51 Ways To Cope With Stress

Just a few ways you can deal with the stress of finals this week! (Click the image to get a bigger view) Good luck everyone! Enjoy your upcoming winter break! 

Holiday Closures

Dealing With Finals Stress During the Holidays

 

Image Credit: 123Life.com

 
No matter your faith, no matter your family background, the holidays will have some emotional impact on you.  Your emotions may run the gambit from joy, anticipation, and love of the traditions to overwhelmed, loneliness, non-belief, and hatred of the traditions. You also may find yourself stepping on both sides of that fence; i.e. loving the traditions but dreading the family dynamics that always seem to push your buttons.  Whatever your experience is, there are some things you can do or some thoughts you can ponder to help ease your journey through the holiday season to Spring semester. 

Acknowledge the life stresses you have.  Most of you will be preparing for finals through Hanukah, Christmas, or Kwanza celebrations. You may be facing some stark realities about your financial state during this time and feel pressured to spend on gifts that just aren’t in your budget as you look at buying books for the next semester.  These stresses are real and are only intensified by a refusal to address them or by telling yourself you shouldn’t be feeling them.  Take time to truthfully acknowledge the things in your life that bring stress.

Acknowledge the emotions you experience during this time. They may not all be pleasant happy emotions but like the weather they will change without you fighting, denying, or hanging onto them.  Emotions aren’t in your control so just recognize them.  A happy byproduct of not fighting with our emotions is they generally become less distressful. 

And finally, seek help when you feel like your demands outreach your skill level.  This may involve seeking out a trusted friend, talking to a valued advisor, or contacting one of our therapists in Health and Wellness.  We can’t always have all the answers or skills to solve our life problems and counseling with a trusted source can help with skills development and perspective.  

Portion Control

above image: Portion Size Plate via (webmd.com)

Over the years portion sizes have gotten larger and larger, and this makes It's hard to control how much you should eat when you have so much food in front of you.

Make sure you portion your plate right. When you are loading up your plate you should be aware that at least half of your plate should be filed with veggies, the more color the better. The other half of your plate should be half low-fat protein that has been baked, broiled or grilled, not fried. The other half of the half plate should be whole-grain starches, which are good for your heart and will keep you feeling full for longer. Vegetables like corn, potatoes, and yams are high in starch and should be kept on the 1/4 part of the plate instead of the vegetables side of the plate. 

Basic guidelines for estimating portions are: 

• Baseball = 1 cup. Serving size for yogurt, 1 fruit, salad greens, or cooked veggies
• Lightbulb = 1/2 cup. Serving size for ice cream, frozen yogurt, rice, or pasta, 
• Golf ball = 1 oz or 2 teaspoons. Serving size for peanut butter or hummus 
• Poker chip = 1 teaspoon. Serving size for fats or oils like butter, salad dressing, or mayo, and oil
• Cassette tape = 1 slice of bread 
• Deck of cards = 3 oz of meat (chicken). Serving size for a slice of cake, tofu, lean meat or poultry, 
• Checkbook = 3 oz of fish
• CD = 1 oz lunch meat 
• Hockey puck = 3 oz muffin or biscuit
• 3 dice = 1 1/2 oz cheese
• Computer mouse = baked potato
• Dental floss container = brownie or piece of chocolate

Great American Smoke Out

Check this out: Since the 1970s, people across the nation come together every year on the third Thursday in November to take part in the Great American Smokeout. While some may envision cities in flames in an attempt to literally smoke people out of buildings in protest, the reality is something much more positive. According to the American Cancer Society, the founders of the event, it’s a day for smokers “to make a plan to quit, or plan in advance and then quit smoking that day. The event challenges people to stop using tobacco and helps people know about the many tools they can use to quit for good.” Through the years, this annual event has evolved to not only include quitting tobacco, but as a day to promote tobacco-free lifestyles through advocacy activities, increase the push for tobacco control and prevention laws and policies, and tobacco prevention efforts among our young people.

