Don’t you ever just look down at your plate and think “I should switch it up”? Well don’t you worry I got the solution for you. With the seasons changing and the cool breeze hitting your nose, a nice warm bowl of creamy chicken soup just sounds too good.
Now whatever I list please feel free to change it up to your liking. I will list vegetarian options as I go along.
Ingredients:
¼ of a stick Butter
1-2 cups of cut up veggies of your liking (broccoli, carrots, celery, zucchini)
1 medium Onion
Black pepper
Minced garlic or garlic powder
Oregano
Tyme
Nutmeg (optional)
Salt
¼ cup of Flour
4-8 cups of Vegetable broth or chicken broth (amount depends on how thick or thin you want it to be)
½ cup Half and half or Milk or Almond Milk
1 potato (this makes it creamy)
1-2 lbs. Cooked and Shredded Chicken (or tofu or other meats/meat substitutes)
Parmesan cheese (optional)
16 oz Pasta/noodles of your choosing (optional)
First:
In a pot, melt some butter and cook the vegetables and sliced onion down (good note: when onions are transparent, and veggies are soft). Then add your seasoning till it is your desired taste (if you used fresh minced garlic, cook it with the veggies). Follow with the flour and coat the veggies evenly.
Second:
Add your milk and broth to the pot, string the veggies until it is evenly incorporated, and boil for 3-5 minutes. Next, dice your potato into cubes and throw it into the pot. Stir again, but this time bring the soup to a light simmer for 15-20 minutes, stirring occasionally.
Last:
Add your pasta and chicken (or meat of your choosing) and simmer the soup for another 10-15 minutes or until the pasta is cooked. Finally, add your parmesan cheese and enjoy!
Again, feel free to switch it up; just this weekend, I made broccoli cheddar soup for my family and friends, and they loved it. See now, why give Panera your money when you can make the soup abundant at home!
And you know what that means? Cold weather is upon us; well for the most part at least, and I am here for it! Now, I am not talking about the snow, or all the mess that comes along with it. I am talking about sweater weather, Halloween, and my personal favorite, soup season. One of my favorite things to do on a nice fall day is to have noodle soup. I happened to be at Pike and Rose in North Bethesda recently, so I figured why not stop by one the nearby Ramen shops while I was there too, JINYA Ramen Bar.
I don’t mean to brag about having a good time, except for when it comes to great food. But in all seriousness…. Have you been to JINYA? I was starving, so I started with the Spicy Tuna and Salmon Cones, which I thought were a great, light choice. They had a nice crunchy shell and were not over done with the spiciness either.
Now, for the ramen! JINYA has quite a selection of ramen on their menu, from traditional style tonkotsu, all the way to vegan and gluten-free options; you really cannot go wrong! I opted in for the JINYA Tonkotsu Black ramen, and it did not disappoint. This was a pork broth base, that had a nice garlicy flavor to it, (which is why I ordered it, I love garlic!), and if you like eggs, make sure to get your ramen with a seasoned, soft-boiled egg.
All in all, I had a really nice experience here at JINYA, and if you’re ever in the mood for some tasty ramen, you should check them out. I know I will certainly be back! What is your opinion on ramen? Do you like JINYA or have you tried something better? Let me know, so I can check them out next!
At this point in the semester, there are so many tests and quizzes happening at the same time. This week alone I had four of them, which was pretty stressful. For a long time, I placed a lot of emphasis on trying to get really good grades on midterms. I didn’t really have faith that I’d do well despite doing so in the past. For the past year or two, I think I started to have that faith and it’s really changed my outlook on midterms and exams in general. Not saying that I just don’t study anymore because I definitely do. It’s just that I know that I pay attention and do the work that I’m supposed to leading up to the midterm. Even though I still get anxious, I don’t feel as much pressure when studying for the actual exam. Now, I’m able to focus on other things to de-stress and ease my mind before taking these exams (which I also think helps). So, I thought I could briefly talk about two of my favorite productive things to do during midterms, finals, or any other stressful time:
Source: Teen Vogue
Cleaning my room/closet/bathroom/anything else
My room gets messy very quickly over the semester, and I’m a firm believer that a clean room can actually boost your spirit and relieve stress. After I clean my room, I always feel better and more prepared to study. Going through my closet can be super draining but I actually like finding clothes that I don’t wear anymore so that I can make space for new ones (I love shopping) by donating them.
