Healthy Eating During Exams

When you’re studying for finals, good nutrition often slides way down on the priority list. It’s easy to get into the habit of glugging coffee and gobbling take-out pizza, because you don’t want to waste time on food preparation. But, actually, good nutrition should be part of your study plan because it’s going to help you ace those tests. The better the fuel your brain gets, the better you’ll study. It’s a…well…no-brainer.

How do I eat smarter? Meeting daily vitamin and mineral requirements will make doing your best much easier. Iron and B vitamins are especially important to maintaining the physical and mental energy necessary to study well. Iron-containing foods include red meat, cereals and spinach; one good meal idea is chili because it contains ground beef and kidney beans. Foods that contain B vitamins include whole-grains, wheat germ, eggs and nuts. Fish and soy are other foods that are said to help boost your brain by providing the nutrients it needs.
Dude, chewable Vitamin C is not a meal. Dietary supplements are good, but real food is better. An orange contains not only Vitamin C, but also fiber, beta carotene and other minerals — so it can’t be replaced by a pill. When you’re heading for the library, pack whole-food items like apples, bananas, clementines, carrot sticks or dried apricots.
Eat at regular intervals. Eating regular meals helps keep nutrient and energy levels more stable, curbing the temptation of empty-calorie snacks in the vending machine.
Big meals keep on turning … in your stomach. You might find that eating the standard three-big-meals-a-day slows you down mentally and physically. Consider 5 or 6 well-balanced, smaller meals, like toast spread with peanut butter, hummus or tuna, or a piece of cheese with fruit.
Meet breakfast, your new study buddy. While much is said about the reasons to eat breakfast, less known are the best ways to eat smart in the morning. Coffee and a donut just don’t cut it. The idea is to get some protein, calcium, fibre and a piece of fruit or a vegetable in there. So, a bowl of cereal with milk and a piece of fruit would do the trick. Or try a cereal bar with milk. We have some additional quick breakfast ideas for you to enjoy!
Going bananas? Good. Fruit ranks high among the best foods you can eat for your brain. Blueberries (which can be bought frozen in bags) get a lot of attention because they contain powerful antioxidants and other nutrients. The natural sugars in fruit offer clean energy, so you don’t experience the crash that follows consumption of refined sugar.
Choose powerful vegetables. Not all vegetables are created equal. The darker the color, the higher the concentration of nutrients. For example, spinach has more to offer the mind and body than iceberg lettuce. Other great vegetable choices include bell peppers, broccoli and sweet potatoes.
Smart snacking can enhance studying. Snack smart while studying and you may find that you retain more. Try to get two food groups into your snacks to balance the nutrients and keep your blood-sugar level stable. Some smart snack examples are banana with peanut butter, a small baked potato with cottage cheese, or an English muffin pizza.
Gather simple recipes for nourishing foods. It’s easy to feed the brain well. No-fuss recipes let you eat to succeed, without taking too much time. Here are four ideas:
~Combine scrambled eggs with toast, cheese or salsa
~Spend 15 minutes preparing chili and continue studying while it simmers for two hours
~Go Tex Mex with quesadillas, adding whatever veggies you’ve got on hand
~A little chopping is all it takes to construct a hearty Chef’s Salad

Stay well hydrated. Choose your beverages well, though. Caffeine and sugar should be kept to a minimum. Since too much caffeine can make you jittery, try to drink moderate amounts: 400 to 450 mg per day, the equivalent of 2/2.5 cups, (16 to 20 ounces or 500 to 625 ml). Better choices include water, fruit juice, milk, and anti-oxidant-rich green tea.

Memory skills

Have you found on occasion that you were unable to recall something learned but actually were trying to recall something "NOT LEARNED" in the first place? Unless the material was learned thoroughly at the time you read or heard it, you, in fact, never had it in your memory. This might be the case in any situation, whether it involves remembering names upon introduction or remembering facts or ideas from classroom lectures. Whenever the recall of information is important to you, the following principles should help you learn to remember:

