Reading Time: 3 minutesThis is a PSA to all men to go get your annual check-up (plus three other healthy habits you should build to stay feeling good).

Reading Time: 9 minutesStudents share what they like (and don’t) about these common contraceptives.

Reading Time: 6 minutesThese seven things will make it your best spring ever.

Reading Time: 4 minutesHere’s everything you need to know about the coronavirus (COVID-19), including symptoms, who is most at risk, and what you can do to help stop the spread.

Reading Time: 12 minutesAs a society, we are more socially isolated than ever. Learn why building a social support system is the missing piece in your self-care puzzle.

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Financial literacy, or the ability to understand and manage one’s financial resources to secure financial well-being, is a vital skill for students. In fact, research has shown that low financial literacy correlates to lower income levels. Although a number of higher education institutions are beginning to offer financial literacy education, it’s clear that many students are entering adulthood with large amounts of debt and without adequate knowledge of how to manage their personal finances. Understanding credit and its implications for future life goals is an important piece of financial literacy.

Advice from a senior financial planner

“The best time to start learning about managing credit is when you’re a student because it’s during this phase in life that it’s easiest to get into debt trouble. In conjunction with learning about credit and what creates credit, it’s important for students to learn about credit scores and how this particular score can affect their lives in many other areas, like buying a house or car, for example.”
—Kelly DiGonzini, CFP, MST, senior financial planner at Beacon Pointe Advisors in California

What students should understand about credit:

• What credit means
• How credit cards and loans work
• The importance of credit scores and how they can start building theirs
• The risks and benefits of using credit

To help your students learn these skills, share this article with them.

What are other schools doing to teach students financial literacy skills?

Texas Tech University’s Red to Black Peer Financial Coaching program was recently named the nation’s best by LendEDU, an online company dedicated to student loan refinancing. The Red to Black program includes one-on-one coaching sessions, outreach booths, and presentations to teach students skills such as:

• Budgeting
• Building and using credit
• Understanding student loans
• Choosing employee benefits

University of Montana requires every student to complete an interactive online financial literacy course called Transit. Transit covers:

• Credit scores and credit cards
• Avoiding defaults on student loans
• Savings and banking
• Investing
• 401(k)s
• Mortgages
• Insurance and taxes

George Washington University has a leading center for financial literacy research called the Global Financial Literacy Excellence Center. The center provides personal finance courses and resources for their students, as well as a series of seminars featuring guest speakers from around the country.

If your institution doesn’t yet offer financial literacy courses or services, consider how these might benefit your students.

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Are you a master or disaster in the kitchen? Most likely, you’re somewhere in between. If the thought of moving beyond the microwave creeps you out, that’s all the more reason to get the hang of basic cooking techniques and quickie recipes.

Your healthier, prep-it-yourself options go way beyond salads (not dissing salads—just saying). Want some grilled cheese with those fries? Here we demo a revamped version of the classic American comfort meal.

Gooey cheese melted between two slices of bread: Can it get any better than that? Actually, it can.

How we made this grilled cheese healthy

Veggies
The fresh tomato adds a burst of flavor, Vitamins A and C, and lycopene, an antioxidant. We’re sneaking in a bit of spinach too, because it’s packed with nutrients, including magnesium, calcium, zinc, iron, manganese, Vitamins A and C, folate, and fiber. You can hardly taste the spinach, so even if greens aren’t your thing, this likely will be.

Bread
Go for a whole-wheat or wholegrain bread. This crisps up nicely like a grilled cheese should, provides a sturdy base to balance the melting cheese, and adds fiber and antioxidants. Look for bread that has wholegrains or whole-wheat flour listed as the first ingredient and contains at least 3 g of fiber and 3 g of protein with little to no added sugar (aim for less than 3 g of sugar) per serving.

