Wednesday, November 27, 2013
Once November comes around, it is one holiday after another, starting with Thanksgiving, Hanukkah, Kwanza, and Christmas, etc. What is the one thing that all holidays have in common? Food. And LOTS of it. For someone battling with a negative body image, these cheerful and happy holidays can become sad, depressing and unappealing. Food is the central gathering part of all the holidays. Turkey, stuffing, gravy, mashed potatoes, cranberry sauce, and pumpkin pie are all served at Thanksgiving and are all foods that do contain a decent amount of fat. It is also the time when you are reunited with family members who may not have filters when it comes to comments. You might hear things like “you’ve lost so much weight!” or “Why did you cut your hair?” Try to refrain from asking these questions as it can truly inflict emotional pain on someone who may be dealing with negative body image issues. Talk to people about their recent job offer or how school is going. Refrain from talking about appearances as it puts the focus directly on that issue.
How can you avoid negative body images over the holiday season? Indiana University provides us with some tips:
1) Around the holidays, the media goes nuts with fat diets that will help you lose those holiday pounds. Ignore these silly ads. Your body may change over the holidays, and it is inevitable. The change you experience over break does not mean that it will stay with you forever.
2) Focus on strengths. Focus on how well you did in school this semester, or the amazing family that you get to spend the holidays with. Take the focus off of yourself.
3) Change the subject if the topic of food or weight comes up. Also, if you start thinking negatively about your body, change the topic in your mind. Think about something positive about yourself.
4) Remember that there are no good or bad foods. Eat for satisfaction, health and hunger. Eat when you are hungry, and stop eating when you are full.
5) Exercise without pressure. Enjoy the time with your family. Don’t feel pressured to go to the gym for hours. Instead, join in a game of football on Thanksgiving with your family. It will keep exercise light and fun!
6) Do not look at the scale. Don’t look at it. Give yourself a break!
7) Do not fall victim to fad diets over the holidays. Stay healthy and nourish your body in mind, body and spirit. Fad diets will not provide a quick fix but rather can do your body harm.
Stay happy, healthy and have a wonderful holiday season. The holidays are a time to sit back, relax and enjoy life with those you love.
Tuesday, November 26, 2013
November 21st was the Great American Smoke Out. Here at UNH, students are encouraged to kick the habit by being educated of the harmful effects of smoking and offered resources to help them quit. The Center of Disease Control reports that smoking is the leading preventative cause of disease in the U.S. Smoking causes approximately 443,000 deaths from cancer, lung disease and heart attacks each year. One factor many do not think about is that by quitting smoking you can significantly reduce your own health care costs, as well as the health care costs of everyone! “Each year smoking results in $96 billion dollars in health care costs”, that’s a lot of money! Some is directly because of smoking’s detrimental effects to the user and it is also estimated that 10 billion is spent on secondhand smoke exposure.
By smoking one packet of cigarettes per day in a year, that will add up to about $5,000 dollars, in ten years that could be $50,000. This is money that could be spent on school, spring break, or even a car. Save your money and your health! By quitting smoking you will reduce damage to the people around you, improve your health, and save money!
Health Services offers counseling and education, as well as light therapy, meditation and other services to help you to quit! Save years on your life as well as dollars in your pocket.
Monday, November 25, 2013
A study conducted in 2008 found that 65% of women between the ages of 25-45 have disordered eating habits, and another 10% actually have an eating disorder. That means that about 75% of women struggle to maintain positive attitudes and healthy practices when it comes to food. These percentages are WAY too high, it is time to rethink our relationship with food and begin enjoying food in a healthy manner.
Extreme dieting, anorexia, bulimia, skipping meals, these are all extremely unhealthy ways to lose weight, yet they are still practiced by many women and men today.If you are concerned with how much you weigh, it is important to first visit your primary care doctor.They can show you what a healthy weight range would be for you, and possibly refer you to a registered dietitian or exercise consultant.
There is a big difference from healthy eating/dieting and an eating disorder.Often times an eating disorder will occur alongside other disorders such as depression, social phobia, and obsessive-compulsive disorder. Eating disorderedly is usually a method of coping from high stress, anxiety, or traumatic events. It is important to recognize the symptoms early on and talk to a professional about your eating concerns. This is a very common issue in America; you should never feel like you are alone. There are people even here on campus to help anyone with eating concerns get back to having a positive outlook on health, food, and life!
