Healthy Holiday Habits

November, December and January – otherwise known as the holiday months that leave many worrying about how they are going to maintain healthy eating habits. While many feel weight gain is inevitable, it doesn’t have to be. That dreaded 5 pound weight gain you hear so much about – it’s just a myth! According to a study published in The New England Journal of Medicine, the average American only gains 1 pound between Thanksgiving and New Year’s. Not such a big deal right? Well, if those 1 pound gains keep on coming year after year with no subsequent weight loss, then they can add up.
What you should know and believe though is that you can maintain healthy holiday habits, even amidst the parties, celebrations and traditions! Below are 5 easy strategies you can put into practice today.

1. Enjoy the foods you love. Holidays are about tradition and memories, so avoiding your favorite foods can backfire big time by increasing cravings and overindulging. A cookie here and a taste of dip here won’t hurt anyone but an all day feast can lead to more feasts down the road. A simple strategy is to substitute holiday treats for your everyday treats. For example, instead of chips with your lunch, save room for a piece of Grandma’s fudge. If a day of overindulging does happen, don’t obsess, accept and move forward by eating healthfully tomorrow.

2. Head in with a plan. Creating a few simple goals will help you sail through the holidays. Think about the challenges you will encounter and write down how you will handle them. For example, if stress eating gets the best of you, plan one stress relieving activity per day such as an after dinner walk, massage on the weekend or catch up with a good friend. Tempted by holiday coffee drinks? Plan in one per week and make it lower in fat by choosing nonfat milk and no whipped cream.

3. Do not ‘accept’ weight gain. Seeing weight gain as inevitable or waiting until after the holidays to start a “diet” can set you up for an all or nothing approach in which overindulging may become the norm. Instead, try visualizing success and wrapping up the holidays healthy and proud. You can even create a mantra for fun! The best time to start making healthy changes is now – make weekly exercise goals and bring your lunch every day. Remember, you’re in control.

4. Give old foods a new twist. Offer to share cooking duties and try lower fat versions of foods that are traditionally high in fat. Use orange juice in place of butter in sweet potato dishes and roasted garlic and 1% milk in mashed potatoes instead of butter and cream. Little changes here and there really add up!

5. Say goodbye to ‘food pushers.’ Family or peer pressure to eat all that’s offered can lead to resentment and feeling bad when you don’t meet even the best laid out plans/goals. There is no explanation needed – a simple and firm “no, thank you” should do. If someone is particularly persistent, let them know you really are full and will have to pass. Remember, this is their issue and not yours! Stand your ground when leftovers are offered and take only what you like with a special focus on healthy items such as turkey breast, cranberry sauce and veggies.

Written by Shauna Schultz, Registered Dietitian

How to Sacrifice Salt but Not Flavor

If you are a college student and are cooking at home or in your apartment, congratulations! You’ve taken the first step to lower your salt intake. Your salt intake influences your risk of heart disease, stroke, and hypertension. Although you may think you don’t need to worry about these diseases just yet, remember that prevention is key. Nearly one in three Americans are suffering from hypertension and 28 percent of us are borderline hypertensives. According to the Centers for Disease Control and Prevention, most of us should aim for about 1500 milligrams of sodium (2/3 teaspoon) per day, especially people with hypertension, those over 40 years old, and African Americans. Although it is much more convenient to order take-out or rely on processed, microwaveable meals, these types of meals comprise about 77 percent of the 3600 milligrams of sodium consumed each day by the average American. Home cooking accounts for five percent of the daily allowance of 2300 milligrams of sodium for healthy adults. Cooking puts you in control of the amount of salt in your food. With these tips to reduce salt but not skimp on flavor, your taste buds won’t know the difference.

Tip #1: Use acids and fresh herbs to enhance flavor
Acids like vinegar, red wine, and citrus juices brighten flavor while fresh herbs like basil, oregano, and thyme add the finishing touches to round out the meal. These elements help other flavors pop and heighten the taste of the other ingredients. Fresh herbs add freshness, aroma, and depth to the dish.


