NOVEMBER 2021 | PHYSICAL HEALTH
Hello, Nature! | Where should you venture this November? | Visiting the Habitat Pub | How to listen to your body | A look at how fitness for women has evolved | The 5 C's of vaccine hesitancy | and much more!
Do you have 30 minutes?
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It isn't easy to stay healthy in your dorm room or in a shared living space. While the campus gym is a great tool to help you improve physical fitness, the gym can also be an unappealing option for many people who prefer a private workout space. Both gym memberships and workout equipment are expensive, so to make your life easier here are some easy exercises that you can combine together to create an easy 30-minute workout...
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Let's Get Physical (Again)!
We've made progress, though. Things are regaining a sense of normalcy and our BCIT campus is coming back to life. Gyms have reopened, too. That's not to suggest that you should jump straight back into a workout routine, especially if you're occupied with other responsibilities. Looking after our physical health is important, but the key is to find a new balance that suits our changing lifestyles. This month's issue focuses on physical health, but health is holistic. You might think physical health is just keeping in shape and eating healthy, but like mental health, physical health encompasses a variety of things and is influenced by many factors. Physical health and mental health are also closely linked; what affects us
mentally can affect us physically, and vice versa. It's important to keep them both healthy to ensure we always feel our best. You might wonder, what does it mean to be physically healthy, and what does it look like, anyway? We might be able to picture a healthy regimen, but in truth, everyone has different bodies, conditions, and lifestyles. Everyone maintains their physical health in a unique way. We should all know this, but it's still important to reiterate. Not everything about physical health needs to be centred on how active your daily routine is, how many calories you burn, how healthy you eat, or how "fit" you look. Being physically healthy isn’t limited to a certain size or shape, so we shouldn't strive to reach the same goals. What matters is that you feel good in your own skin, and you find a balance that suits you. As you read through Link this month, we hope what our community has offered from their experiences, opinions, and ideas can help you be healthier and happier. —Christy Chan, Associate Editor
LINK | NOVEMBER 2021
If you're like me, the last year and a half was mostly spent curled up in bed watching Netflix. Daily workouts and anything related to keeping physically active were pushed to the back of my mind; gyms were closed, after all. Plus, doing YouTube workouts could've disturbed your neighbour downstairs (180 jump squats, anyone?) and no one wants added-on animosity in the middle of a pandemic.
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in this issue ISSN 0715-5247 (Print) ISSN 2562-3257 (Online)
We feature exceptional people in our community, big ideas in a changing world, and evolving social dialogue. We welcome writers, photographers and artists of all backgrounds and abilities. Our purpose is to provide a collaborative platform for student expression, and to connect you with one another’s stories and experiences. Printed editions are distributed to all five BCIT campuses & additional content is published online at linkbcit.ca
Have an idea? Contact us! editor@linkbcit.ca | linkbcit.ca
STAFF
Jonah van Driesum, Senior Editor Christy Chan, Associate Editor Stephanie Bohn, Associate Editor Cali McTavish, Associate Editor Shaleeta Harrison, Publications Manager
CONTRIBUTORS
Zach Blaney, Katarina Petrovic, Yasmin Gardy, Merce Munoz, Josh Mendoza, Harleen Kaur Saini, Angelina Ravelli
Link Magazine would like to respectfully acknowledge that it is printed and distributed on the traditional & unceded territory of the Coast Salish peoples. 3700 Willingdon Ave. SE2 Building, 3rd Floor | Burnaby, BC V5G 3H2 | 604. 451. 7191
06 GOOGLE THIS 08 REVIEWS 09 HABITAT REVIEW 10 GOOD SLEEP 14 BCITSA'S CIGARETTE RECYCLING PROGRAM
16 GET OUT THERE! 18 VENTURE THROUGH NOVEMBER 20 7 SIGNS YOUR BODY IS TRYING TO TELL YOU SOMETHING 22 HABITAT PUB REVIEW
24 THE 5 C's OF VACCINE HESITANCY 28 WOMEN IN FITNESS 30 TAKE YOUR SPACE 32 HELLO, NATURE!
Translink is Vaccine-Positive Translink has made vaccinations mandatory for all employees.
Venom
In October, Venom: Let There Be Carnage had the highest ever debut for a movie, raking in a whopping $354 million as of October 28, 2021.
Beer Prices Increase
Beer is getting more expensive across Canada. The culprits? Both wildfires and dire weather, which have killed large portions of crops.
Google This! When you think about your physical presence, you often think of yourself in a specific place or setting. The funny thing about being human is that we all share the same long-term setting; Earth. While the smaller events in our lives are individual to us, the big events in our world are ones we all share. For most of you reading this magazine, BCIT will be our shared setting. In that spirit, Link likes to make sure that a variety of voices are heard. To help us do that we hope you GOOGLE THIS!
The First Truth and Reconciliation Day
Canada’s first ever Truth and Reconciliation Day happened on September 30th. It was marked by ceremonies all across the country to honour those who have been harmed by Canada’s colonial legacy. Unfortunately, the Prime Minister also decided to take his holiday on this important national occasion.
KIMYE???
Rumors of reunion for power couple Kim Kardashian and Kanye West (legally now Ye) sparked earlier this month after the two met for dinner. Both sported head-turning outfits to dine at Nobu, a high-profile Japanese restaurant, and discuss “rebuilding the foundation of their relationship.” It might be too rational (and boring) to normalize meeting your ex occasionally after four children and seven years of marriage… So, let’s divide and conquer! You stay updated on their relationship status and I’ll try to figure out what they ate at dinner!
Taleeb Norrmohamed
After a tight race in the riding of Vancouver Granville, Liberal Taleeb Normohamed was elected as the new MP. He becomes the first Muslim MP from British Columbia.
Vaccine Passport
Trudeau recently announced a standardized COVID-19 proof of vaccination for Canadians travelling both domestically and internationally. The document will include your full name, date of birth, vaccination history, and a QR code containing both your vaccination history as well as any additional information about the vaccines you received. You will need to show this document to travel in and out of Canada starting November 30.
