Food, Finances, and Family: 6 Tips for Surviving the Weekend

Thanksgiving is here! Oftentimes, the holiday of gratitude comes with a price: weight gain, debt, and family brawls (to say the least). Fortunately, we’ve compiled a list to survive the weekend in one piece. Below are some tips for excelling in the food, finances, and family departments.

1. Eat Breakfast: It’s tempting to save that vital space in your stomach for the big event, but if you eat a nutritious breakfast, your appetite will be a little more manageable. Your waistline will thank you.

2. Set a Budget: Between Black Friday and Cyber Monday, our bank accounts can take quite a blow this weekend. To help yourself control your spending habits, set limits to how much you can spend. If you want to be extra serious about your spending, pay for everything in cash. That way, when there’s no more green, there’s no more shopping.

3. Invite “Buffers” to Dinner: We all have those family members that cause conflict at every gathering. However, most people are better behaved when strangers are around. If you know that your troubled siblings can maintain civility around outsiders, get inviting!

4. Go Easy On the Additives: sugar, fat, and calories run rampant during Thanksgiving, but they don’t need to. Consider using fat-free broth and less oil and butter when cooking. If you’re just there to enjoy the food, try using less gravy, butter, and salt when you can help it.

5. Kill Two Birds With One Stone: Thanksgiving isn’t the only holiday this year, you know. Recognizing that you will most likely need to buy gifts for family and friends throughout the year (or at least upcoming December holidays), make a recipient list and keep an eye out for gifts while your out shopping around. That way, you’ll save time and money.

6. Make A Seating Chart: Even though we’re on vacation from school doesn’t mean that seating charts need to be banished as well. Recognize troublesome individuals in your family and strategically place them far away from their argumentative counterparts. If you need to, talk with a more level-headed guest and ask them to sit next to them to curb any sensitive topics before they get out of hand.

November is Diabetes Awareness Month: Learn the Facts

It is estimated that nearly 26 million Americans – more than 8 percent of the population – have diabetes and approximately 79 million more adults have pre-diabetes, which increases their risk of developing type 2 diabetes. November is Diabetes Awareness Month, a time for everyone to learn more about the disease, its symptoms, treatment and how to help those who live with it. 

Having diabetes means a person’s blood glucose or blood sugar is higher than normal. Insulin is a hormone that helps the body use sugar. Type 1 diabetics do not make insulin and need to take insulin shots to control their blood sugars. Type 2 diabetics – about 90 to 95 percent of diabetes diagnosed in adults is type 2 – either do not make enough insulin or their bodies use the insulin they produce ineffectively. Type 2 diabetics may require medications in addition to insulin, but many do not require insulin and are able to control their blood sugars with other medications. In either case, all people with diabetes will benefit from making healthy food choices, reaching and maintaining healthy weight, and being in physical active on most days of the week.

While preparing for the holidays and the potential of over-indulgence that can sometimes occur, the Centers for Disease Control and Prevention (CDC) has several tips for diabetics and their family members so they can enjoy the holiday season and be incident free: 

• Before traveling, eat a healthy snack to avoid overeating 
• Ask in advance which foods will be prepared and bring a healthy dish if necessary
• For buffet style eating, after fixing a plate move away from the food as quickly as possible
• Avoid drinking extra calories and sugar, choose sparkling water or diet drinks 
• Limit alcohol intake and eat while drinking
• Watch the salt
• Remember to pack all medications and emergency kits
• Focus on friends, family and activities - instead of food

The CDC offers many other tips at Managing Your Diabetes During the Holidays.

[This article was provided by TRICARE, and can be found in full at: http://www.tricare.mil/LiveWell/HLArticles/Archives/11_29_13_DiabetesAwareness.aspx]

Flu Shots Available Starting Today!

World Suicide Prevention Day

World Suicide Prevention Day is coming up next week (Wednesday, September 10), and we wanted to do something special. This poster was created with a few thoughts in mind:

- The quote: If you've ever seen the movie, Dead Poets Society, you've heard the many powerful discourses given by Professor John Keating, played by Robin Williams. In one particular discourse, Keating quotes the poet, Walt Whitman, and expresses how this powerful play of life goes on and every individual has the sacred opportunity to leave their mark - to contribute a verse. He then poses the question, "What will your verse be?" Recognizing that each individual's verse is important, we ask those who may be struggling with thoughts of suicide to stay alive so that they may contribute that verse. The verse that only they can offer this bizarre play we call life. We need your verse.

