When I grow up I want to be...
Did you know that the transition from high school to university has been recognised as an important life change event where physical activity levels tend to decrease (Martins, 2019)?
Did you also know that studies have shown that very few young adults meet current dietary guidelines, often having diets high in saturated fats, sugar and sodium along with decreased vitamin, mineral and fibre intake, all of which are associated with later life obesity (Lambert, 2018)?
Scroll down to find tips on how to save money, adapt to a new environment, find out how you are and who you want to become.
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which includes different attributes and how you evaluate them. As an expat in a new environment, you are absorbing everything that is around you and new things that seemed unimaginable before are becoming a normality.
For example, when you arrived to The Netherlands, you were probably amazed by the amount of bikes and how people used them all the time, no matter the occasion or weather. By now you might have bought yourself a bike. This is sociological and cultural pressure you are experiencing. As most of the other students are travelling by bike, you probably felt that it is the best way to get around the city and adapt to the new environment.
So let’s think about the lifestyle you have now. Do you think you are an active young person? Do you think it is important to have a healthy diet? Are you still trying to figure it all out? Are you struggling to find a balance between school, diet, working out and recreation as a first year student? Do not worry, it is totally okay! We are here to help you out with creating your best habits to grow into the person you want to be.
As a first year student you might feel confused and unconfident about your life, your decisions and your surroundings. It is completely normal as you are young and your self-concept is constantly changing and evolving. Self-concept is a complex structure,
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For example, when you arrived to The Netherlands, you were probably amazed by the amount of bikes and how people used them all the time, no matter the occasion or weather. By now you might have bought yourself a bike. This is sociological and cultural pressure you are experiencing. As most of the other students are travelling by bike, you probably felt that it is the best way to get around the city and adapt to the new environment.
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Moreover, cycling fits people in The Netherlands as the dutch are very individualistic and time is important to them, bikes allow them to move around independently as fast as possible. So here you go - your first healthy habit - choose bike over public transport and you are already moving yourself daily, plus you are saving a lot of money and time.
“When I came here last year from Estonia, I really did not think I am going to ride a bike every day. In Estonia, I only rode a bike during summertime as an exercise and not for transportation as we have a lot of snow and ice during winter.
In the beginning I really needed to get used to going everywhere by bike. However, I adapted quite quickly and it turned out that I really like that. It is a good way to get a little bit of exercise, fresh air and also, fun way to spend time with friends and discover new places.” - Karolin, Estonia, Second year student in THUAS
Let's Get Active!
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If you already have your special therapy to combat and overrun emotional instabilities such as stress and anxiety that is great! If not, we have something for you: YOGA. Why exactly Yoga? Regardless of your sex, age or physical capabilities yoga is an inclusive activity, which connects your mind, body and soul.
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Benefits of Yoga according to American Osteopathic Association:
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increased flexibility
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increased muscle strength and tone
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improved respiration, energy and vitality
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maintaining a balanced metabolism
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weight reduction
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cardio and circulatory health
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improved athletic performance
protection from injury
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What do you need? Not much - yoga mat, flexible clothes and digital screen. How? The powerful internet provides us with different apps, videos and teachers from beginner to advanced level. Here is one example - click the link and tomorrow morning give it a try: https://www.youtube.com/watch?v=UEEsdXn8oG8
We promise you won’t regret it!
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Your Health and wellness should be a priority, ALWAYS AND FOREVER!
Breakfast Idea
Am I going to catch my train today? Breakfast?! Why? I do not have time for that! I would rather stay in bed for 20 more minutes..
Can you recall this feeling? Well.. you are not the only one! Sometimes we forget how important breakfast can be to have optimal focus and energy. Because who wants to sit in class feeling and looking like a zombie, right?
Because we know YOU also do not like to waste your time in the morning we have a nice recipe for you which you can switch up with different fruits and toppings. This breakfast contains healthy fats, lots of fibre and slow releasing carbohydrates. Make your overnight oats in the evening so you can eat your breakfast almost straight away in the morning. The recipe takes about 10 minutes to make.
Overnight oats with peanut butter
for 1 person:
· 40 grams of oatmeal
· 10 grams of chia seeds
· 150 ml unsweetened almond milk/ regular skinny cow milk
· Half a banana
· 25 grams of peanut butter
· 65 grams of blueberries
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Put the chia seeds, oatmeal and 100ml almond milk in a closable small container. Shake the mixture and let it sit for 10 minutes. Pour the rest of the almondmilk in the mixture and shake again. Cut the banana into slices. Add ½ a banana and peanut butter to the mixture and place it in the fridge. The next morning you can garnish your oatmeal with some blueberries and if you like it some extra banana. Enjoy!