Tip #2: Treat your taste buds to spice blends and specialty salts
Toasted spice blends or specialty salts like smoked sea salt added during cooking add nuances of flavor and bring diversity to dishes. Since these seasonings are more intense, only a pinch is needed to make an impact on the flavor of the dish.

Tip #3: Look at nutrition labels and be choosy about what you put in your pantry
Salt hides everywhere in seemingly unsalty foods like cereal, pasta sauce, breads, and salad dressing. Take the time to compare labels while at the grocery store. Always choose the lower-sodium versions of these foods so you can stretch your daily salt allowance further for the day.

Tip #4: Practice moderation
Even nutritionists agree that salt-free foods lack taste, so indulging in high-sodium foods must be done sparingly and in small portions. Sprinkling a little full-fat cheese on pizza or just a few potato chips with a sandwich are enough to satisfy your salt craving.

Everyone needs sodium because it helps maintain healthy fluid balance in the body and is an essential electrolyte for conducting nerve impulses. It is especially important to replenish during intense exercise when salt is lost from perspiration. Maintaining a healthy balance of sodium in the body is essential to internal health and functioning. Being conscious of your salt intake at a young age will serve as a preventative measure for avoiding bad habits and diseases in the future. For more information on how to reduce sodium in your diet and to sample some low sodium recipes, check out these websites:

http://www.mayoclinic.com/health/food-and-nutrition/AN00350
http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm
http://www.mayoclinic.com/health/low-sodium-recipes/RE00101

Written by Katie Giebler, Peer Health Educator

Free Online Magazine Subscription!

Sac State students and their parents now get a free online magazine subscription to Student Health 101? This easy to read online magazine has current health and wellness topics for students and their families. Each month, students will receive an e-mail with the latest issue of Student Health 101. It will be a valuable tool for students as they return to campus. Inside, you’ll find articles about dealing with roommates, managing your time and money, and much more. Be sure to look for campus info and upcoming events too.

Interested in signing up for your free subscription of Student Health 101? Click here to view the e-magazine and opt in:


http://readsh101.com/csus.html

Starting in October 2009, all Sac State Students can view a monthly issue of Student Health 101 through email, with great articles that help students get the most out of their college experience. Don’t miss the chances to win great prizes too! From iPods to Spring Break trips and more – you can win, just for reading Student Health 101.


Written by Niki Rodriguez, Sudent Health Center, Student Manager

Mind- Body Healing

Mind-body healing is a growing topic in the world of health promotion. It encompasses the physical, mental/psychological, social, and spiritual states. There exist a countless number of techniques available to patients in both pre- and post illness conditions. There are circumstances when one technique may be more beneficial to use than others. Correct methods, knowing why, when, and how to incorporate mind-body healing practices into everyday life increases coping skills as well as vitality. This rising technique is a patient-oriented, proactive approach to health and healing that values personal responsibility and self motivation. Lifestyle and personal attitudes are the focus to bring about personal transformation and gain mastery over the mind and body.

Mind-body healing is a dynamic process of positive health and wellness techniques. There are a number of terms used to describe this general expression, which all encompass parallel components, including psychoneuroimmunology, biopsychosocial model, and holistic psychotherapy/medicine.

