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HEALTH & WELLNESS BLOG
Professionally supported, student driven health and wellness blog articles.
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Vegan Chili: November Fresh Food Box
For our November Fresh Food Box we are preparing a Gluten-Free, Vegan-Friendly Chili! With the chilly weather around the corner, black and pinto beans are an excellent source of plant-based iron and protein! To maximize dietary iron absorption, pair beans with vitamin C-rich ingredients such as orange juice, tomatoes or bell peppers! This recipe is adapted from Kathryne Taylor from Cookie + Kate In your FFB you will find: Canola Oil Red Onion Bell pepper Carrots Celery Canned
3 days ago
Red color Themed Pancake Mix: October Mason Jar Meal
For our October Mason Jar Meal, we are making Gluten-Free, vegetarian friendly Pancakes. This recipe is adapted from The Food Network 30 Mason Jar Meals contain gluten free flour, 30 Mason Jar Meals contain regular flour In your Mason Jar Meal you will find: 1 Cup All Purpose Gluten Free Flour/All Purpose Flour ¼ cup Granulated Sugar ¼ cup Skim Milk Powder 1 tbsp Baking Powder ¼ tsp Salt 2 tbsp canola oil (separate container) ½ tsp of red in separate container Instructions Em
Oct 13
Spaghetti Tofu Lentil Bolognese: October Fresh Food Box
For our October Fresh Food Box, we are making Gluten-Free, Vegan-friendly, Spaghetti Tofu and Lentil Bolognese. This recipe is adapted from Hannah Magee, RD In your bag you will find: Canola Oil Yellow onion Squash Dried red lentils Italian seasoning Garlic cloves 1 can of pasta sauce Tofu Instructions Preparing the Squash Preheat the oven to 400 Fahrenheit (205 Celsius) Slice the spaghetti squash in half lengthwise and scoop the seeds out. Place the cut side down on a baking
Sep 21
Queen's Orientation- 10 things I wish I knew before Orientation
From all the gossip around purple dye, and nurses, to the controversy behind “life sci should be its own faculty”, "o-week" is one of the most insightful weeks of the year. It can, however, be overwhelming. Knowing where campus locations are, navigating group chats, and burnout. Here are 10 things to know about orientation that promote health and wellness: Try remembering names Using names promotes inclusivity. One 2026 meta-analysis, including over 30,000 students, found th
Aug 27
A Queen’s Student Guide to Contraception & Sexual Health
Whether you’re new to Queen’s, returning for another year, or just trying to figure out what sexual and reproductive health services are available around campus, knowing where to start can make accessing care a lot less overwhelming. The good news? You have several options available. A quick note: This is a student-written guide to contraception and how to access it while you’re at Queen’s, not a substitute for individualized medical advice. Contraceptive options are not one
Aug 27
Chocolate Banana Overnight Oats
For our September Mason Jar Meal, we are making an chocolate banana oats jar! In your mason jar meal you will find: 2 cups GF oats 4 tsp chia seeds ½ cup milk powder 4 tsp flaxseeds 2 tsp cinnamon 2 tbsp cocoa powder 1 apple If you received a lactose free mason jar meal you will find the same ingredients without the ½ cup a of milk powder (instructions to cook are the same for both types) Instructions for cooking the Mason Jar Meal Empty the contents into a pot and add 4 cups
Aug 27
Creamy Coconut Chickpea Curry: August Fresh Food Box
For our August Fresh Food Box, we are making Gluten-Free, Vegan-friendly, creamy coconut chickpea curry! In your bag, you will find: Vegetable oil Yellow onion 1 can Crushed tomatoes 1 can chickpeas 1 red bell pepper Basmati rice Garam masala seasoning Cumin Garlic Crushed red pepper flakes Preparing the rice. Rinse the rice (optional) In a separate pot from the curry, combine the 2 cups of rice with 4 cups of water. Bring to a boil, reduce the heat, cover, and allow to simme
Jul 30
Mushroom Garlic and Herb Risotto Recipe: July Mason Jar Meal
For our July Mason Jar Meal, we are making mushroom garlic and herb risotto! In your mason jar meal you will find: 2 cups arborio rice 2 tbsp dried mushroom 1 tbsp dehydrated onion 1 tbsp dried chives 1 tbsp garlic powder 1 tsp dried parsley 1 tsp dried oregano ½ tsp dried rosemary 1 vegetarian bouillon cube 4 tbsp parmesan cheese Instructions Bring 3 cups of water to a boil and add all of the ingredients in the mason jar meal to the pan, except for the parmes
Jul 17
How to Responsibly Help an Intoxicated Friend Without Putting Yourself at Risk- featuring Queen's COR
When someone you know is heavily intoxicated, it can be hard to know what to do. Many people have misconceptions about how to help, which can sometimes make the situation worse or put you at risk. Knowing the right steps can protect both you and the person who needs help. This guide offers clear, practical advice on how to support an intoxicated friend safely and effectively.
