GUC events offer an escape

11/11/2014

MEGAN NEWCOMER
Staff Writer
@megannewcomer1

All students know of Guerrieri University Center events, they are those emails that you get a dozen times a week about a ping pong tournament, trivia night or other events that usually take place in the Fireside Lounge.

All those events are held by the GUC. Their goal is to create a place where students can meet new people, have fun and win prizes. With college stresses such as studying, homework, and classes you may not think you have free time to attend something like this, but it is well worth it.

Freshman Kelson Weber said many of these events have quite a turn out. He has been to a couple of them himself and has really enjoyed them, saying they are high energy and provide a prefect break from studying.

“I thought the events were pretty cool, and there was a good turnout, so I would say they were successful,” Weber said.

On average there are about twenty five to thirty people that attend. Although thirty people out of a school with thousands of students may not seem like a lot, however thinking about the games that they are playing, which only require two people at a time to play, such as, ping pong, that is a huge turnout. With these specific events, held in the Fireside Lounge, it is just enough people not to be too crowded around the multiple tables they have.

Though Weber was not too excited about their prizes, which were two plastic trophies, according to him, it was well worth the time.

His roommate, Kyle Nicolet, has attended a couple of these events; however he was not as optimistic about it at first.

“I’m either too lazy, doing homework, or studying,” Nicolet said.

This is the response most people have to events like these. It is not necessarily the event that they do not appreciate; they are just too bombarded with other priorities.

For the first time ever, I dropped all the homework, studying and forced myself to experience one of these events for myself.

Wednesday night, the GUC held a Minute to Win It event, which was similar to the television show, so I expected it to be goofy.

Interestingly it was a lot more organized and exciting than expected.

The first round was all about flipping water bottles to land upright. Just watching the crowd get excited and the focus and determination that went into this silly event was fun. Though this event only had about ten to fifteen people in attendance, it still had the high energy and optimism that Weber explained.

After watching the event, I talked to the staff that organized it. They explained that their most popular event is Trivia night that is held every Thursday at 6 p.m.

Shannon Henry, coordinator of GUC events explained that some special events such as sushi rolling, cake decorating, video game tournaments and pumpkin decorating, all had huge turnouts of fifty plus people.

Henry also explained a special event at the end of the semester, called Stress FREE where they give out free massages. With finals week on its way, every student should want to come out to this event.

As part of their purpose for doing these events every week, it really does give everyone an opportunity to meet new people.

We as students are lucky that people are putting the time into planning events like these for us. It provides as a great escape to the brutality of homework and gives us a great opportunity to meet new people.

Despite our lacking attendance, do not let that persuade you not to try these events. It will be well worth your time.

Home-style cooking comes to Seagull Square

11/11/2014

BY NICHOLAS CARTRON

Staff writer

If you have strolled by Sea Gull Square recently and sensed something new, you were right. It is not Thai, it is not Starbucks and it is not frozen yogurt. It is Rotisserie King.

Restaurateur Kosta wants you to come try the king.

Kosta’s family has been in the restaurant industry for years, dishing out everything from Greek food to pizza. This time, he went back to his roots of home-cooked savory family style dishes.

He wanted to open his place on campus so that students could get a different taste when they needed it most.

“I want to give students a place to eat and feel like they are at home,” Kosta said.

But students will find much more than just their mama’s kitchen at the King; the Rotisserie’s menu strikes a balance of traditional comfort food paired with a spice and sweetness that is unexpected but welcome. Customers can choose from six featured sauces to dress their meal; the flavors coast from southern comfort to Southern Asia.

Walk inside and the first thing you will probably notice is the long dining tables, reminiscent of a family dining room that seats you elbow-to-elbow with friends and other guests alike.

Overhead are chicken wire lamp shades, a nod to the restaurant’s main attraction: roasted chicken.

Glowing rotisseries operate on both sides of the front counter. Between them lies the ingredients bar, where a friendly server waits to help you create a custom meal, or to suggest one of Kosta’s favorite recipes.

Most notably on the menu, there are quite a few sandwich options available.

If you are a fan of Kansas City BBQ, you may want to try the Slaw B’ Que, a pulled chicken sandwich dressed in a thick, sweet BBQ sauce topped with homemade coleslaw. This goes great with a side of red skin mashed potatoes. If you are up for a bigger burst of flavor, try the Porky Pine: tender pulled pork topped with a sweet pineapple mango chutney, cole slaw, and a smoky chipotle aioli, best paired with a side of sweet fiesta corn.