Source: Vanilla Papers
Journaling
I’ve heard so much about the benefits of journaling from lots of people (even from my fellow bloggers), and finally decided to try it out this semester. You don’t even have to have a specific structure to your journal entries. You also don’t have to write a lot every day. Sometimes I just write a quick update, but on some days I take some time to really write down how I’m feeling.
Being a dual-degree student is a very unique and fulfilling experience. If you are thinking about applying for an accelerated master’s program at UMD, I am here to give you a little summary of what a day in my life looks like! A common misconception about attending a program at USG is that you are bound to only taking classes at the Shady Grove campus, but that is not the case. As a USG student, you are able to take advantage of resources offered both at USG and at the home campus of your institution!
12:00 PM: Time to start the first class of the day, KNES320: Physiological Basis of Physical Activity and Human Health. When the semester first started, I was shocked to walk in and find a gym as my classroom. This room in building IV serves as a laboratory for exercise science courses. Today, our lab was focused on identifying our blood lactate threshold before and after exercise.
2:00 PM: After my KNES320 lab, I always have some free time before my next class at the College Park campus. I love to use this free time to meet up with my friends at USG and get some work done. Reserving a group study room in building IV is my go-to, as these rooms are a popular spot to be at USG!
4:00 PM: After the commute to College Park, it’s time for my next class of the day! This class begins the master’s level coursework of my day. This class is SPHL602: Foundations of Epidemiology and Biostatistics. The course is set up for the first half of the semester to be focused on epidemiology, and the second half of the semester is focused on biostatistics. We just ended the first half of the semester after taking our epidemiology midterm, so today we began with learning about data basics and measures of dispersion in biostatistics.
6:30 PM: After class, my favorite thing to do is walk over to McKeldin Mall. I hung out with my friends during the break between classes and enjoyed watching the sunset before heading back over to the School of Public Health.
7:30 PM: Last class of the day! This class is definitely the best way to end my long day. It is also part of the master’s level curriculum and is taken concurrently with SPHL602. This is SPHL603: Public Health Data Laboratory. I’m learning how to code using SAS Studio. Since we are learning about biostatistics now in SPHL602, we are now learning about how to calculate summary statistics of data in SAS.
And that’s it! Wednesday’s are definitely long days as a BS-MPH student, but they sure are rewarding. After a busy day like today, I always make sure to catch up on rest since I don’t have class on Thursdays. If you are considering doing an accelerated program, I do recommend it, as you are saving yourself an extra year of school as well as money. It is hard work, but I love this field and learning something new every day!
Everyone is different in how they learn and interpret information. Have you ever wondered why you grasp materials better when the professor presents lecture slides instead of just speaking? There is a reason for individuals preferring distinct learning styles to help them process and retain information. Hopefully this post will help you find the learning style that best fits you!
Auditory Learners
Auditory learners retain information better when they hear others speak. They’re individuals who prefer hearing the information through various means such as talking, sounds, recordings, etc. Unlike the other styles, auditory learners tend to process ideas through spoken language. If this sounds like you (pun intended), then the best way for you to study is to listen to recordings of lectures, engage with others about the materials you learned in class, and listen to audiobooks while you do things.
Visual Learners
Before we start, I would like to mention that I’m a visual learner. I also struggle with following lectures sometimes when there aren’t any visual presentations, so I understand how it feels. Visual learners are individuals who retain information through images, videos, charts, and more! We tend to understand something when we can make connections between different concepts through a visual demonstration.
