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MENTAL FITNESS
Mental health is finding a balance in these aspects of life, including: physically, mentally, emotionally, spiritually. However, an imbalance of these aspects may possibly cause an individual to develop a mental illness. Our moods and our thoughts change constantly, as well as our sense of well-being. Being scared, worried, sad may be part of our lives, and we may easily overcome it, but if it gets in the way of our daily lives over a long period, it can become a problem.
According to the World Health Organization (WHO), mental disorders:
·      Make up 4 out of the 10 leading causes of disability worldwide
·      Account for about 12% of worldwide disease
Mental illness affects everyone in some way, either directly or by the illnesses of family, friends, or colleagues, and it affects people of all ages, educational backgrounds, income levels and cultures. A mental disorder is used to describe a mental health condition that matches The Diagnostic and Statistics Manual of Mental Disorders (DSM)'s list of signs and symptoms.
Here's a link to information about more mental disorders and addictions!
 
Mental Health Tips
  1. Sleep enough. A good 6-8 hours of sleep can prevent you from slowing down metabolism and an imbalance of hormones.
  2. Manage your stress. University is a very stressful time! Try to reduce caffeine intake, eat a large breakfast, and get enough sleep.
  3. Make time for yourself! Do some leisure reading, watch Netflix and chill, do whatever makes you happy.
  4. Stay connected with your friends and family from back home.
  5. Get help when you need it. The Peer Support Center and Mental Health Services can help!
  6. Exercise at least 2-3 hours before heading to bed.
  7. Volunteer in Queens or in the Kingston community. Often, volunteering can give you a sense of satisfaction from helping others.
  8. Get involved on campus. Meet new friends in different clubs.
  9. Don't take on too much.
  10. Value yourself. Treat yourself with kindness and respect and avoid self-criticism
  11. Set realistic goals. Decide what you want to achieve academically, professionally, and personally, and write down the steps.
  12. Encourage healthy relationships and two-way conversations.
  13. Watch out for potential psychological hazards. For example, lack of recognition, respect, and trust.
 
Resources:
http://www.camhx.ca/education/online_courses_webinars/mha101/introtomentalhealth/Introduction_to_Mental_Health_.htm
http://www.camh.ca/en/hospital/health_information/a_z_mental_health_and_addiction_information/Pages/default.aspx?select=A
http://www.mentalhealthhelpline.ca/
 
CAMPUS SERVICES
 
Mental Health Services:
 
There are plenty of mental health services on Queen's campus, including:

Peer Support Center
  • Provides listening, support, resource referral, and practical assistance. The Peer Support Center provides a comfortable environment for students to talk and receive support.
  • Hours: Monday – Sunday: 10 am – 7 pm
  • Location: Room 34, JDUC
  • Phone: 613-533-6000 ext. 75111
  • Link: http://amspeersupport.com/

Student Wellness Services
  • Counselling Services
    • Counselling Services supports the personal, academic and social development of students at Queen's University by providing a range of programs and services appropriate to student needs.
    • Phone: 613-533-6000 ext. 78264
    • Hours: Monday – Friday: 8:30 am-4:30 pm
    • Link: http://www.queensu.ca/studentwellness/counselling-services
  • Health Services
    • Student Health Service provides Queen's students with quality, comprehensive health care in a convenient campus location. Our services are specifically geared towards the unique health needs of students, and are delivered by caregivers sensitive to and experienced with their particular health concerns.
    • Phone: 613-533-2506
    • Hours:
      Monday: 8:45 am to 7:30 pm
      Tuesday: 8:45 am to 7:30 pm
      Wednesday: 8:45 am  to 5:00 pm
      Thursday: 8:45 am to 7:30 pm
      Friday: 8:45 am to 5:00 pm
    • Link: http://www.queensu.ca/studentwellness/health-services
      http://www.queensu.ca/studentwellness/
Student Wellness Services – Mental Health
Good 2 Talk Hotline
  • A free, confidential helpline providing professional counselling and information and referrals for mental health, addictions and well-being to post-secondary students in Ontario.
  • Phone: 1-866-925-5454
 
Academic Support Services:
 
