Naijafitme: 2022

Friday, April 22, 2022

The 3 Steps to Become a Fashion Designer

Do you dream of creating clothes, accessories, or shoes? Then you might want to consider a career in fashion design!

There’s no formal path to becoming a fashion designer: some designers become well-known and successful without any formal education or training. Others, however, take a more traditional route into the industry. In this article, we’ll explain how to become a fashion designer, the average fashion designer salary, and the skills you’ll need to be successful.

What Does a Fashion Designer Do?

A fashion designer is someone who designs how garments look: their shape, color, fabric, texture, trimmings, etc. Fashion designers are responsible for bringing beauty and function together to create clothes (and shoes and accessories) that we not only need, but want, to wear. There are fashion designers at all ends of the spectrum: those who design clothing for the masses and those that design haute couture items that are only designed to be worn by the extremely wealthy and famous.

 

How to Become a Fashion Designer: Step by Step

There’s no formal training or licensing required to be a fashion designer, so there are no set steps for this career path. That being said, there are steps that you should take to determine what kind of fashion design you want to pursue and get the training you need.

 

1: Develop Your Skills

Before you start a career as a fashion designer, you’ll need to develop your skills in several key areas. Fashion designers need to have a strong understanding of art, as fashion designers will draw renderings of their clothing before they create them.

You’ll also need to practice sewing. Most fashion designers, particularly those that are just starting out, create their clothes themselves, either by hand or using a sewing machine. You should have an understanding of how to sew well across different types of fabrics.

You’ll also want to study fashion itself. Learn about the different designers that exist (and have existed). Study their work and their career paths. Decide what you take inspiration from and what you would rather not learn about or emulate.

 

2: Decide Which Type of Fashion You’re Interested In

The type of fashion you’re interested in will dictate your career path and training as a fashion designer. A critical step in your career is to decide what type of fashion designer you want to be. Do you want to design ready-to-wear clothing for a common brand, like Gap? Or are you more interested in the avant-garde styles that grace runways? Deciding what kind of fashion you’re interested in will help you understand the educational path you’ll need to take.


3: Apprentice

Regardless of whether or not you decide to go to fashion school, you’ll need to get some on-the-job experience to make it in the industry. Since fashion is a visual medium, potential companies will be interested in your portfolio. They’ll want to see samples of garments you’ve created and designs you’ve drawn. Working as an intern or apprentice is a great way to build up your portfolio while getting feedback from real, working fashion designers.

Similarly, when you work at or for an established fashion designer, you’ll learn about all aspects of the fashion business: not just design, but sourcing fabrics, fitting clothes to models, pattern-making, draping, styling a shoot and more. It’s important to have all of these skills if you want to succeed as a designer yourself.

 

How to Become a Fashion Designer: What Classes to Take

If you decide to go to fashion school, you’ll take classes in a variety of areas: art, business, design, and more. What you take will depend on your eventual major. If you study at a fashion school, you’ll have many different options for your degree, like Accessories Design, Fabric Styling, Fine Arts, and more.

Choose a degree that aligns with your ultimate fashion aspirations. Do you want to be an accessories designer? Then you should take classes (and potentially major in) Accessories Design. If you don’t want anything to do with accessories, then there are better courses for you to take.

Having an understanding of what you want to do after graduation will help dictate the best course of programming for you to take while you are in school. If you’re not sure what to take, trying speaking with your college counselor or advisor.

 

Fashion Designer Salary

As you might expect, fashion designer salaries range widely, with the highest-end fashion designers making billions and billions of dollars every year. That being said, the average fashion designer salary is around $65,000 per year.

 

How to Become a Fashion Designer: Top Schools

Have you decided that you want to go to fashion school? Then you will want to attend a program that trains you well and gives you a good chance at securing your dream job after graduation. These are the top three fashion schools in the United States.

For a more comprehensive list of the top fashion schools, check out this blog post.

 

1: Fashion Institute of Technology (FIT), New York, NY

FIT is arguably the most famous school for people who want to be fashion designers. Its programs prepare students for professional excellence in design and business. FIT offers many different undergraduate degree programs, including Accessories Design, Fabric Styling, Fashion Business Management, and Jewelry Design. FIT offers 48 degree programs in fashion and other creative and business professions and is consistently ranked as one of the best fashion schools in the world.

The school takes students on frequent field trips to corporate headquarters, design studios, galleries, and museums. Finally, many alumni are particularly successful in the business side of fashion and act as VPs, presidents, and CEOs.


2: Parsons The New School, New York, NY

Unlike FIT’s wide-range of fashion degree options, the New School takes a more focused approach to fashion, offering only a BFA in fashion design for fashion-minded undergraduates. There are many other strong programs offered through the school, however. The New School is a well-respected school in all sorts of design fields, including Fine Arts and Interior Design.

