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Student

Ethan Pfenninger

in
CEPS
Healthy Eating and Active Living
What does health mean to you?: 
Health is a combination of getting exercise, eating well, and making sure I am happy with who I am and what I’m doing.
What do you do to make a Healthy UNH?: 
I’m a big believer in doing the little things to make people’s day better. This can be as simple as smiling at a stranger, asking a friend about their life, or reaching out to someone who I haven’t seen in a while. I’m a member of the Cycling Club (we prefer team, but hey), and I’ll often lead rides on the weekends to get people out to different areas surrounding Durham. Beyond that I’ll organize Intramural teams to compete, which is always a ton of fun.
How do you stay fit?: 
I’ve been on the cycling team for the past four years while I’ve been at UNH, and I ran a marathon my sophomore year as a challenge. I spend a lot of time biking, and I’ll break it up with running and swimming. On rainy days I’ll use the UNH gym for plyometrics and other circuits. Besides all of this, I’ll usually end up being on as many Intramural teams as I can.
Do you have any tips for eating healthfully?: 
As tempting as all the cheeseburgers are at UNH, the dining halls make it really easy to eat well too. All the dining halls have large salad bars, and you can always find a good source of low-fat protein every day too (think grilled chicken and eggs). Having a salad and a good source of protein in every meal is a great way to stay healthy. Taking a quick peek at the nutritional information supplied is also a good idea. Also try and keep a good supply of healthy snacks in your room. Peanuts, pistachios, etc. are filling and healthy and better than chips.
How do you find motivation to stay healthy?: 
Motivation for me is a mixture of habit, well-placed naps, and a desire to push myself. I’ve been doing it long enough that I don’t feel productive without getting exercise. A quick thirty minute nap before exercising has a lot of performance and focus benefits, but it also gives you the energy to get off the couch. Beyond that, just seeing if I can run a little longer or bike a little faster keeps me motivated. A cool app called Strava allows you to compare your run/bike against others, which can make for some nice competition.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
A big change I’ve made this year is making sure I get a quick nap in during the middle of my day and changing what snack items I keep in my room. The nap means that I’m not falling asleep in class, and that I am far more motivated for exercising. I’ve also always had a huge sweet tooth, but by substituting the gummy bears for pistachios and peanuts, I’ve been feeling better than ever.
Anything else you would like to add?: 
Join a club or do intramurals! Beyond cycling (which is awesome, open to people of all skill levels, and full of great people) there are tons of clubs devoted to sports. Find one that looks like fun and give it a try. Intramurals are also a blast, Inner-tube water polo is a workout in itself. I haven’t done any of exercise classes they lead in the Whitt (stay tuned) but I’ve heard they are great and a good workout.