But if there were only one reason you need to visit the King, it’s their namesake menu item. Rotisserie chicken: tender and juicy. Dress it in the house gravy with a side of macaroni and cheese and pasta salad and you will grin ear-to-ear. This brought me back to mama’s kitchen: a half chicken platter with two homemade sides: $9.

If you do not quite have an “army-of-one” appetite, some light fare does exist. I suggest creating your own side sampler: choose any three sides for $5. My favorites were a whipped sweet potato casserole, creamy and sweet, the baked macaroni and cheese and last week’s featured veggie, which was crisp green beans, steamed with peppercorns.

I would not go out of my way for the baked beans or cornbread stuffing, but whatever you choose, ask for a side of sauce for dunking. I especially like the fresh cilantro lime aioli and creamy mustard bistro sauce.

If you are a vegetarian, stick with the sides’ sampler .There are twelve to choose from. For vegans, the pickings are slim, but that is not surprising for a rotisserie concept restaurant. A family size of spicy wild rice with veggies is your best option.

Overall Rotisserie King has put together a tasty menu that is bound to satisfy. When you need some comfort food on campus, the King is the place to be. They are open for business 11a.m. – 10p.m. Monday – Saturday.

For more information, check out www.therotisserieking.com.

Student Health: Thanksgiving without guilt

11/17/2014

BY MEGAN MAHEDY

Staff writer
We have been waiting all year for the endless food and treasured memories of Thanksgiving Day. Many people believe that since Thanksgiving only comes around once a year, indulging in your favorite holiday foods is inevitable. Americans have a tendency to think that splurging and gaining weight during the holiday season is a national past time. However, for many of us, we have an inclination to pack on that extra pound and often times this weight stays on permanently.

This feast does not have to sabotage your weight or overall health. Being thanksgiving-savvy can help prevent you from going into that uncomfortable “food coma” after the meal and potentially gaining an extra pound. With some healthy thanksgiving tips, you can satisfy your lust for delicious traditional favorites while still enjoying a healthy Thanksgiving celebration.

Here are some tips to guide you towards a healthier and joyful Thanksgiving:

•Eat breakfast: Many people have a tendency to skip breakfast to save calories for the big meal; however, eating a satisfying breakfast can help control appetite throughout the day. Try to start your day out with a couple of eggs and a side of fruit, so you will not be famished by the big meal.

•Exercise: Get energized and burn some extra calories by getting active before or sometime after the meal. By taking a 30 minute walk around the neighborhood with a family member, this can create a calorie deficit by burning off extra calories, suggests Connie Diekman, MEd, RD, former president of the American Dietetic Association (ADA).

•Control your servings: Your eyes can occasionally be bigger than your stomach. Although the food at Thanksgiving seems bountiful and endless, controlling your portion sizes can aid in preventing overeating. Try to resist the temptations of eating too much and going back for nonessential seconds.

•Sip on water: By continuously sipping on water, this will aid in preventing dehydration, in which, the symptoms can sometimes be mistaken for hunger. Water can also help keep your stomach full, thus potentially preventing the intake of those excess calories.

•Eat slowly & savor every bite: As previously stated, thanksgiving only comes once a year. Try to savor every bite and enjoy this beautiful and bountiful meal. By eating slowly, this allows more time for your brain to recognize when you are full. Put your fork down between bites to ensure proper satisfaction. On average, it takes your brain 20 minutes to realize that the stomach is full. Try to take some time after eating to decide if you really need to go back for seconds.

•Focus on family & friends: This holiday season is a time for celebrating everything you are thankful for. Thanksgiving is not just about endless food, but also celebrating the treasured relationships in your life. Be social and enjoy the quality time with your loved ones.

•Be realistic: In our culture, endless food is a given. Thanksgiving is a time for celebration and traditions, not restricting yourself from your favorite treats. The trick is to enjoy yourself, by being consciously aware of your surroundings and enjoying everything you are thankful for.

Remember: Thanksgiving is a time for stuffing a turkey, not yourself!

Salisbury through the eyes of a Scotsman: Shields reflects on his semester at SU

11/18/2014

BY DANIEL SHIELDS
Staff Writer
@danielshields94

As my time in Salisbury comes to an end, I thought it would be fitting to take a light-hearted look back on my time here and reflect on how my experiences have impacted me and how I will remember my time at the university.