The fashion design program is housed in Parson’s School of Fashion, which has some strong fashion Master’s programs. Students can take advantage of the many professional opportunities available in NYC, especially with the school’s list of notable alumni (including Isaac Mizrahi and Donna Karan).

 

3: Pratt Institute, New York, NY

Fashion design students at the Pratt Institute have access to some great resources, in part due to the school’s location in New York City. Guest lecturers from all areas of the industry often give talks and seminars. Students at the Pratt Institute also end up with some great internships at companies like Rag & Bone, for example.

The school also has strong design programs in other areas, including industrial and interior design. Students also get strong career support from Pratt’s Center for Career and Professional Development, which presents dozens of programs each year on topics like career prep and innovation.


What is fashion

Fashion is a form of self-expression and autonomy at a particular period and place and in a specific context, of clothing, footwear, lifestyle, accessories, makeup, hairstyle, and body posture.[1] The term implies a look defined by the fashion industry as that which is trending. Everything that is considered fashion is available and popularized by the fashion system industry and media.


Healthy Eating

Confused by all the conflicting nutrition advice out there? These simple tips can show you how to plan, enjoy, and stick to a healthy diet.

What is a healthy diet?

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.


Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.


By using these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.


The fundamentals of healthy eating


While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.


Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Learn more »


Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. Learn more »


Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Learn more »


Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job. Learn more »


Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline. Learn more »


Making the switch to a healthy diet


Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan.


A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices.


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Setting yourself up for success


To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.


Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.


Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.


Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.


Focus on how you feel after eating. This will help foster healthy new habits and tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.


Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.


Moderation: important to any healthy diet


What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.


Try not to think of certain foods as “off-limits.” When you ban certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.


Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.


Take your time. It’s important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.


Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to mindless overeating.


Limit snack foods in the home. Be careful about the foods you keep at hand. It’s more challenging to eat in moderation if you have unhealthy snacks and treats at the ready. Instead, surround yourself with healthy choices and when you’re ready to reward yourself with a special treat, go out and get it then.


Control emotional eating. We don’t always eat just to satisfy hunger. Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage stress and emotions, you can regain control over the food you eat and your feelings.


It’s not just what you eat, but when you eat


Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals keeps your energy up all day.


Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.


Add more fruit and vegetables to your diet


Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.


To increase your intake:


Add antioxidant-rich berries to your favorite breakfast cereal


Eat a medley of sweet fruit—oranges, mangos, pineapple, grapes—for dessert


Swap your usual rice or pasta side dish for a colorful salad


Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter


How to make vegetables tasty


While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.


Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.


Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.


Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.


Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.

Food

Food is any substance consumed to provide nutritional support for an organism. Food is usually of plant, animal, or fungal origin, and contains essential nutrients, such as carbohydrates, fats, proteins, vitamins, or minerals. The substance is ingested by an organism and assimilated by the organisms cells to provide energy, maintain life, or stimulate growth. Different species of animals have different feeding behaviours that satisfy the needs of their unique metabolisms, often evolved to fill a specific ecological niche within specific geographical contexts.

Display of various foods

Omnivorous humans are highly adaptable and have adapted to obtain food in many different ecosystems. Historically, humans secured food through two main methods: hunting and gathering and agriculture. As agricultural technologies increased, humans settled into agriculture lifestyles with diets shaped by the agriculture opportunities in their geography. Geographic and cultural differences has led to creation of numerous cuisines and culinary arts, including a wide array of ingredients, herbs, spices, techniques, and dishes. As cultures have mixed through forces like international trade and globalization, ingredients have become more widely available beyond their geographic and cultural origins, creating a cosmopolitan exchange of different food traditions and practices.


Today, the majority of the food energy required by the ever-increasing population of the world is supplied by the industrial food industry, which produces food with intensive agriculture and distributes it through complex food processing and food distribution systems. This system of conventional agriculture relies heavily on fossil fuels, which means that the food and agricultural system is one of the major contributors to climate change, accountable for as much as 37% of total greenhouse gas emissions.[1] Addressing the carbon intensity of the food system and food waste are important mitigation measures in the global response to climate change.


The food system has significant impacts on a wide range of other social and political issues including: sustainability, biological diversity, economics, population growth, water supply, and access to food. The right to food is a human right derived from the International Covenant on Economic, Social and Cultural Rights (ICESCR), recognizing the "right to an adequate standard of living, including adequate food", as well as the "fundamental right to be free from hunger". Because of these fundamental rights, food security is often a priority international policy


activity; for example Sustainable Development Goal 2 "Zero hunger" is meant to eliminate hunger by 2030. Food safety and food security are monitored by international agencies like the International Association for Food Protection, World Resources Institute, World Food Programme, Food and Agriculture Organization, and International Food Information Council, and are often subject to national regulation by institutions, like the Food and Drug Administration in the United States.



It's easy to wonder which foods are healthiest.

A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.

Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.


1–6: Fruits and berries

Fruits and berries are among the world’s most popular health foods.

These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.