Canada-US Border Reopening The USA is set to fully reopen their land borders to Canadians by November 8, 2021. Unlike those commuting by air, vehicle travelers will not be required to provide a negative COVID-19 test. However, they still require proof of vaccination. Time for a trip to Trader Joe’s?
watch
Venom: Let There Be Carnage
If you are looking for a low key date outing and an easy Friday night, you should go and check out Venom: Let There Be Carnage. Like all recent Marvel related movies, Venom has great CGI and action. The plot might be a little confusing for those who have yet to see the first movie, so go check that out first. The movie follows the continued adventures of Eddie Brock (Tom Hardy) and the alien symbiote Venom as they figure out living together and battling the titular Carnage. The movie jumps genres, mixing action and horror with some great body comedy. Frankly, its more of a buddy comedy movie with an Alien serial killer in the background then it is a superhero movie. The movie is a fun thrill ride that ultimately falls flat, as its short run time focuses more on setting up two sequel movies then delivering a fleshed-out story. Despite that shortcoming, I definitely had some great laughs and saw some very cool CGI. Ultimately, the best way to describe this movie is fun, but rushed. Weird, considering we waited four years for this sequel. —Jonah van Driesum
play
Ghost of Tsushima
I am rarely willing to drop $80 on a game, but I just did it to buy Ghost of Tsushima: Directors Cut on the PS4. In this game, you experience the Mongol Invasion of Japan through the eyes of a lone samurai. You have a large and beautifully detailed island of Japan to explore at your leisure, uncovering a conspiracy surrounding the invasion and balancing the ethics of fighting a guerilla war. The combat system is the deepest sword fighting system I have used, but it is expertly balanced by simple combos and easy to use buttons. Everything about Ghost of Tsushima focuses on this simplicity. Unlike many games, there is not a large-scale HUD to help you navigate. You can pull up a map that shows you your objective, but once in the game, you have to go on visual cues. To find your objective you follow the direction of the wind. To find secret items you spot foxes and birds and follow them. Despite a dramatic background, the story is deeply personal and the use of colour gives the feudal Japanese setting not just a historical sense but also a mystical vibe that makes your characters' otherworldly skill feel all the more real.
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All of these elements make you feel like a badass and keep you fully immersed in this world. The last time I had a new favorite video game was in 2015. This may be the new winner.
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—Jonah van Driesum
Stoke: used to describe something that is really cool or amazing, taken from the term “stoked” which means “looking forward to.” If you don’t ski, you, friend, have found yourself in the wrong place; this here little review is about to drip and drool with adoration for this pasttime! Even if you’ve never tried it, watching this movie might just make you want to start (though we'd be kidding ourselves if we thought we could come close to the skill level of these ski masters).
watch Stoke the Fire
The film takes us across North America from Jackson Hole, Wyoming, through Montana and the north Cascades, up through the Selkirks and on to Alaska. Here the skiers find some of the worlds steepest and most dangerous peaks. In an epic moment, home-town-heroes Christina Lustenberger and Ian McIntosh pulled off the first ascent of Mt Nelson in BC’s Selkirks range. The terrain is so steep, the skiers use rock climbing gear several times to repel down the rocky face. One of the most dynamic characters is 14-year-old Kai Jones. At his home resort, Jackson Hole, he does a back flip off a 20-foot cliff to screams of approval from fans going by on the chairlift. At the bottom, the camera catches a glimpse of Jones’ bloodied face, having smashed his nose in to his knee on the landing. Still, you can hear him proudly saying, “best day of my life.” My only minor criticism of the film is that it breezes over an important incident that happened in the ski community last year. Christina Lustenberger, Ian McIntosh, and Nick McNutt were touring deep in the backcountry when McNutt got caught in an avalanche. Even though he had been wearing a beacon, which is a life saving device in the backcountry, it somehow clicked off when he needed it most. Peips, the beacon manufacturer, had been receiving complaints for years, but the company had denied the issue. When public outcry followed this pro athlete nearly dying, the company finally issued a recall. While it is wonderful and important for movies like this to exist to continually push the boundaries of what is possible, it is equally important to acknowledge the extreme risks that come with this awe-inspiring sport.
LINK | NOVEMBER 2021
—Cali McTavish
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good sleep Katarina Petrovic
W
linkbcit.ca
ith midterms approaching, it's important that you're getting enough sleep. When a proper sleeping pattern is maintained, there are many positive outcomes, such as an increase in productivity, an an improvement in learning, and an improvement in memory. When sleep isn't maintained, focus and attention can drift, causing it to be harder to receive information.1 Shortterm health consequences of lack of sleep are an increase in stress, reduced quality of life, performance deficits, and even headaches and abdominal pain.2 Long-term health consequences due to lack of sleep can include high blood pressure (hypertension), weight-related issues, and metabolic syndrome.2 As outlined by the Mayo Clinic, here are six steps that you can follow to get better sleep and to help maintain a good sleeping pattern.3
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1. Keep the Same Sleep Schedule Try to wake up and go to bed at the same time throughout the week, including weekends. By sticking to a schedule, your body can follow a consistent sleepwake cycle. If you have a hard time falling asleep, think about cutting off screen time on your phone, TV, or tablet 30 minutes prior to bedtime, and read a book or magazine, or listen to some calming music instead. Also, as much as you want to press snooze when your alarm rings, you shouldn't. An article posted by AMERISLEEP stated, “Wake up and get yourself out of bed, and the REM cycle ends. Hit the snooze button and go
back to sleep, though, and you throw yourself right back into the REM cycle. When your alarm goes off a second time, it wakes you up in the middle of REM instead of at the end of REM. As a result, you end up feeling foggy and disoriented.”4 Lastly, with Daylight Saving Time coming to an end on Sunday, November 7, moving the clocks back one hour can affect your sleep schedule for up to a week.
