STRESSED OUT?

HEALTH 101: TIPS FOR A HEALTHY BODY AND MIND

 Welcome Back Bruins!

Whether you are coming back for your last semester or attending your first class, the Center for Health and Counseling is excited to welcome you for Fall semester 2017! 

As you prepare yourself for classes we wanted to share some healthy living tips to ensure that you have a healthy and successful semester. 

Keep your body healthy!

When surrounded by thousands of other students on campus and sharing classroom space, spreading colds and viruses is easy if you're not careful. These tips can help keep you from getting sick.

● Wash your hands. Studies have shown that simple hand washing can help prevent a large number of illnesses. So wash your hands, especially any time you'll be touching your nose, mouth or eyes or if you've been around others who are sick.

● Don't go to class. If you're sick, don't force yourself to go to class. It will only make you feel worse and infect other students. Email your professors that you're ill and stay home and rest, trust me, they will appreciate it. 

● Get to the doctor. If you have symptoms that aren't showing any signs of clearing up within a few days, you may need to take a trip to the Center for Health and Counseling. A simple cold can turn into something much worse if left alone, so seek help if you aren’t feeling any better. And don’t worry about it breaking the bank, a visit to the CHC medical clinic is only $10!

● Drink lots of fluids. Colds and flu can wreck havoc on your body, often depriving it of much needed fluids. Replenish these by drinking plenty of water you’re feeling under the weather. 

● Get a flu shot. With so many germs around, sometimes getting a flu shot is the best thing you can do to avoid getting sick. The CHC offers the flu shot every year at a reduced price!


Keep your mind healthy!

Students can get run down with so much going on. These tips can help you beat the stress.

● Create a routine. If you get yourself in the habit of studying, working out, and sleeping at certain hours, it will be easier to fit in all the things you need to do in a day without feeling too stressed out.

● Give yourself a break. If you've been working steadily for hours, give your eyes and mind a chance for a rest by taking a break. You can come back feeling more refreshed and ready to go.

● Understand you can't do everything. While you might want to go to class, work, play a sport, and participate in clubs and social activities, the reality is that sooner or later you're going to get run down by trying to do so much. Focus on doing the things you truly love and forget about the rest.

● Get help. If you're feeling overwhelmed, feel free to reach out and ask for help. At $10 a session our licensed clinical social workers and psychologist here at the CHC are available to talk at any time. 

● Take advantage of campus resources and programs. The Center for Health and Counseling offers a wide variety of services that can help you destress, including massages for only $10!

We hope you will use these tips and take advantage of the resources and services the Center for Health and Counseling offers. We are always here to make sure that you are able to be your most successful self!

Good luck on your new semester and welcome back!

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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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!

a Rafflecopter giveaway




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

Keep It Safer and Smarter

     KISS is the theme for this year's Sexual Responsibility event. KISS stands for Keep It Safer and Smarter. The purpose of the event is to teach the importance of the 3 C's, which are communication, consent, and condoms. Knowing these things helps people obtain personal and community responsibility.

     At the event, we will have a few games going. We have a condom card line-up, which participants will try to arrange the steps to putting on a condom in order from step 1-12 in the fastest time. They will then receive an envelope which they must get signed by as many people as they can. This game will make them aware of many different STD's. We will have a myth/fact game as well. This game will decide whether the statements they hear are true or not. There will be two more games that focus on the importance of consent and communication.

     KISS will be held Thursday, February 21, 2013, from 11-1. It will take place in the Student Event Center (across from the Lair in the Student Center). Refreshments will be served. We hope to see everyone there!

The DL on TB

Hello!

This fine (and cold!) morning, we wanted to take a moment to share some valuable information with you.

Have you ever heard of Tuberculosis? It is most often referred to as TB, and is a disease that affects the lungs. But instead of blasting you with information right here, we will refer you to a trusty TB brochure made possible by the CDC.

You can find this brochure by clicking HERE or clicking "TB Information" in our Downloads section on the column to the right.