1. Apples

Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.

2. Avocados

Avocados are different from most other fruits because they’re loaded with healthy fats instead of carbs. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C.

3. Bananas

Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.

4. Blueberries

Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.

5. Oranges

Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.

6. Strawberries

Strawberries are highly nutritious and low in both carbs and calories.

They’re loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.

Other healthy fruits

Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

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7. Eggs

Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy (1, 2).

8–10: Meats

Lean, unprocessed meats can be included in a healthy diet.

8. Lean beef

Lean beef is among the best sources of protein when consumed in moderation and is loaded with highly bioavailable iron.

9. Chicken breasts

Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating many carbs.

10. Lamb

Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.

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11–15: Nuts and seeds

Despite being high in fat and calories, nuts and seeds may aid in weight loss (3, 4).

These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.

They also require almost no preparation, so they’re easy to add to your routine.

Some people develop nut allergies as they grow older. If you have a reaction after eating any kind of nut, eliminate it from your diet.

11. Almonds

Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can contribute to weight loss and improve metabolic health (5).

12. Chia seeds

Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

13. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).

14. Macadamia nuts

Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

15. Walnuts

Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.

16. Brazil nuts

Brazil nuts have a smooth, buttery texture; are loaded with nutrients; are beneficial for thyroid function; and are one of the best sources of the important mineral selenium.

17–26: Vegetables

Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.

There’s a wide variety available, and it’s best to eat many different types every day.

17. Asparagus

Asparagus is a popular vegetable that is low in both carbs and calories but loaded with vitamin K.

18. Bell peppers

Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.

19. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.

20. Carrots

Carrots are a popular root vegetable. They’re extremely crunchy and loaded with nutrients such as fiber and vitamin K.

Carrots are also very high in carotene antioxidants, which have numerous benefits.

21. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes and also tastes good on its own.

22. Cucumber

Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K.

23. Garlic

Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function (6).

24. Kale

Kale has become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to salads and other dishes.

25. Onions

Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits.

26. Tomatoes

Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients such as potassium and vitamin C.

More healthy vegetables

Most vegetables are very healthy. Others worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini.

27–32: Fish and seafood

Fish and other seafood tend to be very healthy and nutritious.

They’re especially rich in omega-3 fatty acids and iodine, two nutrients that most people don’t consume enough of.

Studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression (7, 8, 9).

27. Salmon

Salmon is a type of oily fish that’s incredibly popular because of its excellent taste and high nutrient content, including protein and omega-3 fatty acids. It also contains some vitamin D.

28. Sardines

Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs, including calcium and vitamin D.

29. Shellfish

Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfish include clams, mollusks, and oysters.

30. Shrimp

Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.

31. Trout

Trout is another type of delicious freshwater fish, similar to salmon.

32. Tuna

Tuna is very popular in Western countries and tends to be low in fat and calories and high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.

However, you should make sure to buy low mercury varieties.

33–35: Grains

Whole grains are an important addition to your diet because they provide a variety of micronutrients and fiber and are fuel for your body.

Just keep in mind that they’re relatively high in carbs, so they’re not recommended for those who are on low carb diets.

33. Brown rice

Rice is one of the most popular cereal grains and is currently a staple food for more than half the world’s population. Brown rice is fairly nutritious, with decent amounts of fiber, vitamin B1, and magnesium.

34. Oats

Oats are incredibly healthy. They’re loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits, including helping to lower cholesterol and feed beneficial bacteria in the gut.

35. Quinoa

Quinoa has become incredibly popular among health-conscious people in recent years. It’s a tasty grain that’s high in nutrients such as fiber and magnesium. It is also an excellent source of plant-based protein.

36–37: Breads

Many people eat a lot of highly processed white bread.

If you are trying to adopt a healthier diet, it’s helpful to compare product labels and choose the bread with the most dietary fiber and the least added sugar.

36. Ezekiel bread

Ezekiel bread may be the healthiest bread you can buy. It’s made from organic sprouted whole grains, as well as several legumes.

37. Homemade low carb breads

Overall, the best choice for bread may one you can make yourself. Here’s a list of 15 recipes for gluten-free, low carb breads.

38–41: Legumes

Legumes are a great plant-based source of protein, iron, and fiber.

While it’s true that legumes contain antinutrients, which can interfere with digestion and nutrient absorption, it’s possible to reduce or eliminate antinutrient content by soaking and properly preparing them (10).

Therefore, legumes are a great plant-based source of protein.

38. Green beans

Green beans, also called string beans, are an unripe variety of the common bean. They are very popular in Western countries.

39. Kidney beans

Kidney beans are loaded with fiber and various vitamins and minerals. Make sure to cook them properly, because they’re toxic when raw.

40. Lentils

Lentils are another popular legume. They’re high in fiber and are among the best sources of plant-based protein.

41. Peanuts

Peanuts (which are legumes, not true nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies suggest that peanuts can aid in weight loss (11, 12).