Student Academic Success Services
  • The Writing Centre
    • They work with writers at all levels of proficiency, at any stage of the writing process, on any type of academic writing – essays, reports, labs, dissertations, and more. Students from all disciplines and all levels of academic progression.
    • Hours:
       Monday – Thursday 9 am – 8:30 pm
      Saturday 10 am – 1 pm
    • Phone: 613-533-6315
    • Link: http://sass.queensu.ca/writingcentre/
       
  • Learning Strategies
    • An academic support service for undergraduate and graduate students. Helping "fine tune" the skills of high achieving students, and enhance the skills of students trying to reach their academic potential. Check our their website for workshop links!
    • Link: http://sass.queensu.ca/learningstrategies/
 
Peer Academic Support Services
  • Peer Academic Support Service (P.A.S.S.) is a volunteer service that is run through the Faculty of Arts and Science to assist first-year students! The service is designed to ease student transition into university and to promote academic success. Peer Advisors address common questions and concerns (scheduling, plan requirements, SOLUS, and selecting courses) during confidential advising sessions.
  • Hours: Monday – Friday 8:30 am – 4:30pm (closed from 12pm – 1pm for lunch)
  • Link: http://www.queensu.ca/artsci/students-at-queens/services
 
Career Services – Career Advising  
ASUS Peer Tutoring
  • ASUS Peer Tutoring (APT) is a service that partners upper-year students who have excelled in courses with students who need some help. At $15 per hour, APT is the cheapest tutoring service in Kingston.
  • Link: http://www.queensasus.com/tutoring/

Other:
 
Sexual Health Resource Center
  • The SHRC is a non-profit information and referral service that addresses sex, sexuality, and sexual health. It serves the community of Kingston, Ontario, Canada, and is located in the John Deutsch University Centre of Queen's University
  • Hours: Monday – Saturday 4 pm – 9:30 pm
  • Phone:613-533-2959
  • Link: https://www.facebook.com/shrckingston/
Four Directions Aboriginal Centre
  • A home away from home for Indigenous students and a site of information and support for the broader Queen's community. It is a hub of activity and we welcome and encourage everyone to drop in and learn about the supports and services available.
  • Hours: Monday – Friday 8:30 am – 4:30 pm
  • Phone: 613-533-6970
  • Link: https://www.queensu.ca/fourdirections/
 
 
NUTRITION

Healthy eating is the basis for a healthy life. Without proper nutrition, students are unable to function their best. Whether it is schoolwork or physical activity, eating a healthy diet is a prerequisite for success. This page includes a Healthy Shopping List, Where to Shop, How to Satisfy Your Food Cravings, A Guide to Eating Healthy on Campus, Nutrition Tips and Healthy Recipes.
 
Benefits of Eating Healthy
 
Example of Healthy Shopping List – Grocery Checkout
Grains
Whole Wheat Bread or Multigrain Varieties
Old Fashioned or Steel Cut Oats
Brown Rice
Whole Wheat Bagels
Whole Wheat Tortillas
Quinoa
Chickpea Pasta
Popcorn
 
Fruits
Berries (Strawberries, Blueberries, Blackberries, Raspberries)
Whole Fruits (Apples, Oranges, Pears, Bananas, Grapes)
Tropical Fruits (Pineapple, Mango, Kiwi)
Frozen Vegetable Mixes
 
Vegetables
Leafy Greens (Spinach, Kale, Salad Mixes)
Dark Green (Broccoli, Cucumber, Brussels Sprouts, Green Bell Peppers, Green Beans, Zucchini)
Orange/Yellow (Butternut Squash, Spaghetti Squash, Carrots, Sweet Potatoes, Yellow Bell Peppers)
Red (Tomatoes, Red Bell Peppers)
Others (Cauliflower, Potatoes, Frozen Vegetable Mixes)
 
Dairy
Cheese
Greek Yogurt
Kefir
1% Milk
Almond Milk
 
Meats and Legumes
Chicken Breasts
Lean Beef
Salmon
Frozen Shrimp
Beans (Black, Kidney, Canned Bean Soups)
Lentils
 
Fats and Oils
Unsalted Nuts (Almonds, Cashews, Pistachios, Nut Mixes)
Natural Peanut Butter
Olive Oil
Avocado
 
Whole Food Snacks
Buddha Bowl Popcorn
Granola/Nut/Seed Bars and Bites (Lara Bars, Made Good, etc.)
Coconut Chips
Apple Chips
Canned Tuna Snack Packs
Hummus and Cracker Snack Packs
Chia Seeds
 
