Tag Archives: Tips and Tricks

The Ultimate Healthy Eating Guide for #TuftsGrads

Written by Ece Gulsan, Chemical Engineering Ph.D. student

After I finished high school, my parents sent me to Canada for an international cultural exchange program where I got to spend the whole summer in a small town called Guelph (near Toronto). I stayed with a host family, and became very close friends with their daughter Meagan. The next summer, she visited me in Istanbul, and we took her to our summer house which is located in Tenedos, one of the Greek-Turkish islands on the west coast of Turkey. My mom prepared a typical famous Turkish breakfastwith all the fresh produce she picked up from our garden, while my dad was spearfishing to catch some bluefish for dinner. When Meagan saw the table, she couldn’t hide her astonishment by how much we eat at breakfast. Then she grabbed a bite of a plump tomato, and amazedly murmured: “I didn’t know that real tomatoes actually taste like this!”.

Growing up in Turkey, I was very spoiled in terms of my food. Seasonal fruits and vegetables, fresh herbs, organic legumes, and assorted table wines were essentials of our pantry. Wild-caught fish was served at least three days a week with a drizzle of the highest quality extra-virgin olive oil. My family grew some of our own food, but we also had access to good quality fresh food at local markets.

Dealing with the differences in food culture was one of the biggest challenges I faced when moving to the U.S. for graduate school; not only the kind of food consumed, but also the way it is packaged and sold at supermarkets.

Graduate student life is very busy and demanding, and unhealthy habits can make our lives more difficult and stressful. Nourishing our bodies is as important as having a good night sleep and regular exercise. Understanding nutrition and healthy eating is more common these days, but for some people it can still be difficult to know where to start making changes to improve their health and feel better about what they eat.

Here is some basic information that will help you begin your journey towards a more balanced plate: avoid too much sugar and salt, read the list of ingredients on food packages, and try to learn more about the meanings behind terms like “gluten-free”—they don’t always mean “healthier.”

First of all, EAT YOUR VEGGIES! Here is an example of my weekly vegetable shopping from the farmer’s market.

 In addition to all the minerals, vitamins, and phytochemicals necessary for your body to fully function, vegetables are also packed with fiber, which affect your overall health starting from your gut microbiome to all the way up to your cognitive abilities.

A great way to introduce more vegetables into your diet is to go seasonal—do some research online about what produce is in season for your location, or visit a local farmer’s market and see what’s available. Choosing fresh, local vegetables is also preferable to pre-cut, imported vegetables from the supermarket because pre-cut vegetables are more prone to bacteria and can lose their nutritional value when cut. Many packages also contain preservatives to keep them fresh; chlorine and ozone are sprayed on the vegetables to delay spoilage. Try to buy whole fruits and vegetables, and wash and cut them right before you will eat them; the difference in taste is impossible to ignore.

Another good way to get more healthy foods into your diet is to eat more high-quality proteins. Lean protein sources such as chicken breast have always been a “go-to” meal for me. However, considering how common the use of antibiotics in chicken farming is in the US, it could be a better idea to switch to turkey, which is a safer option in terms of additives. Turkey is also a great source of the amino acid called tryptophan, which is known to aid in quality sleep. Can you say no to a better night sleep as a graduate student? I thought so. If you don’t eat meat, you can add lentils and tofu to your diet for more protein.

When it comes to sleep quality, another thing you should be mindful about is the time at which you sip your coffee and how much you consume in a day. Coffee is the elixir of life for us graduate students, but it can take up to eight hours to be metabolized. So, if you go to sleep at 11:00 pm and want to wake up the day feeling well-rested, try to avoid drinking coffee after 3:00 pm, and aim to not exceed 400 mg of caffeine per day. It is also noteworthy that consuming coffee right after your meals significantly decreases the absorption of some minerals and vitamins in your food, such as iron.

Lastly, I would like to talk about meal-preps. I looooove meal-prepping! As a chemical engineer, I have this an obsession with knowing what exactly is in each of my meals. With a little preparation, you can bring your own food to campus and know that you have made something delicious and healthy (not to mention cost-efficient)!

Health doesn’t just start and end with food. The containers you use to carry your food to campus can also be unhealthy. Many common plastic containers are a main source of “obesogens” called “endocrine disruptors,” and they tend to release into your food when they are in contact with fatty acids. Glass containers are a much safer option to avoid those chemicals. If you would like to learn more about how those chemicals affect our bodies and how serious they are, I recommend the Swedish documentary Submission (2010) by Stefan Jarl.