However, if you’re monitoring your calorie intake, you may want to be mindful of your consumption of peanut butter, which is very high in calories and easy to eat in large amounts.

42–44: Dairy

For those who can tolerate them, dairy products are a healthy source of various important nutrients.

Full-fat dairy seems to be the most nutritious option, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes (13, 14).

If the dairy comes from grass-fed cows, it may be even more nutritious because it’s higher in some bioactive fatty acids such as conjugated linoleic acid and vitamin K2.

42. Cheese

Cheese is incredibly nutritious — a single slice may offer about the same amount of nutrients as an entire cup (240 ml) of milk. Many people also consider it one of the most delicious foods.

43. Whole milk

Whole milk is very high in vitamins, minerals, quality animal protein, and healthy fats. What’s more, it’s one of the best dietary sources of calcium.

44. Yogurt

Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.

45–46: Fats and oils

Dietary patterns that include unsaturated fats and oils are considered very healthy.

45. Extra-virgin olive oil

Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is very high in antioxidants that have powerful health benefits.

46. Coconut oil

Coconut oil is a saturated fat, but it contains MCTs and may have similar health effects to olive oil (15).

However, coconut oil has been shown to increase LDL (bad) cholesterol to a greater degree than other plant-based liquid oils, so it should be used in moderation (16).

47–48: Tubers

Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.

47. Potatoes

Potatoes are loaded with potassium and contain a little bit of almost every nutrient you need, including vitamin C.

They’ll also keep you full for long periods. One study analyzed 38 foods and found that boiled potatoes were by far the most filling (17).

48. Sweet potatoes

Sweet potatoes are among the most delicious starchy foods you can eat. They’re loaded with antioxidants, beta carotene, vitamin A, and all sorts of other healthy nutrients.

49. Apple cider vinegar

Apple cider vinegar may help regulate postmeal blood sugar levels when consumed with a meal, though more evidence is needed on its effectiveness (18, 19).

It’s great to use as a salad dressing or to add flavor to meals.

50. Dark chocolate

Dark chocolate is loaded with magnesium and is one of the most powerful sources of antioxidants (20).

Thursday, April 21, 2022

Physical Fitness

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition,[1] moderate-vigorous physical exercise,[2] and sufficient rest along with a formal recovery plan.[3]

Physical fitness is achieved through exercise, among other factors. Photo shows Rich Froning Jr. – four-time winner of "Fittest Man on Earth" title.


Before the Industrial Revolution, fitness was defined as the capacity to carry out the day's activities without undue fatigue or lethargy. However, with automation and changes in lifestyles, physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, improve immune system and to meet emergency situations.[4]


Overview


Fitness is defined as the quality or state of being fit and healthy.[5] Around 1950, perhaps consistent with the Industrial Revolution and the treatise of World War II, the term "fitness" increased in western vernacular by a factor of ten.[6] The modern definition of fitness describes either a person or machine's ability to perform a specific function or a holistic definition of human adaptability to cope with various situations. This has led to an interrelation of human fitness and physical attractiveness that has mobilized global fitness and fitness equipment industries. Regarding specific function, fitness is attributed to persons who possess significant aerobic or anaerobic ability (i.e., endurance or strength). A well-rounded fitness program improves a person in all aspects of fitness compared to practicing only one, such as only cardio/respiratory or only weight training.


A comprehensive fitness program tailored to an individual typically focuses on one or more specific skills,[7] and on age-[8] or health-related needs such as bone health.[9] Many sources[10] also cite mental, social and emotional health as an important part of overall fitness. This is often presented in textbooks as a triangle made up of three points, which represent physical, emotional, and mental fitness. Physical fitness has been shown to have benefits in preventing ill health and assisting recovery from injury or illness. Along with the physical health benefits of fitness, it has also been shown to have a positive impact on mental health as well by assisting in treating anxiety and depression.[11] Physical fitness can also prevent or treat many other chronic health conditions brought on by unhealthy lifestyle or aging as well and has been listed frequently as one of the most popular and advantageous self-care therapies.[12] Working out can also help some people sleep better by building up sleeping pressure and possibly alleviate some mood disorders in certain individuals.[13]


Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as myokines, which promote the growth of new tissue, tissue repair, and various anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.[14]


Activity guidelines

This section may need to be rewritten to comply with Wikipedia's quality standards. You can help. The talk page may contain suggestions. (August 2019)


The 2018 Physical Activity Guidelines for Americans were released by the U.S. Department of Health and Human Services to provide science-based guidance for people ages 3 years and older to improve their health by participating in regular physical activity. These guidelines recommend that all adults should move more and sit less throughout the day to improve health-related quality of life including mental, emotional, and physical health. For substantial health benefits, adults should perform at least 150 to 300 minutes of moderate-intensity, or 75 to 150 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of both spread throughout the week. The recommendation for physical activity to occur in bouts of at least 10 minutes has been eliminated, as new research suggests that bouts of any length contribute to the health benefits linked to the accumulated volume of physical activity. Additional health benefits may be achieved by engaging in more than 300 minutes (5 hours) of moderate-intensity physical activity per week. Adults should also do muscle-strengthening activities that are of moderate or greater intensity and involve all major muscle groups on two or more days a week, as these activities provide additional health benefits.[15]