Where to Shop
  • Grocery Checkout – located in the ARC and lower floor of the JDUC
 
How to Satisfy Your Food Cravings
DIY recipes and nutritious restaurant menu options
Craving Burgers
Craving Italian: Craving Brunch Food
  • Healthy DIY Recipe
    • Sweet Potato Hash with Poached Eggs http://www.fannetasticfood.com/sweet-potato-hash-with-poached-eggs/
    • Choose a dish with some fruit or vegetables and protein (such as eggs)
      • Fruit and Nut Granola or Curry and Eggs
Craving Mexican Craving Greek Craving Fast Food Craving Vietnamese Craving Thai Craving Indian  
Eating Healthy on Campus
No time to pack yourself lunch and snacks? There are healthy options all over campus!
 
  • Dining Halls – make sure to check online at dining.queensu.ca for the nutritional information of all the cafeteria options! Aim to eat lots of vegetables, lean protein and healthy fats. The website indicates which dishes are 'well-balanced' options!
    • Leonard – there are always healthy options in Leonard, including a salad bar, fruits and vegetables, vegetarian meals
    • Ban Righ – some healthy options include the salad bar, stir fries with brown rice and lots of vegetables, made-to-order sandwiches on whole grain bread. Hint: Order stir fry with a ½ portion of rice and 2 portions of vegetables
    • The Lazy Scholar – calorie counts are available
      • Build your own Smoothie, build your own Mexican salad bowl and the Spicy Grilled Chicken Club are all healthier options
    • Canadian Grilling Company – calorie counts are available
      • Salmon Burgers, Black Bean Burgers, and Chicken Burgers are all available on a bed of lettuce rather than a bun for a more nutritious alternative. They also have great salads with protein options such as chicken, egg, salmon, and veggie patty.
    • Pita Pit
      • All meals are available 'Fork Style' (as a salad) for more vegetables and less refined grains
    • Tim Hortons
      • Some more nutritious options include the Egg White and Turkey Sausage Breakfast Sandwiches, Greek Yogurt Parfait, Mixed Berries Oatmeal, Harvest Vegetable Soup, Twelve Grain Bagel and Whole Grain Carrot Orange Muffin
    • Grocery Checkout
      • A variety of salads, snack trays, overnight oats, fruits and hot meals are prepared daily in addition to the many nutritious whole foods and snacks available throughout the store
    • Booster Juice
      • Choose the snack-size option (400ml) rather than a 'regular' (710ml) – drinking meals is an easy way to over-eat, but a smaller size smoothie is a great snack.
      • Avoid the smoothies containing frozen yogurt or sorbet as they contain a lot of added sugar
      • Leafy greens such as spinach and kale are available – try requesting some in your smoothie for extra vitamins and minerals
    • Teriyaki Experience
      • Choose brown rice for extra fiber
      • Choosing to add your own sauce allows you to portion it for yourself – sauces often have a high sugar and sodium content
      •  Pro Tip: Request extra mixed vegetables and less rice or noodles for a more nutritious option
      • Miso soup is a lighter side dish than dumplings or noodles
Quick Nutrition Tips
  • Eat the Rainbow
    • This is an easy way to ensure that you are getting a variety of foods and meet your micronutrient goals
  • Eat a Balanced Diet
    • It's important to eat from each macronutrient group every day
    • These are some of the ways each macronutrient is important to our daily functioning:
      • Carbohydrates
        • The main energy source for our body
        • Consuming enough carbohydrates protects our muscles from being broken down and used for energy
        • For most people, carbohydrates make up 40-60% of their diet
      • Protein
        • Provide us with the enzymes, hormones, antibodies, etc. that make all of our bodily functions possible (ex. digestion)
      • Fat
        • A secondary source of energy
        • Provide us with essential fatty acids for cell growth and function
        • An important part of nerve and brain function
  • Eat whole grains, vegetables and fruit for added fiber
    • Fiber assists with digestion, provides fuel for the good bacteria in the large intestine and assists in waste and toxin removal
  • Cook for yourself!
    • You'll know exactly what goes into your meal
      • Fast food and restaurant food often contain high levels of sodium and fat
  • Aim for at least half of your plate to be vegetables
  • Eat a carbohydrate- and protein-rich snack within the hour following your workout so that your muscles can recover
    • Carbohydrates are important for replenishing the depleted glycogen stores in our muscles
    • Protein will encourage muscle synthesis
  • If you choose to cut out a food group make sure that you find an alternative way to meet all your macro- and micronutrient needs
    • Examples: vegetarian diet, vegan diet, ketosis diet, paleo diet
    • Eliminating a food group puts you at risk of deficiencies
      • Speak to a dietician about how you can ensure you meet your daily nutrient requirements
Book an Appointment with the Queens Registered Dietician Liana Bontempo at http://dining.queensu.ca/nutrition/
 