1. Intend to Remember: We tend to learn in accordance with how much interest, incentive, and intention we have in learning. By the same token, we remember those things that we are motivated to remember, whether we are naturally interested or have created an interest and enthusiasm in learning the subject matter because we realize the ultimate benefits. Intending to remember is, perhaps, the most vital learning task.
2. Selectively Choose Memory Tasks: Attempting to remember everything one sees or hears is an exercise in futility! Selecting the important topics, facts, and ideas and disregarding the least essential elements allows maximum memory to occur. Therefore, when studying, first skim the chapter outline to identify key concepts to be remembered.
3. Understand the Material: A poorly understood concept is difficult to remember because it has little meaning. For long-term recall, it is necessary to understand what you are trying to remember.
4. Review: Immediate review (after class lectures or textbook reading), even if for a few minutes, reinforces learning and remembering of material. The greatest amount of forgetting occurs directly after finishing the learning task (psychologists say within 20 minutes). Try reviewing notes immediately before and after class period to enhance recall.
5. Use All of Your Senses: Sight and hearing are the most important senses in acquiring information. Although both senses should be used, decide whether you are primarily a visual or an auditory learner. A visual learner should take copious notes. Visual learners tend to deal directly with the subject matter, and by taking notes, the material is presented more often and in different forms. Auditory learners should spend more time in reciting orally. For both learning styles, however, mental recitation is important in transferring material from short-term memory. Experts suggest 80 percent of textbook study should be involved in reciting and 20 percent in reading.
6. Associate New Material with Prior Knowledge: Learn new material by associating the new idea with something you already know about and are interested in. As new learning occurs with your later courses, this material will provide additional background with which to associate future learning. An important fact to remember is that the more you learn, the easier it is to learn more because you have a broader base for anchoring new information.
7. Use Short Study Periods Rather Than Cramming: As a general rule, short study periods interspersed with rest intervals are to be preferred over massed practice or cram sessions. The exception to this rule would involve the writing of a paper where organizational tasks would require longer work periods and more intense concentration on the project without break.
8. Organize Material Meaningfully: Large masses of material are less threatening and more easily committed to memory when broken into smaller sections or categories. Envision each fact or idea as a part of that category or section, and then relate the sections to each other. It is also helpful when remembering a list of items to give extra attention and practice to those items in the middle of the list. Those items at the first and last of a list are recalled with greater accuracy than those within the list.
9. Learning by Association: In most cases, understanding the material is paramount in learning. However, there are times when it is necessary to remember facts that seemingly defy organization, in which case mnemonic devices can be helpful. (Example: "Thirty days has September"). This might include phrases or combinations or words which could be associated and adapted to material to be remembered, but mnemonic devices should be used only until you know the material so well that you no longer need them.

How To Concentrate In Studies For Long Hours

The most important fact about concentration is to keeping sitting for long hours, and to do so you should:-

1. Keep studying even if you don't understand what you are studying.
2. Change your technique to have more fun while studying.

~Visualizing fun scenes you like and linking them to what you are studying.

~Visualizing more senses while you are studying. (Taste, smell, sounds, feel and colors)

~Change the subject to a subject you like studying and this is only if you are not studying for an exam.

~Stand or walk while studying this subject to decrease boredom. 

~Read with a heard voice.

3. Explaining what you are studying to a colleague will make you study for long hours while concentrating.

4. Taking a private course for the subject will make you more concentrating in the subject.

5. Sitting on the front benches will make you concentrate more while studying at home.

How to Save Money as a Student

1. Make A Financial Budget Plan
It is always important to determine how much you are spending from time to time. Maintain a separate journal with you to keep a track of all that you spend daily, weekly and monthly, because this will allow you to be more financially aware and savvy.Consequently, you will know how much more you need for your expenses or how much you need to hold back for other basic necessities such as food and clothing. This method has proven to be effective, especially when it helps you save your parent’s hard-earned investment for something more useful like your college funds.

2. Malaysia Student Discount Card

This card is free and truly lives up to its title. Malaysian students can use this to save up to 60 percent of what they spend on retail stores. It is easily made available to college students from all over the country.By using this card, students are able to save up on textbooks, learning material, food,transportation and products from retail stores. Students may also find that most discount prices range between 5-15 percent and are already set up for anyone with a proper Student ID.

3. Prioritize The 10 Percent Rule

Unless you are doing some kind of part time job, you are basically living off of your parents’investment in the form of an allowance. The money that you get from them is not for your amusement or unrelenting spending spree, it is a part of their trust in you. If you don’t want to hurt your parents’ pride and trust, you will have to be more firm and restrictive of where you throw that money at. This is why it is advisable for you to adopt a 10 percent saving method, which means if you get a monthly allowance of RM 400, you have to save up to RM 40 for emergency situations. Aside from allowances, this rule additionally applies to PTPTN and MARA loans as well as scholarships.

4. Discounts For Conveyance


This step is targeted to those students who dwell in the Klang or the Selangor valley. All they have to do is to sign up for Rapidpass Pelajar Integrasi which costs about RM100 a month for bus, 
monorail and LRT, or a Rapidpass Pelajar Bas pass which is RM 50 monthly for bus services. These services are guaranteed to give students as much transportation as they need for a month. KTM tosses a 50% discount for those students who wish to travel all over peninsular Malaysia. If all else fails, then you might want to resort to carpooling your friends’ rides and split the fuel money.