Guidelines in the United Kingdom released in July 2011 include the following points: The intensity at which a person exercises is key, and light activity such as strolling and house work is unlikely to have much positive impact on the health of most people. For aerobic exercise to be beneficial, it must raise the heart rate and cause perspiration. A person should do a minimum of 150 minutes a week of moderate-intensity aerobic exercise. There are more health benefits gained if a person exercises beyond 150 minutes. Sedentary time (time spent not standing, such as when on a chair or in bed) is bad for a person's health, and no amount of exercise can negate the effects of sitting for too long. These guidelines are now much more in line with those used in the U.S., which also includes recommendations for muscle-building and bone-strengthening activities such as lifting weights and yoga.[16]


Exercise


Main article: Exercise


Aerobic exercise



Playing sports such as lawn tennis is a common way to maintain/improve physical fitness. Image shows international tennis player Barbora Strycova.


Cardiorespiratory fitness can be measured using VO2 max, a measure of the amount of oxygen the body can uptake and utilize.[17][18] Aerobic exercise, which improves cardiorespiratory fitness and increase stamina, involves movement that increases the heart rate to improve the body's oxygen consumption. This form of exercise is an important part of all training regiments ranging from professional athletes to the everyday person.


Prominent examples of aerobic exercises include:


Jogging – Running at a steady and gentle pace. This form of exercise is great for maintaining weight and building a cardiovascular base to later perform more intense exercises.


Working on elliptical trainer – This is a stationary exercise machine used to perform walking, or running without causing excessive stress on the joints. This form of exercise is perfect for people with achy hips, knees, and ankles.


Walking – Moving at a fairly regular pace for a short, medium or long distance.


Treadmill training – Many treadmills have programs set up that offer numerous different workout plans. One effective cardiovascular activity would be to switch between running and walking. Typically warm up first by walking and then switch off between walking for three minutes and running for three minutes.


Swimming – Using the arms and legs to keep oneself afloat in water and moving either forwards or backward. This is a good full-body exercise for those who are looking to strengthen their core while improving cardiovascular endurance.


Cycling – Riding a bicycle typically involves longer distances than walking or jogging. This is another low-impact exercise on the joints and is great for improving leg strength.[19]


Anaerobic exercise

Main article: Anaerobic exercise

A man and a woman doing weight training at a health club.


Anaerobic exercise features high-intensity movements performed in a short period of time. It is a fast, high-intensity exercise that does not require the body to utilize oxygen to produce energy. It helps to promote strength, endurance, speed, and power; and is used by bodybuilders to build workout intensity. Anaerobic exercises are thought to increase the metabolic rate, thereby allowing one to burn additional calories as the body recovers from exercise due to an increase in body temperature and excess post-exercise oxygen consumption (EPOC) after the exercise ended.


Prominent examples of anaerobic exercises include:


Weight training - A common type of strength training for developing the strength and size of skeletal muscles.


Isometric exercise - Helps to maintain strength. A muscle action in which no visible movement occurs and the resistance matches the muscular tension.


Sprinting - Running short distances as fast as possible.


Interval training - Alternating short bursts (lasting around 30 seconds) of intense activity with longer intervals (three to four minutes) of less intense activity.


Training

Specific or task-oriented fitness is a person's ability to perform in a specific activity, such as sports or military service, with a reasonable efficiency. Specific training prepares athletes to perform well in their sport. These include, among others:

Swimmers in competitive swimwear perform squats prior to entering the pool in a U.S. military base, 2011.


100 m sprint: In a sprint, the athlete must be trained to work anaerobically throughout the race, an example of how to do this would be interval training.


Century ride: Cyclists must be prepared aerobically for a bike ride of 100 miles or more.


Middle distance running: Athletes require both speed and endurance to gain benefit out of this training. The hard-working muscles are at their peak for a longer period of time as they are being used at that level for the longer period of time.[20]


Marathon: In this case, the athlete must be trained to work aerobically, and their endurance must be built-up to a maximum.


Many firefighters and police officers undergo regular fitness testing to determine if they are capable of the physically demanding tasks required of the job.[21]


Members of armed forces are often required to pass a formal fitness test. For example, soldiers of the U.S. Army must be able to pass the Army Physical Fitness Test (APFT).[22]


Hill sprints: Requires a high level of fitness to begin with; the exercise is particularly good for the leg muscles. The Army often trains to do mountain climbing and races.


Plyometric and isometric exercises: An excellent way to build strength and increase muscular endurance.