- The quoted: On August 11th of this year, Robin Williams's verse was cut short by suicide. As a homage to his life, we found it appropriate to utilize a quote from a role he played so well.

- The color: Orange is sometimes used to represent suicide awareness and is the color used for National Suicide Prevention Week (September 8-14).

- The silhouette: The silhouetted head was chosen as a backdrop to represent a major culprit behind suicide: Mental illness. One in four adults live with mental illness at any given point each year. If you find yourself living with a mental illness, you don't need to struggle alone. Reach out to a friend or counselor to get started on the path to healing. The more we talk about mental illness, the more people will feel comfortable with asking for help. Let's remove the stigma and save lives. Use ‪#‎Act4MentalHealth‬to help the conversation gain momentum.

- The fundraiser: On World Suicide Prevention Day, we will be selling shirts with this design printed on the front. The proceeds will help pay for counseling services for SLCC students that cannot afford to pay themselves. A portion of proceeds will also go to help some of our students go to a national health conference to learn skills and tools to help our college be more inclusive of those with mental illness and know how to help those struggling with thoughts of suicide.

Please help spread the word on mental illness and suicide prevention by sharing this image throughout social media. Don't be afraid to talk about mental health and the importance of self-care.

Back To School Mental Preparedness Kit GIVEAWAY

July is National Minority Mental Health Month. August brings finals from summer semester and "back to school" for fall semester students. We figured we would combine the two for a giveaway kit valued at over $50 - all about being mindful, improving mental health, and loving yourself in all your imperfect glory. And all it takes is a simple click of the mouse.

Like us on Facebook for your chance to win it all! Tell your friends and share your spoils. Bottom line is: August is going to be a good one! The contest runs from July 31 - August 31, but don't wait! Enter today!

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Check out these articles!

Good afternoon, dear readers,

We have a couple articles that are pretty spectacular. Check them out for a better you:

Foods for Better Focus, Mental Clarity and Improved Memory
DYK: food affects your mind! Find out what ones will help your brain succeed the most

Health & Wellness says Miley Cyrus is wrong
This article highlights our media campaign to promote our tobacco cessation services


We hope you're all having a great, safe summer. Make sure to drop in this summer for any of your health and wellness needs!

June is National Safety Month

Injuries are a leading cause of disability for people of all ages – and they are the leading cause of death for Americans ages 1 to 44. The good news is everyone can get involved to help prevent injuries.

During National Safety Month, Salt Lake Community College Health & Wellness Services is working with community members to help reduce the risk of injuries. This June, we encourage you to learn more about important safety issues like prescription drug abuse, distracted driving, heatstroke, and skin health.

• Prescription drug abuse: Prescription painkiller overdoses are a growing problem in the United States, especially among women. About 18 women die every day from a prescription painkiller overdose – more than 4 times as many as back in 1999.
• Distracted driving: Doing other activities while driving – like texting or eating – increases your chance of crashing. Almost 1 in 5 crashes (18%) that injured someone involved distracted driving.

You can make a difference. Find out ways to help reduce the risk of these safety issues.

For more information, visit our office in the Student Center (035) on the Taylorsville Redwood Campus. We look forward to seeing you!

HWS

June Summer Safety Gift Bag Giveaway!

We've got all kinds of good swag for you to get your hands on, and it couldn't be easier to win! Check out the Rafflecopter giveaway details below!

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*Winner is responsible for picking up prize from our office (STC 035)*

Sounds of Stress

Sometimes just hearing the words anxiety and stress can cause a feeling of unpleasantness.  Stress and anxiety are part of life.  They are built in to the human condition.  For college students, though there are some important factors and areas of their lives that are often the source of anxiousness and stress.  Family dynamics, finances, romantic relationships and educational hurdles are some of the most common ones.  Final exams are an example of something that is almost designed to trigger some anxiousness and stress. 