Emily Heidt

in
Student
Years Worked at UNH: 
3
Healthy Eating and Active Living
What does health mean to you?: 
Health is a positive lifestyle in mind, body, and spirit. It is overcoming obstacles and tough times and coming out on the other side a changed person. Whether it is going for a ten minute run in between class, going to the gym for an hour every day, running a 5k every weekend, or even skipping out on the cookie at Stillings, every person is different.
What do you do to make a Healthy UNH?: 
I try my absolute best to keep a positive attitude. Having a positive attitude does wonders. It keeps you motivated and motivates others as well. I try to use the stairs as much as I can around campus and eat a well-balanced meal every day.
How do you stay fit?: 
I am an avid horseback rider so I ride at least 4 times a week during breaks and at least 2 times a week during the school year. Besides that, I like to switch between running around the track and using the machines at the Whit. I like to change up my work out schedule a lot to keep things interesting.
Do you have any tips for eating healthfully?: 
If you are a snacker, try to keep healthy snacks around you. I keep things like yogurt, graham crackers, apples, rice cakes, trail mix, and fruit in my room to snack on. The best thing you can do is keep yourself busy and you will forget that you are hungry. When you eat at the dining halls, it is hard to keep your plate healthy with all of the options they give you. I stick to the first couple of stations in each dining hall because you can usually find a balanced meal such as a meat, vegetable, and a starch. Try to put at least one vegetable or fruit on your plate for each meal. Drink lots of water, eat in moderation, and focus on eating whole foods!
How do you find motivation to stay healthy?: 
I find motivation in positivity, prayer, and through friends. I have a quote board by my door in my dorm room for quick inspiration before class and my friends and text each other upbeat texts throughout the day to keep us going. We motivate each other to stay healthy and active as much as we can.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
I’ve changed my mindset that exercise and being healthy doesn’t mean you have to do this rigid program 7 days a week. I started college thinking that was the only way you could stay active, and if I missed a day of my designated program, I would feel terrible about myself. Instead, I work out to feel good-mentally, instead of just physically. The physical stuff will follow. Hanging out with my horse, jogging around the track for ten minutes, or even just going for a walk around campus gives me great relief in my mind, body, and soul. I work out to relieve stress and help with my anxiety. If I feel tense or even if my posture isn't good, I know I’m all balled up inside and immediately head to the gym. I used to push myself too hard and there would be no run or relaxation involved. Since I have changed my attitude about working out I find myself ten times happier, relaxed, and stress free.
Anything else you would like to add?: 
This is your life so you can decide how you live it and what being healthy means to you. Don’t forget the support and encouragement of your friends and family around you and take advantage of all the things healthy UNH has to offer!

Kelly Moynihan

in
Student
Nutrition-Dietetics
Years Worked at UNH: 
5
Healthy Eating and Active Living
What does health mean to you?: 
Many people think of health as the food choices you make and your physical stamina but it is really so much more than that. Health goes beyond just physical status and includes mental and emotional health as well. Being healthy to me means that you are able to live a lifestyle in which you are able to do all the things that make you happy. For some people that is going for a 10 mile run every day, but for others it is taking a walk or gardening. Staying positive and being emotionally well is just as important to being healthy as making good food choices and staying active.
What do you do to make a Healthy UNH?: 
As a dietetics student, I have more opportunities than most to make a healthy UNH. I encourage students to use the resources that UNH has available, such as the Whittemore Center, tennis courts, swimming pool, etc. to stay active. Intramural sports are also a great way to make new friends and stay active.
How do you stay fit?: 
As a student, I find it hard to have a consistent workout schedule so it’s always changing. Some days I will walk on my treadmill while catching up on the shows I’ve missed, and other times I will go for a bike ride. I play on a few of the intramural teams as well, which are some of my favorite memories here!
Do you have any tips for eating healthfully?: 
Eating healthy is a lot easier than most people think. There are so many nutritious foods that taste great and I think it’s important for people to go out and try new things. It is important to remember that there are no “good” or “bad” foods, and that everything is okay in moderation. There are also plenty of ways to sneak fruits and vegetables into the foods you already eat which will help you get on the right track.
How do you find motivation to stay healthy?: 
One of the best benefits of living a healthy lifestyle is that it feels great! Staying healthy means being able to manage stress, have a great mood and feel like you can accomplish anything!
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
Yes, I recently learned how to better manage stress which is a huge part of staying healthy. I've found that staying organized, staying positive, and eating right has kept me feeling good about myself and has helped me accomplish a lot over the past few years.
Anything else you would like to add?: 
Being healthy is a lifestyle for everyone, and I think it is important to always have a goal to be working towards. Whenever you are having an off day you can always look at how far you have already gone toward achieving your goal! Stick to it and stay positive!

