Author Archives: fajr_zahid@uml.edu

The Power of Positive Self-Talk

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By: Sydney Shea, Zuckerberg College of Health Sciences Well-Being Leader

Have you ever caught yourself saying something along the lines of “I’ll never be able to get this right” or “I’m such an idiot”? I’m sure we all have. But, have you ever considered just how much these phrases we casually throw at ourselves actually shape our reality? What if instead of feeding into your negative thoughts, you flipped the script and started telling yourself, “I’ve got this!” or “I’m totally capable of figuring this out”? 

The words you say to yourself are the seeds of your life – plant bad seeds and you will be full of insecurities and self doubt, but plant good seeds, and you will start blooming.  

What is Self-Talk?

Self-talk is both the internal and external dialogue we have with ourselves every day. When we consciously choose to speak to ourselves in an uplifting and positive way, it can help change our outlook on ourselves and boost our confidence, creating a happier reality.  

The problem with negative self-talk is that it can manifest negativity into your life. If you constantly tell yourself that you’re not good enough, you will eventually begin to believe it, which limits your confidence and reinforces negative beliefs about yourself. 

Why It Works 

Your brain believes what you tell it repeatedly. It might sound a bit crazy, but there is science to back this up. Scientists refer to the brain’s ability to change as  “neuroplasticity,” meaning you can form new patterns in your brain if you keep thinking a certain way. Basically, there is scientific proof for the phrase “fake it till you make it.” 

To learn more about this mechanism, read this article: https://www.sciencedirect.com/science/article/abs/pii/S1469029208000642

Incorporating Positive Self-Talk Into Your Daily Life

Incorporating positive self-talk into your daily life is much easier than you might think. 

Something I personally found helpful when getting started was daily affirmations. For example, try to begin every morning with something as simple as a smile in the mirror and a statement like “I can do this”, “I am capable”, or “Todays gonna be a good day.” Doing this can help set the tone for your day and allows you to leave the door with a clear mind. 

At first, you might feel a little silly, but, as you keep doing this, it becomes a part of your morning routine and you won’t even think twice about it. 

If you want to get further into affirmations, look into affirmation decks! You can purchase them online or in bookstores. They are a simple, yet powerful tool for building a positive mindset. You can pick a card from the deck every day, each with a different written affirmation on it. These cards can provide you with daily reminders to stay calm, confident, and positive.

You can even make your own affirmation cards by looking up some affirmations online and making your own cards! Get crafty with it! 

As you start your own journey with positive self-talk, don’t forget to do what works best for you! Remember, small steps are better than staying still.

All love,

Sydney

How Arts Became a Beacon of Hope for Me

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By: Fahad Alden, College of Fine Arts, Humanities, and Social Sciences Well-being Leader

My development of love for the arts was not linear. My parents left Iraq during the war in 2008 and moved to the United States. While most children’s earliest memory likely involves playing or socializing, mine is of my parents telling me, at three years old, that we had to move. 

Moving to the United States brought safety, but also challenges. I was not only a member of a minority group, but I also had an accent, looked different, and struggled academically, which made me develop low self-esteem and isolate myself. These circumstances may seem cruel, but I have always lived by the quote, “Rejection is redirection.” My differences allowed me to become more resilient and hardworking. Whether it was school, socializing, or learning English, none of which came easily, I learned to adapt and overcome these challenges. 

Being an outsider gave me a different lens through which to see the world, strengthening my dream ability. Growing up, I often put on shows with my friends and recreated plays or MTV music performances. My father worked three jobs to support us in our transition, even cycling miles to work, so my parents were too busy trying to survive to sign me up for extracurricular activities or theater courses.  

When starting college, I took Acting 1 as a fun elective, but I soon realized how much I loved it. I treasured the opportunity to take a script and create a character using tone, pace, and body language to tell a story. My favorite moment from Acting I was when my class read the play Cherry Orchard and had to recreate a scene with a modern interpretation without changing the dialogue. I played the character of Tuzenbach as if he were the president of a fraternity. Playing a character from a different perspective transformed me, so I incorporated a cheesy smile and put on a “Cali frat boy” voice.  