Data shows that approximately two thirds of people 18-34 experience moderate stress while nearly a third deal with severe stress.  It is important to note that stress is not restricted to only to being a negative experience. Eustress is the type of stress associated with positive and fulfilling activities and events (like finishing the semester).

While distress and anxiety are to some degree unavoidable in our lives, there are some strategies, techniques and even plain old common sense that can make managing those feelings easier. 

Regular sleep is important.  Just as stress can wear down our physical immune system it can also take a toll on our ability to focus, think logically and experience a healthy range of emotions.  Simple patterns like going to bed and the same time every night regardless of how tired you feel and doing the same for waking up can make a significant difference.

Meditating and doing deep breathing can help soothe feelings of panic.  Regular exercise, even if it is low impact can do a lot to build up depleted emotional reservoirs.  Lastly, many people find that having someone to talk to who knows how to listen, like a therapist, to be very beneficial in managing stress and anxiety.

So, while there is no magical key to eliminating all stress and anxiety from your life, there are interventions that can help you manage it better.  

Destress Fest

Sleepy Guide 3

Got Stress?

Well, back from spring break and back to the drawing board we go.  Whereas the idea behind spring break is to give you a break from stress and anxiety, it seems to return just as fast as we return to work or the classroom.  Stress and anxiety seem to come hand in hand and can be a completely vicious cycle.  Whereas when stress arises, anxiety can easily follow just as when anxiety arises, stress seems to be tagging along with it.

So, during these times, what can we do to relieve our stress?  There are many different ways of reducing stress and people try a number of different ways to do so.  Some of the ways that we can relieve stress is by doing breathing exercises, listening to relaxing music, or reading a good book.

Health & Wellness Services provides many therapeutic services (Counseling, Massage, Medical Clinic, and Health Education) that can help reduce stress. Call us to schedule an appointment - 801-957-4268. 

SLCC Sleepy Student Survival Guide 2/4

Slcc Sleepy Student Survival Guide 1/4

Stressed? Immune Booster with Lymphatic Massage

For many students, this time of year - mid-terms - can trigger new stresses.  With new stresses come a new low in our body’s ability to fight sickness and disease.  Help your immune system hit a new high with Lymphatic Massage! 

Our lymphatic system plays an integral part of our immune system.  Lymph is a colorless fluid that carries white blood cells (disease fighters!) to our lymph nodes.  Once there, our lymph nodes help filter out dangerous toxins responsible for infections and disease.  Because the lymphatic system lacks a central pump, lymph flow can be slow going. 

Lymphatic Massage

The best way to encourage lymph flow, and discourage lymph fluid build-up, is through Lymphatic Massage.  Most lymphatic vessels are located just below the skin’s surface, so not a lot of pressure is used in this massage.  The result is a gentle, non-painful type of bodywork that’s suitable for everyone! 

 

Besides strengthening your immune system, check out the other great benefits of Lymphatic Massage:

• Enhance mood and energy level
• Leave you feeling less tired
• Decrease joint pain
• Reduce swelling
• Alleviate sports injuries, colds, allergies, and headaches

Most importantly, any type of massage can help with stress relief and general well being.  Call Health and Wellness today to schedule an appointment! 

 

Self-care

Good self care is the best way to ensure that you stay free of mental and emotional injuries.  This includes taking care of your body as well as paying attention to your own needs and feelings.  Caring for yourself physically can include getting enough rest, learning about and practicing good nutrition, exercising to relieve stress and lift your mood, getting a dose of sunlight every day, limiting alcohol and avoiding cigarettes and other drugs.  Most people need at least 7-8 hours of sleep per night to function optimally and to get the most mental health benefits, aim for 30 minutes or more of exercise per day.

Humans are social creatures with an emotional need for relationships and positive connections to others.  Get out from behind your TV or computer screen because communication is a largely nonverbal experience that requires you to be in direct contact with other people, so don’t neglect your real-world relationships in favor of virtual interaction.  Find a supportive relationship with someone who is a “good listener”—someone you can talk to regularly, preferably face-to-face, who will listen to you without a pre-existing agenda for how you should think or feel. A good listener will listen to the feelings behind your words, and won’t interrupt or judge or criticize you.

