Eat Sleep Penn

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Food For Your Well-Being

Eat a Rainbow 

Give your body a boost by increasing your intake of phytonutrients found in deeply colored plant-based foods such as fruits, vegetables, whole grains, nuts, and seeds. Eat a meal containing naturally colored foods from three different color groups at least once a day.

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Food For Your Well-Being

Hydrate the Healthy Way 

Added sugars and caffeine in beverages can actually be dehydrating, here are some drinks that will truly quench your thirst.   

Ginger-Lime Spa Water 

Cool, a bit spicy, and free of added sugar, this simple beverage is hydrating and healthy, while still feeling like a treat. 

Recipe from Bon Appetit: http://www.bamco.com/blog/ginger-lime-spa-water/

Celery Lemonade

A crispy green vegetable is a savory addition to an already refreshing and classic beverage that’s sure to quench your thirst.

Recipe from Bon Appetit: http://www.bamco.com/blog/celery-lemonade/

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FOOD FOR YOUR WELL-BEING

KEEP THE FLAVOR, LOSE THE SALT

One way to help lower sodium is by using herbs and spices, which can contribute unique and delicious flavors without adding salt. However, herbs and spices can also be intimidating if you are not familiar with them. Here are tips for cooking with a variety of common herbs and spices.

Common Herbs and Spices:

Basil – This summer savory is typically found in its sweet basil form, but there are many other varieties, such as lemon and Thai basil. Try it fresh in salads and sandwiches, or dried to season grilled fish or whole grain pilafs. Basil’s sweet properties also make it a unique and pleasant addition to desserts.

Cilantro – These leaves come from coriander seeds and have a lemony, herbaceous quality. Heat diminishes cilantro’s flavor so it is most often used fresh in dishes such as Mexican salsas, South Asian salads and chutneys, and as a garnish. Try blending cilantro with parsley, garlic, olive oil, and lemon for chermoula – a simple version of a classic Moroccan sauce. Interestingly, some people find cilantro to have an unpleasant “soapy” rather than “herby” flavor, but others can’t get enough of it!

Ginger – This pungent aromatic with a sweet kick comes from a fibrous root and is available fresh, dried, or powdered. Ginger lends itself well to desserts, but is also found in many savory dishes and can liven up a simple lemonade or tea.

Paprika – Made from dried bell and chili peppers, this spice is always ground into a powder, but is available in many flavor varieties including tart, sweet, or smoky. Paprika is most commonly found in Eastern European and Spanish dishes. It contributes a bright red color and antioxidants in addition to flavor.

Rosemary – This flavorful evergreen plant grows in many climates and offers “needles” that are used fresh or dried. The leaves may be stripped off of the bark and included in dishes like roasted or mashed root vegetables. Alternatively, the whole stem can be added to infuse soups, stews, stocks, and roasts with its piney, aromatic fragrance, or even to skewer vegetable or meat kebabs.

Sage – A musky herb in the mint family, sage is used for culinary and medicinal purposes. Fresh or dried sage is commonly associated with Thanksgiving food such as stuffing, but is great year round. Its strong smell can help mellow other pungent aromas in dishes. Sage is also delicious in a pesto in place of basil.

Less Common Herbs and Spices:

Coriander – This dried fruit or seed has a distinct nutty, orange, and spicy taste that is different than the cilantro leaves that it produces. Available either as a whole seed or in its ground form, coriander has a variety of uses including providing flavor to North African stews and Indian curries, as a pickling spice, and to bring complexity to beer. Toasting coriander brings out its flavor and aroma– heat the seeds in a hot pan until browned and sprinkle atop grilled fish or sautéed greens.

Cumin - Available as cumin seed or in powder form, this nutty, earthy spice is especially popular in Indian, Mexican, and Middle Eastern cuisine. The seeds are often used in legume and whole grain dishes, and the powder is commonly found in many spice rubs and sauces such as curries.

