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Stanislava Ponjevic | University of Sunderland

Pharmacy MPharm

  • Name: Stanislava Ponjevic
  • Age: 22
  • Studying: Pharmacy MPharm
  • Hometown: Alberta, Canada
  • Ambitions: To explore as many countries as I can, promote healthy lifestyle choices and get a PharmD degree to teach at a university level.
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May 8th, 2015

Flax Pancakes with Chocolate Greek Yogurt Topping

Hello everyone!

I’m proud to say that I’ve made clean eating a major part of my lifestyle (with a cheat day here and there of course) and it’s allowed to me train better and overall feel my best. I had always been a healthy eater but eating clean required a lot of experimenting with food and meal preparation time which I at times struggled with but it allowed me to come up with tons of amazing recipes that I can share with you! My most recent creation was flaxseed pancakes with a greek yogurt topping that tastes exactly like whip cream, might I say probably even better as its chocolate-y! Read the recipe below and try it; only 10 minutes preparation time and 100% recommended by yours truly!

flaxpancakes

Flaxseed Pancakes Ingredients

(Makes 2 American style pancakes):

  • 1.5 tbsp wholemeal flour
  • 2 tsp ground/milled flaxseed (sold at Holland and Barrett)
  • 1 egg
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • pinch of nutmeg (optional)
  • 1/2 banana
  • Coconut/Almond milk as needed for desired consistency

Mash the banana well and beat in the egg and vanilla. Then add the dry ingredients in and mix well! If the mixture is too thick add a bit of milk. Line a frying pan with coconut oil and pour half the batter onto the pan; cover with a lid to ensure the middle is cooked. When you notice the top of the pancake has started cooking, flip and cook until done.

 

Greek yogurt topping:

  • 100g of 0% Fat greek yogurt
  • 1/2-1 tsp of Organic cocoa powder (add as desired, too much may make it bitter)
  • 1 tsp Organic no-sugar added peanut butter
  • 1 tsp agave syrup

Mix the ingredients well in a bowl until mousse-like consistency is reached; should be fluffy and light. Top the pancakes with the Greek yogurt mixture, dried coconut and fresh or frozen berries; I added frozen summer berries that I purchased at Tesco! If you’re feeling indulgent (or very Canadian as I usually do) add some maple syrup!

 

Have an awesome weekend guys!

Stanislava

April 20th, 2015

Motivating Yourself

Hey everyone!

Today I spent some time talking with one of my close friends about our motivations and goals after graduation; as my second year is coming to a close I find myself thinking about what’s in store for me in these last 2 years of my degree. Our conversation empowered me, as it reminded of the reasons for which I am continuously pushing myself in my life and in my education. Motivation can be a hard thing to muster up especially during exam time and we can all sometimes enter a ‘slump’ from which we feel it is hard to come out of. Motivation can come from many places, mine recently came from the conversation I had with my friend, but it also comes from my family, quotes from people I look up to, images of the things I strive for in life and even videos! I decided to attach my 3 favorite motivational videos that I keep in my bookmarks and frequently go back to when I feel I need that extra bit of motivation. I hope you enjoy them as much as I do and have a look as there are many others that may motivate you more than the one’s I have included below. Find what works for you, that is the most important thing. Once you’ve captured that feeling, that energy, nothing will be able to stop you. Happy studies!

Stanislava

April 9th, 2015

What Exams To Expect in the Pharmacy Course II

Hey everyone!

So here is the rest of the summarized exams that can be expected; this post outlines the exams for Level 3 and 4. I tried to make this as detailed as I could by asking friends from the above years, hopefully this gives you all an idea of what you can expect!

 

Level 3

  1. Pharmacy calculations exam; pass grade is 70%
    -15 questions, 1 hr 15 minutes to complete
  2. OSCE for MPH 322
    -5 stations: legal check, clinical check, POM counseling, medical examination and medication history (related to material learned in 322)
    – December, before the Christmas break
  3. MPH 322 written exam
    – During the May exam period
    – MCQ and long answer questions; 3 hours to complete
  4. OSCE for MPH 327
    – 4 stations: clinical check, POM counseling, medical examination and medication history (related to material learned in 327)
    – May exam period
  5. MPH 327 written exam
    – During the May exam period
    – MCQ and long answer questions; 3 hours to complete
  6. VIVA for MPH 328
    – Oral examination; defending thesis project
    – Roughly 20 minute discussion with your tutor and a moderator

 

Level 4

  1. Numeracy exam; pass grade is 70%
  2. OSCE
    – Only one to complete for the whole year; 8 stations
    – Clinical and pharmacy practice
  3. MPH M13 written exam
    – During the May exam period
    – 3 hours to complete
  4. MPH M07 written exam
    – During the May exam period
    – 3 hours to complete

 

Stanislava

April 8th, 2015

What Exams To Expect in the Pharmacy Course Part I

Hello everyone!