Health Services has lots of resources to help individuals with eating concerns. Check out their online resources, talk with an eating concerns mentor, or a counselor on staff. The UNH Counseling Center also encourages students to talk with them about eating concerns, anxiety and other related issues. You’re not alone, there is assistance all around campus.
Friday, November 22, 2013
S.A.F.E stands for Substance Awareness through Functional Education. S.A.F.E is a group on campus that was created to help students understand different issues about alcohol, tobacco and other drugs. The programs put on by this club are meant to contain factual information to help students choose healthy lifestyles. Peer educators in this group learn how different factors like society, attitudes and values affect student’s decisions about drugs and alcohol.
S.A.F.E program’s belief is that students learn best from each other. Rather than reaching out for help from faculty, it is sometimes more comfortable for students to talk to each other about topics that they can relate with each other about. To become a S.A.F.E peer educator, you are required to take part in a Certified Peer Leadership training program. This program is through UNH and will provide you with the skills to help educate peers, listen to peers, help create healthy lifestyles and intervene with unhealthy behaviors. S.A.F.E reaches out to students in residence halls, Greek life, and in classes. Recruitment to become a S.A.F.E peer educator will begin again starting next semester. For more information on how to get involved with this group, visit S.A.F.E’s program page on health service’s website.
Wednesday, November 20, 2013
The Great American Smokeout is a national event held on the third Thursday of November each year. It is an event to raise awareness of the negative health consequences of smoking. People can use this day as a day to quit smoking. The UNH Campus has celebrated this day for more than 15 years. This year it will fall on November 21st. The event is put on by Health Services and S.A.F.E. (Substance Awareness through Functional Education) peer educators. These peer educators will be tabling at the MUB to provide more information and quit kits to students. These quit kits will also be available at Health Services. They include information on how to quit and items to help with cravings. S.A.F.E. will also be chalking 20 feet around buildings to indicate how far smokers need to be from these buildings, according to the UNH policy. In addition, an online petition is being circulated in effort to make UNH a smoke-free campus.
For students that have decided to quit smoking, Health Services provides many different support services. Some of these services include counseling, meditation therapy, acupuncture, and hypnosis. There are also support groups of students trying to quit smoking. The Health Services website is a great resource for information all about tobacco use and how to quit.
Monday, November 18, 2013
If you are anything like me, you’re always looking for different ways to get in physical fitness without hitting the gym. I love to find ways to exercise while having fun. One way that I have always known how to get fit and have fun is by dancing! Dancing is a great way to stay in shape by improving cardiovascular endurance, strength, coordination, and flexibility. It is also a great way to express yourself artistically and to just have a good time! Another great thing about dance is that there are so many different types; ballet, jazz, tap, zumba, salsa, and tango are just a few to list. There are also so many ways to get involved in dancing. UNH offers dance classes for credit as well as opportunities to participate in the dance company and dance team. Campus Rec offers classes like zumba that combines dancing with cardio moves. If you are looking for other options, there are plenty of local dance studios in Portsmouth, Dover, Barrington, and Greenland that allow you to participate in drop-in classes for as cheap as $12. If you don’t feel like leaving the house, there are great dance based workout videos online and on DVD that you can use to get your workout in. If none of these options work for you, grab a few friends and go out dancing for the night! Combining a social outing with your daily physical activity sounds perfect to me! There is no wrong way to dance so go ahead and give it a try, you never know, it might become your new favorite form of exercise!
For more information on the health benefits and tips on dancing click this website.
Friday, November 15, 2013
With the costs of health care increasing in all aspects, it is important to understand the difference between emergency rooms and urgent care centers. If you find yourself in an emergency situation, don't hesitate to go to the emergency department of a hospital but if you have a less threatening condition, consider an urgent care facility.
Emergency rooms are extremely expensive not only due to the procedures, services, and equipment offered there, but also because much of the care they deliver is uncompensated for.Emergency rooms are required to provide care for every patient that walks through the door, regardless of if they can pay for it.Therefore, many patients without health insurance rely on ERs as their primary health care provider. It is estimated more than 18 billion dollars could be saved annually if patients with non-urgent problems did not rely on ERs.
Urgent care facilities are a less expensive alternative to the ER.They are walk-in facilities that are often open extended hours like nights and weekends.They can provide basic laboratory and x-ray services and can also prescribe medication.
