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!


a Rafflecopter giveaway

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