In this section throughout the magazine we are inviting you to think critically about what you see and analyse how it influences your behaviour. In each chapter we present and analyse an advertisement to help you understand how you make your decisions. As a health oriented magazine, for the first advertisement we chose a Basic-Fit poster. Basic-fit is a gym found all over The Netherlands which provides cheap working out opportunity to everyone.
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The advertisement tries to show that no matter the age, gender, or body type, everybody is welcomed. This poster targets the ideal self as people usually want to get better, fitter and stronger. However, they are trying to promote body positivity with people of different ages and sizes posing confidently. This means that the commercial targets mostly physical characteristics.The advertisement is in bright colours to attract your attention and stand out. It also offers a free trial and a free backpack, which means that when wearing it people automatically understand that you belong to the group of people who work out. Therefore, the advertisement targets extended self - both individual and group self.
Next time you see an advertisement, think whether it is targeted to your actual self or ideal self. If ideal self, then really think if you need the product - companies are lying on our insecurities and want us to consume. Be aware of that and you can make better decisions!
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Critical Thinking Skills
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To finish off the first chapter, we really wanted to give you an useful tip to help you find yourself during your university years.
As a first year student you might feel lost and confused. Maybe you are still unsure who you are or what do you want to become. We know the feeling and that is why we think this tip might be really useful for you.
Start a goal setting journal. Why? Because it is completely free and helps you to figure out who you are and what you want, set goals and reach them. It is said that goal setting is fundamental to the long-term success of any student and that goals help to keep students motivated, even if they feel like giving up (Atieno, 2018).
We have included three sheets to help set up your own goal setting journal. You only need a notebook, a pen and time to sit down to analyse your dreams, hopes and goals. We hope that this really helps you to find yourself in this new environment and gets you closer to who you want to become in personal and professional life. Good Luck!
Need Help?
Source: Basic-Fit.com https://www.basic-fit.com/nl-nl?gclid=Cj0KCQiA-4nuBRCnARIsAHwyuPpGz_FLZPWKNN8dn-CTg1fK7qKzhhPH6eLP692yTj8MnOC2EJkICF4aAlatEALw_wcB
Source: Momenvy.co https://momenvy.co/goal-setting-worksheets/
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To understand the first year student's emotions and feelings better we interviewed current first year students. Emilia is a 19 year old international business student, who moved from Latvia and is living alone for the first time in her life.
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What was the biggest difference moving from Latvia to the Netherlands?
The biggest difference for me was the language. I do not speak Dutch and at first I was little bit afraid and insecure to speak english as it seemed that everybody else speaks such good english. I never studied or lived outside my country. It took me about 2 months to get use to it and start socialising more.
What helped you to adapt here?
Well, I tried to have a daily routine and a proper schedule, because it helped me to get out of my dorm room and be around people. Also, I joined Facebook group called Latvian students in The Netherlands - this really helped me to find friends who I share the same culture with and who helped me to adapt in this new culture.I think this really helped me to remain myself and to tie together my own culture with the dutch culture.
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And do you feel that you have adjusted here and comfortable here in The Hague?
Now yes. I took few months to find myself again in this new environment and at first I really felt like I do not belong here. However, when I started doing activities that I enjoy and found some friends to spend time with, I really got use to everything a lot easier. I felt that I was not alone anymore and there are a lot of nice people here.
Do you have any suggestions to our readers?
Give yourself time. Do not be afraid to make mistakes. The beginning is hard, you might spend a lot of time alone and make some mistakes, but you will find out a lot about yourself and the right people will come when you open up.
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Thank you Emilia for opening up to us. We wish you and all the first year students a successful first university year!
Interview Time
Atieno, L. (2018). The importance of setting goals for students. Retrieved on 23 September from https://www.newtimes.co.rw/lifestyle/importance-setting-goals-students
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Lambert, M., Chivers, P. & Farringdon, F. (2018). In their own words: A qualitative study exploring influences on the food choices of university students. Health Promotion Journal of Australia, 30, 66-75.
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Martins, J., Cabral, M., Elias, C., Nelas, R., Sarmento, H., Marques, A & Nicola, P. (2019). Physical activity recommendations for health: knowledge and perceptions among college students. Retos, 36, 290-296.
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Woolery, A., Myers, H., Sternlieb, B. & Zelzer, L. (2004). A Yoga Intervention for Young Adults with Elevated Symptoms of Depression. Alternative Therapies, 10, 60-63.