I’ve had quite a few people messaging me asking me about the types (and amount of exams) they can expect to be doing if they decide to take the pharmacy course here at the University of Sunderland. To make it clearer for everyone, I’ve decided to outline in bullet points the exams you can expect for each level (1-4).

Level 1

  1. Multiple choice exam (MCQ): 40 questions; 2 hours to complete
    – Two of these will be done in Term 1 (MPH 116); each exam will test on 5 weeks worth of lectures
  2. MCQ for MPH 117: 40 questions; 2 hours to complete
    – Only one for Term 2, also based on 5 weeks of lectures
  3. OSCE (practical) exam; during the May examination period
    – 4 stations, 7 minutes per station; includes systems review (medical history), medication review, manual blood pressure and
  4. Oral defense; short 15 minute oral examination with your tutor
  5. MPH 116 written exam
    – May exam period; tests all material from Term 1
    – 3 hours to complete
  6. MPH 117 written exam
    – May exam period; tests all material from Term 2
    – One week after MPH 116 exam
    – 3 hours to complete

 

Level 2

  1. MCQ for MPH 209: 45 questions, 2 hours to complete
  2. MCQ for MPH 210: 45 questions, 2 hours to complete
  3. OSCE for MPH 209
    – 3 stations, 7 minutes per station; includes the cardiovascular examination, medical history and data station (written)
    – During the January examination period
  4. Law exam MPH 209: 40 multiple choice questions and 4 written questions, 3 hours to complete
    – During the January examination period
  5. OSCE for MPH 210
    – 4 stations, 7 minutes per station; includes respiratory examination, history taking, data station and medicines use review.
    – During the last week of classes for Term 2
  6. VIVA (oral exam)
    – During the May exam period
    – Roughly 20 minutes; discussion about MPH 210 project with your tutor
  7. Dispensing exam
    – 8 prescriptions; 3 hours to correct and fill all prescriptions ensuring there are no errors
  8. MPH 209 written exam
    – May exam period; tests all material from Term 1
    – 3 hours to complete
  9. MPH 210 written exam
    – May exam period; tests all material from Term 2
    – 3 hours to complete

 

I’ll be posting the exams for Level 2 and 3 tomorrow so stay tuned! Hope this answers some of your questions and if you have anymore feel free to message me or comment below!

 

Stanislava

April 7th, 2015

How To Make Healthy Nutella

Hey everyone!

One week done and dusted of my 21 day carb-free challenge! I’ve really had to step out of my comfort zone with meal preparation and I’ve learned how to substitute vegetables for their starchy counterparts. One of my favorite new discoveries is recipes with cauliflower; stay tuned for a later post about this! Since the start of the challenge I’ve been doing research to give myself some ideas of carb-free meals that I can prepare; although this one may be slightly unrelated I figured it’s one that a lot of people will enjoy… So I give you, the recipe for healthy Nutella!

 

Healthy Nutella:

Ingredients (purchased from Tesco, except for the coconut oil)

  • 250 g of roasted hazelnuts (£3.40)
  • 2 tablespoons pure vanilla (£0.98 for 35ml)
  • 30 g of dark cocoa powder (£2.20 for 125 g)
  • 80 g of honey (£1.45 for 454 g)
  • 70 ml unsweetened almond milk (£1 for 1 L)
  • 2 tablespoons coconut oil

Blend well! It make take a bit depending on the strength of your blender or food processor. Once finished, store in an airtight container and keep in the fridge until finished. I’m not sure of the expiry date but I’m sure it’ll be eaten before it has the chance to expire! Perfect for protein pancakes or a spoonful when cravings arise.

Original recipe

 

Stanislava

April 5th, 2015

SAFC Match Day

Hello everyone!

Today was derby day in Sunderland (a match where the two rival teams; SAFC and NUFC play) and the town was absolutely packed with SAFC supporters. I decided to post a throwback video showing my very first match day experience; it shows footage from the SAFC v. AVFC match from a couple weeks ago. Hope you enjoy and make sure to go to a match day… the energy from the crowd is crazy!

 

Stanislava

April 2nd, 2015

No Carb Challenge

Hey guys!

So I’ve decided to try a no-carb challenge for the next 3 weeks, I’m doing this as part of my fitness plan through Pure Gym Sunderland. This is my first week and I have to say it’s been a struggle so far. Along with my no-carb diet, I’ve been going to high intensity classes called LES MILLS GRIT, 2-3 times a week. In these classes we do high intensity cardio or strength training with minimal breaks for 30-45 minutes.