2. Foods & Liquids Be careful about what you consume before bed. Avoid going to bed hungry as well as eating heavy meals a few hours before bedtime.
before you plan to sleep. One study published in Sleep Medicine found that sleeping with the light on causes shallow sleep with frequent interruptions, which can last 3 -15 seconds. The results also noted that it was easier for individuals to sleep in a room that was dark than in room that had light.7
notypes are evening-types (E-types), morning-types (M-types), and neither-types (N-types). E-types generally wake up and go to bed late, have lower sleep quality, and perform best during the second half of the day, whereas M-types sleep and wake up early, and perform best in the morning.9
Why is darkness important? Our bodies produce a hormone called melatonin, also known as the “sleep hormone,” which signals the body to prepare for sleep by relaxing the muscles and increasing drowsiness. Once light starts to shine, the level of melatonin decreases. Constant light can delay the onset of sleep.
To determine your sleep chronotype you can search up the following questionnaires (though there are many others available): • Automated Morningness-Eveningness Questionnaire (Auto-MEQ) • Circadian Type Questionnaire (CTQ)
A study published in the Journal of Clinical Sleep Medicine concluded that “400 mg of caffeine taken 0, 3, or even 6 hours prior to bedtime significantly disrupts sleep. Even at 6 hours, caffeine reduced sleep by more than 1 hour.”5 Avoid drinking caffeinated beverages and look at other alternatives such as chamomile tea, which has mild properties as a sleep-inducer6 and contains no caffeine.
3. Create a Calm, Dark Space Your sleeping space should be dark and quiet. As mentioned previously, try to avoid looking at your phone or any light-emitting device for 30 minutes
A daytime nap may have some benefits, such as long-term memory improvement, enhanced cognitive function, and increased creativity, but there are also a few downsides, such as grogginess. Try to limit your naps to 30 minutes or less to prevent grogginess after you wake up, and try not to nap after 3 pm, as you might have trouble falling asleep at night, which will interfere with your bedtime schedule.
5. Chronotypes While staying active can help you sleep, research suggests that the time spent doing physical activity can hinder your sleep schedule.8 This varies based on a persons chronotype (a chronotype is a person’s natural tendency to be awake [more active] or to be asleep [less active] at certain times of the day). The three categories of chro-
If you have a massive list of things to do tomorrow, write it down instead of having it play at the back of your mind while you try to sleep. If you're stressed, try some deep breathing exercises to help reduce it. Many pointers mentioned above (reducing caffeine intake before bed, establishing a bedtime routine, and not using your phone for 30 minutes before bed) can also help with stress management. While there are many ways to establish and maintain a good sleeping pattern, what works for one person may not work for another. It is important to test what techniques work best for you to ensure you get enough sleep!
see resources on the next page!
LINK | NOVEMBER 2021
4. Be Cautious with Naps
6. Stress Management
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Resources “Sleep, Learning, and Memory.” Sleep, Learning, and Memory | Healthy Sleep, 18 Dec. 2017, healthysleep.med.harvard.edu/healthy/matters/ benefits-of-sleep/learning-memory.
1
"Short- and long-term health consequences of sleep disruption." N.p, n.d. Web. 24 Oct. 2021 <pubmed.ncbi.nlm.nih.gov/28579842>.
2
“6 Steps to Better Sleep.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 17 Apr. 2020, mayoclinic.org/healthy-lifestyle/ adult-health/in-depth/sleep/art-20048379.
3
“The Negative Impact of Hitting the Snooze Button.” Amerisleep, 28 Apr. 2021, amerisleep.com/ blog/negative-impact-snooze-button/.
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Drake, Christopher, et al. “Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed.” Journal of Clinical Sleep Medicine, vol. 09, no. 11, 2013, pp. 1195–1200., doi:10.5664/ jcsm.3170.
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linkbcit.ca
6 Srivastava, Janmejai K, et al. “Chamomile: A Herbal Medicine of the Past with Bright Future.” Molecular Medicine Reports, U.S. National Library of Medicine,
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1 Nov. 2010, ncbi.nlm.nih.gov/pmc/articles/ PMC2995283/. 7 SB, Cho JR, Joo, EY, Koo, DL, Hong. “Let There Be No Light: The Effect of Bedside Light on Sleep Quality and Background Electroencephalographic Rhythms.” Sleep Medicine, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/24210607/. Yamanaka, Yujiro, et al. “Morning and Evening Physical Exercise DIFFERENTIALLY Regulate the Autonomic Nervous System during Nocturnal Sleep in Humans.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 1 Nov. 2015, journals.physiology.org/ doi/full/10.1152/ajpregu.00127.2015?rfr_dat=cr_pub%2B%2B0pubmed&url_ver=Z39.88-2003&rfr_ id=ori%3Arid%3Acrossref.org.
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Jacopo A. Vitale, et al. (2016): Sleep quality and high intensity interval training at two different times of day: A crossover study on the influence of the chronotype in male collegiate soccer players, Chronobiology International, DOI: 10.1080/07420528.2016.1256301
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BCITSA'S
CIGARETTE RECYCLING PROGRAM
Yasmin Gardy VP Equity and Sustainability Over the past two years I’ve been working on a co-initiative with the Facilities and Campus Development (FCD) Department at BCIT. The cigarette butts recycling program initiative is a great example of collaboration and perseverance between BCITSA’s Executive-Student leaders and BCIT’s faculty to bring forward sustainability initiatives. Together with the manager of Transportation and Grounds department-FCD, Adam Dickinson, we’ve designed a program to increase awareness of large product waste. The program highlights environmental-pollution reduction and the repurposing of cigarette waste.
linkbcit.ca
You’ll be able to find the recycling program receptacles distributed across the Burnaby campus. The black standing poles are containers designed to hold cigarette waste which is later collected by the FCD and shipped to a recycling facility in Ontario for processing. The cigarette butts are separated into paper, filter, and residual tobacco. The un-compostable ingredient part of the filter is a synthetic fiber called cellulose acetate. The cellulose acetate is formed into pellets, combined with other plastic compounds, and molded into reusable trays.
