Nutrition

July is all about nutrition. This month, we want you to focus on incorporating at least one NEW healthy food into your diet. This can be a daily snack, a side dish, or a whole meal. But is there anything in particular that you want to improve on in your life? Maybe you want to improve your memory, or buff up on your energy?

Recently, I found an article about the Mediterranean diet at www.sciencedaily.com. For those of you who don’t know, the Mediterranean diet originates from the countries surrounding the Mediterranean sea in Europe. “Mediterranean diet consist(s) of fish oil, olive oil, fish meal, butter, eggs, black and garbanzo bean flour, wheat flour, vegetable juice, fruit puree and sucrose.” (ScienceDaily) Meals made for this diet are usually higher in healthier fats than the typical Western diet that most domestic students are accustomed to in Canada. This diet boosts energy and, in turn, confidence, as you may not feel full and bloated after eating. Exercise is easy to add into a daily schedule as this “diet” isn’t really a diet, it’s a number of healthy choices compiled into your regular meals. The fats (olive oil, butter, eggs) mean that you will be eating less junk and fewer greasy foods because you won’t be craving them anymore. You’ll find yourself turning to chicken/fish or any kind of protein, and vegetables for lunch and dinner. These choices are the best for your stomach, according to ScienceDaily. It increases the good bacteria in your stomach and allows for better digestion.

To a large number of students, summer means vacation, sun, and relaxation. The summer months offer tons of beautiful weather to enjoy. This also means there has been a shift in the meals students eat. The summer is the best time to switch to a healthier diet. It has a plethora of delicious ingredients. Chicken souvlaki is my go-to dinner (but you can use souvlaki marinade with anything) and it majorly utilizes summer ingredients in the salad. Here is the recipe that you can use, or even play with a little — www.gimmesomeoven.com/chicken-souvlaki. Hopefully this meal will lead to healthy eating choices for the rest of your summer semester.

— Piper (Active KSA)

Meet Piper and Nate from Active KSA!

Fitness

Fitness! It’s easy to say you’ll keep up with it, but it can become a chore. Have no fear, Active KSA is here. We still have spots for our Standup Paddle Boarding Lesson and Whistler Hike (open on June 25). Fitness can be fun when you plan things with friends. Get the word out about these two awesome events!

If you can’t make it to our events, it is easy to find others instead! Articles on DailyHive will show you cool things offered this summer. Vancouver Trails is a great source for finding sweet trails to go hiking, no matter your skill level. And check out your local community centre for other group events that will get you outside and get you moving. We will have the Fall Events posted on our website and Eventbrite very soon!

— Piper & Nate (Active KSA)

Five Exercises to Study

Over the next few months, Active KSA will start to bring our readers tips and ideas to help them strive for a healthier and more active lifestyle.

Physical health is one of multiple things students tend to avoid with their hectic study and work schedules. You might think going to the gym once a week is enough, but when it comes to your body, take care of it — it’s the only one you’ve got.

Here are some ways to #getactive without leaving your study area:

1.  Pushups. 10 a day will increase the strength of your arms and chest, and help with the upper back too! Those long hours of studying will not tire you out so quickly with better posture. You can modify the pushups if the traditional way is tiresome, then build up to it.

2.  Shoulder raises. Raise them periodically from time to time, bringing them right up to your ears for about 10 seconds at a time, and it will drastically relax your body during the study session.

3.  Planking. Try to do it for 30 seconds, 3 times a day. This exercise tones stomach muscles and you will find that your balance has significantly improved over the first few weeks.

4.  Head Rotation. Try doing this when your brain is too full and starts pulling your head toward your notes. Sit up straight in your chair. Then look at the ceiling for 10 seconds. Then the ground for 10 seconds. Repeat for left and right sides. Rock your head back and forth shoulder to shoulder while looking at the ground. But never do a full rotation.

5.  Squats. Aim for 15 a day! Not only do squats tone your legs and glutes, but you’ll find that running and jumping will improve as well. Also, by strengthening your legs, your circulation will get better and you may find yourself more awake and alert.

Without regular exercise, a body becomes stagnant, depressed, and slow. The negative side effects are evident within a month of not exercising. But by adding in small workouts to your everyday routine, you can conquer the low-energy blues and #getactive!

— Piper & Nate (Active KSA)

KSA Spotlight: Nate Huggins

There are some pretty amazing people that work to support students at the KSA. Every month we'll feature a staff member (and occasionally Council member) so you can actually put a face to the name/event/project. This month, I invite you to meet our Active KSA Specialist, Nate!