5. Start Investing

Don’t be a spendthrift or a person whose role is basically all about spending and start investing. Not only will you be saving on money but you will be earning some as well which will be your own income. You will be able to earn a good sum of interest following your commitment to investment. Be sure to read up various financial magazines, annual and financial reports to be more aware of the risks involved before you even try to opt for a suitable area to invest in.

6. Be Careful Of Your Credit Card


According to reports constructed by Department of Statistics, about 50 percent Malaysians under the age of 30, which most prominently indicate the college attending population, are declared bankrupt. If there is one thing that you cannot afford is being accounted for the many number of expenses that go beyond your budget. Be careful not to mishandle your credit card and use it only when the situation is most dire.

7. Using The Resources Of Your Institution

You will find that colleges offer resources and activities that provide a great means to save money. A conspicuous example would be that of your colleges very own internet connection. No matter how much time you spend on research or, at some point, mindless browsing, the cost of all that surfing and browsing will be borne by the university, and not the students themselves.

Manage Your Stress

Studying is stressful. Whether you’re attending a high-tension medical program or pursuing an online course, devoting your time and energy to learning is a complex process. What’s more, studying can compete with work, family, and other activities for your limited amount of energy. You will inevitably have times when you worry because something major comes up, such as a research paper or a final exam.

Stress is an entirely natural process. It doesn’t mean that you aren’t studying well or that you’re unable to process your course material. There is a positive kind of stress, “eustress,” which can actually serve as motivation to continue working, but that is not the sort of stress that is concerning. Distress, the negative kind of stress, is what causes problems and can affect your academic performance. Fortunately, distress canbe controlled. Although the following tips cannot solve every tense moment, they will help minimize distress throughout your education.

Know the symptoms of stress

• Know the difference between normal and harmful stress. Remember, stress is a normal response, particularly to unpleasant surprises, scary incidents, and similar moments. The problem arises when you experience very frequent acute episodes of stress, or when it becomes a chronic, ongoing thing.
• Learn the toll that stress takes on your body. Frequent acute stress often shows itself with symptoms like recurring headaches, fatigue, insomnia or difficulty resting, and indigestion. Chronic stress often shows itself with grinding teeth, forgetfulness, overeating or excessive drinking, confusion, and other symptoms that may come to seem like the natural state of things. Stress also weakens the immune system, leading to frequent colds and infections. It leads to muscular tension and aches, hyperventilation, and heart arrhythmia.

If these symptoms describe what you have been feeling, admit it to yourself. The first step to handling your stress is recognizing it and admitting you need to deal with it.

First aid: What to do in the moment

You can begin to notice the symptoms of stress at any time. Even if you can handle what is on your plate right now, one small additional trivial thing can send you over the edge. If you feel yourself getting overwhelmed, use this advice to get an immediate handle on your stress levels.

• Breathe deeply. This will reoxygenate your blood and help you take a few moments to step back from a stressful situation. Lie down or sit up straight and put a hand on your abdomen, just below the navel. Breathe in slowly through your nose until your lungs are full. Hold the breath for a moment before exhaling. Repeating this several times should get you calm enough to look at things more clearly.
• Do something comforting. Are you hungry? Thirsty? Do you feel a headache coming on? Briefly changing scenery by walking to the water fountain or stepping out on the balcony will help you refocus. What’s more, by taking a clear step to make your situation better, however small it may be, you tell your body and brain that things are under control. Eat a healthy snack or drink water or tea rather than strong beverages or junk food.
• Use breaks to optimize productivity. If your specific task is something you can put down for a short while, do so. When you’re stressed out, you often aren’t doing your best work anyway. Even with time-critical tasks such as exams, you will be better served by taking a minute to ease yourself than by working yourself to a grinding halt by trying to push through to the end.

Beautiful Natural View From My Hostel in UUM

One of the reason i love my university is because my university is located in the middle of lush trees and green fields.The nature environment surrounded by the UUM give me a comfortable and fresh place to have my study life at here. UUM has a conducive environment for students to concentrate on studies and research. Each area of the UUM was surrounding by beautiful flower and trees. The fresh air and good view from my hostel in uum give me a good start for everyday study life!

The view from my hostel, there is a huge football field between the other hostels. 

 The parking area of my hostel was planted a lof of beautiful trees. 

The brick shelter at my hostel was build at beside the forest, it is good to relax and gather with my friends.

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