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This initiative is focused on reducing litter on campus and repurposing waste, but it’s not the only benefit of the program. Terra-cycle, the recycling facility in Ontario, provides its members with donation money to a local non-profit. For every 3lbs recycled using the Cigarette Butts Recycling Program, our operation receives one donation dollar back. The recipient of the donations will be a Canadian non-profit determined by BCITSA’s Equity and Sustainability Committee.
Resources:
According to a study done between 1998 – 2018, cigarette butts are the most abundant form of plastic. Six trillion cigarettes are consumed annually and 4.5 trillion (75%) of those cigarettes become litter. With new technologies, we can now repurpose the synthetic cellulose plastic waste and reduce our environmental impact.
Araújo, Maria Christina B., and Monica F. Costa. “A Critical Review of the Issue of Cigarette Butt Pollution in Coastal Environments.” Environmental Research. Academic Press, February 4, 2019. sciencedirect.com/science/article/abs/ pii/S0013935119300787.
How can you help in recycling cigarette butts?
“Unsmoke Cigarette Waste Recycling Program.” TerraCycle. Accessed November 2, 2021. terracycle.com/en-CA/brigades/cigarette-waste-en-ca
If you are a smoker, please dispose of butts at the nearest cigarette receptacle pole. If you don’t smoke, please share your knowledge of our new recycling program to your peers. You are also invited to recommend a Canadian non-profit organization that will receive the future donations by emailing us at VPequity@bcitsa.ca
LINK | OCTOBER 2021
Why do we need your help in recycling cigarette butts?
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L GET OUT THERE! Merce Munoz
ast summer, I played beach volleyball for the first time—nerd that I was in high school. Of course, I went too hard and hurt my lower back within the first hour of play. With my poker face in place, I struggled to finish the game, then endured an excruciating sleepless night. The next day, I went to my physiotherapist and was recounting my heroic volleyball moves when she broke in to ask me what I do. “Architecture,” I replied. Without batting an eyelash, she responded, “so, you sit all day. Your back pain is not from a single overexerted volleyball game but years of sitting all day…” (all day) (all day) (all day) it echoed. Next thing I knew, I was on Indeed looking for a change in career.
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Just kidding. The reality is there are so many facets of an architecture career. Contrary to the common (and rather offensive) stereotype of just sitting and drawing all day. Behind the glamorous image of a designer, lies a very demanding mental and physical reality on top of extreme intelligence (ahem).
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“Not only is architecture more physically demanding then people realize, good architecture is about creating functional space that improves other people’s lives as well.”
My fellow BCIT student, Catherine, recently experienced first-hand the physical demands of a field review during a site tour of the recently completed UBC Arts Student Centre. The tour was organized by the volunteer group Women in Architecture Vancouver (WIA Van). I have personally had a great experience with the organization and I encourage all female-identifying BCIT architecture students to check it out. But I digress. The UBC Arts Student Centre is a massive 11,700 sq ft. That’s an easy 500 calories burned by simply walking 7,000 steps an hour, plus climbing up and down three flights of stairs.
Not only is architecture more physically demanding then people realize, good architecture is about creating functional space that improves other people’s lives as well. In Catherine’s own words, “I want to be an architect because I believe through design, we have the power to improve our way of living and human interactions. I see architecture as the world we create, and I feel very passionate about contributing to that future world. So, go! Get out there! Walk around your neighbourhood, observe and start thinking about what can be done to improve your community. After all, it’s a great way to stay in shape.” Catherine’s experience reminded me architecture is not just sitting all day. So there is no need to change careers for me. So long as I ensure a good mix of the right food, sleep, and exercise, a career in architecture can still mean a balanced life. But maybe I’ll take it a little easier on the beach volleyball court.
LINK | NOVEMBER 2021
It takes, on average, 5,942 steps an hour to conduct a field review (the construction industry’s fancy term for “You, go to the construction site! Get out there!”) The job entails scanning through the building skeleton, picturing the outcome, managing the safety risks, giving instructions, and if lucky—complimenting the work. Also, climbing flights and flights of stairs in the absence of a working elevator.
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Venture through
November
The fall weather and colourful trees can make November feel like a temperamental yet beautiful month, but it can be a stressful season for students. Exams are coming up, deadlines are due, and team projects need to be presented. But do not fret! The city has a lot of exciting, outdoor activities that you and your teammates can partake to de-stress from all things academic and get physically active.
Climbing the Crag We are blessed to live in beautiful British Columbia, filled with picturesque landscapes and majestic views of the mountains. There is an abundance of outdoor happenings that revolves around our rich terrain! Squamish is just north of Vancouver along the Sea to Sky highway. It’s a short yet scenic drive from Vancouver, and there is an assortment of activities that take place each season. Rock climbing is one of the most popular activities Squamish
Josh Mendoza
is known for, as most crags are just a ten-minute drive from the town’s downtown core. There are several rock climbing tours and courses. For some group bonding, bring your team with you before your school presentation! There are several locations in Squamish such as Shannon Falls, Murrin Provincial Park and the Stawamus Chief.
Hunting for Hidden Treasures Though not as common as other physical activities, geocaching is a great way to get your body moving while exploring the city at the same time! Geocaching is an outdoor activity where participants go on a treasure hunt for hide and seek containers using their mobile GPS. You download the Geocaching app, put in your location, and the app will show you endless possibilities for hidden geocaches around the city. At the Richmond Nature Park, they host the Richmond Geo Tour where you can participate in finding 50 hidden geocaches! It’s a satisfying way to walk around the park finding mystery treasures while enjoying nature.
Foraging in the Wild
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Fall is the best season to pick mushrooms in British Columbia. Not only can you increase your steps, but you can come home and cook a fresh mushroom risotto using what you harvested! Vancouver Island is one of the best locations in BC for mushroom foraging. Oysters, porcinis, winter chanterelles... these are just some of the options that you can hunt for! Keep in mind that not
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Running with Wildlife Trail running is a thrilling way to appreciate BC's landscapes, all while getting calories burned! Just imagine being surrounded by luscious greenery, the cool breeze rushing through your hair as you sprint along rough, stony trails—it is quite rejuvenating. A beginner trail run is the lovely Rice Lake in North Vancouver. For an average hike, head up to Anmore where you can run around the beautiful Buntzen Lake, accessible yearround. If you are looking for more of a challenge, drive down the highway and explore various trails in Golden Ears Provincial Park, which has scenic views of both the mountains and the clear waters of Aloutte Lake.