I will, without doubt, be asked “So how was Salisbury?” by friends and family when I go home to Scotland. With the end of the semester drawing ever closer it has given me a chance to think about how my time here has compared to my expectations before my adventure began.
The first thing I will reflect on when I get home is the friendly nature of almost all of the students and staff that I have met during my time as a foreign student at SU. From my very first days in the community I was greeted with great warmth from everyone I met. Starting with Agata Liszkowska and the International Exchange department all the way to the random people I met in class and at parties who were overjoyed to meet someone with a funny accent.
I love Scotland and I love being able to talk about it. I will definitely miss being asked questions out of the blue in classes or at parties. People were often wary of whether or not they were annoying or offending me by asking daft questions about my homeland, but it was very much the opposite. As a nation we are proud to tell people where we came from, but we are also the first to make jokes about ourselves and to pick holes in the storyline of Braveheart.

The occasional party goer who would not believe I was from Scotland did give me a laugh. “Are you from Scotland? Nah come on, are you really though?” I even had a few people who accused me of putting on the accent, if only they knew.

I knew that America was a country, which, like Scotland, loves their sports. As a big fan of sports I was keen to experience it in the American culture. My experiences at the Orioles game were brilliant. I had been unsure whether or not baseball would appeal to me as I had pre-conceived ideas of a game that was very start and stop, which lasted for hours.

It did last hours and it was very start and stop, but I had a great time at the game. The entertainment between innings and the fun, family atmosphere meant that the whole occasion was one that I really enjoyed and if truth be told I enjoyed it a lot more so than I had expected to.

My next memory has got to be the music. Rap or country seem to be the only options and as a fan of neither it has been a bit of a rough ride on that front. With the thanks to my roommate I am coming round to the country genre, although it would be untrue for me to say that I am a fan. I am certainly a long way from donning my guitar and cowboy hat but it has been a part of the culture that I have enjoyed getting to know.

I was a little unsure whether or not fraternities and sororities existed and I was surprised to learn the nature of them when I arrived. Learning a little more about the organizations has given me a greater understanding of the importance of them to campus life.

I was aware of ‘frat parties’, but this is seen as some sort of clichéd image of American college life. The on-campus events and charity work done by these organizations is something that I had no idea about before arriving in Salisbury.

At home I will also speak very highly of the lovely people at The Flyer who have allowed me to pen my ramblings every couple of weeks in the newspaper and online. As a student from Stirling with a monthly university paper I was very impressed to find that Salisbury students produce a top class weekly edition here at SU.

I think that the university community should have a way of expressing our views on matters affecting us and The Flyer is certainly doing a superb job of allowing the student voice to be heard loud and clear.

I am sad to only be at Salisbury for a semester and would love to be able to stay for the year. That being said, I do not fancy messing with Homeland Security who would probably try and deport me if I outstay my visa, so I guess I better go home.

My final thanks must go to everyone who has welcomed me in to this wonderful university in the incredible country that is the United States of America. It has been wonderful to meet many of you and to share my experiences from home whilst being treated like one of your own for the short time that I have been living in Salisbury.

It has been a pleasure.

Atypical Art: Artist Julianne Durkin creates unique painting to reflect her abstract style

11/18/2014

MEGAN NEWCOMER

Staff Writer

@megannewcomer1

Abstract artists seem to have a harder time in the typical classroom because that style cannot be taught to someone. It is a style that one possesses, and when senior Julianne Durkin switched her major from Photography to Painting last semester, it was a big change.

In high school, Durkin never got into the fine arts. Photography has always been one of her hobbies, so that is where she started.
During her freshman year she was a part of the Art Living Learning Community. By surrounding herself with a bunch of talented, determined artists she says it encouraged her and she was able to strive to be better and have a support system while doing so.
It also exposed her to the world of painting, which she did not expect to fall in love with.

In order to graduate winter of 2015, Durkin has doubled up on studio classes.

Her abstract artwork is not the typical art that one would expect.
“I never plan for them,” she said. “I make a mark and react with the next mark.”

Most of Durkin’s work is painted with vibrant colors and quick strokes. Right now she has a concentration with the theme of “Creating an Environment.” In this concentration she hopes to create fourteen pieces by the end of the semester.

Durkin has a section of the Advanced Studio room where she spends multiple hours a day working.

“My artwork is a support system,” Durkin said. “It’s a place to go. That’s why I consider my art as an environment.”

After college, Durkin wants to go into education. She hopes to be an art teacher to young kids. She says that she has worked with kids before and she loves the “positive atmosphere.”

