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!

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. ;)

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

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

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