Ice Skating Under the Stars With winter fast approaching, ice skating can be a fun activity to do with your classmates! It’s a a great team bonding exercise because when you slip and fall, your team will be there to help get
you back up. At Starlight Skating Rink at Harrison Hot Springs they feature an outdoor rink with stellar views. They offer skate rentals for a fee, but the facility is provided free of charge. While you are at it, Harrison Hot Springs also has some intermediate hikes such as Bear Mountain and Slollicum Peak. With group projects on their way this month, take some time to go out and enjoy the scenic West Coast backyard with your team. The team that gets fit together, wins together!
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For a snack that's perfect to bring on these trips, visit our website at linkbcit.ca to see Josh's recipe for Nuts and Bolts!
Take some time to go out and enjoy the scenic West Coast backyard with your team!
LINK | NOVEMBER 2021
all mushrooms are edible, and some can be highly poisonous, so make sure to do your research. You will need a mushroom guidebook, a knife, a cleaning brush, and a basket to carry your treasures in. There are apps available, which, by taking a picture of the mushroom, will tell you what kind it is, and most importantly, if it’s edible. This can also be a great group activity that you can do with your team, not only to get away from the city but to refresh yourselves with nature and a basket full of fresh, tasty mushrooms!
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Signs Your Body is Trying to Tell You Something Harleen Kaur Saini
The human body is very intelligent; it has its own way of telling us things. The hard part can be listening to those signs and symptoms. Vitamin and mineral deficiencies are a concern for many. Counting our daily intake of each nutrient isn’t realistic, but at the same time, we don’t want to be lacking in essential nutrients. To help us listen to our bodies I have shared a list of ways to help identify the signs of deficiency, and ways to boost those deficiencies naturally.
linkbcit.ca
1. Calcium Deficiency
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Cracking sounds from joints and bones can be one indication that your body lacks Calcium. Low calcium levels can cause teeth and bone degeneration and it increases the risk of developing diseases like osteoporosis and arthritis in the future.1 Vitamin D is an essential component required for the absorption of calcium in the body,2 and your body creates it with the help of sunlight. Sunbathing, going for a walk on a sunny day, or spending time outdoors can be a good way to boost Vitamin D levels. Don’t forget to wear sunscreen! Sunlight is one of the best ways to get Vitamin D, but you can also eat more milk, cheese, peanut butter, and green leafy vegetables to boost calcium levels.
oranges, lemons, and pineapples can increase vitamin C. Amla is a superfood commonly found in India which has twenty times more vitamin C than oranges;4 it’s one of the best ways to boost Vitamin C and is available online and at specialty health food stores. You can consume alma candy, pickle juice, or even eat raw amla. A famous saying in Punjabi is associated with this fruit “Siyaniyan da keha te auliyan da khada baad vich pata chalda hai” which means the words of a wise person and the sweet taste of amla fruit can only be understood after a while. Amla is sour, but after a few seconds of eating it you will find the taste turns sweet.
2. Vitamin C Deficiency
Weak and brittle nails can be an aesthetic concern, but they can also mean low biotin levels. Peeling cuticles are another sign of this deficiency.5 Eating foods rich in probiotics will help increase your biotin because certain good bacteria help with biotin production. Cheese curds and pickles are ideal foods for people experiencing biotin deficiency.6
Do you experience bleeding gums while brushing your teeth? What about mouth ulcers? Maybe your body wants you to know you are lacking vitamin C.3 This vitamin is well known for its immune system boosting powers. Citrus fruits like
3. Biotin Deficiency
Resources:
4. Zinc Deficiency
5. Iron Deficiency Pale face, discoloured lips, white nails, and excessive tiredness can be indications of low iron in the body.8 Iron is essential for the blood formation. Cooking food in a cast iron vessel is a good way to boost iron content, but avoid cooking citrus foods in cast iron, as it can damage the pan. Boiling milk in a cast iron pot is an excellent way to increase iron content in the milk, and won’t change the taste much. Pomegranate and green leafy vegetables such as spinach and beetroot will help in boosting your iron levels as well.9
6. Vitamin A Deficiency Poor night vision might be an indication for low Vitamin A levels. Some other signs include uneven nails and poor wound healing. Vitamin A is fat soluble hence why it helps to include ghee, butter, and cold pressed oils in your diet. Sweet Potato, mangoes, carrots, and broccoli are also foods worth eating to reduce vitamin A deficiency.10
7. Vitamin E Deficiency
Vitamin E is well known for its importance in good skin health. Many facial creams and oils showcase their products having Vitamin E. Benefits aren’t just limited to the skin, though. Suffering from body cramps? Body cramps can be a sign of low levels of vitamin E in the body. Almond oil is one of the best sources of vitamin E, and it can be used for both massages and consumption. A spoonful of almond oil with a warm cup of milk before bedtime can help you boost Vitamin E, but make sure you use edible almond oil and not almond hair oil. Hair oils often contain fragrances, mineral oils, and chemicals which aren’t safe to consume.
A balanced and wholesome diet will help maintain good physical health and keep your vitamin and mineral levels balanced. Remember that prevention is always better than treatment, and finding what your body is lacking will help you prevent diseases and illnesses. Regular visits to a doctor or nutritionist will also help you follow a nutrition routine that works for you. Try to eat a varied diet and remind yourself that eating directly affects your health.
1 “Osteoporosis.” Mayo Clinic. Mayo Foundation for Medical Education and Research, August 21, 2021. https://www.mayoclinic. org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968.
2
Cleveland Clinic. “Vitamin D Deficiency: Symptoms &amp; Treatment.” Cleveland Clinic. Accessed October 29, 2021. https://my. clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency.