I subsequently enrolled in a directing workshop course. This challenging class required students to recruit actors and direct scenes independently. I had to perform “echo listens,” which involved showing instead of saying, showcasing the power of using one’s tone and physicality as an actor. Through trial and error, I also learned the importance of carefully selecting actors. 

Directing is not teaching, as it is within the actor to find answers, and as a director, you are more of a compass than a map. Learning to be a compass for other actors encouraged me to use my fellowship scholarship to create an assistant director position for UML’s Spring 2024 play, Mechonaly, by Sarah Ruhl. 

After realizing that acting and directing were my passions, I expanded my horizons by enrolling in play production and set design classes. Although being a scenic artist was not an aspiration of mine, these courses enhanced my skillset as a theater artist. The assignments were open-ended, which improved my critical thinking skills. For our set design finals, we had to create a scene using only the materials that were around us, such as book covers, toothpicks, and straws, to construct walls and furniture. This taught me that theater artists must be adaptable in working with available materials, trusting their intuition, and not relying on others to do their work. As with most lessons, I had to learn the hard way how important it is to pay close attention to small details, such as measuring the window to ensure its dimensions matched those of the theater wall.

In one of my other classes, World Theatre, we learned that the style of theater varies among different countries. I may be biased, but I loved analyzing Middle Eastern theater play. As part of this class, I conducted a presentation in which I talked about the use of wit and humor throughout the history of Middle Eastern theater. When I began taking theater classes, I felt smart for the first time. In other fields of study, there seemed to be right and wrong answers, but in theater, there was never a single correct answer; instead, there were endless possibilities for answering a question.

Throughout school, I worked full time as a childcare group leader to help pay for my classes. While working there, I witnessed kids having outbursts and feeling alone, the same way I did when I was a kid. So, I researched fun theater games and applied what I was learning in college to my approach to caring for the kids. The kids were jovial and began connecting with one another soon after, demonstrating how I had created new outlets for them to express themselves. Without my theater course experience, I would not have been able to make this impact. This job experience further qualified me for the opportunity to work as a teacher at the Arlington Center for the Arts, where I taught drama and creative movement.

The experiences I have gained throughout college made me who I am now. It’s been a wild ride full of many experiences, each one adding something special to the picture of my life. From when I was young and beginning my journey with the arts, to taking on various leadership roles as I got older, every moment helped me grow and understand the world better. As I got deeper into the arts, I wanted to take on new challenges.  

Moving forward, I cannot wait for not only what the world has in store for me, but also the arts.

Tips for Managing Stress in College

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By: Adriana Mendez, Manning School of Business Well-being Leader

Being a college student can be hard, as you may be balancing school, work, extracurricular activities, and more. A report found that 1 in 3 college students experience high levels of depression and stress.

The effects of stress can show up in both the short-term and long term. Chronic stress triggers a constant “fight-or-flight” response, releasing hormones like adrenaline and cortisol which, over time, strain the body.

Considering the negative effects that stress can have on your physical and mental wellness, it’s important to take care of yourself! It may feel tough to prioritize yourself, but doing so can greatly benefit your overall well-being in the long run.

Here are some tips on how to manage your stress:

1. Eat Well 

Equip your body with the nutrients it needs to fight stress. High-fat, high-sugar foods may give quick energy, but they often lead to crashes that heighten anxiety and fatigue. Similarly, too much caffeine can increase your heart rate, cause jitters, and disrupt sleep, making stress harder to manage. Instead, focus on consuming whole foods like fruits, vegetables, lean proteins, and whole grains, which are rich in fiber, protein, and essential nutrients. 

2. Have an Outlet 

Having an outlet is essential, especially when life feels busiest. Taking breaks may seem impossible, but it’s during these stressful times when you need them most. Finding an enjoyable activity like sports, joining a club, painting, drawing, or gardening helps release tension and refresh your mind.