Sand running creates less strain on leg muscles than running on grass or concrete. This is because sand collapses beneath the foot, softening the landing. Sand training is an effective way to lose weight and become fit, as more effort is needed (one and a half times more) to run on the soft sand than on a hard surface.[citation needed]


Aquajogging is a form of exercise that decreases strain on joints and bones. The water supplies minimal impact[clarification needed] to muscles and bones, which is good for those recovering from injury. Furthermore, the resistance of the water as one jogs through it provides an enhanced effect of exercise (the deeper you are, the greater the force needed to pull your leg through).[23]


Swimming: Squatting exercise helps in enhancing a swimmer's start.[24]


For physical fitness activity to benefit an individual, the exertion must trigger a sufficient amount of stimuli. Exercise with the correct amount of intensity, duration, and frequency can produce a significant amount of improvement. The person may overall feel better, but the physical effects on the human body take weeks or months to notice—and possibly years for full development. For training purposes, exercise must provide a stress or demand on either a function or tissue. To continue improvements, this demand must eventually increase little over an extended period of time. This sort of exercise training has three basic principles: overload, specificity, and progression. These principles are related to health but also enhancement of physical working capacity.[25]


High intensity interval training


Main article: High-intensity interval training

A man and a woman participating in high intensity events during a fitness competition.

High-intensity interval training (HIIT) consists of repeated, short bursts of exercise, completed at a high level of intensity. These sets of intense activity are followed by a predetermined time of rest or low-intensity activity.[26] Studies have shown that exercising at a higher intensity has increased cardiac benefits for humans, compared to when exercising at a low or moderate level.[27] When one's workout consists of a HIIT session, their body has to work harder to replace the oxygen it lost. Research into the benefits of HIIT have shown that it can be very successful for reducing fat, especially around the abdominal region.[28] Furthermore, when compared to continuous moderate exercise, HIIT proves to burn more calories and increase the amount of fat burned post- HIIT session.[29] Lack of time is one of the main reasons stated for not exercising; HIIT is a great alternative for those people because the duration of a HIIT session can be as short as 10 minutes, making it much quicker than conventional workouts.[30]


Effects


Main article: Exercise physiology


Controlling blood pressure


Physical fitness has proven to support the body's blood pressure. Staying active and exercising regularly builds a stronger heart. The heart is the main organ in charge of systolic blood pressure and diastolic blood pressure. Engaging in a physical activity raises blood pressure. Once the subject stops the activity, the blood pressure returns to normal. The more physical activity, the easier this process becomes, resulting in a fitter cardiovascular profile.[31] Through regular physical fitness, it becomes easier to create a rise in blood pressure. This lowers the force on the arteries, and lowers the overall blood pressure.[32]


Cancer prevention


Centers for disease control and prevention provide lifestyle guidelines for maintaining a balanced diet and engaging in physical activity to reduce the risk of disease. The WCRF/ American Institute for Cancer Research (AICR) published a list of recommendations that reflect the evidence they have found through consistency in fitness and dietary factors that directly relate to cancer prevention.


The WCRF/AICR recommendations include the following:


Be as lean as possible without becoming underweight.


Each week, adults should engage in at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity.


Children should engage in at least one hour of moderate or vigorous physical activity each week.


Be physically active for at least thirty minutes every day.


Avoid sugar, and limit the consumption of energy-packed foods.


Balance one's diet with a variety of vegetables, grains, fruits, legumes, etc.


Limit sodium intake and the consumption of red meats and processed meats.


Limit alcoholic drinks to two for men and one for women a day.[33]


These recommendations are also widely supported by the American Cancer Society. The guidelines have been evaluated and individuals that have higher guideline adherence scores substantially reduce cancer risk as well as help control a multitude of chronic health problems. Regular physical activity is a factor that helps reduce an individual's blood pressure and improves cholesterol levels, two key components that correlate with heart disease and type 2 diabetes.[34] The American Cancer Society encourages the public to "adopt a physically active lifestyle" by meeting the criteria in a variety of physical activities such as hiking, swimming, circuit training, resistance training, lifting, etc. It is understood that cancer is not a disease that can be cured by physical fitness alone, however, because it is a multifactorial disease, physical fitness is a controllable prevention. The large associations tied with being physically fit and reduced cancer risk are enough to provide a strategy to reduce cancer risk.[33] The American Cancer Society asserts different levels of activity ranging from moderate to vigorous to clarify the recommended time spent on a physical activity. These classifications of physical activity consider intentional exercise and basic activities performed on a daily basis and give the public a greater understanding of what fitness levels suffice as future disease prevention.


Inflammation


Studies have shown an association between increased physical activity and reduced inflammation.[35] It produces both a short-term inflammatory response and a long-term anti-inflammatory effect.[36] Physical activity reduces inflammation in conjunction with or independent of changes in body weight.[37] However, the mechanisms linking physical activity to inflammation are unknown.