According to the U.S. National Center for Complementary and Alternative Medicine (NCCAM), mind-body techniques are classifications that cover a variety of techniques designed to enhance the mind’s capacity to effect bodily function and symptoms. Some of these are techniques that were once considered to be complementary or alternative medicine but have now become mainstream (for example, patient support groups and cognitive behavioral therapy). Most mind-body techniques are still considered complementary or alternative medicine, including meditation, prayer, mental healing, movement re-education, and therapies that use creative outlets such as art, music, or dance. There are as many different techniques as there are people to use them, a list of some of the more popular techniques are as follows:

• Aromatherapy
• Art Therapy
• Breathing Techniques
• Body-Mind Centering
• Dance Movement Psychotherapy
• Movement Therapy
• Journaling
• Meditation
• Music Therapy
• Somatic Movement Therapy
• Support Groups
• Visualization
• Yoga
• Relaxation Techniques
• Guided Imagery
• Prayer
• Exercise

This is a very short list of a multitude of possible techniques. Each technique must be developed over an extended period of time in order to reach full potential.
Mind–body healing practices are used before, during and after a stressful situation as a mechanism to bring the body back to a state of homeostasis. Its purpose is to reduce high stress levels by preventing or reversing the release of potentially harmful hormones and neurotransmitters. It has been shown that the ineffective response to stress will eventually take a toll on a person’s sense of wellness, which is directly related to one’s health.
Various mind-body techniques often have one thing in common, the importance of breath. Breathing techniques regulate respiratory function as well as decrease heart rate and blood pressure.

A unique example of the successful use of a mind-body healing technique involves my own anxiety. About a year ago I had a bad breakup with my boyfriend and at the time he drove a bright red convertible Mustang. For months after we were no longer in a relationship I found myself in a panic every time I saw a Mustang anywhere. My heart rate would rise, I could feel my skin get hot, I would begin to sweat, and become extremely skittish; not to mention angry. I took notice to what was happening to my body every time I encountered this trigger and through my own personal therapy-dance- which has always been a phenomenal outlet for me, I took the breathing techniques I used there, along with a little prayer and over time I have successfully overcome this personal anxiety triggered by the sight of Ford convertible Mustangs. For more information log onto:

Mind-body medicine: state of the science, implications for practice. The Journal of the American Board of Family Practice. http://www.jabm.org

Integrative medicine: the evolution of a new approach to medicine and to medical education. www.dukeim.org

Mind matters, money matters: the cost-effectiveness of mind/body medicine.

The Journal of the American Medical Association. http://jama.ama.assn.org

Student Health Services www.csus.edu/hlth.

Psychological Counseling Services www.csus.edu/psysrv

The Yoga and Meditation Society www.csus.edu/studentactivities/clubs_list.htm

Written by Macellina Amonoo, Fit Health Peer Health Educator

Our Sedentary Lifestyle

What is sedentary? Sedentary is, as described by Webster, characterized by or requiring much sitting. So what does being sedentary have to do with health? Sedentary lifestyles are leading to higher incidences of obesity among children and adults. According to the Center for Disease Control and Prevention, in 2008, only one state, Colorado, had a prevalence of obesity less than 20 percent and 32 states had a prevalence equal to or greater than 25 percent. With obesity on the rise, health care risks and costs are increasing. Obesity is linked to our nation’s No. 1 killer-heart disease-as well as diabetes, hypertension, acid reflux, osteoarthritis and many more diseases. It is also a psychological stressor, especially for children who may be teased and ridiculed at school or home for their size.

How is a sedentary lifestyle linked with being overweight or obese? When being sedentary we are basically being lazy, inactive, and building a strong bond between the bum and the couch cushion. If we do this and still eat the same amount or more of food, then we are not burning off anything we eat. What we eat is known as caloric intake, or the calories supplied by food. To stay healthy we need to have an equal caloric expenditure, which are the calories lost through physical activity. With sedentary lifestyles we are tipping the scale too far to the caloric intake. As a result, we then start gaining weight. So what can we do to change this?