3. Build a Support System 

Surround yourself with uplifting family, friends, or mentors who listen without judgment, and provide honest perspectives. These connections give you a sense of belonging and resilience, helping you face challenges with greater confidence.

4. Make a Plan/Practice Time Management

Getting organized and planning ahead are key to managing responsibilities and lowering stress. Start by prioritizing weekly tasks to set a clear path, then allocate time for studying, work, social activities, and self-care. Scheduling ensures nothing is missed, helping you stay on track with your goals. Remember, time for yourself is vital to prevent burnout and stay motivated. A well-structured plan provides balance and a sense of control, letting you accomplish more each week while maintaining focus and discipline.

If stress gets too high, please know that UMass Lowell offers resources that are here to serve you. Remember, you are not alone. 

On Campus Resources

Off Campus Resources 

Online Resources 

Managing stress is key to staying healthy in college. Prioritizing self-care, building a support network, and practicing good time management can make a big difference. Remember, UMass Lowell offers on-campus and online resources to support you! Please don’t hesitate to reach out and take steps toward a balanced, resilient college experience.

Citations: 

College students and depression – Mayo Clinic Health System

Stress: How it Affects the Body

Anxiety in college: What we know and how to cope – Harvard Health

Making the Most of the Holidays: Fun Tips for Those Living Far From Home

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By: Angel Molekunnel, Manning School of Business Well-Being Leader

The holiday season, especially times like Thanksgiving, can feel a bit lonely if you’re an international student or living far from family, but it doesn’t have to be! This is the perfect opportunity to create new traditions, explore local customs, and build lasting friendships. 

Here are some ideas to make your holiday break fun, memorable, and heartwarming—even if your family is miles away:

1. Host a “Friendsgiving”

One of the best ways to feel connected to those around you is by hosting a “friendsgiving.” Invite friends or classmates who might also be sticking around campus or living alone. You don’t have to make a traditional Thanksgiving meal either. Think about potluck-style, where everyone brings their own cultural dish, or try making some fusion dishes together. 

If cooking isn’t your thing, check out local restaurants offering Thanksgiving specials. Many places will let you order a “Thanksgiving to-go” if you reserve early enough. This website includes information about Thanksgiving specials in the Greater Lowell region:

https://lowell.macaronikid.com/articles/5fa9eab21cc92c61be29f0de/where-to-order-a-thanksgiving-dinner-to-go-in-greater-lowell

2. Try Out a Holiday Movie Marathon

Nothing brings the holiday vibes like cozying up to a good movie. Organize a movie marathon with holiday classics, movies from your country, or ones that remind you of home. If you’re with friends, take turns picking movies and make an international movie night out of it!

Tip: You can get free popcorn on Fridays from the Club Hub, located on the 2nd floor of University Crossing!

3. Explore Local Traditions

Thanksgiving and the holiday season come with a lot of unique local traditions. Explore events happening around your area—many towns and cities have parades, light displays, and other festive activities during the holidays. This is a great way to immerse yourself into an unfamiliar culture, and also gives you new stories to share with friends and family when you reconnect.

If the weather’s nice, consider going on a hike or checking out winter festivals. Many communities also have volunteer opportunities over Thanksgiving, which can be a fulfilling way to spend the holiday.

Here are some fun upcoming activities to do in Lowell:

City of Lights
November 30 | Downtown Lowell
Lowell’s annual City of Lights welcomes the holiday season with family-friendly activities, a parade that marches through historic downtown, and the lighting of City Hall.

https://www.lowellcityoflights.org/

Culinary Celebration
December 12 | Lowell Memorial Auditorium, 50 E. Merrimack St
The Culinary Celebration showcases Lowell’s unique and diverse food scene, and features live music.

https://www.lowellma.gov/CivicAlerts.aspx?AID=891 

4. Set Up Virtual Hangouts with Loved Ones

Even if you’re far away, staying connected with loved ones virtually can still bring the holiday cheer. Schedule a video call with family and friends to share a meal or a special moment together, even if it’s through a screen. You could also coordinate a shared activity, like watching the same movie or playing an online game together. If there’s a traditional dish or drink you all love, prepare it simultaneously for a sense of shared experience.