Do you or someone you know smoke? Because what we’re trying to say is… The Great American Smokeout is a great time to commit to quit. Tobacco takes the lives of 1/3 of its users, and nobody likes to lose a loved one like that. So, perhaps we can all work together to prevent those tobacco deaths. Research shows that tobacco users are most successful in quitting when they have support. Here are some of the most effective ways to kick the habit:

-          Nicotine replacement products, like gum or the patch

-          Counseling (which is free through Health & Wellness Services)

-          Quit groups

-          Telephone smoking cessation hotlines (call 1.800.227.2345 to find one in your area)

-          Encouragement and support from friends and family (THIS. IS. HUGE.)

If you would like to schedule your free tobacco cessation consultation with us, call 801.957.4268. We’ve also got an event for the Great American Smokeout on the 20^th in the Student Event Center from 11-1pm. We realize that that isn’t on the third Thursday, but sometimes you gotta do what you gotta do. Stop by for free food, prizes, and information!

We look forward to seeing you!

Mindful Eating

Do you ever catch yourself on the couch snacking and watching TV, only to realize after the two hour marathon of (insert your favorite show) you’ve devoured the entire bag of Doritos, plus?  Often when we’re eating and doing another activity, such as watching TV, we’re not being mindful of the contents we’re putting in our bodies. We start off with good intentions of just having a small portion, snack size, of a food, but then it leads to mindless eating or snacking and before you know it, the whole bag is gone. We recommend enjoying what you’re eating by being mindful of what you’re eating. Really be aware of your senses while eating – pay attention to the color, smell, taste, and texture of the food or drink. What emotions are occurring while eating a particular food? We invite you to practice being present, in the moment, when you’re eating and be mindful of the connections you associate with foods

Do you eat because you’re bored or actually hungry? You might crave a snack or something small to tie you over to your next meal, but is that what you get? Listen to your body. If you aren’t hungry but need something to keep your mouth busy, try a hard piece of candy or sugarless gum. Fruits and vegetables make great snacks.

The U.S. Department of Agriculture recommends four to six meals a day. This includes three main meals and snacks in between meals. A snack should be between 100 – 200 calories. Pay attention to the energy density of the foods you are eating. Avoid foods that pack lots of calories and replace them with an equal volume of foods with fewer calories (nutrient dense calories). Here’s a good guide to follow:

·         High Density (eat less of these):  These are foods with 4-9 calories per gram of weight. Examples: crackers, cookies and high-fat foods like butter and bacon.

·         Medium Density (proceed with caution):  Foods with medium energy have 1.5 to 4 calories per gram of weight. Foods that fit here include hard-boiled eggs, legumes, dried fruits, bagels, jelly, whole-grain bread and part-skim mozzarella cheese.

·         Low Density (go for it!): These foods range from 1.5 calories per gram or less. Examples: tomatoes, cantaloupe, broth-based soups, fat-free cottage cheese, plain fat-free yogurt, strawberries, broccoli, and lean meats like turkey or chicken breast. Most fresh fruits and vegetables fall into this category.

Here’s the challenge you’ve been waiting for – Get to know yourself!

By: Tatiana Burton

Halloween Safety for College Students

Above image: Collegeville masks from 1981 (via Plaid Stallions).

Halloween is a good time to have fun, but since it's on a Wednesday this year, we've got some tips for you to follow to make sure you can get to work/school the next day. Not to be a buzz kill, but we don't want to see you in the clinic on November 1st for a Halloween related accident, and we really don't want you to end up in the hospital. 

1. DON'T DRINK AND DRIVE! This is a no brainer, so don't get behind the wheel drunk or get into a car with a drunk driver. Even if your friend says they are okay to drive, call a cab or find a designated driver. Getting a cab is much cheaper than getting a ticket. Robert DeBry & Associates offers cab ride reimbursement on holidays! You can learn more about that here. http://www.robertdebry.com/free-ride.php It's also a good idea to drive extra cautiously to watch for trick-or-treaters. 

2. DRINK RESPONSIBLY. If you are going to drink, don't over do it. Know your limits, if you can't stand or you're seeing double, that's probably a good indicator that you should stop.  Trying to keep track of how many drinks you've had is also a good way to find out what your limits are. It is recommended that you drink no more than one drink per hour. And remember, don't drink on an empty stomach and make sure you drink plenty of water. 