Let’s not sit around, let’s be active! We can even use some of those sedentary lifestyle traits and use them for the better. For example, if you are insistent on watching T.V., watch a healthy cooking channel or pop in an exercise video and get moving. Use the Internet for the good. Stop watching YouTube and explore helpful sites like mypyramid.gov, americaonthemove.org, diet.com, shape.com, and many more. You’ll find diet and exercise tips, track your fitness level and goals, learn to cook and eat healthier, all of which are just some of the things you can do on these sites. Get involved in the community and join the gym, or perhaps a dance class, a walking/jogging group, a swim team, or anything to get you moving. Get a friend or family member to go, and use each other as motivation. Sign up your children or yourself for a fitness class at school. Sac State offers a variety of health and fitness classes open to the student body as well as intramural sport teams. There are a variety of clubs to join or stop in the Fit HELP office located in the Union next to Round Table and we’ll get you started on a great track! Let’s reverse the sedentary lifestyle and make it a thing of the past. We can start a new trend of a healthy and active lifestyle that will improve our health, happiness, and future.

• http://www.mypyramid.gov
• http://www.americaonthemove.org
• http://wwwdiet.com
• http://www.shape.com
• http://www.csusrecsports.org/
• http://www.csus.edu/hlth/FitHELP.html

Healthy and Nutritious Grocery Shopping

Good nutrition starts with smart choices in the grocery store. Cooking up healthy meals is a challenge if you don’t have the right ingredients in your kitchen. But who has all the time to read food labels and figure out which foods are more nutritious and best buys? Grocery shopping can be a daunting task, simply because there are so many options. But with a little guidance, healthy choices are a cinch to find the supermarkets. With a grocery list in hand, you won’t likely wander the “junk food” aisles and make impulse purchases. Here’s what to include on your grocery list.

Fresh fruits and vegetables should make up the largest portion of your grocery list. Vegetables and fruits have vitamins, minerals, and antioxidants and are low in calories. We all need 3-5 servings of fruit and vegetables a day. Choose a variety of fruits and vegetables.

Most of you grain and cereal products should be made from whole grains, not refined flours. This part of your list includes, whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains contain important vitamins, minerals, and have fiber, which often is lacking in modern diets. Check food labels that are 100% whole grain or 100% whole wheat to be sure you are getting whole grain products.

Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.

Beverages should be kept simple. Water, low-fat milk, 100% juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.

Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, 0r calcium-fortified orange juice.

Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.

Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.

For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced ham. Avoid processed lunch meats, sausages and hot dogs.

Don't load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.

Here are simple tips that will help make your grocery more effective and nutritious! For more information you may go to mypyramid.gov or go to http://www.csus.edu/hlth/Health%20Ed/Grocery%20Store%20Guide.pdf to access a grocery store eating guide.

Staying Healthy at Sac State

Another semester is here! With all of our frantic efforts to get to class on time and meet our assignment deadlines, almost everything else gets put on the back burner- at least for a little while. One thing students shouldn’t ignore during these critical times is their health. Sac State has made it easier for students to take care of themselves in a variety of different ways. Here is a list of services that are available, most of which are already paid for by your student health fees:

Student Health Services
-Acute illness/injury treatment
-Alcohol and tobacco counseling
-Birth control methods & supplies
-Fit Help
-HIV testing
-Immunizations
-Laboratory
-Nutrition/Wellness planning
-Optometry
-Pharmacy (prescriptions at a very low cost)
-Physical exams
-Pregnancy testing & counseling
-Psychological Services
-Sexually transmitted infection testing & treatment
-Therapeutic chair massage (3 each semester)
-Violence and sexual assault services
-Women’s annual exams
-X-ray

For more information about Student Health Services and hours of availability visit us online: www.csus.edu/hlth , or call us at (916) 278-6461.

There are also tons of other resources on campus to keep students happy and well:
Rec Sports: http://www.csusrecsports.org/ (fitness classes and rec league sports)
Student Activities: http://www.csus.edu/studentactivities/ (clubs and organizations)
Sac State Student Scheduler: http://www.csus.edu/scheduler/index2.stm (class registration time saver)
Academic Advising: http://www.csus.edu/acad/ (for help taking the correct classes)
Career Services: http://www.csus.edu/careercenter/ (for help finding a job/career)