Jul 15
No Bake Banana Bread Protein Energy Balls: Everything You Need To Know
At our recent food and community event, we created no-bake banana bread for protein energy balls, providing nutritious snacks, high in protein, that are easy to make! The following ingredients create 12 of these energy balls: Mashed banana (½ cup) Gluten-Free Oats (2 cups) Pitted dates (½ cup, around 6 dates) Peanut butter, WOW BUTTER AS A NUT-FREE ALTERNATIVE (¼ cups) 1 scoop vanilla protein powder 1 ½ tsp cinnamon 1/3 cup of water This recipe is gluten-free, nut-free (when
Jul 7
Tofu Veggie Skewers: Fresh Food Box
For our July Fresh Food Box, we are making Gluten-Free, Vegan-friendly, Tofu Veggie Skewers. This is a great recipe for a barbeque with all your friends! In your bag, you will find: Tofu Bell Peppers Zucchini Red Onion Canned Pineapple Italian Style Seasoning Red Chili Seasoning Skewer sticks Preparing the Tofu Cut the tofu into small cubes, to your desire, that can fit on the skewer. Season the tofu with the provided seasonings, smoked paprika and dried oregano, to your
Jul 6
Work Work Work Work Work... or Not: A Student’s Guide to Disconnecting From Work
“Divest from capitalism & lay down somewhere” These were the wise words from the Nap Ministry’s Rest Deck (https://thenapministry.wordpress.com/) staring back at me while I was sitting in my office one morning. Photo by Daniel Newman via Unsplash At first, the advice felt ridiculous, grandiose, and impossible to follow. After all, stepping away from work, or school, is often easier said than done. "Lay down somewhere" sounded less like a life-changing epiphany and more like
Jun 29
Why Everything Feels Boring: How to train your brain to care
Photo by Cottonbro Studio via Pexels. You sit down at Stauffer with every intention of getting some studying done, finishing up club applications, or prepping for your next lecture. Five minutes later, you’re: checking Instagram, watching “just one” TikTok, reorganizing your Spotify playlists Meanwhile, a 45-minute doom-scroll somehow feels effortless. What’s going on? It’s not just procrastination or laziness. A lot of what we call “boredom” is your brain’s reward system w
Jun 23
Mason Jar Meals: vegan and gluten free spiced bean and rice bowl
Mason Jar Meals are free meals for students who are at Queen's this summer to promote accessible food resources on campus, especially when on campus food spots are closed for the summer! For our June Mason Jar Meal, we are making a Gluten-Free and Vegan, Spiced bean and Rice bowl. We hope you enjoy this recipe! In your mason jar meal, you will find: 2 1/4 cups White rice (in a separate bag) 1 cup Black beans ½ cup Dehydrated onions 2 tbsp Chilli powder 2 tsp Garlic pow
Jun 18
Quick and Healthy Meals: gluten free and vegetarian pasta salad recipe
Following our goal for the summer of trying to create more allergen friendly meals for these events, the recipe is gluten-free, and vegetarian, allowing more people with the opportunity to participate in Food and Community! Wondering what Food and Community is? Every Tuesday this summer, we have been serving free food to bring together the Queen's Summer community in Kingston. Through this we promote healthy and accessible eating options to campus. At our last Food and Commun
Jun 17
Summer Spring Rolls: Fresh Food Box
For our June Fresh Food Box, we are making Gluten-Free, Vegan-friendly, fresh summer spring rolls. We hope you enjoy this recipe as a nice way to welcome the warm weather! This recipe is adapted from Vancouver with Love In your bag, you will find: 1 pack of Rice paper wrappers Carrot Red bell pepper Cucumber 1 pack of Tofu Mango Sweet Red Thai Chilli Sauce Canola Oil Red Chili Pepper seasoning Preparing the Tofu Season the tofu as you desire with the Red Chili Pepper seasonin
Jun 4
Moving Your Body During Exams: Physical Activity as a Study Tool (Not a Chore)
Image Credit: Envato.com The Guilt of Taking a Break to Move You’re three weeks out from your first exam. Your legs are stiff, your eyes feel like...
Apr 12
End-of-Year Burnout: Recognizing It Before You Crash
Image Credit: Envato.com The Wall You Hit in April It’s not just Tuesday tiredness anymore. You’ve been running on fumes since January, and somewhere...
Apr 12
The Procrastination Spiral: Why You’re Avoiding Your Studying (and How to Start)
Image credit: Envato.com You’re Not Lazy. Seriously. That voice telling you you’re unmotivated, undisciplined, or fundamentally incapable? It’s lying....
Apr 12
Sleep During Exams: Why All-Nighters Backfire and How to Protect Your Rest
Image Credit: Envato.com The All-Nighter Myth Pulling an all-nighter feels productive. You’re hunched over your notes at 3 a.m., coffee going cold...
Apr 12
Exam Anxiety: What’s Happening in Your Brain (and What Actually Helps)
Image Credit: Envato.com That Feeling Before the Exam You’ve studied. You know the material. And yet, two hours before the exam, you’re sitting in your...
Apr 12
Caffeine for Students: How to Stay Alert Without Wrecking Your Sleep (or Anxiety)
Learn safe caffeine limits, timing strategies, and why coffee might be spiking your anxiety. Evidence-based tips for students.
Apr 2
PHE-picks: The Best Bites in Kingston
Kingston is one of the most restaurant-dense cities per capita in Canada — and the PHE Healthy Cooking Team went out to prove it. Here are six honest, student-friendly restaurant picks from our team, complete with price ranges, PHE ratings, and top menu recommendations.
Mar 24
Body Image in “Summer Body” Season: Compassion as the Weather Warms Up
Navigating body image as the weather warms up. How “summer body” messaging affects students, and how to practice body neutrality and self-compassion.
Mar 19
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