Cheese
What’s not to love? Cheese is flavorful, it melts into ooey gooey glory, and it tastes ridiculously good. It’s got protein and calcium, but it falls a little short on the healthfulness factor due to the high fat and calorie content. The solution? Choose a strongly flavored cheese, so a little goes a long way. Our favorite for grilled cheese is sharp cheddar. Other options: Swiss, pepper jack (for a spicy kick), goat (if you’re feeling adventurous), or crumbled feta. You can also use dairy-alternative cheeses made from soy or almond.

Directions

1. Rinse the tomato under running water because you never know.
2. Cut it into slices.
3. Assemble the sandwich. Use two thin slices of sharp cheddar (or whichever cheese), tomato slices, and a handful of baby spinach leaves.
4. Spray or spread a thin layer of oil in the frying pan. Turn a burner on to medium-high heat and let the pan heat up for 1–2 minutes.
5. Place your sandwich in the pan. Using a spatula,  press down on it to ensure the underside is crisping up.
6. Periodically check the bottom of the sandwich. You want it to turn brown but not burn. Once it’s a crisp brown color, flip the sandwich and reduce the heat to medium-low. If you find that your bread is turning brown very quickly, turn the heat down further. Once the second side is brown, flip the sandwich over again and heat for another 30 seconds, or until the cheese is melted.
7. Remove the sandwich from the pan, slice it in half, and artfully arrange it with the oven fries for your Instagram pic.
8. Eat. Savor. Be happy. Watch those likes accumulate.

Oven-baked fries

Who doesn’t love their french fries soft on the inside, crunchy on the outside? But that frying thing is so 10 years ago. Try this much- better-for-you baked version.

This recipe is what you’ve been looking for—the ideal way to recognize World Cancer Day (February 4) and National Wear Red Day (February 5), organized by the National Heart, Lung, and Blood Institute. Right? Way to let those awareness days keep you alive and kicking (as in kickboxing) longer.

Make these fries at home or school, and bake instead of fry them. Baking your fries removes that whole restaurant-trans-fat situation (the worst type of fat for your health) and reduces the amount of fats and calories overall. Deep-frying foods in oil—the way most french fries are cooked—adds a load of fat and increases your risk of chronic health issues, such as type 2 diabetes and heart disease. Also, you won’t set the kitchen on fire.

Ingredients

Serving size: 2

• 1 Russet potato (the long brown kind) or sweet potato (higher in nutrients than a regular potato)
• Canola or olive oil (the spray cans work great, or you can use the regular liquid version)
• Salt & pepper (to taste)
• Spices & herbs if desired (try any combination of rosemary, garlic powder, onion powder, paprika, or oregano)

Supplies you’ll need

• A sharp knife for chopping
• Chopping board
• One large baking sheet
• An oven (toaster or conventional)

Directions

1. Preheat the oven to 450° F. A toaster oven works for this too (use the conventional oven or bake setting).
2. Rinse the potato under running water, and scrub with a clean brush or dish towel.
3. Chop the potatoes into matchstick shape (as shown).
   • Note: The thinner you cut the fries, the crispier they’ll be. If you like softer fries, go for a thicker cut.
   • Learn basic knife skills and how to chop 
4. Lightly oil a baking pan with olive or canola oil. Alternatively, line the baking pan with parchment paper (no oil needed) or aluminum foil (needs oil). Spread the fries out on the pan.
5. Drizzle a small amount of oil (1 Tbsp.) or spray oil over the top of the fries, and sprinkle with salt and pepper (if desired). Mix the fries around so they are evenly coated. Spread the fries into a single layer so that they aren’t touching—this helps them crisp up more.
6. Bake for 25–30 minutes. Halfway through, use a spatula to flip them over and make sure they are cooking evenly. The fries are done when the edges are browned and they’re as crispy as you like.
7. Remove the fries from the oven. If desired, toss them in your favorite herbs or spices, such as garlic powder and rosemary. Serve them with ketchup or your favorite dipping sauce.

 

 

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Just as you crawl into bed, you remember that you forgot to finish your calculus assignment (now you’ll need to wake up early to do it). Then you start stressing about the presentation you’re giving in social psych. tomorrow. On top of that, you’re still annoyed at your roomie for using the last of your toothpaste without asking. Your mind is racing and your heart starts pounding; how are you supposed to sleep? Sometimes slowing down the mind and body is the hardest part of getting to sleep. But your fellow students have some tips.