This website can help you find your favorite virtual hangout idea! https://www.weidner.com/blog/2020/12/03/6-creative-virtual-hangouts-to-try-while-youre-social-distancing/

5. Give Back to Your Community

Many local organizations look for volunteers during the holiday season. Volunteering can help you feel connected to your temporary “home away from home” and give a new sense of purpose to your holidays. Plus, it’s a fantastic way to meet people, learn about the local community, and make a difference!

6. Take Time for Self-Care

With fewer responsibilities over the break, this is the perfect time to practice self-care. Use this opportunity to relax, recharge, and indulge in activities you don’t usually have time for during the school year. Whether it’s catching up on sleep, doing yoga, reading, or spending an afternoon at a local café, treat yourself to things that make you feel relaxed and happy.

One great way to practice self-care is by attending Well-being Events at UMass Lowell: https://www.uml.edu/wellbeing/programs-events/.

7. Get Creative with Holiday Crafts or DIY Decor

Decorate your space to bring some holiday spirit home! Get crafty by making simple decorations like paper snowflakes, holiday-themed candles, or a small wreath. Crafting can also be a fun group activity if you have friends around, but even if you’re doing it solo, it’s a calming way to add a little holiday magic to your home.

8. Check Out Local or Campus Events

If you’re on campus, check for any holiday activities the school may be offering. Sometimes, they’ll organize special meals, events, or trips for students who stay over the holidays. If you’re living in a community or city, look up local holiday markets, concerts, or craft fairs—these are perfect places to explore, find gifts, or just enjoy the festive spirit.

Here are some activities/events hosted by RHSA (River Hawks Scholars Academy), an academic success program for first-generation college students at UMass Lowell:​​ https://www.uml.edu/academics/provost-office/student-success/scholars-academy/first-gen-week.aspx

Most importantly, approach the holidays with an open heart and mind. This might not be a traditional Thanksgiving or season spent with family, but it can still be meaningful, fun, and full of new experiences. Try to appreciate these moments as chances to grow, learn, and make beautiful memories of your own.

Even if you’re far from loved ones, the holiday season can still be filled with warmth, joy, and a sense of community. Whether you’re creating a new tradition, exploring the local holiday scene, or connecting virtually with loved ones, there are endless ways to celebrate and make this time of year feel special. So, give these ideas a try and let this holiday season be an experience you’ll remember fondly.

Temperature Check

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By: Nosagiegbon Igiede, Zuckerberg College of Health Sciences Well-being Leader

Hello everyone! For those of you who haven’t met me yet, my name is Sai Igiede, and I am a Well-being Leader for the Zuckerberg College of Health Sciences. My office hours are Mondays and Wednesdays from 1-3 pm in HSS 195! Today, I will be discussing a temperature check.

As a fellow Health Sciences major, I understand how our coursework can be hard. Whether it’s for Human Anatomy and Physiology, or Clinical Chemistry, I’m here to remind you that it’s okay to do mental checks. Here are a few things that help me stay well during the semester: 

  1. Taking a 5-minute break from school 
    • This is important, especially when juggling heavy classes like Anatomy. Sometimes, taking a five minute breather and decompressing after studying not only helps you retain more knowledge, but it can also give you a better outlook on what you are studying. 
  2. Making sure I give myself time to have fun
    • Yes, everyone understands that we are here for a degree. However, it’s important to not rob yourself of some fun time. Whether that includes going to the gym or simply hanging out with friends, making sure you are treating yourself is very important for your overall well-being. 
  3. Talking to friends and family 
    • Communication is key! Making sure you have a good support system, especially in college, is very important. Talking to someone about your week (both the good and bad) helps keep your mental health in check whilst also allowing you to catch up with the people around you.
  4. Getting proper rest and sleep
    •  Losing sleep to study isn’t an effective way to study, as it mainly leans to burn out. I always tell myself to never study past 11-11:30pm, and to simply sleep once it gets this late. Sometimes, over studying doesn’t help either, as it can lead to more stress and overall anxiety.