Here is a list of the foods that are currently in my fridge according to the plan:

Veggies

  • Cauliflower
  • Broccoli
  • Spinach
  • Lettuce
  • Carrots
  • Celery
  • Kale
  • Cabbage
  • Cucumber
  • Onions
  • Mushrooms
  • Avocado
  • Cherry tomatoes

Meat/Fish

  • Irish beef steak
  • Chicken breast
  • Diced lamb
  • Salmon fillets
  • Tuna steak and canned
  • Turkey mince
  • Mussels (frozen)
  • Cod fillets (frozen)

Others: eggs, almonds, cashews, hot sauce, and almond milk.

During this plan I’m avoiding diary (milk, cheese etc), therefore I’ve been drinking my coffee with almond milk! I’m also meant to avoid eating any fruit as it is high in sugar and carbs; this will be the hardest challenge for me. I’ve also included whey protein isolate shakes from Myprotein as a post-workout drink. Over the next couple of weeks I’ll be including some carb-free recipes so stay tuned! Here are a few pictures of the meals I’ve been preparing.

IMG_5243

Baked steak, lightly seasoned with sea salt and pepper. Fried mushroom and courgette with garlic seasoning and a side of fresh cucumber.

 

Stanislava

April 1st, 2015

Stress Management While in University

Hey everyone!

It’s the end of the year and we’re all gearing up for the start of exams; therefore I wanted to talk about something I find fairly important to us as students. Many people don’t realize the stresses that can pile up while you are completing your studies but as I’ve seen (and experienced myself) they are innumerable and range from personal issues, to deadlines and even living situations!

I recently attended a pharmacist support seminar that was aimed at helping students (not only pharmacy students) and pharmacists deal with stress. The seminar focused on these 5 main concepts: connecting with those around you; being active; being aware of the world around you and what you are feeling; trying/learning something new and giving back. Here are some main points from the seminar that I found to be most useful:

  • When you are feeling stressed, write down 5 things that make you feel happy and that you are thankful for… this will increase the flow of positive thoughts and will be guaranteed to make you smile!
  • Recognize your patterns of behavior; understand when you are reaching a level of unnecessary stress and do something to counteract it. This may include a coffee break, walk, reading a book or even a bath.
  • If you experience anxiety that accompanies your stress, try some breathing exercises. Concentrating on your breathing will take your mind away from the initial anxiety, then incorporate positive thoughts.
  • My favorite tips of the seminar… healthy eating! I’m known to consume more than a recommended amount of coffee when I get stressed but by recognizing this habit, I can avoid any negative effects and swap my coffee for green tea.
  • It is proven that exercise releases endorphins which are positive hormones that give you the “happy” factor. Other benefits of exercise include: deeper sleep, increased confidence and motivation, stress relief (especially when kickboxing) and improved concentration.

I hope that these tips help in the next 2 months as everyone is preparing for exams, I plan on including many of the tips in an attempt to avoid stress in the first place! Wishing everyone luck all their assignments and exams!

 

For additional support services:

Samaritans – talk about whatever you want, whenever, in confidence

Anxiety UK – supporting those with anxiety

Pharmacist Support – for any further information for pharmacy students/pharmacists

 

 

Stanislava

March 9th, 2015

How-To do a Plank Row

Hello everyone and happy Monday!

I’m officially past the one month mark of my motivated gym journey! A month ago I decided to become more dedicated to my fitness routine; I’ve always been quite into going to the gym but as soon I get busy I get into a slump and stop going. This time around I got myself a gym partner, Katia, who motivates me (and I her) on days where we feel like we could “just pass” or “go another day”. We’ve been going strong so far and averaging 4-5 days at the gym each week which is an amazing feat for the both of us! We’ve paired our new gym routine with meal planning and of course an allocated “cheat day” where we get to eat what we want (within reason), for me this is normally a dinner or dessert that I’ve been craving that week. So here’s a video to show you guys an exercise that we do in the gym and stay tuned for more exercise videos as we go through the next month of our fitness routine!

 

 

Stanislava

March 8th, 2015

Surprising a friend for her birthday

Hello guys!

One of my favorite parts about studying abroad is how many amazing new friends you get to make, friends that you normally never would have even dreamed of having! Studying in Sunderland has allowed me to make friends from so many countries like: Ireland, England (of course), Greece, Bulgaria, Malaysia and even different cities in Canada. I love to plan surprises and when it came time to Meadhbh’s 21st, I knew I had to make it special. So watch the video below to see how it happened, maybe it’ll give you an idea of how to surprise one of your friends!

 

Stanislava