3. MAKE SURE YOUR COSTUME IS FUNCTIONAL. Don't wear heels if you can't walk in heels. Be sure that you wan walk in your costume with out tripping or falling. Make sure you can breathe and see if you're wearing a mask. Try out your face-paint or make-up on a small area of skin before applying it to your whole face to avoid getting an unsightly rash. 

Tobacco Free Campus Policy

There are over 49,000 deaths in the US among adult non-smokers as a result of second hand smoke, according to the National Cancer Institute.  So how does this affect Salt Lake Community College?

SLCC is in the developmental process of implementing a Tobacco free campus to insure the health and wellness of each and every student.

“Currently, the tobacco policy on campus is supporting the Utah Indoor Clean Air Act, so by state law you can’t smoke within 25-feet of a doorway or an open window,” said Peter Moosman.  “It’s really hard to enforce, so the policy that we are proposing is a tobacco free campus policy.”

Going through the process of making this policy, the Health and Wellness Department went through several loopholes that prevented them from progressing forward.  

The Health and Wellness Department had conflicts with discrimination against smokers, taking away smokers rights and how they were going to enforce the policy.  

“Smokers as a group have no rights as smokers.  You don’t have the right to go into a public place and expose others to toxic chemicals,” said Peter Moosman.

In a survey done in fall of 2011, the Health and Wellness Department at SLCC showed that 86 percent of students believe that secondhand smoke is either extremely or very harmful.  

More than 7,000 chemicals are identified in secondhand smoke alone and cause approximately 69 types of cancer, according to the National Cancer Institution.

“People that do have rights are those with Asthma and Respiratory issues.  They are protected under the American Disabilities Act and so we as a college have a responsibility to protect those students by law,” said Moosman.

SLCC isn’t taking away the smokers right to smoke but simply asking them to leave the campus to the nearest public sidewalk to not expose the toxic chemicals to other students on campus.

Another idea that was brought up instead of completely getting rid of tobacco was to implement a designated smoking station.  The Health and Wellness Department worked out maps to see what still complied with the 25-feet rule but the only places were small pockets and tended to be high traffic areas.

“Looking into the designated smoking areas wasn’t very effective because of our campus being so small in order to walk to one smoking station, you could probably walk another direction to a public street,” said Moosman.

Also considering the current policy, there is no designated line telling you where 25-feet is.  The same issue can occur with the designated smoking station.  Where can you define the line for the designated smoking station?

With the new tobacco policy currently going through a feedback process, this policy won’t be going into effect until Aug. 1, 2013, the start of the next school year.  If everything goes as planned and it is approved by the vice president of student services, they plan to take it to the cabinet and begin to enforce the policy by next year.  For more information, visit the Taylorsville Redwood Student Center Building and talk with the Health and Wellness Department or visit their website at slcc.edu/hw.

By Nichole Steinfeldt

Cold & Flu Giftbasket Giveaway

It's time for another gift basket giveaway! This basket is a cold and flu prevention and care package, that includes: soup, cough drops, vitamin c, tissues, hand sanitizer, and a bunch of other goodies!  

To enter, use the Rafflecopter form below. Make sure you comment on the blog post or you will be disqualified! The giveaway will end on Monday, November 12, and we will announce the winner on Tuesday, November 13. Please be aware that you must be a currently enrolled student at Salt Lake Community College to win. Good Luck! And don't forget to check back here every Tuesday for our awesome posts! 

a Rafflecopter giveaway

Mental Health Screening

October brings around Mental Illness Awareness Week, a week that is dedicated to helping the general public better understand and treat mental health concerns, especially depression.  Why is this week important?  Mental Health America estimates that one in four women and one in ten men in the United States will experience depression at one point in their lives.  Depression can affect anyone, regardless of race, ethnicity, socioeconomic status, or age.  It can also be a very serious illness, with decreased daily functioning, negatively affecting work and school performance, in addition to personal relationships, and even suicide as possible by-products.

With these significant risks in mind, it is important to understand the difference between “feeling blue” and depression.  The National Institute of Mental Health states that everyone has feelings of sadness, but that those feelings normally go away in a few days.  Depression, however, is when those feelings do not go away, when a person feels sad or empty most of the day for at least two weeks and loses interest in things they normally enjoy.  Other typical symptoms of depression include disturbed sleep (sleeping too little or too much), irritability or agitation, loss of energy, disturbed appetite (eating more or less than usual, leading to weight gain or loss), difficulty concentrating, and thoughts of death or suicide.