Here are a few things about Nate… 

1. How did you come to work for the KSA?
I came to work for the KSA by joining the Grassroots team last September to pay for my tuition. It was my first job and I was welcomed into it with open arms by both the staff behind the counter as well as the folks down at the KSA. I'm really glad I worked at the Cafe first because not only did I get paid but I also got to meet so many cool new people within my first year at KPU.

2. What is your position and can you provide a brief summary of what you do?
My position is the Active KSA Specialist. So at Active KSA we organize events for students, and we give them an opportunity to explore and play within the community as well as go out and do things they normally wouldn't get to do on campus. We get to do all sorts of outdoor events such as canoeing, bike riding, hiking, stand up paddle boarding, and later this summer we plan to have a game of Quidditch at Stanley Park. 

3. What is your favourite thing about working here?
My favorite thing about working here is the people I work with on a daily basis, but also the people I get to meet on the events we run. Each event is different. The organization and execution of the event is more or less different each time, so it keeps me on my toes.

4. Best activity to do on the weekend?
My favorite activity to do on the weekend is hang out with friends or play video games with my brother.

5. What is something that makes you unique?
Something that makes me unique? I genuinely love to make people smile and laugh. Not to sound too cheesy, but I love to play in all aspects of my life. Be it on a screen, with cards, on a field with a ball, or just playing with different voices in an attempt to make people giggle. I've got a surplus of energy so this job is perfect for me. 

6. What is your favourite food?
My favorite food is Burgers. I could eat them for breakfast, second breakfast, lunch, and dinner.

7. What is one of your best memories at the KSA?
One of my best memories at the KSA was doing Open Mic Night with my Supervisor. We sang "This Kitchen is Not a Home" from SpongeBob. It was hilarious, I hope to be there for the next Open Mic as well. 

Want to do more with the KSA? Volunteer with our START Program, Peer Support or the KSA Street Team. Looking to do more as a student? Consider attending a committee meeting or running in election next Spring. Want to work for us? Check out our job postings here.

Amazing Race Video

March was a special month for us because we held our Amazing Race: KPU Edition event! It was a part race, part challenges event hosted by Active KSA and KPU Sport & Rec. Teams competed against each other for the best finish time and the winners won cash prizes!

Here’s a little recap of what went down...

Want to know more about Active KSA events? 

Preparing for Fall: Self-Care and Exercise

It’s September - the start of many things, fall semester, new routines, sweater weather, and the end of fun summer adventures. September is the harbinger of lots of change in just a few weeks. Sometimes as life gets busy, we forget self-care, especially making sure that we take time to get some exercise. This happens to the best of us: school, work, family, friends, studying, Netflix, social media, commuting, sleep, exercise, relaxing, etc … the list keeps going. When I get too busy, I’m susceptible to hitting the couch with a good book when I get home because I’m overwhelmed.  It’s easy to feel like you are running out of time in the day to keep up with everything, and that you have to skip a thing or two on the list because something has to give.

The problem with skipping self-care and exercise is losing the balance between working our brains and our bodies.  Missing a day or two of working out can be healthy for recovery, but when you miss being active too many times it can affect you negatively. So how do you avoid this?

SCHEDULING

I avoid it by scheduling in self-care time and trying not miss it. Scheduling self-care and exercise, just like a dentist appointment or class, may seem like a lot of work but it doesn’t need to be. I don’t always make it to the gym for weight training workouts but I don’t miss my Monday night dance class, I walk for my errands every day, and I lead weekend Active KSA events because I have them scheduled in.

You may be saying, that’s nice but I don’t have time for that. But, making time to for self-care and exercise will actually give you more time in the day. Taking time regularly for self-care and exercise helps your brain take a break from the busyness of your day and lets your body get the workout it needs. Helping you to sleep better, focus better, maintain your health, and overall boost your mood.

APPS

There are tons of apps help you reach your exercise goals. The apps I use are Google Fit and Carrot Rewards on my smartphone. Google Fit tracks your movement and counts your steps. It can tell when you are walking, running, or cycling fairly accurately. You can then add in all the other activities that you do and then the app shows you your trends in activity reports. Google Fit also connects to Carrot Rewards, which is a free app the BC Government made that has little health quizzes and fitness challenges that allow you to earn points for Scene, Petro-Points, Aeroplan Miles, and more. It became a game with friends on who could get the highest amount of points by hitting our fitness challenges. You can check out Carrot Rewards here: www.carrotrewards.ca/home/. There are so many other apps out there that you can check out that might have the right setup for you, such as a running app where you’re chased by zombies or Strava which has tons of technical details about your exercise.