“Yoga breathing exercises and resting poses, like child’s pose, revolved abdomen pose, and corpse pose, relax me and make me feel sleepy. It may also helps to have soothing sounds play and focusing on a sound or someone talking,” says L. M., a third-year undergraduate at Queen’s University in Ontario.

“Yoga poses that wind me down before bed help me sleep much better and faster. When I forget, I notice the difference,” says K. S., a third-year undergraduate at Husson University in Maine.

Nearly half of students say they’ve used yoga poses, breathing exercises, or mindfulness practices to help them relax before bed, according to a recent CampusWell survey. Next time you’re feeling antsy at bedtime, try this relaxation sequence.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_tta_tabs style=”modern” shape=”square” active_section=”1″ css=”.vc_custom_1507565341633{margin-bottom: 50px !important;border-bottom-width: 50px !important;padding-bottom: 50px !important;}”][vc_tta_section title=”Example” tab_id=”1507072420773-ffc9af19-837d”][vc_column_text]

1 Standing forward bend

Before you jump into bed, try this pose to increase blood flow to the brain and settle your body and mind.[/vc_column_text][/vc_tta_section][vc_tta_section title=”Instructions” tab_id=”1507072420822-b94fd54e-4ac4″][vc_column_text]

1. Stand with your feet hips-width apart.
2. Bend forward from your hips and allow your upper body to relax completely toward the floor. Let your hands hang down or hold onto the opposite elbow with each hand.
3. Bend your knees slightly to release the pressure on your low back and to take tension out of your hamstrings (the muscles in the back of your thighs).
4. Close your eyes. Breathe deeply for three to four slow breaths.
5. When you are ready, roll up slowly, bringing your head up very last.

Don’t stress about making these poses perfect. This is all about finding what works for your body and relaxes you.[/vc_column_text][/vc_tta_section][/vc_tta_tabs][vc_tta_tabs style=”modern” shape=”square” active_section=”1″ css=”.vc_custom_1507565346381{margin-bottom: 50px !important;border-bottom-width: 50px !important;padding-bottom: 50px !important;}”][vc_tta_section title=”Example” tab_id=”1507072973329-7dfbd711-1d5b”][vc_column_text]

2 Wide-legged forward bend with a twist

After doing a traditional standing forward bend, try this twisting variation to add an easy spinal stretch.[/vc_column_text][/vc_tta_section][vc_tta_section title=”Instructions” tab_id=”1507072973447-4ca94cb8-ebdb”][vc_column_text]

1. Start in a wide-legged stance with your feet two to three feet apart.
2. Bend forward from your hips and place your left hand on the floor directly below your face. Bend your knees slightly or widen your stance if the backs of your legs feel tight.
3. Reach your right hand up to the sky and look up toward your hand.
4. Take three to four deep breaths as you hold this pose. Each time you inhale, try to straighten and lengthen your spine. Each time you exhale, twist a little deeper toward the right.
5. Repeat the sequence on your other side by placing your right hand on the floor and reaching up with your left hand.
6. After you’ve finished both sides, release into a forward fold and roll up slowly, lifting your head last.

Don’t stress about making these poses perfect. This is all about finding what works for your body and relaxes you.[/vc_column_text][/vc_tta_section][/vc_tta_tabs][vc_tta_tabs style=”modern” shape=”square” active_section=”1″ css=”.vc_custom_1507565351261{margin-bottom: 50px !important;border-bottom-width: 50px !important;padding-bottom: 50px !important;}”][vc_tta_section title=”Example” tab_id=”1507074901493-e6879e9b-0965″][vc_column_text]

3 Child’s pose

Get down on the floor or onto your bed for this centering, restorative pose.[/vc_column_text][/vc_tta_section][vc_tta_section title=”Instructions” tab_id=”1507074901662-488d3ca4-6c93″][vc_column_text]

1. Kneel and bring your big toes together so they’re touching. Sit on your heels and spread your knees wide apart.
2. Walk your hands forward and bring your torso down toward the floor.
3. Rest your forehead on the ground and reach your arms straight out in front of you.
4. Press your hands into the floor as you press your backside down onto your heels. Feel your back lengthening and your shoulders stretching.
5. Close your eyes and take three to four deep breaths.