Sound familiar?   Worried that you or someone you know may be experiencing depression?  The SLCC Health and Wellness Center can help.  On Thursday, October 25, the Health and Wellness team will provide free depression screening at the Student Center from 11 am – 1 pm.  Can’t make the screening or just want to talk to someone about how you’re feeling?  The Health and Wellness Center provides individual and group counseling services, including a free mental health assessment.  Take that first step towards a healthier, happier future and call for an appointment today.

Guest Post - Disability Resource Center

The Disability Resource Center is pleased to announce Disability Awareness Week! These events are cosponsored by Arts & Cultural Events, Student Life and Leadership, the Speaker’s Bureau, and FTLC.  Here is a breakdown of the various activities:

Monday, 10/29—Student Voice Project

                11:30-1:00, Student Event Center, Redwood Campus

SLCC Students with disabilities will present an informal panel discussion to share their experiences in our community. Free pizza for all who attend!

Tuesday, 10/30—Musician Jeremiah Maxey

                11:30-1:00, Jordan campus

Jeremiah Maxey is a local guitarist with one arm. Come enjoy some music between classes! Check him out at the following site: http://www.reverbnation.com/jeremiahmaxey

Wednesday, 10/31—Musician Jeremiah Maxey

                11:30-1:00, East Entrance, South City Campus

Jeremiah Maxey is a local guitarist with one arm. Come enjoy some music between classes! Check him out at the following site: http://www.reverbnation.com/jeremiahmaxey

Thursday, 11/1—Free Movie “Music Within” followed by Keynote Speaker, Dr. Richard Pimentel

10:30-12:00, Oak Room, Redwood Campus—Free Movie “Music Within” http://www.imdb.com/title/tt0422783/

12:00-1:00, Oak Room, Redwood Campus—Dr. Richard Pimentel, Keynote speaker for Disability Awareness Week

Dr. Richard Pimentel is a nationally renowned expert on Disability, Americans with Disabilities Act, and Attitude Change. He is an exceptional communicator whose audiences praise his ability to combine information, humor, metaphor, analogy and storytelling into an informative whole that does not just present the information, but really communicates it in a memorable fashion.

The movie Music Within is based on his life story. Richard is a brilliant public speaker with a troubled past, who returns from Vietnam Hard of Hearing and finds a new purpose in his landmark efforts on the behalf of Americans with disabilities.

By: Candida Darling - Director of the Disability Resource Center

Once a Bully, Always a Bully

Whether you are pushed down the stairs, made fun of for your race or constantly receiving put-downs on a social networking site, these are all forms of bullying and they cannot be left unnoticed.

Though most people think bullying stays in grade school, Cyber Bullying Goes to College by Caleb Daniloff proves that bullying continues after high school and is more commonly seen in cases of cyber bullying.

Cyber bullying consists of insults, name calling, and threats of sexual or physical harm.  And though we are now talking about a college level, peer pressure still exists. 

You can see cyber bullying on social networking sites, emails, chat rooms, instant messages and text messages. Because of continual growth in technology, more ways to be cyber bullied are coming up. 

If you feel threatened by someone over the Internet or even on campus, you shouldn’t leave it left unnoticed.  Occasionally cyber bullying can escalate at the college.  You should get rid of the source of bullying and ask someone for help. 

Whether it’s cyber bullying or someone is physically harming or verbally harming you, never leave it unnoticed.  If you are a parent and notice your child is being cyber bullied, don’t leave your child unattended but get rid of the problem by getting rid of the social networking program or block the bullies number.

-Nicole Steinfeldt SHAC student

Mental Health - Let Us Help

Yahoo!  You have finally made it into college and are full of excitement about the wonderful possibilities that await you.  The future looks bright and the world is your oyster.  The doors have been blown open to a seemingly limitless array of positive new adventures: new friends, new knowledge, new romance, new fun, new career, or even the shaping of a new personal identity.  Success is there for the taking!