More Information at: http://www.blythedale.org/WYSIWYG/assets/Macronutrients%20Why%20They%20Are%20Important.pdf
 
 
Healthy Recipes
 
15 Quick and Easy Healthy Recipes – Damn Delicious
http://damndelicious.net/2014/12/16/15-quick-and-easy-healthy-recipes/
1.     Greek Yogurt Chicken Salad Sandwich
2.     One Pan Mexican Quinoa
3.     Easy Burrito Bowls
4.     Asian Quinoa Meatballs
5.     Avocado Pasta
6.     Broccoli Quinoa Casserole
7.     Quinoa Chili
8.     Honey Salmon in Foil
9.     Quinoa Stuffed Bell Peppers
10.  Cauliflower Chowder
11.  Quinoa Chicken Parmesan
12.  Asian Turkey Lettuce Wraps
13.  Quinoa Black Bean Tacos
14.  PF Chang's Lettuce Wraps
15.  Quinoa Enchilada Casserole
 
18 Easy Recipes That Will Help You Eat a Little Healthier – Spoon University
http://spoonuniversity.com/lifestyle/18-easy-recipes-that-will-help-you-eat-a-little-healthier
1.     Dark Chocolate Avocado Truffles
2.     Banana Oat Cookies
3.     Zucchini Nachos
4.     Healthy Mac n' Cheese
5.     Sweet Potato Fries
6.     Frozen Greek Yogurt Banana Poppers
7.     Apple Chips
8.     Healthy Fudge Brownies
9.     Chocolate Mousse
10.  Vanilla Funfetti Milkshake
11.  Kale Chips
12.  Eggplant and Caramelized Onion Pizza
13.  Vegan 'Ice Cream'
14.  Banana Pancakes
15.  Chia Seed Pudding
16.  Avocado Fries
17.  Spaghetti Squash Pasta
18.  Chocolate Covered Bananas
 
24 Healthy Slow-Cooker Recipes
https://www.buzzfeed.com/mackenziekruvant/healthy-dishes-slow-cooker?utm_term=.jpAer6Qby#.jb1Dwrb6N
1.     Skinny Veggie Lasagna
2.     Quinoa Chicken Curry Bowls
3.     Chickpea, Butternut Squash and Red Lentil Stew
4.     Slow Cooker Paella
5.     Buffalo Chicken Lettuce Wraps
6.     Chicken Quinoa Soup
7.     White Bean, Sausage and Kale Soup
8.     Slow Cooker Hatch Green Chile Verde
9.     Lemon Artichoke Chicken
10.  Chicken Tortilla Soup
11.  Healthier Butter Chicken
12.  Vegetarian Red Lentil Dal
13.  Kale and Turkey Meatball Soup
14.  Black Bean and Sweet Potato Bake
15.  Lemon Braised Chicken and Beans with Mint Pesto
16.  Skinny Chicken Enchiladas
17.  Basil Pesto Spaghetti Squash with Garlic Butter Shrimp
18.  Mexican Quinoa
19.  Thai-Inspired Butternut Squash and Peanut Soup with Red Bell Pepper, Lime and Cilantro
20.  Poached Salmon with Lemon and Herbs
21.  Frittata with Zucchini, Tomato and Feta
22.  Mushroom Barley Risotto
23.  Spaghetti Squash Thai Noodle Bowl
24.  Turkey Chili
 