Molly Wienberg

in
Student and RA in the Upper Quad
Healthy Eating and Active Living
What does health mean to you?: 
I feel that health means to have a proper diet and feel energized and ready to accomplish school. To be healthy means that I am ready to take on all obstacles that are presented to me.
What do you do to make a Healthy UNH?: 
Recycling, promoting good eating habits to my residents, and encouraging people to be outside and be active.
How do you stay fit?: 
I stay fit by trying to go to the gym about 5 times a week and watch what I eat. I feel I focus on my school work better and can relax in stressful situations if I go to the gym on a regular basis.
Do you have any tips for eating healthfully?: 
I always read the signs next to the food in the dining hall. Each meal I try to make it balanced, especially dinner. I will be sure to have my main course along with vegetables and one other healthy choice.
How do you find motivation to stay healthy?: 
I have a lot of friends who enjoy working out and we will plan to go to the gym together. This motivates me to go and to keep going.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
I have learned to eat healthier and go to the Whittemore Center campus recreation center more often. I also love to run through College Woods and the faculty neighborhood. I have seen a positive change in my attitude due to this.
Anything else you would like to add?: 
I feel that working out is the best way to cope with stress that comes from school work and other aspects of life. I try to focus on what I eat and my mental well-being because this will help me be a more positive person and role model for my residents.

Jerica Rich

in
Former RA in Gibbs Hall
Healthy Eating and Active Living
What does health mean to you?: 
Health to me means being happy in my own skin.
What do you do to make a Healthy UNH?: 
I walk whenever I can rather than taking the bus. I get involved on campus (Pre-vet Club, MUB events, being an RA). Getting involved is healthy because it allows you to get out of your dorm room and become one with the community here at UNH. You can meet and make new friends and get the opportunity to become a leader here at UNH and with all that comes the learned skills of time management, public speaking, and pride for UNH. All of these qualities are recipe for a healthy emotional life, it builds self esteem and with all those new friends made i'm sure you'll be smiling and laughing alot more.. which also contributes to being physically healthy! :)
How do you stay fit?: 
I get 6-8 hours of sleep a night. I eat three meals a day, and snack on healthful things like fruit from the dining halls. I try to go to the gym every day, for an hour. I do at least 20 push-ups and sit-ups a day.
Do you have any tips for eating healthfully?: 
Drink a full glass of water before each meal. Eat the healthy stuff on your plate first; that way you might be full by the time you get to those mozzarella sticks you couldn't pass up. Cut out the sugary nothing-ness (i.e. candy, soda, desserts). Give yourself a cheat day! (Eat yummy "bad" food that you've been craving, this method helps you stay on track for the rest of your diet week).
How do you find motivation to stay healthy?: 
I envision the muscular legs that I would like to have. I tell myself, "Self, you are young and your body is in its prime... take advantage of it!" I work out and diet with friends who have the same goals in mind.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
I don't ever drink soda... no cavities or aspartame - yay! I can do a considerable amount of push-ups since I've started doing them every day with fellow RAs.
Anything else you would like to add?: 
It is NEVER too late to decide you want to start being healthy! Remember everyone has a different definition of healthy; you just have to recognize the goals that you have for your own lifestyle and make everything else work towards accomplishing those goals. Have fun and love yourself, It's a GREAT day to be a Wildcat!!!