Durkin does not think she could do the business aspect of being a regular artist. She knows that it is all about the marketing and selling of what one paints, not just the painting itself.

She hopes that one day she can influence society with her artwork. She has
been a vegan for a long time, and plays with the idea of making artwork that can provoke society’s stand point of vegans. However, for now she says that her style makes it hard to do such thing.

Some of her artwork can be seen in Cool Beans and is similar to the work of Jackson Pollock, even though she says the artists who most influenced her are Louise Bourgeois and Joan Miro. Durkin says she is supported by Professor Carl Goldhagen, who has helped her on this change of direction.

Recently, she has evolved her abstract style into surreal artwork.  In her most recent painting, she is doing a self-portrait within the walls of the “environment” that she has already created. With the past few paintings she has done, it has changed the way that she sees them. Now it is not just about the environment, but the context. For example, she will start how she always starts her artwork, but if she sees a face, or some kind of subject, she goes with that idea.

Durkin is looking forward to her showcase next semester.

Headquarters Live Opens Downtown

2/10/2015

MARISSA MEEHAN

Staff Writer

Bright lights and noise fill the room of Salisbury’s newest venue. Headquarters Live is the newest addition to downtown Salisbury, adding excitement and giving musical acts a new place to shine.

“Salisbury is a community that needs a venue such as this, Headquarters Live makes it a better place to come visit,” junior Destiny Jones said.

Located on South Division Street, Headquarters Live was a fire station for decades before closing down 15 years ago.

The owners of the former fire department headquarters, Chris Gilkerson, Joey Gilkerson and Bradley Gillis approached Jim Beaurle and asked him to lease the downtown structure as a live music venue.

Beaurle is a businessman who has had a lot of experience in music entertainment. He currently owns the Stone Balloon in Newark, Delaware, and the Bottle and Cork in Dewy   Beach, Delaware.

“We would love to see Salisbury University students perform at Headquarters Live, we want to see them in a professional setting, with bright lights and a big audience. It can be a great opportunity for any new music artists,” Beaurle said.

Beaurle has established connections with agents from the past, but is always on the look for new talent to perform live.

Headquarters Live will host concerts, children’s activities, wedding receptions and other occasions. It is an ideal place to entertain a wide variety of people of all ages.

“I want to check out Headquarters Live. I haven’t been there yet, but I heard it’s nice,” said Jess Hensley barista at Main Roots Coffee shop. “It is a good asset to downtown Salisbury, we are trying to promote it as a hangout and the venue helps.”

Beaurle uses social media as the main source to promote shows. Most show tickets range between $8 to $25 and soon tickets will be available online. The goal of the venue is to become a destination for touring acts in the region.

“The vision I had for the venue was not a night club. It is a place for fundraising, and shows. It is very important for the building to be used in a variety of ways to benefit the community,” Beaurle said.

The shows include performers of all ages to attract a variety of people. Some shows are aimed toward older audiences and some shows are targeted for the college community.

“I think it will stay small, but be very popular and known within the town,”  Hensley said.

A show on March 12th aimed for younger people will have The Fighting Jameson’s performing.

“I am taken by the energy of Salisbury and how receptive people are,” Beaurle said. “It is great how the town is able to draw all different kinds of people in, I like where the town is headed.”

Beaurle recalled that seeing the energy at third Friday encouraged him to build the venue.

“Just seeing thousands of people looking for things to do is exciting and we wanted to provide for them,” Beaurle said.

Salisbury University Grad Student wins Country Artist of the Year

2/10/2015

MIRANDA WYLIE

Staff Writer

Last year, Salisbury University grad student Eric Karge was nominated in three categories by The Maryland Music Awards including “Country Artist of the Year,” “Songwriter of the Year” and “Breakout Artist of the Year.” After going through fan voting and making it into the final top five artists, a portfolio of songs was then reviewed by professionals in the industry.

After this rigorous process, on December 12, 2014 Karge was named “Country Artist of the Year” and he does not intend on stopping there.

“When someone wins an award, it opens the eyes of the listener but it also opened our eyes to another side of the state,” Karge said. “I think that for this year, my goal is getting a few shows and playing for crowds I haven’t played for yet.”

As if that was not enough motivation, along with winning “Country Artist of the Year”, Karge was named “Young Alumni of the Month” for February from High Point University. Despite all of these accomplishments happening in such a short time, he still remains humble and honored throughout his rise to fame.