Don’t stress about making these poses perfect. This is all about finding what works for your body and relaxes you.[/vc_column_text][/vc_tta_section][/vc_tta_tabs][vc_tta_tabs style=”modern” shape=”square” active_section=”1″ css=”.vc_custom_1507565355976{margin-bottom: 50px !important;border-bottom-width: 50px !important;padding-bottom: 50px !important;}”][vc_tta_section title=”Example” tab_id=”1507075594936-99b3a4ac-3bd8″][vc_column_text]

4 Seated forward bend

This forward bend will help release any tension in your lower back and the backs of your legs, while also helping to reduce stress and anxiety.[/vc_column_text][/vc_tta_section][vc_tta_section title=”Instructions” tab_id=”1507075595107-831676c2-5330″][vc_column_text]

1. Sit on the floor or on your bed with your legs straight out in front of you. Make sure that your toes are facing the ceiling and the inner thighs, knees, and heels are touching.
2. Sit up straight and then exhale as you bend from the hips and reach toward your toes.
3. Place your hands on your shins, ankles, or toes—wherever you reach most comfortably.
4. Inhale and straighten your spine. Exhale and fold forward deeper into the pose. Try to keep your back straight while in this posture.
5. Take three to four deep breaths. Continue lengthening your spine on each inhale and bending forward from the hips slightly more on each exhale.

Tips: For this pose, it may help to place a folded blanket underneath your backside. You can also place a strap or towel around the balls of your feet and pull on both ends with your hands to assist you in reaching toward your toes.

Don’t stress about making these poses perfect. This is all about finding what works for your body and relaxes you.[/vc_column_text][/vc_tta_section][/vc_tta_tabs][vc_tta_tabs style=”modern” shape=”square” active_section=”1″ css=”.vc_custom_1507565360489{margin-bottom: 50px !important;border-bottom-width: 50px !important;padding-bottom: 50px !important;}”][vc_tta_section title=”Example” tab_id=”1507076036805-0dd55b4e-b5f2″][vc_column_text]

5 Legs-up-the-wall pose

Elevating your legs above your head will help reduce any swelling in your feet or legs caused by standing for long periods of time, running, or hot temperatures.[/vc_column_text][/vc_tta_section][vc_tta_section title=”Instructions” tab_id=”1507076036971-e03777e9-70b1″][vc_column_text]

1. Find a place where you have open wall space for this pose. Scoot to the edge of your bed or floor to where it meets the wall.
2. Lie sideways against the wall and then swing your legs and feet up to rest against the wall. If the backs of your legs feel tight, scoot away from the wall until you no longer feel the tightness.
3. Bring your arms to your sides and allow the muscles in your feet and legs to relax as they rest against the wall.
4. Close your eyes, taking long inhales and exhales.

Tip: You may start to feel “pins and needles” in your feet or legs during this pose. This is completely normal, but if it makes you uncomfortable you can take breaks and bring your legs down into a cross-legged position.

Don’t stress about making these poses perfect. This is all about finding what works for your body and relaxes you.[/vc_column_text][/vc_tta_section][/vc_tta_tabs][vc_tta_tabs style=”modern” shape=”square” active_section=”1″ css=”.vc_custom_1507565365719{margin-bottom: 50px !important;border-bottom-width: 50px !important;padding-bottom: 50px !important;}”][vc_tta_section title=”Example” tab_id=”1507076325973-2251d014-3da8″][vc_column_text]