With a few simple changes, it is possible to eat healthier! Keep things balanced and stick to real food. You can also visit Tufts Sustainability and learn more about healthy eating on campus. With these tips, I hope you can take your healthy eating goals and upgrade them to a new level.

Tips and Tricks for Your Grad School Application

Written by Ruaidhri Crofton, History & Museum Studies M.A. 2020

Anyone who as ever worked on an application, whether for a job, school, or scholarship, knows the mixed feelings that come along with it. On the one hand, you are excited to put your best foot forward and show the people who are reviewing your application the awesome person you are. On the other hand, there is the nervousness that comes with putting yourself in what may seem like a vulnerable position. Will they like me? Am I what they are looking for? How will I ever manage to get everything I need to do done for this application? For those who are considering applying to a graduate program at Tufts, or anywhere else for that matter, here are a few tips and tricks I found useful when completing my applications.

1. Map out the application requirements

Unlike applying for undergraduate programs where useful tools like the Common Application serve to guide you through a seemingly endless number of questions, requirements, and deadlines, applications for graduate programs mostly stand on their own. As a result, you will likely find yourself having to make separate application accounts for each of the schools to which you are applying and contending with a variety of different requirements that can quickly become difficult to keep track of. To stay on top of applications and deadlines, I found it helpful to make a list of each program I was applying to, the application deadline, and the various steps I needed to complete before I could submit it (completing writing samples, letters of recommendation, transcripts, etc.). As I completed steps in the process, it felt rewarding to be able to cross items off before moving on to the next one. Other systems might work better for different people. However, as long as you have some sort of system to organize what you need to do on time, that’s what’s important!

2. Identify recommenders early

Requesting letters of recommendation from professors or supervisors you have worked with is perhaps one of the most stressful parts of the application process because it is the one you have the least amount of control over completing. However, you can make things a lot easier on yourself and the person writing a recommendation for you by identifying recommenders who can best speak to your skills and requesting their assistance as soon as possible. Typically, a month or so should be the minimum amount of notice you give when requesting a letter of recommendation. In addition to simply being considerate of your recommender’s time, it also ensures that you have time to find another person to ask should a prospective recommender reject your request for whatever reason. Being clear in providing your recommenders with deadlines for each of your applications and any additional information that might help them write their letter (such as your resume or CV) can also make the process easier for you both.

3. Get thinking about the path you want to take

If you are considering applying to a graduate program, you are probably already pretty passionate about the field you want to spend your time studying in depth. However, you will likely find it useful to start thinking about what your specific area of focus within that field might be. Of course, there is no expectation that you will concretely decide exactly what you will be studying and how you will be studying it before you have even been accepted into a program. However, many programs request that you provide a bit of information about a potential area of focus in your application. Some may also ask you to identify a professor or two in the department who you think would best serve as an advisor to you based on similar research interests. Having at least begun to think about your focus can also help you to narrow down specific programs that might be best for you to spend your time applying to and will only serve to benefit you once you are accepted to a program and begin your studies.

4. Be yourself and don’t stress!

This is something I always make sure to emphasize. Many people seem to think that admissions committees are only looking for very specific things when making an admissions decision and that they need to somehow embellish their application in order to appeal to exactly what the committee is looking for. Of course, sell yourself as the awesome applicant you are, but at the same make sure to be yourself! Though the people reading applications are certainly looking for good students who will positively contribute to their community, this is all relative to the individual applicant and program. There isn’t a specific personal statement topic or GRE score that will automatically guarantee that you will be admitted, so why add extra stress to what is already a stressful process? That being said, make sure to put your best foot forward! Double and triple check your personal statement and maybe ask a friend to read it over too. Set aside some time to study and take some practice GRE tests. But remember, each item is just one part of your overall application.

5. Questions? Don’t Be Afraid to Ask!

There are so many aspects of applying to grad school that simply cannot be covered in a few quick “tips and tricks”, especially in regard to the specifics of each graduate program’s individual requirements. As a result, if you ever find yourself confused about application requirements or have other questions about applying to programs at Tufts, you should not hesitate to reach out to one of the wonderful staff members in the Office of Graduate Admissions via email at gradadmissions@tufts.edu or telephone at (617) 627-3395. You can also reach out to the department you are applying to directly using the contact information on their website.