These suggestions may not work for you, and that is okay! Just know that if you are ever struggling mentally and/or physically, you can always reach out to the many different support systems that we have here at UMass Lowell. 

Here are some of the resources we offer on campus:

  • Counseling Services: Call the Wellness Center (978-934-6800) to book your first counseling appointment 
  • Wellness Center: Located on the 3rd floor of University Crossing 
  • Well-being Leaders: Book an appointment via Calendly (walk-ins are also accepted) https://www.uml.edu/wellbeing/well-being-leaders.aspx
  • Mental Health Crisis Hotline: 855-890-2879
  • And many more !!!

Remember, it is never too late to reach out for help!

Til next time,

Sai 

Brain Fuel

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By: Sydney Shea, Zuckerberg College of Health Sciences Well-Being Leader

Coming back to school in the fall can be overwhelming for a number of reasons. With new classes and a new routine, it can be hard to get back into the swing of things after a long summer. The food we eat has a much greater impact on our brains than we realize. Eating a nutrient-dense diet is essential for mental clarity, emotional stability, and overall well-being. Let’s dive into three specific nutrients and how they can help improve things like memory, stress, and focus. 

Protein: A diet that is high in protein can help reduce cortisol levels. When cortisol in the body is low, it helps reduce stress signals to the brain. Proteins also contain essential amino acids, which help neurotransmitters synthesize, leading to improved cognitive performance. By supporting these processes, protein boosts memory, concentration, and overall brain function. Adding good sources of protein to your diet helps keep your brain energized and working at its best! You can incorporate protein into your diet in a number of ways: chicken, salmon, nuts, Greek yogurt, cheese, beans, and tofu can all be great sources of protein to fuel your brain. For quick snacks, options like protein smoothies, hummus and veggies, or cheese sticks, can be a convenient way to boost protein intake. 

Tip: If you eat a plant based diet, include tofu into your meals whenever you can! It is one of the few plant-sources of a complete protein (meaning it contains all 9 essential amino acids). 

Omega-3 Fatty Acids: Omega-3 fatty acids are crucial nutrients that are associated with supporting the hippocampus in your brain. The hippocampus is the part of your brain that creates short term memory, helping you remember whatever you’re studying! Omega-3s also improve communication between brain cells, boosting memory and focus. Fatty fish, including salmon, mackerel, and sardines, are packed with omega-3s. If you’re not into fish, no worries—chia seeds, flaxseeds, and walnuts are other great plant-based options. These foods can be affordable and easy to sprinkle onto things like yogurt, or they can be added into smoothies! If none of these are your cup of tea, plant oils can also be a great source of omega-3s, and using them to cook can give you an extra serving of these essential nutrients. 

B Vitamins: Evidence from nutrition professionals shows that different B-vitamins, specifically B12 and folate (B6 and B9), can help improve memory power and maintain brain health. These vitamins support energy production in the brain, keeping you sharp and focused throughout the day. By reducing levels of a compound called homocysteine, which can damage brain cells, B vitamins help protect memory and concentration, making it easier to stay focused and think clearly. To add a boost of vitamin B to your diet, try consuming more leafy greens, like spinach and kale, which are packed with folate. Eggs, poultry, and fish are also great sources of B6 and B12. In addition, nuts, seeds, and legumes, which are easy to snack on or throw in with any meal, are excellent sources of vitamin B.