Tarragon – An herb with lemon and anise-flavored leaves, tarragon is used most often in French cuisine for chicken, fish, and egg dishes and is available in fresh or dried leaf form. Topping a plate of sliced fruit such as peaches and cherries with fresh tarragon leaves is a unique and delicious way to end a meal.

Thai Basil – This member of the sweet basil family has purple stems and is an important ingredient in many Asian dishes. Try using Thai basil in place of sweet basil in pesto or salads for a licorice-like twist on classic dishes.

Saffron – Derived from a flower, saffron is a spice with a lengthy history of culinary uses. It’s one of the most expensive spices available and contributes a very unique metallic vanilla taste and bright yellow color to dishes.

White Pepper – Made from the seed of the pepper plant with its dark colored skin removed, white pepper is subtler than its coarser black pepper counterpart. It is available dried and ground into a fine powder and used to spice up salads, sauces, and dishes such as mashed potatoes when you desire a lighter flavor and colorless addition.

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Start Healthy, Stay Healthy

During my time at Penn, I noticed one glaring thing that most all Penn students have in common: we tend to sacrifice self-care when we become overworked or overwhelmed. It's slightly ironic that we this because self-care is a crucial factor when it comes to being a successful student.

One of the hardest things about freshman year is remembering this fact: that staying physically and mentally healthy will make you a happy student. Below are some basic happiest necessary for staying healthy.

Basics for Being Physically Healthy

Eat Regularly! It may seem silly to include this in my list of reminders, but I cannot count the number of people I know who would forget to eat when busy or would choose not to eat because they didn't like the food, myself included. Eating is necessary to be at your best.

If you're having trouble eating regularly:

Bookmark the dining cafe menus on your phone and laptop so you know which one you want to visit ahead of time.

Purchase snack items (granola bars, rice cakes, etc.) from Gourmet Grocer to keep in your backpack in case you can't find time to sit down and eat.

Plan when/where/what you want to eat at the beginning of each week - then add those plans to your calendar so when you get busy during the week you won't have to think about it!

Drink lots of water! I've found that it's super easy to forget to drink water, especially with the variety of beverage choices at the dining halls. But, I always feel so much better when I remember to drink lots of water. If you don't already, try carrying a water bottle with you so you can re-fill it whenever you're thirsty. there are water coolers all over campus!

Don't forget to exercise! Again, another really basic suggestion, but exercise is one of the first things I ditch when I'm tight on time and I know many other students do this as well. It's counterproductive, though, to do this, since exercise increases productivity. Be sure to utilize PennRec's immense resources - weight rooms, swimming, basketball, spinning, yoga, dance lessons, etc. (it's included in your tuition, after all!)

If you want to exercise, but the gym isn't your thing, try exercising outdoors! Penn Running Club, PennCycle, and Indego Bike Share are all great resources for getting involved in outdoor exercise!

Call or visit Student Health Services if you aren't feeling well. So many students won't feel well, but do not call SHS until weeks later. If you're sick, injured, think you might be, or have general wellness questions, make an appointment with SHS. They have sleep specialists, nutritionists, women's health, sports medicine, massage therapy and more - too many resources not to utilize! Never sacrifice your mental health. Remember that your mental health is equally important as your physical health. We often do not spend enough time caring for ourselves mentally. 

Utilize the mental health resources on campus. Call CAPS immediately if you're feeling sad, having difficulty adjusting to Penn, want to learn meditation skills, think something is wrong, or just want to talk with someone. CAPS exists to help students, so use the service as much as you need. If you do not feel comfortable contacting CAPS, there are alternatives. The staff at the Cultural Centers (Makuu, PAACH, La Casa Latina and the GIC) is also here to help. You can visit any of the centers, visit the Chaplain's Office or talk with the staff at your College House. Healthy lifestyle blogs can also be helpful. Reading about others who face similar struggles can sometimes be helpful! There are even some blogs written by Penn students. Recent graduate Diana Gonimah '15, for example, provides health times on her Wellness Wednesdays blog. You can also follow our Campus Registered Dietician Dan Connolly on twitter @DansDailyDish for daily healthy Penn Dining tips!