“I play these professional shows, but I’m still Eric who sits in the back of the class, it’s almost like living two lives,” Karge said. “People recognize me, and I’m like, I’m from a cornfield and I go to Salisbury. When I say I’m a country singer, they’re like, ‘That’s it! You’re Eric Karge!’”

Along with booking shows, Karge is currently tackling two important projects.

One is a Master’s degree in Applied Health Physiology, the other is a rock album dedicated to the men and women in the Marine Corps who serve and protect this country called “For My Brother…and His Brothers”.

“For My Brother…and His Brothers” is Karge’s first rock album, only purchasable as CD and a portion of the profits will be donated to a military benefit said to be released later this year.

“The army has so many songs; there are no songs about the marine corps,” Karge said. “These guys deserve songs so in silence I started writing about the years they went through; it was a way to express myself and their experiences through music.”

Karge says writing this album was extremely important to him. It tells the story of his brother who served in the Marine Corps from 2004-2010. Not only is it a personal album, it also shows his versatility as an artist to branch out into different genres.

“I kind of watched (my brother and his friends) from when they were wet behind the ears, to the early stages when they thought they were the biggest baddest dudes in the world, all the way to doing humanitarian missions,” Karge said. “I watched them through the combat phase in Iraq and when they came back from Iraq, I watched their demeanor change; I started to learn what post-traumatic stress disorder was about.”

As for school, Karge has a very firm grasp on his goal of achieve his M.A. in Applied Physiology. He puts heavy priority on working hard and maintaining his grades and even sites school as a source of inspiration to constantly grow and expound creatively.

“If you’re not writing and creating, you get stale,” he said. “When I’m working my brain cognitively, in my opinion it makes me write better.”

Even though he has faced challenges and is constantly confronted with the limitations of his balancing act of school and music, he does not lose face. Instead, Karge reminds himself of the dreams and goals he wishes to accomplish and uses them as motivation to keep going.

“When I’m in Nashville I’m doing things that artists with record deals do. I write my own melodies, music and lyrics. It gets tough; you have to compete with guys who can financially do whatever they want,” he said. “But you have to think how important is school, how important is music. I think once I get my master’s degree, I’ll be ready to do everything I want.”

Student Showcase their talents at SOAP’s Open Mic Night

2/11/2015

Miranda Wylie

Staff Writer

On Monday night, students came out to showcase their hidden talents at SOAP’s first Open Mic night of the semester.

There was a variety of talents including musicians, poets and even comedians taking the stage. The performances were interesting to say the least, including a gentleman who led the crowd in his own rendition of “Don’t Stop Believing” by Journey.

This was not the first Open Mic hosted by SOAP, who hosts Open Mics at least once a semester.

A few of the performers were returning performers. Singer Kadesha Chiles is one of those returning performers. She sang an acappella rendition of Amy Winehouse’s “Some Unholy War” to a standing ovation.

“I did the open mic last semester and I won tickets to see Revolution,” Chiles said. “I was way less nervous this time, still nervous but less so. I think open mic is good, it’s a good way for students to let loose and show other students their talents.”

Another noteworthy performer is Luis Consoli. He’s a student who played the ukulele and sang Elvis Presley’s “I Can’t Help Falling in Love with You”. Unlike Chiles, this was Consoli’s first time performing at Salisbury University. He’s been playing ukulele for about 3 years and has been singing since he was 5 years old.

“I think I did pretty well. I didn’t have enough time to rehearse during the week, but I’m pretty happy with the way it turned out,” Consoli said. “I think we should have the open mic more. I think it’s a great opportunity. Seeing my friends come out and do this too is really great. I think more people should have the opportunity to showcase their talent.”

One group of performers, calling themselves the Benchwarmers, played impromptu funk music. When they ended their song, the crowd began calling for an encore. Thus the boys played a rendition of “Objects in the Mirror” by Mac Miller.

“We just kind of came together and combined our skills to make a whole new kind of sound,” DuncMaster of the Benchwarmers said. “I think it’d be cool if they did the Open Mics more often and if they were more publicized. If we play another one we could definitely get the word out.”

The students and performers had fun and the event left everyone wanting more.

Digging Out: Resident Assistants are the Unsung heroes of snow removal

2/17/2015

JUSTIN MCCLURE

@_JustinMcClure_

In the midst of a chilly February night, a valley of sidewalk laid entrenched in the middle of a pile of snow on both of its sides. The scrapping of plastic snow shovels echoed off buildings as they pushed along concrete in a seemingly rhythmic style. There wasn’t much conversation to be had – a job had to be done as another pile of snow flung over a shoulder, landing in an accumulating pile.