Say for example, you contract conjunctivitis, also known as pink eye, over the weekend and cannot wait until Monday to see your primary physician.You may consider going to the emergency room to receive a diagnosis and prescribed medication.One study found that this choice would cost you an estimated $500. Or, you could go to an urgent care center where the same care would cost you an estimated $150. If you are nervous your condition may require more attention than an urgent care facility can provide, go to the ER, but keep in mind even if you do go to the urgent care facility first, they can assess the situation and call an ambulance if needed.
One way to avoid going to the ER unnecessary is by planning ahead.Know where the nearest urgent care centers, and ERs are located near your home, work, and places you frequently travel.Have hours of operation and phone numbers readily accessible.That way, when you do have an urgent medical issue, you will be able to make a more informed decision about which facility will best fit your needs.
Watch this movie to check out a doctor talking about the ER and Urgent Care.
Wednesday, November 13, 2013
Do you ever find yourself craving a little something sweet after dinner? Or lunch? Or even just because? If you answered yes, know that you are certainly not alone! In honor of national dessert month, its time to celebrate and appreciate our sweet tooth. People talk about how “bad” or “forbidden” dessert is when the reality is, dessert can be your friend, not your enemy. Yes, eating a brownie sundae with hot fudge and whipped cream every day may not be the most nutritious habit, but once in a while? Go right ahead! Everything is good in moderation! Dessert also doesn’t have to be a “cheat” or a “guilty pleasure”, you can incorporate it into your daily eating habits. The key is picking the kinds of desserts that are also nutritious! Fruit is sweet and delicious and is packed with nutrients that you need in your diet. Mix some blueberries and strawberries with a little bit of low-fat yogurt for a nice parfait! Try a smoothie! Frozen yogurt (especially greek frozen yogurt) is another great option. Mix some fruit with a half cup of frozen yogurt for a cool and refreshing treat. Sprinkle a little bit of cinnamon on your dessert, cinnamon can have positive effects on your blood glucose levels and insulin resistance levels. For chocoholics like me, enjoy some dark chocolate. Dark chocolate can have positive effects on your blood pressure and cholesterol, so dig in chocolate lovers! Something I’ve tried recently is freezing bananas that are covered in dark chocolate and sprinkled with crushed nuts. I can enjoy the sweetness and the knowledge that I am eating something nutritious as well. Have fun and be creative with making your desserts, your sweet tooth and your stomach will thank you later!
For some great ideas for healthful desserts, visit the Eating Well website.
Friday, November 8, 2013
Food. We eat it everyday to keep ourselves alive and functioning. For most people however, food serves a much greater purpose. Meals serve as a gathering place for friends; recipes are a way to pass down traditions from generation to generation. Not to mention trying new dishes and foods is satisfying and good for the soul. While the dining hall has a lot of options, it can get boring eating at the same place multiple times a day for the whole year. So why not spice it up a bit, support UNH students and check out the upcoming Gourmet Dinner!
On Friday November 15th and Saturday November 16th UNH Hospitality Management students will present “Taste of the Twenties: A Gatsby Affair”. Gourmet Dinner is a long- standing tradition on campus where UNH students in various hospitality classes work together to plan and implement a formal, multi-course meal. Each dinner has a different theme and menu. Having attended a Gourmet Dinner myself, I can say it was absolutely amazing and worth every penny. Not only was the food delicious and the atmosphere enjoyable, it was really neat seeing that students from all over campus worked hard and put it all together.
If you are interested in attending the next Gourmet Dinner you can find out more at the Paul College website.
Wednesday, November 6, 2013
Heart rate is a great tool to have when it comes to being physically active.Monitoring your heart rate can tell you how hard your heart is working.A target heart rate is an ideal range for working out.It is about 50-85% of your maximum heart rate.Below this range and you may not be working hard enough to see health benefits.Above this range can be dangerous as it is straining your heart.Target heart rates can be different for everyone.As you age, your target heart rate decreases.
A shorthand for finding your maximum heart rate is to minus your age from 220.If you then find the 50-85% of this number, you can figure out your exact range.To check to see if you are hitting you target heart rate, check your pulse periodically when working out.Press lightly on the inside of your wrists with two fingertips.Count your pulse for ten seconds then multiply by 6 to get beats per minute.
To learn more about your heart rate, check out The American Heart Association website.
Get the most out of your workout!Know your ultimate range for working out with heart rate.
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