UNH Health Services

March 2007 Issue

Are you in the Fruit and Vegetable Loop? (Cover Story)
Once you’re in the fruit loop, you will see that caring about what you eat makes a difference in how you feel. Fruits and vegetables are sensational! You can taste them, see them, feel them, smell them and most of all enjoy them.
Life on the Rocks: National Alcohol Screening Day
There are many pressures that college brings to students and this is not one you have to manage on your own. Many students feel the same way and have had a hard time going somewhere to get support for their drinking. April 5th 2007 is National Alcohol Screening Day.
Never Fully Dressed…Without a Smile: Enhancing self-esteem
You have the ability to be captivating, valiant, and worthy just as you are. I challenge you to take the blinders off and see that you are worthwhile. I know that this is easier said than done, but it will start to feel better when you do make an effort towards positive self-esteem.
Spring Is In the Air
Going away for spring break? Staying home? Either way, these are great tips to keep you safe and healthy all year long.

Are You in the Fruit and Vegetable Loop?
By Elzbieta Nesbit, Dietetic Intern

If you know that fruit and vegetables are good for your health, why aren’t you eating enough? Fruits and vegetables are often expensive, but you can grab one as you leave the dining hall after meals or purchase lower priced fresh produce in season. Canned and frozen fruits and vegetables also make low cost alternatives to eating fresh. Even if you don’t like to cook, you can incorporate fruits and vegetables into fun, easy meals and snacks. Fruits and vegetables are easy to throw in your bag or take with you anywhere as a snack. Once you’re in the fruit loop, you will see that caring about what you eat makes a difference in how you feel. Fruits and vegetables are sensational! You can taste them, see them, feel them, smell them and most of all enjoy them.

Tips on how to get in the loop:

Cover half of your plate with fruits and vegetables
Eat a fruit and/or vegetables every time you eat (meal or snack)
Eat a rainbow or variety of colored fruits and vegetables to ensure a variety of nutrients
Satisfy your craving for something sweet with canned or dried fruit
Snack on vegetables - carrots, peppers, broccoli, cherry tomatoes or cucumbers
Take fruit along - apples, bananas, pears, grapes, oranges, kiwi, berries
Have a bowl of fresh or dried fruit on your desk
Add fresh, frozen or dried fruit to your cereal (blueberries, dried cranberries, peaches, bananas)
Make fruit smoothies for breakfast or snack; include berries, kiwi, mango, bananas, frozen mixed fruit. For recipes, visit http://allrecipes.com/Recipes/Drinks/Smoothies/Main.aspx
Keep ready-to-eat fruits and vegetables in the most visible spot in your refrigerator
Pair yogurt with fruit (banana, blueberries, frozen cherries, raisins) and nuts
Add vegetables to your soups, pasta, casseroles and omelets. Great recipes for students are available at http://www.unh.edu/health-services/good_eats/index.html
Drink 100% fruit juice or vegetable juice
Stock up on frozen vegetables to add to a dish, pizza or soup
Make a point to cook or try a new vegetable or fruit as often as you can
Freeze fruit (bananas, cut-up pears, grapes) you aren’t able to use, then enjoy them frozen
Eat pizza with vegetables or pineapple on top
Snack on fruits and vegetables if you are cooking and are hungry
Dip your vegetables in hummus
Try sliced oranges with pomegranates
Try baked pineapple rings or apples sprinkled with brown sugar and cinnamon

Servings suggestions:
The recommended amount of fruits and vegetables for a typical college student is a minimum of 9 servings (4.5 cups), per day. To find your personal recommendations go to www.mypyramid.gov. Nine servings sounds like a lot. So, how can you eat more?

Additional resources for more recipes:

http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx
http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/recipes.html

Life on the Rocks?
By Sheila Lambert, ATOD Educator/Counselor

Have you ever said to yourself:

“I wonder if my drinking is normal for a college student?”
“I’ll stop drinking like this once I get out of college?”
“I can’t believe I was with that person last night, and I didn’t practice safer sex?”

Or maybe you have said other things to yourself when you wake up after a night of drinking. Maybe you don’t feel comfortable going to ask a professional for help to see if you are a “normal” college drinker (whatever that is) or if you need to be concerned about your drinking choices.

There are many pressures that college brings to students and this is not one you have to manage on your own. Many students feel the same way and have had a hard time going somewhere to get support for their drinking.

WE WANT TO HELP.

April 5th 2007 is National Alcohol Screening Day. Health Services will host this annual event from 12:00 p.m. – 4:00 p.m. in the Health Services conference room.

Students will be able to get a free and anonymous alcohol screening with a Wellness Educator/Counselor.

Pick up free educational resources on low risk drinking, alcohol and stress, alcohol and nutrition, alcohol and sex, and alcohol and tobacco.

Watch an educational video on alcohol and college students.

Speak with Peer Educators.

And don’t forget to check out the “fun zone” with free non-alcoholic mocktails, food and great prizes.

Do you already practice low risk drinking? Great! Come by anyway for information, to support your friends or to just take a break in your day.