For resident assistants, when snow begins to fall, their job compromises the bounds of dealing with incident reports and check-out routines; when snow begins to fall, they are the first responders. Resident assistants from all on-campus resident halls pitch-in in an attempt to keep students safe from inclement weather.

Alex Reynolds, a resident assistant in Sea Gull Square, recounts the clean-up efforts from last night’s snowstorm that hit slightly after 4 p.m. on Feb. 16.

“I feel good and I’m happy about helping out,” Reynolds said. “I’m used to shoveling back at my home so it’s nothing new to me but ultimately I know that (removing the snow) will keep people safer during the snowstorm.”

For resident assistants at Sea Gull Square and at other resident halls across campus, their job is simple: shovel and salt, but even that can become an arduous task when dealing with large snow accumulations.

First, it’s important that the snow is cleared from front walkways, entrances and all emergency exits. Then, once the sidewalks and doorways are cleared, salt is spread in hopes to lessen further snow accumulations.

These responsibilities occur in three-hour shifts and can be divided up evenly among resident hall staff members or can be dealt with by the entire group, all at once. Last night, Reynolds and his fellow resident assistants shoveled at 9 p.m. and 12 a.m., and then shoveled once more at 8 a.m. the next morning.

“We all got it done and we all worked well together,” Reynolds said. “I like keeping people safe and making sure everything is okay – that is a great thing about this job.”

Combatting Common Diet Pitfalls

2/24/2015

BY SHELBY CARL

Staff Writer

With companies sending consumers mixed messages with options like low-fat Oreos, it’s no surprise that trying to lose weight is not an easy feat.

Below are some of the common pitfalls of dieting in food choice, habit and how to avoid them.

When choosing foods for weight loss, avoid processed food; the less processed the better. In general, processing allows manufactures to add in large amounts of salt, sugar and fat, which keeps consumers coming back for more, but also packs on the pounds.

Here are some foods to avoid:

-White bread: Instead of choosing white bread, go for 100 percent whole grain or sprouted grain, as they are higher in protein and fiber, which will keep you fuller longer.

-Lunchmeat: While lunchmeat might seem like a healthy alternative to other, more fattening protein sources, it is high in sodium. One serving of lunchmeat can contain 1,000 mg, or a half or more of one’s daily-recommended sodium intake.

-Soda: While everyone knows soda is not exactly healthy, many also do not know the extent of its negative side effects.

About 20% of calories consumed in a day come from beverages. Drinking just one sugar soda a day can add on 15 lbs. a year. Diet sodas are not much better.

As Mara Betsch writes in Prevention magazine, “drinking both regular and diet soda has been linked to adult metabolic syndrome, a cluster of risk factors, including high blood pressure, weight gain in the stomach area, and insulin resistance.”

With this in mind, try to only drink water when on a diet, as it will hydrate the body and decrease feelings of hunger.

Next, focus on altering eating habits rather than just food choices, to ensure lasting results. First, do not skip meals and overcompensate for the calories lost later. It is better to eat a big breakfast and less throughout the rest of the day, than to skip breakfast and eat more for lunch and dinner.

Then, try not to use the fact that a food is “healthy” as an excuse to overeat. Yes, some healthy snack alternatives are better than generic junk food in moderation, but usually not if the serving size is doubled or tripled.

Finally, it might help to have a designated “cheat day” during the week. Cheat days can help reset the metabolism and give dieters some leeway both mentally and physically.

The final step in making a diet effective is to change the way you think about food.

Consider taking into account the nutrition of what you’re eating, not just the calorie content. Try to refrain from mindless snacking, or the belief that “snacks do not count;” anything you eat is fair game for consideration.

Think about using an app such as MyFitnessPal to track specific calories and remain honest about what you are eating in a day.

Above all, avoid what Dr. Kelly D. Brownell, a psychologist at the University of Pennsylvania calls “light-bulb thinking,” which means you are either on or off the diet.

As Jane Brody says in the New York Times, “just as one cigarette need not catapult a former smoker back to a two-pack-a-day habit or one drink turn a recovering alcoholic into a drunk, one dietary mistake should not make a noticeable dent in a long-term weight-loss program.”

Remain kind to yourself and recognize that mistakes happen. Food should be a source of nutrition and joy, one that aids your body in staying healthy, not the enemy.