If all else fails, for a walk. When I was feeling extremely frustrated recently, a friend suggested going for a walk or run around the block. She said she does this when she feels most frustrated. I took her advice and I can say, I felt calmer and less overwhelmed after going for a short jog.  Exercise really is magical for its ability to improve our mental health in addition to our physical health.

Staying healthy at Penn can be boiled down to these three things:

If you're feeling sick, unwell, sleep-deprived or in pain...call SHS.

If you're feeling down, sad, overwhelmed, emotionally distressed or feel as though something is off...call CAPS.

If you're feeling confused or concerned about your health, whether physically, mentally, emotionally, or otherwise and aren't sure what to do...talk to someone. Friends, roommates, RA's, GA's, TA's, House Deans, Professors, etc. are all here to help.

Whatever you do, do not let your health fall to the wayside. Self-care always comes first! Stay healthy and happy, Samantha

Samantha is a C/O 2015 Visual Communications Major with a Minor in Theatre Arts from Buffalo, NY. 

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I Know You Will Miss High School: It's Ok

Take a second to think about the question: what will you miss most about high school?

If you're anything like me, your initial response will be "Nothing! I'm so glad high school is over, and i can't wait to be immersed in life at Penn." I was so excited to get away that I never took the time to consider that there were things I missed about high school.

I missed reading in the park with my friends. This was my go-to activity for the weekend or summer fun. we would grab some snacks and blankets, bicycles or hula hoops, and head over to the park to lay out in the sun for hours. I enjoyed having this stress-free time during my busy schedule of school, homework, extracurricular activities, and my part-time job. 

I missed the structure that high school provided. Rigid structure is both a blessing and a curse. You have no time to chill and goof off. At the same time, each day was highly productive because I knew my routine: Get up early, go to club meetings, school until 2:20pm, go to cross country practice, do homework, eat dinner, go to bed, repeat the next morning. There was so much freedom in my schedule at Penn that I struggled to feel as productive as I was in high school.

Most of all, I missed running cross country. My high school allows almost anyone to participate in sports, so I was able to join the women's cross country team with no prior experience. I loved cross country deeply; it taught me discipline and encouraged personal growth. It fostered teamwork and friendships with people I may never have spoken to otherwise. Most of all, it was fun! My teammates and I were often laughing so hard we couldn't concentrate on our workouts. At the beginning of college, I was unsure whether anything that special would happen again.

Once I really thought about what I missed, I was a little sad. I felt like I did not cherish my time in high school because it was overshadowed by excitement to leave. I thought: "These were moments I can't get back...how could I let them slip away so quickly?" Then I remembered that moving on is about leaving some things behind while taking on some new things. It doesn't mean I have to forget; but, acknowledging feelings of nostalgia can bring comfort during times that are unfamiliar or nerve-wracking.

So I ask you "what will you miss most about high school?" I want to remind you that it's okay to miss high school! Acknowledge those moments and remember them fondly. But, also keep in mind that you will make more amazing memories. I thought I might not have another experience that I loved as much as cross country. It turned out I was wrong, I had just as many amazing experiences, and I formed lasting friendships as a major bonus!

Wishing you all the best! -Samantha 

Samantha is a C/O 2015 Visual Communications Major with a Minor in Theatre Arts from Buffalo, NY. 

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Let's Talk About NSO

It’s finally here! New Student Orientation, fondly referred to as NSO, is an incredible time to be at Penn! There are exciting events every way you turn, and with the unpacking, choosing courses and all the adjustments to be made, NSO can be overwhelming, to say the least. As someone who went through the experience feeling a bit flustered, I hope that what I learned can give you some guidance for choosing which NSO events to attend.

Attend ALL of the mandatory events. When you get your official NSO calendar, add all the mandatory events to your personal calendar (they’re marked on the calendar with a red “M”) — with alerts so you don’t forget about them. But, don’t just attend these events; make sure to listen while you’re there! You don’t have to be physically absent from an event to blow it off. The mandatory events have been formed with your welfare in mind. Be receptive to them and you will find they are quite enjoyable!