Learn about mindfulness.  One aspect of mindfulness  includes being more present by focusing on things that appeal to your senses. Stay calm and energized by appealing to the five senses: sight, sound, touch, smell, and taste. Listen to music that lifts your mood, place flowers where you will see and smell them, massage your hands and feet, or sip a warm drink.  If you would like more information or any help implementing these tips into your life please come by SLCC Health and Wellness Services.  Also, check out our Mindfulness Group!

Safety 1st: DYK the 3 B's

For March, we turn our focus to injury prevention.  Before we begin, we must define what we mean by injury prevention.  Injury prevention in being able to make correct choices by using the 3 B’s : BE Alert, BE Aware, and BE Attentive.
BE Alert focuses on the concept of paying attention to what you are doing.  For instance, if your head is down and you are on you cell phone and have your I-pod on, you may not see that on-coming traffic in the parking lot doesn’t see you.  Or that you accidently walk down a flight of stairs while not paying attention.  Not paying attention while playing a sport also falls into this category.  Orthopedic injuries are among the most common types of injuries seen at the clinic.  Being alert is the top way that we can manage injury prevention.
BE Aware focuses on being aware of your surroundings, such as looking across the street both ways before crossing.  Knowing where things are in relation to yourself at all times, and being aware of potential injury with what you are doing are key components.
BE Attentive deals with paying attention to not only what you are doing, but the potential risk involved.  For example, if you are using a knife, be aware that you could cut yourself if you are not careful with it.  Being attentive to what you are doing at all times will reduce the risk of potential injury.
By using the 3 B’s, we can help prevent injury to ourselves and to others as well.  So stay safe out there!

Love Your Body

In February, our thoughts turn to relationships. However, we often ignore that our first and primary relationship is with ourselves.  This month presents a good opportunity to assess how you feel about yourself and your body.  Consider the activities in which you engage and the messages you give yourself.  Do they build you up or tear you down?

Studies show that a majority of women report being unsatisfied or even hating their body or part(s) of their body.  This is also increasingly true of men.  Loving our bodies can be difficult in our celebrity-focused, consumer-driven society (which capitalizes on people feeling negatively about themselves).  In attempts to manage negative self-image, we disconnect from our body. We berate the way we look, punish our body through extreme dieting, and ignore our body’s basic needs.  In essence, we disconnect ourselves from an essential part of human experience.

What would it be like to love your body?  Do not wait until something changes to appreciate your body; love it as it is for what it is now.  Begin caring for yourself as you would care for any other loved one in your life. Rather than constantly dwelling on what your body is not, focus on all the things your body provides you: the abilities you have, the sensations you feel, and the experiences your body provides. Challenge negative judgments by not holding yourself to unrealistic media images.  Reconnect with your body by nourishing it in word and deed.  Give yourself a compliment.  Treat yourself to a massage.  Lose yourself in movement. Loving your body is one major step in cultivating a healthy relationship with yourself.

Don't miss out on the opportunity to learn Free massage techniques from   Licensed Massage Therapists.

Healthy Resolutions

It's time once again for those New Year's resolutions! But if you are like most people, they won't last for long. Research shows that while about 60% of Americans make resolutions, only about 8% succeed in keeping their commitments. Here are a few tips for increasing your chances of success:

• Set specific goals:  for example, instead of "eat better" try "eat some fruits and vegetables daily"
• Set realistic goals:  for example, instead of "exercise every day" try "exercise 3-4 times a week"
• Set measurable goals:  for example, instead of "lose weight" try "lose 20 lbs. by the end of the year"
• Share your goals with others: they can provide support and motivation if your enthusiasm lags

If you're having a hard time deciding on some resolutions, here is list of some of the most popular resolutions that people make: 1) lose weight, 2) quit smoking, 3) exercise regularly, 4) reduce stress, 5) drink less alcohol, 6) get more sleep, 7) get a better job, 8) save money, 9) stay in touch with family or friends, and 10) volunteer.

If you need help in getting going, stop by Health and Wellness Services to talk to our Health Promotion Specialist. And good luck!