Scrap the diet, create a lifestyle!

When it comes to weight loss, there's no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.

The key to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses.

Staying in control of your weight contributes to good health now and as you age. If you've been thinking about your current weight, it may be because you've noticed a change in how your clothes fit. Or maybe you've been told by a health care professional that you have high blood pressure or high cholesterol and that excessive weight could be a contributing factor. The first step is to assess whether or not your current weight is healthy.

One way to begin to determine whether your weight is a healthy one is to calculate your "body mass index" (BMI). For most people, BMI is a reliable indicator of body fatness. It is calculated based on your height and weight.

Today, we added a BMI calculator to our blog! Look for it on the right-hand side of the page, just underneath the download links.

- If your BMI is less than 18.5, it falls within the "underweight" range.
- If your BMI is 18.5 to 24.9, it falls within the "normal" or Healthy Weight range.
- If your BMI is 25 to 29.9, it falls within the "overweight" range.
- If your BMI is 30 or higher, it falls within the "obese" range.

If you have any questions or concerns, feel free to come into our office for a free consultation on healthy living, nutrition, and exercise.

(Content of this blog post, as well as the BMI calculator were obtained from CDC.gov)

Shedding Light On Sunscreen

If you think you understand sunscreen, you may want to think again. An American Academy of Dermatology (AAD) survey found that many people are confused about SPF numbers and how to use sunscreen correctly.

- Only 18% of respondents knew a sunscreen with SPF 30 does not provide twice the protection of an SPF 15. The difference of protection between SPF 15 and SPF 30 is 5%
- Only 28% of respondents who said they sometimes or always use sunscreen reapplied sunscreen every two hours.

Research also indicates that most people only apply 25% to 50% of the recommended amount of sunscreen (one ounce for the entire body, or enough to fill a shot glass).

Before you lather up, learn what you need to use so you don't get burned. According to the AAD, use only those sunscreen products that offer:
- Broad-spectrum coverage (label may read "broad spectrum," "protects against UVA/UVB," or "UVA/UVB protection")
- SPF of 30 or higher
- Water resistance

The AAD also recommends:
- Reapplying sunscreen every two hours when outdoors
- Finding shade whenever your shadow appears to be shorter than you are
- Wearing protective clothing, including long sleeves, pants, a wide-brimmed hat, and sunglasses



Sources: www.healthfinder.gov; American Academy of Dermatology

(This article was pulled from the May 2013 edition of the Hope Health Letter. To learn more, visit HopeHealth.com)

Spring Finals Gift Basket Giveaway!

Many ways to enter - Only one winner!

Must be an SLCC student to win.

a Rafflecopter giveaway

Ladies and gentlemen, it’s been an amazing semester. Can you believe that the last day of classes is THIS WEEK?! Time flies when you’re having fun, right? We can imagine that the pressure is building as you finish up any extra credit, huge term papers, and, of course, final exams!

Fear not! We have some tips on how you can prevent that stress from becoming overwhelming. Check it out:

- Prioritize. Write down everything you need to do and their deadlines. This will help you see what needs to happen first. Of course, when you finish, you can check one thing after another off the list. There aren’t many things more satisfying than checking things off your To-Do list!

- Don’t Multitask. If you’re trying to research for two papers at the same time, you’re not only going to get overwhelmed, but you’re not going to be as efficient in time management. Focus on one thing at a time to get them knocked out faster (and with more quality).

- Don’t Study At Home. Home is where the heart is… and the kitchen… and the TV… and the bed. You get the idea, right? When overwhelmed, it’s easy to “accidentally” distract yourself with “a much needed nap” or some junk food. Get to the library, turn off your phone, and see how much you can get done when those distractions have disappeared!

- Take A Break. Ten minutes is plenty of time to get the blood flowing again, get a drink, and get a quick mental and physical recharge. Don’t let your breaks go too long or it will be harder to get back into your work.

And there you have it! Four tips to help you stay energized, focused, and stress-free (or at least help reduce the stress!) during this intense week. Now go and finish off this semester strong! And have an amazing summer!

Until next time,

The Health & Wellness Team

De-Stress Fest!

According to the National College Health Association, stress is one of the main reasons college students drop out. Students have too much on their plate, but they try to convince themselves that they can handle it before it's too late.

Not only does stress impact the way students think, but if stress becomes too overwhelming, it can cause physical related problems. Some common problems are ulcers, nervous breakdowns, trouble focusing, and a weakened immune system.

A great opportunity to relieve stress from your life is Student Health Advisory Club's (SHAC) De-Stress Fest on Thursday, April 18th at 11 a.m. - 1 p.m.

SHAC will be providing five minute massages by Licensed Massage Therapists, stress balls made out of balloons and flour, smoothies, and a variety of activities to help relieve stress in your life. ALL FREE!

If you attend, there will be an obstacle course that provides a fun and healthy way to de-stress. There will be puzzles and coloring books to bring out your inner child and a game of "water" pong for a fun alternative to drinking alcohol.

SHAC will also have guest speakers around 12:15 p.m. to talk about the mind and body and how it all works with stress. This is a great opportunity to educate yourself and get the help you need to detox the stress in your life. De-Stress Fest will be held in the Student Event Center at the Taylorsville Redwood Campus. There is no reason to stress out when you know how to effectively take care of your mind and body!

Catch Some Zzz’s - The Right Way

Sleep- we all need it. But are we practicing the right sleep habits to get the most out of our slumber? Using these tips will aid in getting the most out of sleep.
A significant faux pas when it comes to healthy sleep is caffeine, a stimulant that can make sleep more difficult for individuals. A good rule of thumb would be to avoid caffeine about 6-8 hours before going to bed. Along with caffeine consumption, it is also a good idea to avoid consuming large meals about 2-3 hours before sleep, since they take longer to digest can also prevent a restful night of sleep. Other things to avoid are long naps during the day (limit to one nap for approximately 20 minutes), and exercise 2-3 hours prior to sleep. Another very important task to avoid doing before sleep is watching TV, using the computer, doing homework, or any task that grabs attention. Since these tasks stimulate the mind, it makes it much more difficult for the mind to relax and prepare for sleep, especially when they are done in bed. A good rule is to use your bed for sleep and sex, and nothing more. Keep your bedroom a relaxing place that your mind associates with rest.
In order to prepare for sleep, it is pertinent that you first and foremost make yourself comfortable. Create a relaxing bedtime routine, which can include taking a relaxing bath (no less than an hour before bed), dimming the lights, listening to relaxing music, meditation, or any other tasks that help you personally unwind. Your bedtime routine is meant to let your body know that it is time to wind down and prepare for sleep. Make your bedroom a relaxing environment by setting the thermostat at a comfortable temperature, picking a pillow and mattress that is comfortable for you, avoiding any bright lights, and do your best to block out any potential noise. How well you sleep directly affects how you function throughout the day, and you deserve to get the best slumber possible.

Spring Break Basket Giveaway!

Enter to win a spring break basket! It contains snacks, relaxation goodies, and stuff to keep you safe and protected. To enter, leave a comment on one way you can (and will!) have a safe spring break! If you like us on Facebook and/or follow us on Twitter, you increase your chances of winning. Good luck!



a Rafflecopter giveaway