Amy Parker

in
Work Study at Business Services
College of Life Sciences and Agriculture
Years Worked at UNH: 
4
Healthy Eating and Active Living
What does health mean to you?: 
Health, to me, is having a positive mind and outlook on life. Obstacles only help us discover new things about ourselves and seeing it as an opportunity, rather than a problem, can make all the difference. Being healthy is also finding the right balance between yourself and the environment, while respecting both.
What do you do to make a Healthy UNH?: 
I worked on a study in the Business Services office assisting parents and students with all of their questions. It’s a great feeling being able to help out UNH families with the billing process, and seeing the excitement of incoming freshman always puts a smile on my face.
How do you stay fit?: 
I stay fit by living the 80/20 rule. 80% of the time I eat clean, whole foods and the remaining 20% is for my favorite treats like lattes and DHOP. I also try to buy local and fair-trade products as much as I can. I walk everywhere on campus and rarely take the bus, and College Woods is one of my favorite places to run!
Do you have any tips for eating healthfully?: 
Start with small changes! It’s easy to incorporate a small change a week, rather than doing a “cold-turkey” approach. Another tip is to know that you don’t have to be perfect! It’s great if you can eat healthy all the time, but it’s also okay to give into your cravings. That’s why I use the 80/20 rule. An 80 is still a B, so you can’t go wrong!
How do you find motivation to stay healthy?: 
I am a Nutrition major, so I’m always striving to learn the newest trends and topics in health. I also try to surround myself with healthy people. My mom recently lost 65 pounds, so we love to find new, healthy recipes and cook together. Jogging with friends is also a great motivator and gives you some friendly competition to push yourself!
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
I have been inspired by a friend at home who had done a 5 week paleo/cross-fit challenge. I wanted to experiment and see how I felt after strict clean eating, so I kept a journal and tried it out myself. After only 3 weeks, not only did I feel like a brand new person, but I was also down 15 pounds. I have incorporated much of what I learned while doing it into my daily habits now. I have also found ways to cope with stress, like deep breathing and aromatherapy. Reduced stress has helped clear up my skin and decrease emotional snacking.
Anything else you would like to add?: 
Being healthy is a habit! While diets make work in the short-term, a healthy lifestyle will give you a lifetime full of endless benefits. There are so many different ways to improve your health, so remember to take some time and dedicate it to yourself!

Haley Goodson

in
College of Liberal Arts
Healthy Eating and Active Living
What does health mean to you?: 
Health is all about loving who you are and loving your body enough to take care of it; emotionally, mentally, and physically.
What do you do to make a Healthy UNH?: 
When I came to the Freshman Orientation, I loved using the Wildcat (portion) Plates. I also can’t wait to start taking some of the Boot Camps offered.
How do you stay fit?: 
I was a gymnast all through high school. I also love to run. I am training this summer to run in my first 5k in September. I hope to one day run in the Boston Marathon.
Do you have any tips for eating healthfully?: 
Everything in moderation is good.
How do you find motivation to stay healthy?: 
I love being competitive, always pushing myself to be better, whether it be gymnastics or running.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
I used to have a group of friends that were really negative. I was really depressed, and I had little to no energy to do anything. Once I stopped hanging out with them and found a more positive group of people, I had more energy and I became a friendlier, outgoing person.
Anything else you would like to add?: 
Being healthy is not just about being fit it’s about loving who you are, and wanting to be a better you, mind, body, and soul.

Leah Burke, Intern

Intern
Institute for Health Policy and Practice
Years Worked at UNH: 
2
Healthy Eating and Active Living
What does health mean to you?: 
Health is the general feeling of wellness that I have: physically, mentally and emotionally. Keeping these three balanced makes me feel my best and most energetic.
What do you do to make a Healthy UNH?: 
I love to cook! Cooking keeps me in touch with my health because I know exactly what I’m putting into my body and how it makes me feel. Taking the time to prepare food for yourself makes you respect what you’re eating and where your food is coming from. Also, it’s a lot of fun and very gratifying.
How do you stay fit?: 
I try to sneak in exercise wherever possible. For example, since I live on the third floor of my apartment building, I do lunges up the stairs to my door. It doesn't take any extra time out of my day, but I can definitely feel the difference.
Do you have any tips for eating healthfully?: 
I would recommend avoiding processed foods as much as possible, and using the best ingredients while cooking. Not only are foods grown locally fresher and have more nutrients, you’re also supporting your local economy by buying from members of your community.
How do you find motivation to stay healthy?: 
I stay motivated by setting goals. For example, I have a friend who is hosting a 5k race later in the spring. When I have a fitness goal to strive for, I’m more motivated to do the small things that will keep me in shape and healthy until then.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
Keeping myself de-stressed with relaxation techniques such as yoga, stretching and breathing exercises has affected my body in surprising ways, such as sleeping better at night and clearer skin.
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