And... This might be an appropriate place for a shameless plug for some SLCC Health & Wellness Services. You can stop by any of our three offices and get a TB test for only $15! No insurance needed!

You can thank us later. ;)

Welcome Back!

That’s another year in the record books, and we’re all geared up for a great new year.

Most of all, we’re just glad that you have found your way to the Health and Wellness Services blog. This year, we have a lot of exciting articles planned for you, and even some stuff to give away! So, make sure you follow us and check back weekly, tell your friends about us, and all that fun jazz.

If you ever find your way to one of our offices, which we recommend you do, there is even more great stuff to get wrapped up in. Check this out:

-       - Every student gets one free 1-hour massage session EVERY SEMESTER. These are great for relieving stress, soothing headaches, body aches, and giving you a better sense of balance. Schedule yours soon, because they fill up fast!

-       - Need someone to talk to? We have a psychologist and licensed clinical social workers to help you in your time of need. From relationship problems to anxiety to just needing to vent from a bad week, we want to help you work through it. What makes that scenario even better: the first visit is FREE.

-       - If one of your resolutions is to lose weight, quit smoking, or live healthier, you’re in luck! Our Health Promotion Services provide FREE consultations on safe sex practices, alcohol awareness, healthy lifestyles, and a handful of other topics. Did we mention that it’s free? Every time? Yup.

-       - Need a flu shot? Immunizations? Yearly checkup? Look no further than our clinic! We practically do everything short of major surgeries! Stop by to learn about all the services that you can get at amazing prices (no insurance needed).  First visit is FREE (lab work costs may apply).

And there you have it. A small glimpse into the amazing world of Health and Wellness. We look forward to seeing you!

The Health and Wellness Services Team
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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! 

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!

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! 

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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

Welcome Fall Semester 2012!

Asia (Medical Assistant) and Sandy (Secretary) are always happy to help students.

Welcome to the Fall Semester at Salt Lake Community College!

Whether this is your very first semester at Salt Lake Community College or your last, I welcome you on campus and invite you to use our services here in the Health and Wellness Services department. We exist almost entirely on the contribution of your student fees, so our department is here to serve you, the student.

Medical Clinic

Here at Health and Wellness Services, we offer a full medical clinic that can meet almost all of your medical needs. (we do almost everything shy of surgery). Our Family Nurse Practitioners and Medical Assistants are professionally trained and here for you.

Counseling Services

We have a full counseling center with a Psychologist, Licensed Clinical Social Workers (LCSW) as well as a Certified Social Worker (CSW). Our counseling team is here to meet all of your mental health needs. There is nothing too big or too small to talk about. We are also pleased to house a Psychologist from the Veterans Affairs office as part of a VITAL Grant in collaboration with the Veterans Center that will specifically work with student veterans and their mental health needs.

Massage Therapy

Our massage unit tends to be one of our favorite units within our department. All students are eligible for one free 60 minute massage per semester, from Licensed Massage Therapists. Spots are limited, so sign up quickly for the Fall Semester.

Health Promotion

We also house our Health Education and Promotion department. We offer healthy lifestyle workshops, smoking cessation assistance, safe sex education, our Condom Co-Op, alcohol education and a SHAC club. (Student Health Advisory Club). If you are interested in being a part of this club, please contact our office for more details.

We have 3 different locations to serve your needs. We are located on the Taylorsville/Redwood campus, the Jordan campus and the South City campus. Please check our website for exact hours of operation for this Fall Semester.

We have purchased a new software system and will implement it this Fall Semester. We are very excited to offer online scheduling of appointments and an electronic medical record system for our clients and patients. This system will streamline our operations and allow us to provide additional services to you, the student.

If you ever have a question about our services, or need additional information, please do not hesitate to contact me. I look forward to seeing you on campus this semester.

I wish you a successful semester!

Lorri Castro-Zenoni, Director of Health and Wellness Services