6 Relaxation pose & breathing exercise

Now for everybody’s favorite pose: Savasana (the one where you get to just lie there).[/vc_column_text][/vc_tta_section][vc_tta_section title=”Instructions” tab_id=”1507076326151-ebd8128c-5058″][vc_column_text]

1. Lie down on your bed in a comfortable position.
   You may want to get under the covers in case you fall asleep.
2. Spread your feet about hips-width apart. Lay your arms along your sides with your palms facing up. Scoot your body around until you find the most comfortable position.
3. Close your eyes and allow your body to relax completely from head to toe.
4. Focus your attention on the weight of your body against the bed. Allow yourself to feel heavy. If your mind starts to wander, bring your attention back to the sensation of your body sinking into the bed.

Breathing exercise

Add in this breathing exercise to help your mind let go of any thoughts or worries.

Instructions:

1. While lying in Savasana (relaxation pose), place one hand on your heart and one hand on your belly.
2. Take a deep inhale and feel your belly rise. Then take a deep exhale and feel your belly sink back down. Repeat this exercise, paying attention to the expansion and contraction of your abdomen with each breath.
3. Imagine the air filling your abdomen with each inhale. Imagine the air slowly flowing out with each exhale.
4. Each time you find your mind wandering somewhere else, bring your attention back to your breath going in and out.
5. Practice this for a few minutes and feel yourself slipping into a deeper state of relaxation.
6. Stay in Savasana for five minutes or until you are relaxed enough to fall asleep.

Don’t stress about making these poses perfect. This is all about finding what works for your body and relaxes you.[/vc_column_text][/vc_tta_section][/vc_tta_tabs][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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We could all use a little help in the get-stuff-done department. What if you had a tool to efficiently manage your workflow—one that’s easy to make and use? It’s called a Kanban board, and it’s going to change the way you get your assignments (and everything else) done from now until June. Also available as apps.

Each term or semester has goals. Not just in class, but in everything you’re doing. Make the board about doing all the things you want to do—responsibly. Get the work done quickly, meet your goals, and make sure there’s time for friends and everything else.
—Jim Benson, Kanban expert, founder of Modus Cooperandi, and author of Personal Kanban: Mapping Work | Navigating Life (CreateSpace, 2011)[/vc_column_text][vc_tta_accordion shape=”square” color=”blue” c_icon=”chevron” active_section=”0″ collapsible_all=”true”][vc_tta_section title=”Why it works: The psychology of the Kanban board” tab_id=”1508973793309-85222f07-d012″][vc_column_text]“Personal Kanban is based on years of observation and organizational and cognitive psychology,” says Jim Benson, an expert on adapting Kanban for personal use and author of Personal Kanban: Mapping Work | Navigating Life (CreateSpace, 2011).

One of the main benefits of using Kanban is seeing the workload, says Benson. “We can better manage what we can see. Visualization calms a natural tendency to overanalyze the work before us.” He adds that when we write our work down on sticky notes or cards, it gives our tasks substance and context.

“It’s a simple thing, right?” asks Benson. “Sticky notes on a wall or a whiteboard. But it immediately puts [our] stressful demands into context. There might be a lot of notes there, but it’s a finite number. We look at that and say to ourselves, ‘I can do that.’ As we start to do work, we see the movement; we see the tickets physically move through the board. It’s like our work is running down a field toward the goal or like we’re eating that elephant one bite at a time. Each ticket becomes a mini-goal that is super obtainable—and before we know it, we’re almost done.”[/vc_column_text][/vc_tta_section][/vc_tta_accordion][vc_column_text]

A simple, powerful time-management tool

Kanban originated from the Japanese word for “sign” or “signboard.” It was initially designed by Japanese car manufacturers in the late 1950s to help move products efficiently through the production line. Studies show that the Kanban method works, and US manufacturers, software developers, businesses, and students now use it to manage their workload. The power of Kanban is in its straightforward, visual layout.

Visual structure for one-off and ongoing tasks

The old-school to-do lists works well for tasks you can complete quickly. But studying for a biology exam, for example, is something you might be working on all week. The visual nature of a Kanban board allows you to keep track of ongoing projects (e.g., your biology labs) and observe the flow of work. This makes sense; most people recall visuals better than they do audio, according to a 2014 University of Iowa study.