Always be open-minded. Go to an event that’s out of your comfort zone. It sounds cliche, but it really works! When attending an event that perhaps you wouldn’t normally go to, you will meet diverse and interesting people. If you and friends are stuck choosing between two events happening at the same time, go with a friend’s choice. I guarantee you will meet at least one new, awesome person — even if you end up not loving the event itself.

Take a break from your friends, your roommate(s) or your hall, and do something on your own. Try taking a walk of the campus, or going to an event alone. Penn’s campus has so much to offer, much of which I did not discover until I ventured out on my own. And the best way to meet new people or make friends is to strike up conversation with someone you haven’t met. Doing things on your own will give you a better grasp of the campus — physically and socially — and you won’t get lost on your first day of classes!

Befriend an upperclassmen. I’ve found that upperclassmen students often times know the most about Penn — good courses to take, the best professors, where to get your books, which student groups do what (and how they differ), and other tips and tricks. Connect with upperclassmen students at NSO Late Nights and at the Cultural Centers — you may even find that your RA or your peer advisor have common interests! An upperclassmen student has the potential to provide you with guidance that is crucial to your trajectory at Penn, so it’s important to find a few to mentor you.

Keep your family around for a little while (if possible). I didn’t, and I wish I had. My family can sometimes be the most overwhelming aspect in my life, and at the time, I just wanted to explore the campus on my own. After they left, though, I took a look around. I saw that most students were out and about, exploring with their families, getting to know the campus together.  I sacrificed a potential bonding experience with my family, which resulted my missing them more than if they stayed.

NSO sets the stage for your first semester. Approaching NSO strategically will help you get best experience possible during your first weeks at Penn.

Welcome to Penn and good luck!!  -Samantha

Samantha is a C/O 2015 Visual Communications Major with a Minor in Theatre Arts from Buffalo, NY. 

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Move-In Tips

August is a time of great change for students across the country. From California to Pennsylvania a whole new class of students is about to embark on a new journey at their respective colleges. This includes moving in to start that journey. While you prepare to do so, I think its best I share my tips and advice on how you can make the transition as easy as possible to ensure your freshman year starts off the right way.

#1

This may seem obvious, but you’d be surprised how many people do it. Over-packing is a common mistake that almost always leads to more stress for you and your parents. Whether it’s lifting heavy things up the stairs or not having any space in your room, it really complicates the process, so avoid it by any means possible.

#2

Schedule your travel arrangements ahead of time. Traffic and unexpected events can really sidetrack your arrival, so figure all of this out a week ahead.

#3

Always thank your parents for when they help. Unimportant as it may seem, saying thank you goes a long way when your parents come to help you move in. (Move out comes quicker than you think my friend.)

Moving in is what you make it, so prepare accordingly and everything should move smoothly. Embrace whichever place you end up and don’t be afraid to experience something new. Your new home awaits you. Good luck on your journey! -Ray

Ray is a C/O 2017 Political Science Major from Washington D.C.

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Packing Do’s and Don’ts

Packing is probably my least favorite activity. My freshman year, I waited until the day I was moving to pack my things, and I paid the price -- I end up stressed out, frustrated and laying in a pile of boxes and suitcases. I say all of this so you can learn from my mistakes. Don’t wait or procrastinate. Begin packing now, and you will have a far more pleasant moving experience in August!

If you’re like me -- overwhelmed with stuff and don’t know exactly where to start -- here are some packing tips to help you get started.

DO:

Bring the essentials! -- bedding (comforters, TWIN XL sheet sets, mattress pad/topper/pillows) towels, washcloths, toiletries, cleaning supplies and clothes.  Think of the items that are crucial for day-to-day and pack those first.

DON’T:

Bring everything you own. Your room will be cozy with limited space for non-necessities. Bring only the essentials when moving in, and if you find you have space you can buy or send your other items later on!