By adding more protein, omega-3 fatty acids, and B vitamins to your meals, you’ll be giving your brain the fuel it needs to perform at its best. Remember, healthy eating isn’t just about your body, it’s about nourishing your mind, too! If you’re interested in improving your diet/eating habits, we have an amazing Registered Dietitian here at UMass Lowell! You can read more about her and her mission, and even book a one on one appointment with her using this link: https://umasslowell.campusdish.com/HealthAndWellness/OnCampusResources 

Breaking Away From Social Media

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By: Faith Kollie, Kennedy College of Sciences Well-Being Leader

As I navigate across campus, I see that everyone is on their phones, whether they are listening to or watching something. Over the last few years, the use of social media has increased dramatically, taking time away from real-world tasks (like studying for an exam) and face-to-face interactions.

Below, I have listed some ways to help you reset and refresh your time on social media. I have given four questions you can consider asking yourself to help you reflect on each section.

1) Set your Priorities: 

Questions: Are there things I’m supposed to be doing that social media is distracting me from? When are these tasks due? What is the urgency of completing these tasks? What are the potential consequences of not completing them?

Solutions: Try to dedicate time to completing your tasks early so that you’re not overwhelmed when due dates roll in. If procrastination is a challenge for you, try breaking large tasks into smaller, more manageable chunks.

2) Participate in Enriching Activities: 

Questions: What activities make me feel relaxed, happy, and fulfilled? Have I tried something new recently? Are there any skills I should develop or improve on? Have I spent time outdoors recently?

Solutions: Replace your time on social media with activities that cleanse your mind, soul, and body. This could include exercising, engaging in spiritual practices, journaling, or exploring new hobbies.              

3) Socialize:

Questions: What are some ways I can communicate with others without using social media? How will people reach me if I’m off social media? How can I stay aware of new trends? How can I connect with friends or family in a meaningful way?

Solutions: Let your friends, family, or colleagues know that you’re taking a break from social media so they can find alternative ways to communicate with you. Try to meet up with these people in person to spend quality time together, which may even help strengthen your relationships. Make plans for activities or trips that you have been wanting to go on with the people in your life—and don’t just make plans, follow through with them!

Taking a break from social media isn’t just beneficial for your well-being—it also helps you to be more productive. It is important to take a cleanse from social media to refresh and recharge yourself. As one of your Well-being Leaders, I am here to help you disconnect and replenish your time from social media by helping you find alternative ways to manage your time. Schedule an appointment with me here!: https://calendly.com/faithkollie01/faith-s-wellbeing-meeting?month=2024-09

The Importance of Having the Right Study Space

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By: Adriana Mendez, Manning School of Business Well-being Leader

Have you ever been trying to read an article or write a paper, but you just can’t seem to focus? It’s crucial to consider where you study as much as you consider your mindset while studying. Sometimes, moving away from a noisy dorm to a quiet library or study room can be the deciding factor in whether you turn in that paper or pass that exam.

Personally, I like to separate my spaces. I try to avoid studying on my bed because that’s my downtime zone—the place where I go to sleep. I used to study in my bed because it was comfortable, and, honestly, who doesn’t love their bed? But, I noticed that the more I studied there, the sleepier I became, and the less interested I got in what I was working on. Instead of studying, I could just roll over and take a nap!

A productive and comfortable study environment is essential for effective learning. Try to find a quiet, comfortable spot with minimal distractions to focus on your studies. A well-organized study space can significantly boost concentration and productivity. Here are some tips for creating a productive study environment:

  1. Choose a Quiet Location – Find a place that’s free from noise and interruptions.
  2. Ensure Good Lighting – Proper lighting reduces eye strain and improves focus.
  3. Organize Your Materials – Keep all necessary supplies within reach to avoid unnecessary distractions.
  4. Keep Distractions Away! – Leave your phone far away from your study space to help you maintain focus.
  5. Have Comfortable Seating – Choose a chair and desk that provide proper support to your body and help you maintain good posture.

While following these steps can help make your study space more productive, don’t forget to tailor them to your specific needs. Most importantly, be comfortable! A study space that feels right for you can make all the difference in your learning journey. Happy studying!