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Johnson, Larry E. “Vitamin C Toxicity - Nutritional Disorders.” MSD Manual Professional Edition. MSD Manuals, October 28, 2021. https://www.msdmanuals.com/professional/ nutritional-disorders/vitamin-deficiency-dependency-and-toxicity/vitamin-c-toxicity.
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Rupani, Ms.Khyati. “Amla: The Vitamin C Powerhouse.” Practo. Practo, January 2, 1970. https://www.practo.com/healthfeed/amla-the-vitamin-c-powerhouse-26192/post.
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Praderio, Caroline. “Those 'Hair and Nail' Vitamins Aren't Doing Anything for Your Hair and Nails.” Insider. Insider, August 24, 2017. https://www.insider.com/does-biotin-workhair-nails-2017-8.
6 Tadimalla, Ravi Teja. “16 Biotin-Rich Foods for a Healthy You.” STYLECRAZE. StyleCraze, September 14, 2021. https://www.stylecraze.com/ articles/simple-and-best-biotin-rich-foods/.
7
Genesis Medical. “Curb Your Carb Cravings: Supplements.” Genesis Medical, June 9, 2021. https://www.genesismedical.co.za/10-supplements-that-may-curb-your-carb-cravings-andhelp-you-lose-weight/.
8 Medical News Today. “Causes of Skin Paleness in Dark and Light Skin.” MediLexicon International. Accessed October 29, 2021. https://www.medicalnewstoday.com/articles/325562.
9
Caroline Kaufman, “Foods to Fight Iron Deficiency,” EatRight, accessed October 25, 2021,
10 Streit, Lizzie. “8 Signs and Symptoms of Vitamin A Deficiency.” Healthline. Healthline Media, June 2, 2018. https://www.healthline. com/nutrition/vitamin-a-deficiency-symptoms.
LINK | NOVEMBER 2021
Ever wondered why those white spots pop up on your nails? Zinc deficiency could be the reason. Sugar cravings can be another sign of low zinc levels.7 Cut down on sugary foods (despite those cravings) and increase your consumption of nuts and protein rich foods to boost the zinc reserves within your body.
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Habitat Pub photos and review by Zach Blaney
Are you looking for a place to unwind after a tough exam and commiserate with friends? Well, look no further than our very own Habitat Pub. Sit at the bar and chat with Peter while you watch the game, or grab a cue and play some pool. You can even do some feats of strength, battle your friends in foosball, or test your sharpshooter skills in Big Buck Hunt. The pub is also great if you just want to sit, enjoy a bite to eat and a drink, and get away from school. For those worried about social distancing, the open concept keeps it spacious—lots of tables and booths to accommodate anything from your whole set to just you. The floor to ceiling windows add bright, warm light and the friendly staff make Habitat an unpretentious and welcoming spot. I had a chance to try the spicy chicken wrap and I thoroughly enjoyed it. I subbed the fried chicken for grilled and it did not disappoint. The chicken was juicy and tender, with lovely grill marks. The spice came from a blend
of buffalo sauce and a sriracha aioli, which packed a heat that lingered on your tongue. The creamy aioli coupled with the tomatoes kept the heat from building too much and the romaine provided a wonderful crunch. The ratio of filling to spinach wrap was perfect and the wrap was lightly toasted. A delicious, fresh, and filling wrap with a lovely spice that’s just right. The wrap comes with the option of fries or side salad. I opted for the fresh salad with crisp lettuce, ribbons of carrot, and diced tomatoes. The balsamic vinaigrette worked beautifully with the salad and complimented the wrap nicely, keeping it light and fresh. Though, I imagine a ranch wouldn’t hurt either (can it ever?). So, if you’re on campus and looking to kill some time, the Habitat Pub is a perfect spot. There’s games, there’s drinks, and the menu has plenty of options for all sorts of tastes! Looking for something fresh? Try the kale salad with roasted cauliflower. Needing some comfort food? You can’t go wrong with the pulled pork mac & cheese. So, go and snag a table, bring some cards, order a pint, and relax. Remember school is just a part of life, you need to get out and live a little too. The Habitat is a convenient place to do just that. The only downside is it closes far too early…
The 5C's of Vaccine Hesitancy Cali McTavish
I
feel it’s important to say right off the top that I am fully vaccinated. Not only am I vaccinated, but I cried a little bit when I got my vaccine because I was so grateful for the many people whose hard work over many years1 made it possible to produce life-saving vaccines so quickly. But why do I feel the need to state that so vehemently off the top? Because as we all know, the vaccine has become a divisive and controversial issue. Unfortunately, this kind of controversial issue can divide societies in to camps, which move us away from the ultimate goal of living in the safest, healthiest and happiest society that we can live in. Isolating members of society is counterproductive to that goal. Instead, I hope to take a more clinical approach to the decision-making behind why some haven’t gotten vaccinated using the case study of a classmate. Cornelia Betsch et al. studied the five “antecedents of vaccination.” The study asked participants questions that fell in to five categories that were later summarily referred to as the 5C’s. The 5C’s are as follows:
linkbcit.ca
2
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The 5C's 1. Confidence:
The person's trust in the vaccines efficacy and safety, the health services offering them, and the policy makers deciding on their rollout.
2. Complacency:
Whether or not the person considers the disease itself to be a serious risk to their health.
3. Calculation:
The individual's engagement in extensive information searching to weigh up the costs and benefits.
4. Constraints (or convenience):
How easy it is for the person in question to access the vaccine.
5. Collective responsibility:
The willingness to, or perceived
importance of protecting others from infection, through one's own vaccination.