Kinesthetic Learners
Individuals who are kinesthetic learners tend to process information by actually doing it. This is sometimes synonymously used with the term “tactile” which means you love a more “hands-on” approach where you can build and create something to learn more about it. If this is you, try making flashcards and going through the motions of quizzing yourself on them. Also use interactive tools to help you recreate topics (online or real-life)
Reading/Writing learners
I should also mention that I fall into this category! Individuals who are reading/writing learners best retain information when they are using words to read or write. Studying tips for this category would be to rewrite lecture notes, explain a topic by writing it down in your own words, or reading more on the material online or through textbooks.
Currently, it is the midterm season and I wish all of you the best for your midterm exams, projects, and results.
Regardless of how well or poorly your semester’s first half went, I am here to provide some advice on how to stay motivated throughout the second half of the semester. Here are some tips from my side:
Positive Quotes: When I feel demotivated or stressed out and no one is around to provide some positiveness, I just google some positive quotes to set my mind towards success. I am not saying that we will be successful in all our endeavors by looking at some positive words, but they can lead us towards having a positive mindset. Positive quotes have helped me in many ways by improving my mental health, enhancing my productivity and creativity, and keeping me optimistic in all situations.
Source: Google.com
Pomodoro Method: I have started using the Pomodoro method very recently and it has helped me quite a bit. I do not know how to take breaks while studying, but the Pomodoro method has encouraged/forced me to take breaks in between when I am studying. Pomodoro method basically works by picking a specific task to complete and setting the timer for 25 minutes. During those 25 minutes, you completely focus on the task and avoid any interruptions. After the time is up, you take a 5-minute break and then, repeat the cycle. It is suggested that after completing four Pomodoro cycle, you take a longer break (around 15 – 30 minutes).
Source: Google.com
To-Do List: Creating a to-do list is a great way to organize our lives. Personally, it is impossible for me to keep in mind everything I need to do. Writing to-do list clears my mind and reduces the mental clutter. Also, it motivates me to complete the tasks and it is so satisfying to cross/mark off the completed tasks. Overall, a to-do list can help with time management, productivity, and staying focused.
Source: Google.com
Hopefully, the tips from this blog will help you stay focused and earn good grades at the end of the semester.
This is my last semester of college! I’ve had an amazing time in school, made great friends, and learned so much. But lately, I’ve been excited to start my professional career. I already accepted a full-time job offer about a month ago, and since then, I’ve been experiencing what they call “senioritis.”
Senioritis is when you’re in your final year of college (or highschool), and you just can’t seem to keep motivated enough to focus on your classes. You start daydreaming about what life will be like after graduation, so it’s hard to stay on track with your studies. Basically, the excitement of leaving college makes it tough to concentrate on the remaining coursework. So incase anyone else is experiencing this, or just experiencing regular burnout, here are some tips to stay motivated and focused in school:
Set specific goals! To tackle senioritis, it’s important to establish clear and achievable academic goals for yourself. You can break down large goals into smaller, manageable tasks, such as staying on top of assignments, aiming for better grades in specific courses, or excelling in challenging projects. Setting these objectives will provide you with a sense of purpose and direction. Additionally, consider rewarding yourself when you reach these milestones as a way to stay motivated.
Stay in the moment! Rather than simply going through the motions, make an effort to stay engaged in your classes and extracurricular activities. Participate actively in class discussions, ask questions, and interact with your professors and peers. These moments are what you will miss in a few years- so take advantage of them now. Also, building positive relationships with professors and peers can also be beneficial for networking and obtaining valuable references for your future career.
Switch up your routine! One of the main causes of senioritis is often boredom. By switching up your routine, you introduce novelty into your daily life. This can help break the monotony that may lead to disinterest in your studies. Trying new study locations, changing the order in which you tackle assignments, or varying your study techniques can make your routine feel fresh and engaging.
Overall, experiancing senioritis or burnout is super normal- you aren’t alone. Just keep your head up and keep going! You got this!
As the heat of summer mellows into a gentle, golden embrace, and the days grow shorter, we enter the enchanting world of fall. This season, known for its vibrant colors, cozy vibes, and a plethora of fun activities, harbors a treasure trove of fascinating facts that make it truly exceptional. Let’s embark on a journey through the marvelous world of autumn.