Transforming Student Learning with Effective Study Techniques – Education (umn.edu)

11 Ways to Set Up a More Effective Study Space | Lifehacker

How to Eat Well in Fox Dining Hall: A UMass Lowell Student’s Guide

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By: Angel Molekunnel, Manning School of Business Well-being Leader

At UMass Lowell, dining at Fox Dining Commons is a daily experience for many students, but navigating it can sometimes feel overwhelming with all the options available. Whether you’re trying to eat healthier, manage dietary restrictions, or simply figure out what to eat, Fox Dining Hall has something for everyone—if you know where to look.

Fox Dining Commons, located on the 2nd floor of Fox Hall, is a state-of-the-art, all-you-care-to-eat location that offers a variety of stations with meals made fresh from scratch. The dining hall is open throughout the day, with designated times for breakfast, lunch, dinner, and weekend brunch:

Fox Dining Commons Hours:

  • Breakfast: Mon – Fri, 7:00 AM – 11:00 AM
  • Brunch: Sat – Sun, 8:00 AM – 4:00 PM
  • Lunch: Mon – Fri, 11:00 AM – 4:00 PM
  • Dinner: Mon – Thu, 4:00 PM – 9:00 PM; Fri – Sun, 4:00 PM – 8:00 PM

Here’s a guide to help you make the most of your meals at Fox Dining Commons, with insights from Melissa Quirk, RD, UMass Lowell’s Registered Dietitian.

1. Start with the Stations

Fox Dining Commons offers a wide range of options every day, including:

  • Omelet Station for custom-made omelets in the mornings.
  • Sizzle Station for hot meals including scrambled eggs, home fries, and pancakes.
  • Smoothie Station offering refreshing, healthy drinks during breakfast time.
  • Deli and Toast Station for customizable breakfast sandwiches, bagels, and fruit cups.

It’s easy to find a nutritious and filling meal here, whether you’re in the mood for a hearty breakfast or a lighter option, like a fruit cup or yogurt parfait.

2. Build a Balanced Meal

Balancing your meals is essential to staying healthy, especially in an all-you-care-to-eat setting. Start with vegetables or salad from the salad bar, add lean proteins like grilled chicken or tofu, and finish with whole grains like brown rice or whole wheat toast. Don’t forget about adding some healthy fats, like olive oil from the salad bar, or nuts and seeds. A good way to balance your plate is by filling half with vegetables, a quarter with lean protein, and a quarter with whole grains. You’ll be giving your body the nutrients it needs without overeating.

3. Mind Your Dietary Restrictions

Fox Dining Commons is equipped to handle a variety of dietary needs. They offer vegan, gluten-free, and nut-free options, as well as special stations like True Balance, which provides allergy-friendly meals. Gluten-free products are also available, along with a designated toaster and microwave to prevent cross-contamination.

Melissa is here to help students navigate their dietary needs safely and healthily. She works closely with UML Dining to ensure that all students can enjoy their meals without worry. 

4. Explore the Healthier Options

Fox Dining offers plenty of healthier alternatives to their more indulgent options. For example, instead of reaching for fried foods, try the True Balance or Homestyle station, or opt for the fresh fruit and smoothie station.

5. Don’t Forget Hydration

Fox Dining offers a range of drinks, but try sticking to regular water, unsweetened iced tea, or water infused with lemon or cucumber. Sugary drinks like sodas and sweet teas can add unnecessary calories to your meal, so keeping it simple with water can help maintain your energy throughout the day. Carry a reusable water bottle with you to stay hydrated. Proper hydration helps you focus better in class and feel more energized throughout the day.

6. Manage Sick Days with Sick Meals

If you’re too sick to make it to the dining hall, Fox Dining Commons offers Sick Meals that you or a friend can pick up. These meals follow the BRAT (Bananas, Rice, Applesauce, Toast) diet, perfect for when you’re feeling under the weather. To request a sick meal, just email the dining hall dining@uml.edu, with your name, student ID number, residence hall, and the time you want your meal picked up. Make sure to provide at least 3 hours’ prior notice.

