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! 

Holiday Closures

Dealing With Finals Stress During the Holidays

 

Image Credit: 123Life.com

 
No matter your faith, no matter your family background, the holidays will have some emotional impact on you.  Your emotions may run the gambit from joy, anticipation, and love of the traditions to overwhelmed, loneliness, non-belief, and hatred of the traditions. You also may find yourself stepping on both sides of that fence; i.e. loving the traditions but dreading the family dynamics that always seem to push your buttons.  Whatever your experience is, there are some things you can do or some thoughts you can ponder to help ease your journey through the holiday season to Spring semester. 

Acknowledge the life stresses you have.  Most of you will be preparing for finals through Hanukah, Christmas, or Kwanza celebrations. You may be facing some stark realities about your financial state during this time and feel pressured to spend on gifts that just aren’t in your budget as you look at buying books for the next semester.  These stresses are real and are only intensified by a refusal to address them or by telling yourself you shouldn’t be feeling them.  Take time to truthfully acknowledge the things in your life that bring stress.

Acknowledge the emotions you experience during this time. They may not all be pleasant happy emotions but like the weather they will change without you fighting, denying, or hanging onto them.  Emotions aren’t in your control so just recognize them.  A happy byproduct of not fighting with our emotions is they generally become less distressful. 

And finally, seek help when you feel like your demands outreach your skill level.  This may involve seeking out a trusted friend, talking to a valued advisor, or contacting one of our therapists in Health and Wellness.  We can’t always have all the answers or skills to solve our life problems and counseling with a trusted source can help with skills development and perspective.  

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