Here is what some students said from last year’s event:

“I really had a lot to do in my day and didn’t want to come, but I’m glad I did because I was able to learn that my drinking is high risk. The counselor I spoke with helped me to look at how to lower my risk.”

“I was able to talk with someone about the concern I had about a friends drinking.”

“I got feedback not just on my drinking, but on ways I can feel better about myself other than using alcohol.”

“I learned that when I’m stressed I shouldn’t use alcohol, as it will just increase my stress.”

“I can’t believe how many students were there, I thought I’d be the only one.”

“I learned how to make non-alcoholic mocktails, and plan on using them the next time I have friends over.”

Take a break in your day, come visit us at National Alcohol Screening Day!

Never Fully Dressed…Without a Smile
Enhancing Self-Esteem
By Heidi Ravina, Intern

Most of us are familiar with the feeling that somehow we don’t measure up. College sets high standards that may make us feel pressured to be and do more. But have you ever stopped to consider how you handle these demands? Do you feel guilty or incapable instead of challenged?

You have the ability to be captivating, valiant, and worthy just as you are. No, you are not flawless…you have probably already figured that out by now…but then again, no one is. I challenge you to take the blinders off and see that you are worthwhile. I know that this is easier said than done, but it will start to feel better when you do make an effort towards positive self-esteem.

People with positive self-esteem are willing to take healthy risks, maintain healthy relationships with friends, family, and/or significant others, and are open to feedback. They do not mind constructive feedback because they generally feel good about themselves. They have good judgment and are comfortable defending their beliefs and values.

People with low self-esteem are afraid of defending what they truly believe, and are often incapable of being themselves around others. They succumb to peer pressure fairly easily, tend to have nervous habits and difficulty saying no.

If you have low self-esteem or want to enhance your self-esteem, you may want to try to:

List 10 things that you like about yourself.
Smile! You’re never fully dressed without one! If you smile, others will feel more comfortable in your presence.
Be responsible for how you act in all situations.
Don’t compare yourself to others.
Don’t take it personally. Understand that when people act strange around you, it could have nothing to do with you and is more about them having low self-esteem.
Spend time with people who are positive and care about you.
Realize that enhancing self-esteem is a lifelong process – do not feel like it will happen overnight.
Don’t be afraid to ask for help! People like to help other people!

Self-Esteem Resources at UNH:

UNH Counseling Center: (603) 862-2090
Office of Health Education and Promotion, Health Services: (603) 862-3823
Resource Library, Health Services: Check out videos, books and audios on a variety of wellness topics, including self-esteem.

Online Resources:
http://www.unh.edu/health-services/ohep/self-esteem.html
http://www.more-selfesteem.com/
http://www.utexas.edu/student/cmhc/booklets/selfesteem/selfest.html
http://www.selfesteem.org/

Going away for Spring Break? Staying Home? Either way, these are great tips to keep you safe and healthy all year long.

Sun Safety

Wear a sunscreen with at least SPF of 30, whether you are in the sun or not. Reapply often.
Wear sunglasses with UV protection.
Plan your outdoor activities to avoid the sun’s strongest rays, between 10 a.m. and 4 p.m.
Keep your skin moisturized and protected with combination lotions, offered by many manufacturers; they provide the sun protection and the moisture your skin needs.
Avoid tanning booths. The light emitted by indoor tanning bulbs is made up of 95% UVA rays and 5% UVB rays. UVA rays are very damaging and penetrate deeper into the skin than sunlight. UVB rays affect the epidermis, the top layer of skin.
Drink plenty of water.

Travel

Always carry a photo ID.
Carry your wallet close to your body.
Know and obey other states or country’s laws.
If traveling out of the country, make sure you have all the necessary immunizations.
Make sure someone at home knows where you are traveling and how to contact you, if needed.

Alcohol and Other Drugs

It is your choice whether to drink or not. Don’t be pressured into drinking.
Know your limit and stick to it. This usually means no more than 2-3 drinks in one evening.
Don’t mix alcohol with other drugs (prescribed, non-prescription or illegal)
Eat before and while drinking.
Don’t take an open drink from someone you don’t know or leave a drink unattended.
Alternate each drink with a glass of water or a non-alcoholic drink.

Sexual Safety

If you are going to be sexually active, have sober sex.
Always use condoms or dental dams for oral, vaginal or anal sex. Pick up free condoms and dental dams at Health Services. Even if you and your partner use another birth control method, you still need to use condoms to reduce the risk of sexually transmitted infections.
Love yourself! Masturbation is the safest sex.

Whether you travel or stay home, remember to relax. That is why it is called Spring BREAK.

Sleep
Eat well
Take nice deep breaths
Carve out time for family and friends
Do something not related to school work that you have wanted to do
Spend time outdoors, it really helps to reenergize and relax the mind, body and spirit.
Get physical! Take a walk, go to the gym, dance. Anything to get your body moving.
Laugh

DID YOU KNOW?

54% of college students spent last spring break at home.
31% of college students used the break to catch up on homework.
An increasing number of students are using their Spring Break to volunteer.