The Colorful Canvas:
Undoubtedly, one of the most captivating features of fall is the transformation of leaves. As the days grow shorter and temperatures drop, the green pigments in leaves break down, revealing the brilliant reds, oranges, and yellows that paint the landscape. This breathtaking display is a result of complex chemical processes and a reminder of the beauty of change.
Pumpkin Extravaganza:
Fall is synonymous with all things pumpkin. Beyond the beloved pumpkin spice lattes and mouthwatering pies, this versatile fruit inspires creativity with pumpkin carving, turning these humble gourds into artistic masterpieces. Pumpkins reign supreme in the world of fall décor.
The Harvest Moon’s Spotlight:
Speaking of moons, the “harvest moon” is a celestial superstar of fall. It appears larger and brighter in the night sky, providing farmers with extended moonlight hours to gather their crops. This lunar spectacle has inspired countless poets and dreamers.
Crisp Air and Crunchy Leaves:
The cool, crisp air of fall invites us outdoors. Hiking through the woods, crunching through leaves, and spending evenings around a bonfire roasting marshmallows are all beloved fall traditions. It’s a time for reconnecting with nature and embracing the change of seasons.
Apple-Picking Bliss:
Orchards come alive in fall as families indulge in the joy of apple-picking. The scent of ripe apples is irresistible, and the experience is not just about fruit; it’s a cherished fall pastime. If you’re looking for a place to go apple-picking, I’d definitely recommend Butler’s Orchard!
Harvest Festivals:
Around the world, fall is celebrated with harvest festivals. These vibrant events showcase local produce, crafts, music, and games, creating a lively atmosphere that celebrates the abundance of the season.
Bonfires and S’mores:
As the sun sets earlier, fall evenings become perfect for bonfires and s’mores. Roasting marshmallows and sharing stories around the fire is a quintessential part of autumn’s charm.
So, there you have it – a whirlwind tour through the captivating and fun-filled world of fall. This season is not only a feast for the senses but also a testament to the ever-changing beauty of our natural world. As the leaves fall and the days grow shorter, let’s embrace the many wonders that make autumn a time of joy and fascination.
As the fall semester begins to change your workload, so does the color of leaves, weather, and clothes! Although there is work to do, it can always be done with a little fun, and fall is a season to start new! In this blog, I will share a couple of fall festivals that I have attended or hope to attend later this month!
PIKEtoberfest
The first festival I will be discussing occurred in Pike & Rose of North Bethesda, Maryland. The festival happened on the first of October in honor of the summer months being over. The pike offered a selection of craft beer, delicious food from surrounding restaurants, live music, and a hay maze. There were also multiple props and decor placed along the sidewalks on the main strips to take pictures!
Kentlands Oktoberfest 2023
The second festival occurred in Kentlands of Gaithersburg, Maryland. The festival occurred on the eighth of October, which included professional pumpkin carving, apple cider pressing, face painting, and multiple jewelry vendors, etc., as well as live entertainment. The Kentlands shopping center is surrounded by restaurants and even a movie theater for everyone to enjoy. My favorite part was discovering a booth selling Peruvian jewelry, and children ponchos with indigenous patterns on them! The crisp sunny day was perfect for this festival!
Gaithersburg Bohrer Park
The third festival will be happening October 28th in Bohrer Park in Gaithersburg. If you live in this area, Gaithersburg HS will be hosting a fall community event with informational tables and activities for all families! I recommend everyone to check out their community newsletter, because there is always something going on, especially in Gaithersburg.
Georgetown Fall Fest
The fourth festival that will occur on October 14th is the Georgetown Fall Market, which emerged from a widely successful Georgetown French Market, hosted by the Georgetown Business Improvement District every April. This will include the French Market, but with a bit of pumpkin spice!
I have never been to a couple of these festivals, and it was really fun to research about them and discover so many that are close to the surrounding area. I love supporting small businesses and I hope that you guys take a little time out of your busy schedule and enjoy some of the free fun happening in your community! Don’t forget to also look out for USG weekly where similar events may be happening! Bye. 🙂
Quick question: How’s your mood today? Hopefully, it’s sunny, but if not, hang tight because I’ve got a game-changing secret to share that could turn things around fast!
