11.05.21 Wellness Newsletter By the Student Wellness Advising
Highligh Scenes From Wellness Week Events!
Pumpkin Carving Submissions!
The pumpkin carving winners are:
Best themed: Kathryn Jillson
Most creative: Mike Zarra and Bailey Urbach
Most scary: Mary Fernandez
Staff Picks: Amanda Fubert and Sarah Azmoun
Current Wellness Activities:
Dr. Stephen Murphy- Shigematsu of Stanford, speaking on Heartfulness Monday, November 8th at 12 noon.
https://tufts.zoom.us/meeting/register/tJwsceyqpjgjE90DbztiyUPehTEn–guzBnC
Learn more about how the Buddhist chaplaincy can support students in mindfulness & all their programming at https://chaplaincy.tufts.edu/buddhist/programs/
Four Weeks Fall Step Challenge
These are the last week of the step challenge and it’s not too late to get moving. Please record your steps below and you could be randomly selected as a winner. The challenge ends on Thursday 11/11. Please enter all steps by Friday at 10 AM to be selected!
It’s not too late to participate! So far, we’ve accumulated 13,208,149!
Winners for Week 2:
- Maria Brouard, MD/PhD
- Alexa Griffiths, DMD
- Rebecca Hu, MD
- Sarah Jones, MPH
- Annie Wong, PA/ MPH
- Bethany Rennich, GSBS
Winners for Week 3:
- Regina Gu, Freidman
- Diana Hockett, MD24
- Shannon Polley, PA/ MPH
- Senila Yasmin, MD25
- Jacob Mack, DMD
- Izzy Mueller, GSBS
Ongoing Wellness Activities:
The Mindfulness, Meditation and Wellness Group (MMWG) is open to all students. If you would like to reach out to the leadership or be added to the listserv for the group you may send an email to: emma.noyes@tufts.edu & alexia.soteropoulos@tufts.edu.
Upcoming sessions:
11/10 – 12p – Room TBD
11/18 – 12p ZOOM ONLY
Meeting ID: 940 3960 6817 Passcode: 001232
Dr. Christina Pastan’s Meditation
The dates for meditation are on Thursdays as follows:
November 11, 2021
November 18, 2021
December 2, 2021
December 9, 2021
Virtual Restorative Yoga on Wednesdays at 5:00pm. Dr. Pastan is looking forward to seeing you on the mat! The dates for Restorative Yoga with Dr. Pastan are as follows
November 10, 2021
November 17, 2021
December 1, 2021
December 8, 2021
Free workouts to try at home, anywhere and anytime:
8Fit Workouts:
MadFit is my go-to for at home workouts
20 Mins Full Body Workout No Equipment
This week’s community corner is featuring Alexis Gonzales, M25!
- How do you start your day?: After I wake up I like to do my stretch routine, get ready for the day, and have a moment of joy in the morning by drinking a nice cold coffee paired with a toasted bagel with cream cheese!
- How do you balance your academics and your personal life and how has that changes as you transition to studying remotely and taking classes online?: I try to balance my academics and personal life by setting realistic goals and boundaries between the time I spend on my academics and the time I allot for family, friends, and hobbies outside of school. I give myself a cutoff time for studying every day that allows me time continue to pursue my hobbies.
- What do you do for fun and how challenging has it been during the pandemic and this period of social/physical distancing?: I enjoy cooking, baking, dining at restaurants, and jogging in my free time. During the early stages of the pandemic, I began to learn new recipes and was able to refine them along the way.
- What is your favorite healthy snack?: My favorite healthy snack is either a hand of bananas or a smoked salmon and avocado sushi roll.
- How do you destress, and have you done anything differently during this pandemic?: Normally to destress I like to go on long jogs which allows me time to reflect and plan my days. It also provides me with endorphins that help me relax. During the pandemic, I was able to go on longer runs and it provided me with a much-needed change of scenery.