Immune system


Physical activity boosts the immune system. This is dependent on the concentration of endogenous factors (such as sex hormones, metabolic hormones and growth hormones), body temperature, blood flow, hydration status and body position.[38] Physical activity has been shown to increase the levels of natural killer (NK) cells, NK T cells, macrophages, neutrophils and eosinophils, complements, cytokines, antibodies and T cytotoxic cells.[39][40] However, the mechanism linking physical activity to immune system is not fully understood.


Weight control


Main article: Weight control


See also: healthy diet


Achieving resilience through physical fitness promotes a vast and complex range of health-related benefits. Individuals who keep up physical fitness levels generally regulate their distribution of body fat and prevent obesity. Abdominal fat, specifically visceral fat, is most directly affected by engaging in aerobic exercise. Strength training has been known to increase the amount of muscle in the body, however, it can also reduce body fat.[41] Sex steroid hormones, insulin, and appropriate immune responses are factors that mediate metabolism in relation to abdominal fat. Therefore, physical fitness provides weight control through regulation of these bodily functions.[42]


Menopause and physical fitness


Menopause is often said to have occurred when a woman has had no vaginal bleeding for over a year since her last menstrual cycle. There are a number of symptoms connected to menopause, most of which can affect the quality of life of a woman involved in this stage of her life. One way to reduce the severity of the symptoms is to exercise and keep a healthy level of fitness. Prior to and during menopause, as the female body changes, there can be physical, physiological or internal changes to the body. These changes can be reduced or even prevented with regular exercise. These changes include:[43]


Preventing weight gain: around menopause women tend to experience a reduction in muscle mass and an increase in fat levels. Increasing the amount of physical exercise undertaken can help to prevent these changes.


Reducing the risk of breast cancer: weight loss from regular exercise may offer protection from breast cancer.


Strengthening bones: physical activity can slow the bone loss associated with menopause, reducing the chance of bone fractures and osteoporosis.


Reducing the risk of disease: excess weight can increase the risk of heart disease and type 2 diabetes, and regular physical activity can counter these effects.


Boosting mood: being involved in regular activities can improve psychological health, an effect that can be seen at any age and not just during or after menopause.[44]


The Melbourne Women's Midlife Health Project followed 438 women over an eight-year period providing evidence showing that even though physical activity was not associated with VMS in this cohort at the beginning, Women who reported they were physically active every day at the beginning were 49% less likely to have reported bothersome hot flushes. This is in contrast to women whose level of activity decreased and were more likely to experience bothersome hot flushes.[45]


Mental health


Main article: Neurobiological effects of physical exercise


See also: Mental health § Physical activity


Studies have shown that physical activity can improve mental health and well-being.[46][47] This improvement is due to an increase in blood flow to the brain, allowing for the release of hormones as well as a decrease stress hormones in the body (e.g., cortisol, adrenaline) while also stimulating the human body's mood boosters and natural painkillers.[48] Not only does exercise release these feel-good hormones, but it can also remove one's worries and help build confidence.[49] These trends improve as physical activity is performed on a consistent basis, which makes exercise effective in relieving symptoms of depression and anxiety, positively impacting mental health and bringing about several other benefits. For example:[50]


Physical activity has been linked to the alleviation of depression and anxiety symptoms.[46]


In patients suffering from schizophrenia, physical fitness has been shown to improve their quality of life and decrease the effects of schizophrenia.[51]


Being fit can improve one's self-esteem.


Working out can improve one's mental alertness and it can reduce fatigue.


Studies have shown a reduction in stress levels.


Increased opportunity for social interaction, allowing for improved social skills[50]


To achieve some of these benefits, the Centers for Disease Control and Prevention suggests at least 30–60 minutes of exercise 3-5 times a week.[52]


History


See also: History of physical training and fitness

Ladies performing a common 19th-century fitness routine including climbing the underside of a ladder, balancing and gymnastics.


In the 1940's a brilliant emigrant M.D. from Austria named Dr. Hans Kraus began testing children in the U.S. and Europe for what he termed, "Muscular Fitness." (in other words, muscular functionality) Through his testing, he found children in the U.S. to be far less physically capable than European children. Kruas published some alarming papers in various journals and got the attention of some powerful people, including a senator from Pennsylvania who took the findings to President Dwight D. Eisenhower. President Eisenhower was "shocked." He set up a series of conferences and committees; then in July of 1956, Eisenhower established the President's Council on Youth Fitness.


In Greece, physical fitness was considered to be an essential component of a healthy life and it was the norm for men to frequent a gymnasium. Physical fitness regimes were also considered to be of paramount importance in a nation's ability to train soldiers for an effective military force. Partly for these reasons, organized fitness regimes have been in existence throughout known history and evidence of them can be found in many countries.