But things do not always go according to plan.  Or at least, not how you thought they were supposed to go.  And while college is undoubtedly a time when many hopes and dreams are fulfilled, just as commonly, it is a time of having to face up to various disappointments and limitations.  Ouch. 

So, career choices may need to be reconsidered due to lower than expected grades.  Friendships and romantic relationships may end due to betrayal or insurmountable conflicts.  Despite your best efforts, it might be hard to find a job.  And, instead of finding yourself, you may become more confused about who you are and what you want to do.

At such times, you may end up feeling overly discouraged, stressed, overwhelmed or lost.  It might feel harder to cope and you might feel like giving up.  Maybe you find yourself drinking more, or experimenting with drugs.  Or you might find that in many ways you just do not feel like your normal self, or that your emotions feel out of control.  Rest assured that you are not going crazy.  But, you might be suffering from significant depression, anxiety or other mental health symptoms. 

This may be a scary new experience, or one you have dealt with in the past.  In either case, you are not alone.  A recent national survey of college students conducted by the American College Health Association found that at least once during the school year, 93% of students felt overwhelmed, 91% felt exhausted, 79% felt sad, 63% felt hopeless, and 45% felt so depressed that it was difficult to function.

Unfortunately, data also show that many college students who are distressed do not seek counseling or support from others.  Oftentimes this is due to the common, but erroneous, myth that anyone with mental health struggles is defective or weak or crazy.  Actually, the truth is just the opposite.  Those who decide to seek counseling show thereby that they possess good self-awareness, decision making and courage in getting the help that they need.

Besides, counseling helps.  Research shows that the majority of people who receive counseling improve to some extent, and much faster than if they tried to handle things on their own?  So why continue to suffering unnecessarily?  If you find yourself struggling, consider making an appointment to see one of our professional counselors at Health and Wellness Services as soon as possible.  It may end of being one of the best experiences of your college career.

By: Scott Kadera - psychologist

Flu Shots, We Still Have Them!

We heard that many people were under the impression that we are completely out of flu shots. That is not the case! We still have flu shots available for purchase. The prices are; $17 for Students, $22 for part-time staff/faculty and no charge for full-time staff/faculty with their Blue Cross Blue Shield Insurance card. Please make sure that you have your One Card (and insurance card if full-time) with you when you come to get your shot. Also, you do not have to make an appointment to get a flu shot, but we do have certain times when we are giving them. To see the schedules for our clinics, click here.

If you have any questions, please feel free to call us at 801.957.4268 and someone will be more than happy to help.

Tired?

When it comes to success in the classroom, sleep is your best defense/aid. In spring 2011, Health and Wellness Services administered the National College Health Assessment to Salt Lake community College students. We’ve found that students ranked sleep as one of the top ten academic impacts that inhibited them from doing well in their class or on an assignment. Did you know that getting adequate sleep improves your health and memory?

The National Sleep Foundation states, “Sleep regulates mood and is related to learning and memory functions. Not only will getting enough sleep help you learn a new skill, stay on task or be productive, it may also be a critical factor in your health, weight and energy level.”

 If you’re feeling tired, dragged out or sleepy during the day, here some tips for you.

·         Establish a regular bed and wake time

·         Establish a consistent relaxing “wind-down” bedtime routine

·         Avoid nicotine altogether and avoid caffeine close to bedtime

·         Exercise regularly (at least 3 hours before bedtime)

·         Create a sleep-conducive environment that is dark, quiet and comfortable.

·         Adults typically need between 7 to 9 hours of sleep per night. You can’t catch up on missed hours of sleep.

·         Your sleep environment should be used for sleep and sex. Watching TV and using your laptop hinders quality sleep.

Citation:

“Myths and Facts.” National Sleep Foundation. n.p., 2011. Web. 15 Aug. 2012.



Healthy Living Myths

So, picture this: You’re at lunch with one of your friends and they begin telling you all about this crazy article they read the other day. It’s all about how to improve your health by following some simple eating habits. As your friend explains the dos and don’ts of healthy eating, you recollect hearing them before.  About this time, you are thinking to yourself: “Alright, my close friend – whom I trust – is telling me about plausible healthy eating tips after learning about it through a reliable source. AND, I have heard it before. Yep, it’s true.”