You might have heard, “You are what you eat.” But here is a new one for you: “FOOD impacts your MOOD.”
Happiness and well-being are universal needs, and being emotionally on point doesn’t just benefit you; it works wonders in every aspect of life, including your studies, work, family and colleague interaction, and the list goes on. According to a group study by the departments of psychology and business at Carleton University, “Similarly, at the state level of analysis, people were more productive when they were happier.” (Zelenski, 2008)
Fast food? It’s a happiness downer.
Sure, that candy bar or chips may provide a quick mood boost, but it’s a temporary fix that can lead to long-term problems.
On the flip side, healthier foods may not always be as tasty as your guilty pleasures, but they’re the real happiness deal.
Extensive research, especially over the last decade, shows that a healthier diet leads to more happiness. Your gut is connected to your brain, and it’s a powerful duo that can make or break your mood.
Here’s my secret for you: psychobiotics. Lactobacillus, a probiotic superhero, can do wonders for your gut and, in turn, your mood.
Lactobacillus is a psychobiotic bacteria that is frequently used in gut-to-brain research due to its many benefits in the digestive tract and increasing proof of it positively impacting one’s mood.
In an investigation by the Department of Psychology at the University of Wales Swansea, lactobacillus probiotic supplementation resulted in “significantly more participants self-rating as happy rather than depressed.” (Sarkar, 2016)
If yogurt isn’t your thing, load up on fruits and veggies rich in prebiotic fibers, like bananas, garlic, oats, apples, and dandelion greens.
Sure, healthy eating might seem pricier than fast food but think of it as an investment in yourself. You’re not just eating; you’re cultivating happiness.
In a study highlighted by the National Institute of Health and conducted by the Department of Health studies in Westat, The National Institute of Health “Meanwhile, a significantly lower prevalence of depression symptoms was found in individuals with a low consumption of ‘ready-to-eat’ foods.” (Guo, 2014)
This study concludes the negative side effects of fast food on well-being.
Remember, you’re planting seeds in your body’s garden, and the harvest is worth it. Smart diet choices mean a happier you, better work performance at the university or your work, and a happier life overall.
As a Bulgarian, I would proudly suggest the best source of psychobiotics – plain yogurt that contains (take note of the name) Lactobacillus bulgaricus.
Yogurt is super easy to combine with any dish or snack or to even eat on its own! And it is a fantastic friend when it comes to getting to class or work on time too.
References
Zelenski, Murphy, S. A., & Jenkins, D. A. (2008). The Happy-Productive Worker Thesis Revisited. Journal of Happiness Studies, 9(4), 521–537. https://doi.org/10.1007/s10902-008-9087-4
This study combined longitudinal prospective and experience sampling methods to examine the relationship between happiness and self-reported productivity among Directors employed in the public and private sectors. Analyses at a trait level suggested happy people were more productive. Similarly, at the state level of analysis, people were more productive when they were happier.
Sarkar, Lehto, S. M., Harty, S., Dinan, T. G., Cryan, J. F., & Burnet, P. W. . (2016). Psychobiotics and the Manipulation of Bacteria–Gut–Brain Signals. Trends in Neurosciences (Regular Ed.), 39(11), 763–781. https://doi.org/10.1016/j.tins.2016.09.002
“However, when only participants whose baseline mood scores fell in the lowest third of the total range were analyzed, probiotic supplementation resulted in significantly more participants self-rating as happy rather than depressed, relative to placebo.”
Guo, X., Park, Y., Freedman, N. D., Sinha, R., Hollenbeck, A. R., Blair, A., & Chen, H. (2014). Sweetened beverages, coffee, and tea and depression risk among older US adults. PloS one, 9(4), e94715. https://doi.org/10.1371/journal.pone.0094715
“Meanwhile, a significantly lower prevalence of depression symptoms was found in individuals with a low consumption of ‘ready-to-eat’ foods.”
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Lamyea Diyea
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The Universities at Shady Grove (USG) 