Gymnasiums which would seem familiar today began to become increasingly common in the 19th century. The industrial revolution had led to a more sedentary lifestyle for many people and there was an increased awareness that this had the potential to be harmful to health. This was a key motivating factor for the forming of a physical culture movement, especially in Europe and the USA. This movement advocated increased levels of physical fitness for men, women, and children and sought to do so through various forms of indoor and outdoor activity, and education. In many ways, it laid the foundations for modern fitness culture.[53]


Education


See also: Physical education


The following is a list of some institutions that educate people about physical fitness:


American Council on Exercise (ACE)


National Academy of Sports Medicine (NASM)


International Sports Science Association (ISSA)


See also


20th century women's fitness culture


Bodybuilding


Fitness fashion


Fitness professional


Healthy diet


Health


Health club


History of physical training and fitness


Outline of exercise


Personal trainer


Physical exercise


Power training


Strength training


Weight training


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Wednesday, April 20, 2022

Berea College Scholarships for International Students


Berea College is one of the america’s best rated universities and the only one in the country that gives fully funded berea college scholarships to international students with zero capital backing but strong educational qualifications with zeal to further their studies in the college. This scholarship opportunity in Berea College is open for all international student who meets school criteria.

For the academic year 2022, fully funded berea college scholarships in (2022-2023) is open to international students from all over the world who wish to pursue undergraduate studies at Berea College in the United States.

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ACT: 19 Composite.

Candidates need to be fluent in the English language.

SAT I: 980 Combined Score or 1330 Combined Score.

TOEFL: 190 (computer-based); 520 (paper-based); 68 (internet-based).


Eligibility Criteria for Berea College Scholarship

Before you can be awarded
scholarship to study in this college, you must meet all this below stated eligible criteria:

Eligible country: All countries in the world are eligible.

Candidate must make excellent result in at least on of the following exams: TOEFL, IELTS, ACT or SAT.

Language: English is a required language.


How to apply for Berea College Scholarships:

Copy of official scores from at least one of the following exams: ACT, SAT, TOEFL, ot IELTS.

International Personal Essay and Essay Cover Sheet.

International Financial Questionnaire (IFQ).

Personal Statement of Financial Circumstances.

International Financial Recommendation From.

International Application for Admission and berea college scholarships form.

Copy of official secondary school records. DO NOT SEND ORIGINALS.

Two Admission Recommendation letters, at least one of them should be written by a current or former teacher.

University of Cincinnati International Scholarships 2022/2023- USA

University of Cincinnati International Scholarships, To ensure that the financial burden of students undertaking their graduate studies in the USA does not discourage bright students, the University of Cincinnati has come up with the International Scholarships program for the academic year 2022-2023.


The award is open for outstanding students from all over the world and also has the motive of supporting them in order to pursue an undergraduate degree program.


The University of Cincinnati was founded in 1819 as Cincinnati College. It is a public research university dedicated to undergraduate, graduate, and professional education, experiential learning, and research.


Why study at the University of Cincinnati? It is one of the top public institutions in the United States, with a significant educational influence. Students at the University of Cincinnati benefit from both academic achievement and practical experience. UC is a world-class public urban research university dedicated to quality and diversity in its students, faculty, staff, and activities.


Application Deadline: Applications are open for Summer Semester 2022 and close on March 1, 2022


University of Cincinnati Brief International Details


University or Organization: University of Cincinnati


Department: NA


Course Level: Undergraduate course


Awards:$8,000 per academic year


Access Mode: Online


Number of Awards: Not known


Nationality: International


The program can be taken in the USA


University of Cincinnati International- Eligibility


Eligible Countries: All nationalities


Acceptable Course or Subjects: The opportunity is for undertaking an undergraduate degree program in any field offered by the university


Admissible Criteria: An overseas applicant will be considered for the grant on the bases of the following requirements-


Students whose entire high school was completed outside the U.S.


Students entering UC directly from a university outside of the U.S.


Students entering UC through Conditional Admission


Foreign nationals who have completed (or are completing) an Associate’s degree from an accredited university or community college in the U.S. or outside of the U.S.


Foreign national transfer students who have earned at least 24 semester hours of university-level course credit at a university outside of the U.S.


Application Method


How to Apply: In order to apply for this opportunity, applicants can apply to UC through its official portal or through the Common Application Students who are offered admission at UC will be considered.


Supporting Documents: The students are required to present the following documents to the university:


High school transcripts


Letter o recommendation


Admission Requirements: The applicants must have attained an ACT score of 23 or SAT score of 1130.


Language Requirement: The students must submit scores of the following English language proficiency tests:


TOEFL – 79


IELTS – 6.5


ELS – 112


Duolingo PET


Advantages & Benefits


The educational award is renewable for up to the duration of an undergraduate course with an average amount of $8,000 per academic year. Adding up to $32,000 over four academic years! For students applying to the regional campuses, the average scholarship is $1,500 per academic year, adding up to $3,000 over two academic years.

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