Whoa, whoa, whoa! Lets talk about this for a second! There are many common and popular health food myths out there, and just because it sounds legitimate doesn’t mean that it is. Let’s debunk a few of those myths. Right. Now.

Myth #1: Carbs Make You Fat

Wrong. Carbohydrates are one of the best sources of energy for your body. The problem arises when we over-consume carbohydrates and then sit in a classroom and at a workspace all day. When we don’t use the carbs, they store themselves in our bodies as fat. So, if you have a meal that is high in carbs, make sure to have some kind of activity planned to use up that energy! Oh, and try to stick to plant-based carbs, like those found in whole grains, beans, fruits, and vegetables.

Myth #2: Eating Healthy is too Expensive

Looking at price tags in the organic and natural foods section of the grocery store can be frightening, but who said that organic was the only healthy food in the store? You will find healthy options throughout – and at a low price! A large bag of beans is about the same price as a small can. Frozen produce is often healthier than fresh, simply because it is flash frozen with the nutrients trapped inside, while fresh produce loses nutrients in its trip from the farm to your fridge. Ditch the creamy dressings for light vinaigrette at the same price. Before you know it, you have taken leaps to a healthier you, while keeping the cash in your pocket.

Myth #3: Vegetarians Can’t Build Muscle

Just because most vegetarians don’t have muscle, doesn’t mean they can’t build muscle! You might be surprised to know how many world-class athletes are vegetarian or vegan. The point is you don’t need to eat like Gaston to be strong. And you don’t need to have meat in your diet to get protein. Believe it or not, most people in the United States get more than 3x the amount of protein they need. As long as you are striving to eat a healthy, balanced diet and exercising regularly, you will be able to obtain the strength, endurance, and overall health that you are looking for – regardless of your meat intake. Now, give that poor vegetarian a break!

Three myths debunked, countless more to go. Hopefully, this list will be a good jumping off point for researching details of a factually sound healthy diet. As you are looking to improve your health, be smart how you do things. If you need some help, the folks at Health and Wellness Services at SLCC are here to help you! They are pretty cool too, if that helps. Just give us a call or stop by one of our offices for more information!

Back To School Giveway!

It's time for our first ever blog giveaway! Twice a semester Health & Wellness Services will be giving away a themed gift basket to one lucky student! This time, the basket includes tons of fun school supplies as well as a snazzy lunch box and some healthy snacks.

To enter, fill out the Rafflecopter form below. Make sure you comment on this blog post or you will be disqualified! This giveaway will close on on Friday, September 28 and we will announce the winner on Tuesday, October 2. Please be aware that you must be a currently enrolled student at Salt Lake Community College to win, and that the winner will be chosen by random. Good Luck! And don't forget to check back every Tuesday for our awesome posts!


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It's Flu Shot Season

Cough, cough, sniffle, snort. Oh my, it seems like someone may be getting a cold or worse yet THE FLU!!

It’s that time of year again. Flu season is fast approaching, which means it’s time to protect ourselves and others by getting the flu vaccine.  Some wonder if, when, and why they should get the flu vaccine. The flu vaccine prevents the flu in 70% to 90% of young, healthy adults.

First, the facts about the big question “Why should I get vaccinated?” Influenza is a virus as most of us know and viruses are more contagious and spread easier than bacterial illnesses. The flu vaccine protects against three types of the influenza virus the most common are Influenza A (H1N1), Influenza B, and Influenza A (H3N2). We recommend getting the vaccine every year because the virus mutates so easily. 

The flu vaccine is beneficial to many and should be given to all ages from six months of age and older. Those who suffer from chronic illnesses such as asthma, diabetes, C.O.P.D, Immuno-compromised, children age 2-5, and the elderly 65+ should receive the vaccine yearly. The vaccine begins to build antibodies about two weeks after vaccination and some studies show the effects to last as long as one year.

So whether you’re young or old, healthy or ill, the flu vaccine will always be beneficial to help protect not only yourself but the community from spreading the virus. So come on down to Health and Wellness Services to receive your Flu Shot starting September 17^th. The first 400 students to come in will receive their shot for FREE!

For more information about the flu shot, visit Families Fighting Flu.