I had these determining factors in mind while chatting with my classmate Bonnie Chakawa, who only recently got her vaccine. For one, Chakawa had dabbled in what she referred to as “conspiracy theories” in the past. As a self-described curious person, some of what she saw and read made her question whether adequate research had been done, and whether we knew enough about the longterm effects of the disease. As a disclaimer, please see the bottom of this article for reliable links to resources about the vaccines. Chakawa cited her social media community as a main source of information that made her hesitate. She says she takes what she hears “with a grain of salt,” but Chakawa’s lack of confidence in the vaccine was one reason she did not initially get the vaccine.
are some of the most important in our lives, and we cannot help but seek their approval in big and subtle ways. Throughout her life her mother had shed doubt on what was contained within vaccines. When the vaccine became mandated, her mother reluctantly got the vaccine in order to keep her job which Chakawa mentioned as another reason for later feeling more comfortable getting the vaccine. I wondered with her if her decision about not getting the vaccine came from a lack of belief that the virus could really affect her complacency. Chakawa said she did believe in the severity of the virus, after all, a 27-year-old family friend in South Africa had died from the disease early on, but she also said that where we lived most people who died were older.
As well, although she had received many shots through-out her life, it seemed a not-insignificant factor that her mother, a nurse, was advising her not to get the vaccine. Our parental relationships
Had she done her own research on the vaccine calculation, I asked? While social media gave her pause and made her want to do her own research before getting the vaccine, she said she never found the time.
LINK | NOVEMBER 2021
“The solution is not to try and convince those who are reluctant, but instead to focus on protecting society as a whole.”
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While our program is demanding, Chakawa conceded there was no constraint on her getting the vaccine—there being a vaccine site on campus. Last, we chatted about how collective responsibility played a role in her decision making. With parents over sixty, despite her mother’s vaccine hesitancy, she does hope having the vaccine will ensure she does not expose them to the virus. What became clear to me throughout our interview was that Chakawa’s not getting the vaccine was less a choice, than a lack of choice. Many times she stated, “I just didn’t care.” It’s easy to sit on a moral high horse struggling with individuals not getting vaccinated when one’s personal belief is in collective responsibility to protect one another from harm. But this won’t get us any closer to understanding and therefore changing the minds of those who have not yet had their vaccine. Instead, we should be careful not to villainize and remember that they are making the best decision they can for themselves, based on the information available to them. The solution therefore, is not to try and convince those who are reluctant, but instead to focus on protecting society as a whole. 4 Million people worldwide have died due to COVID-19. Researchers4 know that when the virus is allowed to continue to spread it results in ever worse variants meaning more deaths. In other words, there are consequences for society for people not getting vaccinated. Choices that have collective implications, should have solutions that protect the collective.
Resources
3
In the end, Chakawa wanted to go to a concert and it required being double vaccinated, so she got her vaccine.
linkbcit.ca
DISCLAIMER: For those who wish to do their own research, the government of Canada website lists all the ingredients in the vaccines approved in Canada. Many additional resources can be found on the WHO website and the Center for Disese Control’s website.
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Betsch, Cornelia, Philipp Schmid, Dorothee Heinemeier, Lars Korn, Cindy Holtmann, and Robert Böhm. “Beyond Confidence: Development of a Measure Assessing the 5c Psychological Antecedents of Vaccination.” PLOS ONE 13, no. 12 (2018). doi.org/10.1371/journal. pone.0208601. “The Effects of Virus Variants on Covid-19 Vaccines.” World Health Organization. World Health Organization. Accessed October 24, 2021. who.int/news-room/feature-stories/detail/the-effects-of-virus-variants-on-covid19-vaccines. Solis-Moreira, Jocelyn. “Covid-19 Vaccine: How Was It Developed so Fast?” Medical News Today. MediLexicon International, December 15, 2020. medicalnewstoday. com/articles/how-did-we-develop-a-covid-19-vaccine-soquickly#Other-coronaviruses. “Who Coronavirus (COVID-19) Dashboard.” World Health Organization. World Health Organization. Accessed October 24, 2021. covid19.who.int/.
Visit mystudentplan.ca for information on your student health and dental plan.
Including info on your coverage, coordination
LINK | NOVEMBER 2021
of benefits, and enrolment options.
Contact: healthplan@bcitsa.ca
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WOMEN IN FITNESS Angelina Ravelli
Recognizing a need for women’s fitness One thousand years ago, women began putting on long skirts to prepare for physical activity, which, at the time, was limited to stretching. Now, women’s gyms across Canada are filled with strong, motivated women. Hannah Fletcher is one of the first personal trainers that recognize thed need for all-women gyms. Fletcher noted that, “men have more testosterone, so they tend to start off a little bit stronger with heavier weights and I think that can be really intimidating for a lot of women.” Testosterone plays a big role in the science behind fitness for men versus women.
linkbcit.ca
There are many reasons women would prefer exercising without men around. Women have different body types and some find unwanted interactions can occur when working out in an all-welcome gym.
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Activity barriers
More than size
Are women getting enough exercise? According to The Lancet Global Health, 57% of men aged 18 and over meet the recommended physical activity levels. On the other hand, women only reach 49%.
Women’s gyms have not always been around. In 1969 motivational ads read, “IF you are a size 14, YOU CAN be a size 10! IF you are a size 18, YOU CAN be a size 14!” These were the ads produced for the opening of Elaine Powers’ first location in Milwaukee. After first arriving at an Elaine Powers’ gym, participants would have their figure analyzed and measurements taken. To discourage overindulgence, members had to provide lists of the food they had ate daily. Actual gym equipment included wooden rollers to massage muscles and reducing belts that vibrated around mid-sections to quake away fat.
One of the reasons for the performance gap may be cost. Gym equipment is pricey, and women’s gear is more expensive. The average price of mens weight gloves are $9.99, while womens average $14.39. The only notable difference is the colour. A simple black kettlebell is $44.95. But, of course, the pink version marketed at women costs $55.95. Even women’s sports deodorant costs $1-$2 more than men’s!
By the mid 70s, Elaine Powers had 300+ locations across the US with rates starting at $8 a month. Now, for a similar fee, women-only gyms are thriving under a new message—Strong is the new skinny. While Elaine Powers gyms closed during the 1980s, they created a chain reaction for women-focused fitness.