19 Healthy Dinner Recipes Anyone Can Make – Spoon University
https://spoonuniversity.com/lifestyle/19-healthy-dinner-recipes-anyone-can-make
1.     Teriyaki Ginger Chicken Stir-Fry
2.     Mango-Kale Salad
3.     Flatbread Veggie Pizza
4.     Cauliflower Fried Rice
5.     Sofrita Bowl
6.     Roasted Veggies
7.     Roasted Carrot and Cumin Soup with Caramelized Onion and Hummus Sandwich
8.     Lemon Quinoa with Peas
9.     Deconstructed Vegan Sushi Bowl
10.  Turkey Chili
11.  Protein-Packed Vegan Sweet Potato, Kale and Chickpea Bowl
12.  Chicken Burrito Wrap
13.  Zoodles
14.  Mediterranean Lemon Salad
15.  Twice-Baked Sweet Potato
16.  Fennel and Grapefruit Salad
17.  Curry Chicken Salad
18.  Black Bean and Butternut Squash Tacos
19.  Zucchini Pepperoni Pizza
 
17 Healthy Recipes to Try in 2017 – Spoon University
http://spoonuniversity.com/healthier/healthy-recipes-to-try-in-2017
1.     Three Different Ways to Make Insta Perfect Toast
2.     Tomato, Mushroom, Spinach Egg White Bites
3.     Oatmeal Muffins
4.     Sweet Potato Toast
5.     Vegan Sandwich
6.     English Muffin Pizza
7.     Alternative Tuna Salad
8.     Baked Eggs in a Portabello Mushroom
9.     Healthy and Easy Pad Thai
10.  Lemon and Herb Salmon
11.  Veggie Pasta Primevera
12.  Twice-Baked Sweet Potato
13.  Oats and Honey Cranberry Bar
14.  5-Minute Hummus
15.  Protein Energy Balls
16.  Banana Nut Muffins
17.  Vegan Cranberry Apple Cider Pie
 
 
26 Healthy Dorm Room Recipes – Live Eat Learn
http://www.liveeatlearn.com/26-heathy-dorm-room-recipes/
1.     Basic Overnight Oats
2.     Cherry Oat Smoothie
3.     Wake Me Up Coffee Smoothie
4.     Healthy Orange Dreamsicle Smoothie
5.     Mocha Overnight Oats
6.     Tropikale Smoothie
7.     Kale Smoothie Bowl
8.     Cherry Berry Chia Jam
9.     Avocado Toast
10.  Mexican Street Corn Salad
11.  Cucumber Sushi Rolls
12.  Vegetarian Pineapple Poke Bowls
13.  Bean Salad
14.  Chickpea Gyros
15.  15 Minutes Buddha Bowls
16.   Roasted Chickpea Stuffed Avocado
17.  Avocado Pesto Pinwheels
18.  Chocolate Dipped Chewy Granola Bars
19.  Frozen Greek Yogurt Bark
20.  Tropical Chia Parfait
21.  Crunchy Goat Cheese Wrapped Grape Balls
22.  Watermelon Granitas
23.  Frozen Blueberry Bites
24.  Tzatziki
25.  Quick Carrot Jello
26.  Microwave Roasted Chickpeas
 
22 Healthy College Recipes You Can Make in Your Dorm Room (Greatist)
http://greatist.com/eat/healthy-dorm-room-recipes
1.     Microwave Breakfast Cookie in a Mug
2.     One-Bowl Microwave Scrambled Eggs
3.     Overnight Blueberry Maple Oatmeal
4.     Vanilla Yogurt and Berry Parfaits
5.     French Toast in a Cup
6.     Microwave Mac and Cheese in a Mug
7.     5-Minute Vegetarian Burrito Bowl
8.     Southwestern Stuffed Sweet Potato
9.     Mediterranean Tuna Salad
10.  Riceless Risotto with Peas and Rosemary
11.  Simple Smoked Paprika Salmon
12.  Mason Jar Greek Salad
13.  Microwave Kale Chips
14.  Olive Oil and Rosemary Popcorn
15.  Easy Microwave Potato Chips
16.  No-Bake Nutella Energy Bites
17.  Mug Cheesecake
18.  No-Bake Peanut Butter Chocolate Bars
19.  Microwave Pumpkin Chocolate Chip Cookie Mug Cake
20.  Creamy Berry, Coconut and Chocolate Bowl
21.  Single-Serving Clean Chocolate Mug Cake
22.  Cranberry and Pistachio Chocolate Bark