SELF-CARE CAN BE SIMPLE

On days you can’t get a work out in, or you’re on a recovery day, self-care can be simply stretching for a few minutes (outside for even more benefits), going for a walk with a friend or spending time on a hobby you love. If you miss a workout or self-care one day, don’t stress about it, just make sure to get it in the next day. Avoid making yourself feel guilty, instead focus on something else positive you achieved that day and try again tomorrow. 

As grey fall days start become the norm, it gets dark out earlier and earlier, and the assignments start to pile up, make the time for self-care and exercise so that you can make this your best fall yet. 

If you need help figuring out what to add as your self-care and exercise, checkout one of the mental health events coming up this October at www.kusa.ca/calendar.html and you can join our Active KSA events at www.kusa.ca/activeksa. Take care of yourself and hope to see you soon!

-Tonya

Cycling Into Fall

Late summer and early fall is my favourite time of year to cycle in Vancouver the weather is cool and crisp and the sun is still shining and the leaves are beautiful.

If you’ve just moved to town for school or need a break, a weekend ride is a great celebration of the last afternoons of summer.  Before you set out to ride though, a couple of notes - bike helmets and lights are required by law in BC.  Helmets - make sure you’ve got one and it fits well. Lights are required for anyone cycling from sunset to sunrise so if you’re going late get your lights charged up and don’t forget to turn them on.

Our two recommended rides for a leisurely afternoon are Stanely Park in Vancouver, a picturesque ride along the seawall with views of the North Shore Mountains, downtown Vancouver and English Bay, or Steveston a smaller fishing community at the south end of Richmond where you can ride the dykes with views over the salt marshes and Strait of Georgia. Picking which one to do first might be the biggest challenge.  Both routes are accessible by transit which means you can get there using your UPass.

Stanley Park Seawall with Lions Gate Bridge | Active KSA

STANLEY PARK

The seawall around Stanley Park making a loop from West Georgia St and Denman St is about 10km around and there are some small hills and the route is fully paved. Bike rentals are available at Denman and Georgia and a two hour rental will get you around the park with time to stop for lots of photos. There are a few spots where you’ll have to get off your bike and walk where there are significant pedestrian volumes crossing the cycle path.  For a detailed route map: http://www.letsgobiking.net/intermediate/stanley-park-circle-vancouver-bc/?_sf_s=stanley+park

Richmond West Dyke  | Kevin Eng

STEVESTON

Riding along the dykes in Steveston you can go north, towards the Vancouver International Airport and watch the planes fly in and out against a backdrop of the North Shore Mountains and the strait, or ride east along the south arm of the Fraser River past the historic fishing villages of Steveston. Both directions warrant beautiful views and gravel or paved flat cycling routes suitable for all levels.  Bike rentals are available in Steveston and depending how far you want to go two hours is a good start.  

For routes try: http://www.letsgobiking.net/beginner/8-steveston/?_sft_location=richmond http://www.letsgobiking.net/beginner/9-west-dyke-trail-richmond/?_sft_location=richmond

When summer slips away, Vancouver quickly enters rainy season - a significant change in weather that warrants a change in cycling style too.  

Here are our top 5 tips for getting ready to cycle in the fall:

• Watch for leaves and early season rains - the roads get really slippery and you’ll need more distance to stop and turn.
• Get visible - Make sure your have your bike lights charged and ready to go, you need them from dusk until dawn and on a rainy day, any time of day really. If possible get a light coloured pannier cover and bike jacket to improve visibility.
• Dress in layers and carry a toque and gloves
• Get a rain cover for your pack or bag so your spare clothes arrive dry
• Maintain your chain and make sure to wipe the gunk off your bike

Even if you think you’re visible you could probably be more visible | change.org

Looking to cycle to campus? Here are the on-campus cycling resources:

• Bike Lockers are available for rent on all four KPU Campuses - http://www.kusa.ca/multipass/BikeLockers.html
• Lockers to stow your gear are available for free from Member Services on each campus.
• Bike repair stations are available on all four KPU campuses. They have an air pump, rack for supporting your bike and basic tools to do repairs or maintenance.
  