A board and a bunch of sticky notes

A Kanban board uses sticky notes, cards, or tickets to keep track of assignments. You separate the board into vertical sections based on what you need to do, what you’re currently working on, and what you’ve completed. Then you write down all of your tasks on the notes or cards and place them in the appropriate sections. As you work on a task, you move it through each section until it ends up in the “done” column.[/vc_column_text][vc_tta_accordion shape=”square” color=”blue” c_icon=”chevron” active_section=”0″ collapsible_all=”true”][vc_tta_section title=”3 steps to making your own Kanban board” tab_id=”1508972302631-d650c4b7-4944″][vc_column_text]1. Separate a whiteboard, corkboard, or poster board into (at least) three sections.

You can name the sections anything you want. The point is to make sure you have a section for tasks you haven’t started yet, at least one section for tasks you’re working on, and one for tasks you’ve accomplished.

You may find it helpful to separate the middle section (“Doing”) into two: “Started” and “Ongoing.” That makes more space for long-term projects. In addition, your tasks seem to move through the system more quickly, which you may find more motivating.

2. Grab a pack of sticky notes or 3 x 5 cards, and write down all of your assignments, tasks, projects, and to-dos.

For example, you might include tasks like these:

Break larger projects into smaller component tasks, and give each smaller task its own note. Stick your notes or cards onto your board, depending on whether the task has been started, is ongoing, or is complete.

As you work on projects or add new ones, move them through each section on your Kanban board.

Don’t forgo the “Done” column—it’s just as important as the rest. Marking a task as finished could initiate a positive chain reaction to help you get other assignments done, according to research. When participants couldn’t cross a task off their mental to-do list, it hampered their ability to efficiently complete a second task, according to a 2011 study published in the Journal of Personality and Social Psychology.

3. Identify bottlenecks and limit work in progress.

Look for crunch points

Now that you’ve laid out all of your tasks and assignments, take a look at your board. Where are your tasks backing up? Is catching up on your class readings preventing you from moving on to the homework questions? Kanban systems are known for helping users identify inefficient areas and challenging people to think of creative ways to resolve them, writes David J. Anderson in Kanban: Successful Evolutionary Change for Your Technology Business (Blue Hole Press, 2010).

Remember that you can only do so much in a day

Focus on completing small tasks or manageable portions of larger tasks and moving them through the board. As you identify the slow-downs in your schedule, think strategically about how you can set aside some extra time to focus on those areas. That way, you can reduce the amount of work in progress and improve your ability to hit your due dates.

Figure out how you should reallocate time

“Academics isn’t always crunch times and cramming,” says Benson. “Set up a board with the classes and activities for the term. Use either colors or horizontal lanes to know what work is going well and what might need some attention. If you are crushing it in one class and searching in another, use the board to prompt you to spend more time or develop strategies to help out in the [classes you’re struggling in].”[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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Group projects: a slacker’s dream, or a perfectionist’s idea of cruel and unusual punishment? Like it or not, a group project may well be in your not-too-distant future. Smart planning from the get-go helps us make the best of our differences and end up with a project we can all feel good about. “Students benefit greatly from learning how to work effectively in a group before getting out into the world,” says Dr. Vanessa Shannon, mental conditioning coach at IMG Academy, a training institute in Florida. Click on each arrow for the steps to success.

1. Get to know each other

Unfamiliar group mates? Here’s how to get acquainted.

2. Assign roles

Learn how to let your (and their) strengths shine.

3. Check in with each other

Pausing and checking in gives you clarity and reassurance. Here’s what to look out for.

4. Create personal and team deadlines

These planning steps will set your group apart from the rest.

5. Give and receive constructive criticism

This essential life skill keeps your projects moving in the right direction.

6. OK, it’s not me, it’s you

Not every relationship was meant to be. But it was nice meeting you.

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