DO:

Pack using small boxes, containers and bags. They are lighter, easier to carry, easy to organize in the car (they take up less space) and cheaper to ship. Be sure to label the boxes, bags, etc. with your name, building and room number (just in case something happens to one of your boxes it can be identified).

DON’T:

Use huge boxes and suitcases. They end up being extremely heavy and difficult to management. Pack as if you had to move all of your things by yourself -- you wouldn’t want to be stuck with boxes too heavy for you to move! Remember that you will likely be traveling up/down stairs when moving in -- keeping these in mind will help you greatly while packing.

DO:

Pack your clothing and shoes strategically! Bring the clothes you need for early Fall, along with a few sweaters for the cooler evenings. Leave winter things behind if you can...it stays warm in Philadelphia until mid-October. Make sure to bring a sturdy umbrella! It can rain heavily in Philadelphia and you will want it.

DON’T:

Bring all your winter clothes and winter boots. Winter items are bulky and will take up tons of space when you’re packing, and you can always pick up your winter items during Fall Break (10/8/15-10/11/15) or Thanksgiving Break (11/26/15-11/29/15)!

DO:

Pack lightly -- less is more when it comes to moving! Large items, such as mini-fridges, microwaves, lamps, and other needs can be rented and/or purchased after arrival.

DON’T:

Buy items if you’re unsure whether or not you’ll need them. Remember, you can always purchase additional items from the Penn Bookstore or through Penn Student Agencies once you arrive on campus.

Now that you have some suggestions, you can get started packing! Check out the Residential Services website, as well as the Residential Handbook for more information and additional packing tips to make your first move-in as smooth as possible. We’re counting down the days to August 20th and 21st and hope you are, too.

Happy packing! - Samantha

Samantha is a C/O 2015 Visual Communications Major with a Minor in Theatre Arts from Buffalo, NY. 

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Farewell High School

Well, this is it. You’ve taken your last final, crammed in those last few yearbook signatures, and cleaned out your locker. There’s just one thing left to do: it’s time to grab that top-of-the-line polyester cap and gown, and walk across the stage at graduation. Like most milestones in life, the reactions to the end of high school are mixed. Some just can’t wait to get away from anything or anyone connected to high school, others cry at every “last” milestone (“This our last pep rally EVER” **sobs**), and others fall somewhere in between.

As for me, I was one of the over-emotional types. I was comfortable. I had my friends, my unofficially reserved parking spot, and a support system of great teachers. College had too many unknowns. What if I hate my roommate? What if the classes are too hard? Will I get home sick? Thoughts like these wracked my brain more and more often as the last day of school approached. I tried to ignore graduation’s rapid approach, occupying myself with welcome distractions like prom and Senior Skip Day.

But of course, the day came - June 17, 2012 (I know, I’m old). We lined up, teachers screaming and everyone trying to squeeze in that last Instagram before our parade down to the stadium. I stood on stage with my microphone, preparing to read off those with last names A-K. I couldn’t help but think that this would be the last time I would see most of them. Inevitably the ceremony ended and everyone went their separate ways. College, the military, the working world – it’s amazing how we all started as 15 year olds, and now we were defining our futures indefinitely.

Now here I am, three years later. My advice is this – I’m going to rely on Orrin Hatch who can verbalize it better than myself – “There is a good reason they call these ceremonies ‘commencement exercises.’ Graduation is not the end; it’s the beginning.” Beginnings and endings are always unsettling. We, as human beings, don’t love change. So now that I am ¾ of the way through my college career, I can say a few things for sure. True friends will always be there for you, regardless of distance. You will miss your family, but they’ll be waiting with open arms when you come back. And lastly, you’ll have the time of your life at Penn.

With that being said, your Ivy League experience will begin before you know it; only a few months and a few dozen grad parties stand between you and Move-In Day. So in preparing for that day, remember high school and all the memories you made there, but open your mind to all the new opportunities that college has to offer.

Have an amazing year! - Christine

Christine is a C/O 2016 Public Relations Major from Warminster, PA.