Growing representation and pushing boundaries There are now countless examples of success for young women interested in fitness. Simone Biles, a popular gymnast, has won 32 Olympic and World Championship medals. Iris Floyd Kyle, a professional body builder, carries 17 titles with her. Serena Williams has won 23 Grand Slam titles and has been ranked No. 1 for her singles on eight occasions. These successes are great motivation for women of all ages looking for role models.
LINK | NOVEMBER 2021
Women's fitness has progressed and there is a lot to be proud of. We finally have the opportunity to pursue physical health the way we want to, whether it's through kickboxing or cardio.
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TAKE YOUR SPACE. Stephanie Bohn
Questions to ask when exploring physical activity options: FUN: This factor is unique to you and completely depends on the things you like. How do you see yourself? What do you like to do? Would you choose the activity you’re trying over other things? Can you see yourself making time for this?
VARIETY: If you want to find an activity that will keep you happy for a long period of time, it needs to be challenging enough to encourage you but forgiving enough to let you recover. Does this activity challenge you in different ways? Is it focused on improving just your strength, balance, flexibility, agility, or some combination of everything? Can you see yourself participating in this when you’re energetic? What about when you’re out of motivation? COMMUNITY: This is a huge driver in staying with a physical activity. A feeling of community can really
support you when you’re out of motivation or going through a tough time. Ensure that the connection here is right for you—is it an individual sport or team sport? Highly competitive and supportive? Or minimum encounters between participants? Make sure you choose something that best supports you.
I spend a lot of time dreaming about who I want to be.
Would you believe that the same thing applies to your physical health? In our lifetimes, we’re only really exposed to a handful of options to maintain our physical health. My mom, who grew up in poverty, relied on running, walking and body weight exercises to stay fit. When I was three, she put me into skating lessons so that I could learn how to do something that she was curious about. And, honestly, skating is the only physical activity I did until I moved out. But, how do you find what really works for you (if your parents didn’t force you into it as a child)? Solving problems like this isn’t easy. In fact, if you’re a business student, you’ve probably already learned in marketing that organizations profit from proactively selling us solutions (often to problems that we didn’t know we had) to create consumer value. You’ve probably already experienced this firsthand when it
comes to fitness. Do you remember how excited you were the last time you made a purchase to invest in your health? That new fitness tracker, yoga mat, or water bottle made you feel healthier because we have subconsciously come to believe that specific items can fix our problems. The real problem though, is that these solutions never seem to last. So, if you’re like me, you’ll jump between every option that has every been presented to you. I like change, but this gets exhausting. With people coming up with new, crazy inventions (anyone own a shake weight?), our limitless options are constantly increasing…
HOW DO WE DECIDE?!? Simple—trial and error! You can be anything, do anything… it just takes a bit of work. First, decide if you would prefer to try a bit of everything or stick to a specialty. Then, explore your options. You could lift weights, go for a walk, visit a trampoline park, join a rowing team, learn to play disc golf… When you’re trying to find out what works for you, try to look for something that is fun, has some variety, and encourages connection. Evaluate your options, try something out and then reassess if it works for you. If you don’t like it… repeat, repeat, repeat until you find your groove (and don’t be afraid to drop something and start the process again if things get dull).
LINK | NOVEMBER 2021
I’ve thought about it for as long as I can remember but the picture only gets cloudier with time. When I was growing up, it seemed like there were only a handful of ways to live—work a physically demanding job until your body could no longer support it, pay thousands of dollars for school in hopes that you would land a job that paid enough for you to pay it all back, or somehow win the job lottery and find something that sat perfectly between the two. For some reason, it took me my whole life to realize that the people who “won,” didn’t win by chance. They won because they explored so many different options until they finally found what worked best for them.
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Lindeman Lake, BC
hello, nature! I'm not a hiker. You can probably guess that when you see the picture of me in Stan Smiths. (Those aren't the only shoes I've hiked with—I've also used my Continental 80s!) Despite that, I've went on an impressive total of four hikes in the span of a year, three of which were during this summer. On one of those hikes, I had to get up at 3 am to get to the trail by 5 am. You're probably thinking, “Why? Why would someone do that to themselves?” Honestly, I asked myself the same question as I brushed my teeth that morning, barely awake. As a person who would rather sleep in and watch Netflix, it was awfully out of character for me to do the exact opposite. But I did it because I had to. It was a popular trail and scenery spot and parking filled up around 5 a.m., so my friends and I had to get there early to secure a spot. I remember trying to nap in the car as we drove down the pitch-black highway, blasting We Are Young by fun. so our friend driving wouldn't fall asleep. I remember being cold, sleep-deprived, and very unenthusiastic about hiking at five in the freaking morning.
Left: Grassi Lakes, AB
Lake Agnes Trail, AB
LINK | NOVEMBER 2021
With all the bitterness I harboured, though, when we finally got to the trail in time to catch the view of the sun breaking over the mountains, it felt indescribable. Memorable. We didn't even end up hiking that trail, despite waking up early for it. We just took a lot of photos.
words and photos by Christy Chan
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Lake Louise, AB Instead, we drove to the Lake Agnes Tea House Hike at Lake Louise. As we trudged up steep, brutal inclines, that bitter, I-hate-hiking thought resurfaced again in my head. But then, every time I caught a glimpse of the neon lake spread out below, peeking out through the thick line of trees, that thought paused and my bitterness dissipated. I basked in those moments, taking time to appreciate the view at that height. When we finally reached the tea house to eat breakfast at 8 am, the sense of accomplishment I felt was tenfold. An interesting fact we learned while waiting for our food was that the employees at the tea house hike all their food and equipment up there every morning, and all of it back down in the evening. When we asked one of them about it, she replied that it was hard at first, but then "you get used to it, and it's a great workout." Can't relate. All that said, retelling this experience isn't to push you to go out and hike, especially if you don't enjoy hiking. Trust me, I'm not a hiker; I don’t even hike in the right shoes. But occasionally, the feeling you get being up at that height, surrounded by trees, mountains, and the water below—the scenery around you makes it all worthwhile.
Moraine Lake, AB
Bow Lake, AB
Moraine Lake, AB