7. Melissa Quirk, RD: Your Nutrition Resource

If you ever have questions about your eating habits, managing dietary restrictions, or need guidance on how to eat better, don’t hesitate to reach out to Melissa Quirk, RD. Melissa is passionate about helping students make realistic and achievable nutrition goals. She’s especially helpful for students with food allergies, those looking to eat for athletic performance, or those trying to stay on track with a healthy diet during a busy semester.

You can find Melissa at Health Services in University Crossing every Monday and Wednesday. Book an appointment with her here: https://melissaquirkrd.youcanbook.me/?jumpDate=2024-12-01&i=itt_73e6c968-5080-466c-93f2-393a4813cac8

Final Thoughts

Fox Dining Hall has so much to offer, and with the right approach, it’s easy to maintain a balanced, healthy diet. With some planning, exploration, and guidance from Melissa Quirk, RD, you can make the most of your dining experience at UMass Lowell while fueling your body for success.

Whether you’re in need of a quick bite, a hearty meal, or something to accommodate your dietary needs, Fox Dining Commons has it covered. Happy eating!

Go River Hawks!

How to Stand Up For Yourself

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By: Fahad Alden, College of Fine Arts, Humanities, and Social Sciences Well-Being Leader

We learn a lot in school—how to do math, how to read, and how to write in cursive (which, sorry, Ms. Curro, I still can’t do). But one thing we don’t learn is how to stand up for ourselves.

Over the years, I’ve learned a lot beyond how to give the perfect handshake or how most meetings could’ve been emails. The biggest lesson I’ve learned as an adult? The importance of standing up for yourself.

I could tell you about all the lessons I had to learn the hard way, but here’s the most important one: the importance of standing up for yourself because no one else is going to. When we are young, we are often told not to be bystanders and to stand up for others. I’ve noticed, however, that as we get older, this message gets lost in translation, leaving it up to us to stand up for ourselves. 

The first step to learning how to stand up for yourself is to start by identifying your needs and what you won’t tolerate. Knowing your boundaries helps you stay firm in what you will and what you won’t accept from others. For example, I can handle some dark humor, but putting down my interests or throwing me under the bus for something that wasn’t my fault? That’s where I draw the line. I have the right to decide what I tolerate, and by knowing my boundaries, it becomes easier to enforce them. 

It is important to not let others decide your boundaries for you. I had someone in my life that bullied me for years on end, and when others told me to brush it off, it only made things worse, as that person felt entitled to continue their behavior. It also led me to engage in this negative behavior myself, which was not healthy for me. It is important to prevent yourself from reaching a point where you are adding gas to the fire. 

Before you confront the issue, take time for yourself to reflect and prepare what you will say. I’ve never been someone who can talk slowly or calmly when angry—it’s just not in my nature. I’m Iraqi, so I have that fire in me for sure; we’re passionate people… we speak with our hands, we hug, we kiss, and most importantly, we are passionate about injustice. 

Knowing this about me, I try to take a day for myself before I decide to work a situation out with someone. So, I take a moment, calm down, and then explain the situation to them in a reasonable tone. Whether the topic is crude jokes or money owed, expressing why something was hurtful is the most important part. Focusing on “I” statements reassures the person I am speaking to that I am not attacking them, but rather trying to open the dialogue. 

When preparing a message, remember to always be honest. Being real with yourself and others can lighten the load. For example, someone once snapped at me because they were having a bad day. They apologized, and I thanked them for that, but I didn’t say it was okay. It’s never okay to take your frustration out on someone else, and I did not want to enable this behavior by deeming it okay. Transparency is a value I hold close to me, so I try to practice it in my everyday life. 

Don’t say something is fine if it’s not and then explode later. Treat others the way you want to be treated. Easy.

If this article spoke to you, take some time to read through the rest of our blog posts – you might discover another story that speaks to you.

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