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Top Tips For Contacting Your Roommate

#1

I just got my room assignment and I'M. FREAKING. OUT. Who is this person? What do I do?

TIP: Don't freak out! Start by contacting your new roommate using the information listed on Campus Express. Introduce yourself. See what you have in common.

#2

I got my room assignment... I'm pretty sure I hate it. What do I do now? Can I switch?

TIP: Don't hate, APPRECIATE!  Your assignment is not as bad as you think, trust me! You will have fun and you will make a ton of friends...with or without a double room...with or without air conditioning and yes, even with or without that awesome view of 34th street - I promise!

#3

I contacted my roommate 2 days ago but they aren't responding!!!

TIP: Give them some more time. This is an extremely busy time for everyone: proms, graduations, family vacations, and more! Sometimes their email isn't forward to the correct email address or a working email.  There are many possibilities why your roommate may not be responding.  Contact them once, then wait 2 weeks and follow up.

#4

So I uh, found my roommate on Facebook...their profile pictures are all cats. Nothing but cats.  I don't like cats! I'm afraid of cats...

TIP: Facebook is not the best indicator of what someone is like.  Give them a chance, talk to them on the phone and/or meet them in person.  They will probably be sweeter/nicer/chiller/sillier/funnier/more fun than you originally thought - think about it, you're way cooler than your profile picture too!

#5

I just Googled my roommate.  They founded a nonprofit, started a clothing line, AND built their own corn-powered vehicle...

TIP: It's okay! Everyone who is at Penn was admitted because they are unique in some way. You are equally as unique, talented, and accomplished! In the end, keep in mind that with time, patience and a positive attitude, things will work out.  You have the entire summer and two semesters to really get to know your roommate! 

Have an amazing year! - Samantha

Samantha is a C/O 2015 Visual Communications Major with a Minor in Theatre Arts from Buffalo, NY.

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Not Getting My First Room Choice: The Best Thing To Happen

As a recent graduate and member of the Penn Class of 2015, I think back to where I was this time in 2011. I was finishing up a high school internship at a local theatre and I was excited because graduation was just around the corner. But most of all, I was feeling disappointed. Penn's first year housing assignments were just released and I had not been placed in my first choice, Ware College House. Instead, I would be living in W.E.B. Du Bois College House.

I was not pleased. Du Bois was everything I did not want:

It was not in the Quad.

It was not five minutes from where my classes would be.

It was not a space where I thought a lot of other freshman would be living.

It did not have air conditioning.

Plus, I was nervous to live in a new place with new roommates. I was assigned a triple 3-bedroom instead of a room in the Quad where nearly all of the friends I had made during the Multicultural Scholars Preview would be living.

Despite my disappointment, there was one saving grace...the Black Film & Theatre Residential Program (now called the Cultural Production & Political Power Residential Program).  My enthusiasm for the residential program led me to get in contact with my roommates to find out more information about the House.  Though I was still thinking about the activities I might miss out on in the Quad, I began to feel excited about what living in Du Bois might be like.

However intense my feelings were at the time, soon after moving in my uncertainty dissipated. Du Bois was an amazing place to life! The House cultivates a strong sense of community, one so strong that:

The House staff knows almost every single resident personally.

My GA would not only give us advice but would watch TV with us and check to see if we finished our course work!

My peer advisor lived upstairs and I could visit her whenever I had questions.

Both the House Dean and my GA would feed us and organize events for us, it was great!

The community is so powerful, in fact, one of my freshman year roommates remains my closest friends at Penn to this day!

So I urge you to keep this in mind when viewing your room assignment, because I wish someone had told me: At the end of the day - and at the end of your four years at Penn, it will not matter whether you lived in Du Bois, or Ware, or Hill, or wherever your room may be.  No matter what your room assignment is, you will foster amazing, lifelong relationships where you are living. You will find friends that you will love so much it hurts. And that is what freshman living is really about! 

Have an amazing year! - Samantha

Samantha is a C/O 2015 Visual Communications Major with a Minor in Theatre Arts from Buffalo, NY.