  

Bike Repair Stations | KSA Multipass

• Showers: Surrey Campus in the Gym in Cedar Building, Langley in the Nursing Building, Cloverdale in the Gym and will be coming to Richmond when the new Chip & Shannon Wilson School of Design building is completed in 2018.
• Reflectors and bike lights: MultiPass has a variety of bike lights and reflectors if you find us at events or send us an email.

UPCOMING EVENTS

Bike the Night Sept 16 - Join HUB Cycling and more than 5,000 other riders for Vancouver’s only official night ride on city streets! Experience the beauty and energy of nocturnal Vancouver at its best - by bike. Take in the city skyline as we cruise through car-free Vancouver streets and over the iconic Burrard Bridge.  KPU Students can register with us here: https://bikethenight.eventbrite.ca we’ll buy your ticket for you.  You do need to have your own bike or arrange your own rental. Non-students can purchase a ticket online at: https://bikehub.ca/bike-events/bike-the-night-presented-by-mec

 --Mairi (KSA Sustainability Coordinator) 

Summer Hiking 101

August is the perfect time to go hiking in BC, the days aren’t as hot as July, the bug season has slowed down, snow will be clear on most of the day hiking routes, and the trails are the least muddy they’ll be all year. Plus, with the long summer days you have so many options for where you can go hiking because daylight is on your side. 

Whether you want to climb high peaks, chase waterfalls, or find the perfect quiet spot, the Lower Mainland has a trail for every type of hiker. But before you grab your camera and head out the door for your hiking adventure, there are a few things you might want to make sure you have before you go ...

Jug Island - Active KSA Hike

1. PLAN YOUR ROUTE

Before you go, take some time and plan your hiking route because missed turns or trail heads happens. Look at a map and get an idea of how the trail is going to look. Either take a physical copy of the map or save it to your phone (or GPS). Lots of trails are in areas where there is no service so you won’t be able to rely on Google Maps to help you out all the time. Also make sure you tell someone (who is not coming with you) where you’re going and when you should be back.

2. WATER & FOOD 

Always make sure to bring enough water for the warm summer months.  It can be even warmer in the mountains, and being without water can lead to dehydration. Snacks such as high protein granola bars and trail mix are light to carry but help out a lot when you get hungry. Also, if the worst happens and you get lost, you don’t want to spend a night with no food or water.

Rice Lake - Active KSA Hike

3. CLOTHING 

In the summer, it’s best to dress in layers of lighter clothing so that you can adjust to the temperature of the day. The biggest thing people forget is that in the evening it can still cool down a fair bit, especially in the mountains. 

4. SUN PROTECTION 

Sunscreen is important to help avoid sun burns. There is a lot of talk about which SPF is the best to use, however in my personal experience, using SPF 30 and reapplying regularly is the best practice. Don’t forget your sunglasses, and bring a hat to help avoid possible sun or heat stroke. 

 

Lighthouse Park & Crystal Falls - Active KSA Hikes

5. GEAR 

There are a few essential gear items that you should always have with you when you go hiking: flashlight or headlamp, first aid kit, fire starting tools (waterproof matches or lighter), a repair kit and tools, and an emergency shelter.

6. KNOW WHAT TO DO ABOUT WILDLIFE

There is a lot of wildlife on the Lower Mainland hiking trails, and you may come across some of the bigger animals such as bears and cougars. Make sure you read up about what to do when you encounter larger wildlife. Also, packing a whistle and/or bear bangers is a good idea for any encounters.

Buntzen Lake - Active KSA Hike

7. HAVE SEARCH & RESCUE'S NUMBER

Having Search and Rescue’s number is like having car insurance, you have it for the worst-case situation, but you hope you never need it. If you get lost, or if someone is injured, calling Search and Rescue is the best way to get help. It is FREE to call Search and Rescue for help in BC!

8. BRING A CAMERA

The hiking areas in the Lower Mainland have some stunning views that people come from around the world to see. Make sure you bring your camera to snap that amazing shot that will be perfect for your next Instagram post.

 
Killarney Lake & Lynn Canyon - Active KSA Hikes

9. MOST IMPORTANTLY ... 

And most importantly, have a great time, enjoy nature, and leave no trace behind so that the beauty we get to enjoy is preserved for years.

If you aren’t quite ready to get hiking on your own yet, come join me with Active KSA. We have two hikes coming up this August. Check them out at kusa.ca/activeksa.

I hope you have as much fun hiking as I do. Hope to see you on the trails!

- Tonya