- What surprised you about the MD program and living in Boston?: I have been pleasantly surprised at how welcoming the medicine program has been and the amount of resources that are available to us to help us throughout the program. In moving to Boston, I have been surprised at the sheer number of historical sites readily available to us.
- Do you have a morning or evening routine? What keeps you grounded?: My morning and evening routine help keep me grounded by allowing me dedicated time to reflect on the day and also helps me wind down before bed.
- What advice would you give your future self?: If you ever have the ability to time travel, come visit me during medical school and take me to a steak dinner please!
Enjoy this recipe by Alexis Gonzales, featured student in the Community Corner! Alexis’ Carne Asada con Salsa Roja Recipe:
Red Salsa:
2-3 Medium sized tomatoes
4 cloves of garlic
5-15 Dried chili peppers (dependent on spice tolerance)
2-5 dried Guajillo peppers
1 tablespoon of salt
Directions
- Fill a saucepan with 2/3 of water and place tomatoes and peppers in the pan. (make sure to remove seeds from the peppers)
- Cover and bring to a boil and cook until tomatoes are tender.
- Place tomatoes, peppers, garlic, and salt in a blender and blend until pureed.
- Enjoy on the side or on top of your carne asada.
Carne Asada:
1 ½ lbs. of skirt steak
2 medium sized limes
2 Tablespoons of paprika
2 Tablespoons of cayenne pepper
1 Tablespoon of cumin
4 Tablespoons of garlic paste
1 Tablespoon of salt
1 Tablespoon of black pepper
Directions:
1. Let steak warm to room temperature for 30 minutes.
- In a small bowl measure and mix dry seasonings and garlic paste.
- In a separate bowl, squeeze and collect juice from the limes.
- Lay the steaks on a cutting board and allocate the seasoning mix appropriately to both sides of each steak.
- Place these steaks in a large bowl and add in lime juice. Let rest for 15-30 mins.
- To cook the steaks, apply the reverse sear technique.
- Set your oven to 225 degrees Fahrenheit, and place your steaks on a grill pan in the oven. Make sure to place a baking pan underneath the steaks to collect fat drippings and for convenient cleanup.
- Bake the steaks for 15 minutes, and use a meat thermometer to check their internal temperature. Once steaks reach an internal temperature of 90 degrees Fahrenheit, remove them from the oven.
- While your steaks are in the oven heat a cast iron skillet or regular skillet and use a cooking oil with a high-smoke point (Corn oil, Avocado oil, etc.). Heat to high heat once the steaks are out of the oven.
- Sear each side of the steak for 1-2 minutes and once the internal temperature of the steak reaches 125 degrees Fahrenheit, remove the steak and let it rest on a clean plate for 10 minutes.
- After the 10 minute rest period, cut the steaks into strips. Make sure to cut against the grain to reduce chewiness.
Vegan Coconut Chickpea Curry
This quick and easy one pot meal makes a delicious, simple, and comforting meal. Perfect for the colder weather!
Student Wellness Advising continues to be a friendly and accessible hub of support for all students on the Health Science Campus. The Wellness Advisor, Snaggs, works with all students to offer practical approaches to manage everyday stressors and challenges. Some of the services she provides include:
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- Confidential and private wellness advising
- Triage and referral to psychiatrists and clinicians/therapists as needed
- Works with students to find Primary Care Physician (PCP) in Greater Boston area
Snaggs is available to talk with you by Zoom or telephone. To schedule an appointment, use the following link
schedule a Zoom Meeting with Snaggs here, or send an email Sharon.Snaggs@tufts.edu
Student Wellness Advisory Committee:
The Student Wellness Advisory Committee (SWAC) acts as a liaison to the Student Wellness Advisor. SWAC is comprised of a diverse group of student volunteers from all programs on the Boston Health Science Campus.
Student Wellness Advisory Committee Members
TalkOne2One
Tufts recognizes the importance of easy access to confidential mental health counseling. Counselors are also available by phone for urgent issues. Please call 1-800-756-3124 there’s somebody to talk to 24/7/365 days a year. To schedule an appointment only, email tuftscounseling@allonehealth.com