- Asia Miller: Medical Assistant

Healthy Snacking

Got the munchies and the candy bar is just not satisfying those hunger pains? Some people have the mindset of snacking is “bad” for you, but the USDA recommends we eat 4-6 small meals throughout the day, and that includes 2-3 snacks! When choosing healthy snacks, you want to look for food items that are between 100 – 200 calories and nutrient dense. Nutrient dense?  It means that a particular food is packed with nutrients! So when you’re reading that food label and looking at the fat calories versus total calories, the fat calories should not be more than 1/4 – 1/3 of the total calories. Reading the ingredient list also helps to identify nutrient dense food items.  Looking for whole grain ingredients or raw fruits and veggies helps. Avoid food ingredients that are enriched, processed, bleached, refined, preserved, etc. All of these words mean the ingredient has been stripped of nutrients and gone through a process where preservatives have been added to sustain it longer.

Tips to be mindful of when packing those snacks – know your portion sizes beforehand, avoid mindless snacking in front of the TV, reading, or while driving, avoid shopping when you’re hungry to decrease impulse buying at the store, and stock up on healthy options.  Remember, when you’re getting ready to go in the morning and you’re grabbing your packed lunch of PB&J on wheat, water, fruit and veggie slices, and a cheese stick, don’t forget to throw in a snack for mid morning and late afternoon!

Here are some great ideas for a quick snack! And don't forget to download our Healthly Lifestyle Cookbook (on the right side of the page) for more recipies and ideas for healthy meals and snacks!

 Snacks with less than 5 grams of carbohydrate

• 3  celery sticks + 1 Tablespoon of  peanut butter
• 5 baby carrots
• 5 cherry tomatoes + 1 Tablespoon ranch
• 1 hard-boiled egg
• 1 cup cucumber slices + 1 Tablespoon ranch dressing
• ¼ cup of fresh blueberries
• 1 cup of salad greens, 1/2 cup of diced cucumber, and with vinegar and oil
• 1 frozen sugar-free popsicle
• 1 cup of light popcorn
• 2 saltine crackers
• 10 gold-fish crackers
• 16 green olives
• ½ cup sugar-free gelatin
• 1 piece of string cheese stick
• 2 Tablespoons pumpkin or sesame seeds
• ¼ of a whole avocado (~4 g.)

About 10-20 grams of carbohydrate

• ½ cup almonds or other nuts
• ¼ cup dried fruit and nut mix
• 1 cup chicken noodle, tomato (made with water),  or vegetable soup
• 1 small apple or orange
• 3 cups light popcorn
• 1/3  cup hummus + 1 cup raw fresh cut veggies (green peppers, carrots, broccoli, cucumber, celery, cauliflower or a combination of these)
• ¼ cup cottage cheese + ½ cup canned or fresh fruit
• 1 cheese quesadilla (made with one 6-inch corn or whole wheat tortilla + 1 oz shredded cheese) + ¼ cup salsa
• 2 rice cakes (with a 4-inch diameter) + 1 Tablespoon peanut butter
• 5 whole wheat crackers (or ¾ oz) + 1 piece of string cheese
• ½ turkey sandwich (1 slice whole wheat bread + 2 oz turkey + mustard)
• ½ cup tuna salad + 4 saltines

How Massage Helps With Stress

As school starts, there are a lot of changes taking place. If you’re wondering how to stay stress-free so that you can perform well academically, call Health and Wellness Services. One of the best stress-reducing resources we provide to students is a free one-hour massage, given by licensed, professional massage therapists with years of experience.

Massage improves circulation of blood flow, which oxygenates the body. This improves organ function, regulates blood pressure, boosts immunity function, soothes muscle aches and tension, and eliminates harmful toxins from the body. All of this will help you stay healthy, which helps with the physical responses to stress. Massage also helps improve sleep quality, which reduces the amount of fatigue you feel, increases energy, and can improve your concentration.

Along with a massage, there are many things to do to keep stress at bay, such as drinking water, eating healthy, having a sense of humor, prioritizing, and not worrying over the things you can’t control. Bottom line: take care of yourself.

Getting a massage is one of the most beneficial things you can do to help keep yourself healthy and stress-free. Call and reserve your appointment today!