Sacramento State Wellness

New Year's Resolutions

2009-11-30T10:25:00.000-08:00

“This year I will eat healthier.”
“This year I will run a marathon.”
“This year I will spend more time with my family.”
“This year I will stop smoking.”

Sound familiar?

With the New Year just around the corner you may be starting to think about something you wish to change in the coming year. It could be weight loss, smoking cessation, or maybe something as simple as spending more time with your loved ones. No matter the resolution, or goal, it is important to have information and a support group in place to help you achieve your goals.
It is important to realize that in setting a goal you are attempting to change a behavior, this will take time and dedication. Even a common resolution of weight loss is a lot more complicated than one might think. Simply “going to the gym more” will not make this magically happen. Weight loss is a multi stepped process that involves changes to all aspects of life. It cannot be achieved by changing one behavior and ignoring the others that might also contribute to an unhealthy weight.
Here are some tips to help you make goals that can be achieved.

1. Decide on a reasonable change. When making a change it is important that the goal you set can be achieved. If you set a goal you know that can’t achieve you will be setting yourself up for failure. If you want to exercise more, don’t plan on running every day. Instead, say you will work out 3 times a week. When that is achieved for a period of time, add another day of exercise.

2. Make a plan. Once you have a resolution write out the steps that will help you get there. Every journey needs a roadmap; make yourself one that will highlight small achievements along the way.

3. Think long term, not just for the month of January. Your resolution shouldn’t end just because it’s February and the novelty of the New Year has worn off. It takes longer than a month to create new habits. Stick with your plan, and don’t be afraid to try again if you mess up during the first few weeks. Sticking to a resolution takes persistence.

4. Make it public. Make sure your family and friends know your resolution. It will make it easier on you if more people know what you are trying to do. They can help you make the right choices that can help you reach your goal. They can also give you encouragement if you are struggling.

5. Keep it simple. The best resolutions are simple ones. Break a big goal into smaller goals that you can achieve along the way.

6. Celebrate achievements. When you reach one of your goals reward yourself. If you are working out more, go buy a new outfit for the gym. It is important to reward yourself for your commitment and hard work. Make the process fun.

Written by Kellie Cook, Fit HELP Peer Health Educator

Healthy Holiday Habits

2009-11-23T10:35:00.000-08:00

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

2009-11-09T11:53:00.000-08:00

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!

2009-10-26T10:21:00.000-07:00

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

2009-10-26T10:03:00.000-07:00

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

Healthy and Nutritious Grocery Shopping

2009-09-30T09:38:00.000-07:00

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.

Our Sedentary Lifestyle

2009-10-12T10:12:00.000-07:00

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

Staying Healthy at Sac State

2009-09-21T11:33:00.000-07:00

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)

Intellectual Wellness

2009-05-13T14:16:00.000-07:00

Intellectual wellness is one of the seven dimensions of wellness. Essentially, intellectual wellness is focused on learning. Any activity that helps you explore the world around you, learn more about yourself, and or expands your mind in any way supports healthy intellectual wellness.

This dimension of wellness involves improving verbal skills and keeping abreast of social and political issues, and reading books. To make an action plan to improve your intellectual wellness, you should explore issues related to problem solving, creativity, identity, and learning. Identify your potential and strengths and you will find your life “mission”. Next, take a class outside you major or minor, these new opportunities may offer you different experiences and offer an outlet that are intellectually stimulating. Set and meet realistic goals academically, personally, and professionally. (Then spoil yourself when you meet those goals).

Read for fun! By choosing books for fun, you not only learn about a particular topic or interest, but you learn about how others express themselves. And lastly, develop the curiosity of a child. Children have a knack for being curious about everything around them. Try to regain this curiosity about the world. You will be amazed at how much you will learn.

People who love intellect wellbeing never stop learning and relish new experiences and changes in an effort to learn something new everyday and nurture their fullest intellect potential.

Written By Jennifer Cockerham, Wellness Peer Health Educator

Spiritual Wellness

2009-05-13T13:49:00.000-07:00

Most of us grew up watching movies and TV sitcoms that always finished with a happy ending. Sure there were trials throughout the story but in the end everything magically just came together. Now being adults, we know this simply isn’t true. Life is hard! It’s full of highs, lows, success and disappointments. College is a special time in one's life where they’re free to think for themselves and explore the many questions they might have about life in general: What should I do with my life? Why is poverty so prevalent? Is there really a God? These are just some of the many questions we struggle to make sense of. But how do we that? There really isn’t a class on how to make the right decisions in life or how to be a decent human being. All this and more is encompassed in Spiritual Wellness.

When we are in tune with our spiritual selves, we can find meaning in life events, comfort when things aren’t going well, the beauty in life, the ability to be compassionate towards others, and individual purpose. Many factors play a part in defining spirituality: religious faith, beliefs, values, ethics, principles, and morals. Spirituality allows us to find the inner calm and peace needed to get through whatever life brings. No matter your faith or where you may be on your journey there are avenues to seek a greater understanding.

Spiritual Wellness involves connecting with the bigger picture as you search for meaning and purpose in your life. These concepts including non-judgment, discipline, conscientiousness, selflessness, and other actions that increase our own sense of inner peace as well as peace with the world around us. A Spiritual Wellness plan may involve prayer, meditation, affirmations, or specific spiritual practices that support your connection to a higher power or belief system.
In-tune to your personal growth, spiritual wellness enhances the connection between your mind, body and spirit.

Tips:
· Reflect on your religious beliefs: Whether or not you subscribe to any particular religious group, think about how you see and make sense of the world and events that happen
· Share your values, and count your blessings.
· Be forgiving and grateful
· Find inner serenity and tranquility. Different people have different ways of centering themselves in a calm place – meditation, prayer, recreation, gardening, exercise or solitude. Find what works for you and then make sure you find the time to pursue it.
Take the Spiritual Wellness quiz: http://www.for.gov.bc.ca/hrb/hw/spiritual/inventory.htm

Signs of Good Spiritual Wellness
· You have dreams/goals for your life
· You take time for spiritual growth and exploration
· You have developed a philosophy of life
· You care about what happens to your fellow men and women
· You take time to think about the meaning of events in your life
· You have a clear sense of right and wrong, and act accordingly
· You are comfortable with your level of involvement/non-involvement with a religious community
· You feel comfortable talking about spirituality
· You would be able to explain why you believe what you believe

Sacramento State has a number of religious clubs and organizations that can help students in their pursuit of Spiritual Wellness:
· https://webmail.saclink.csus.edu/owa/redir.aspx?C=d3b52e08afc24cb0a60cafc623ed8022&URL=http%3a%2f%2fwww.csus.edu%2fstudentactivities%2fclubs_rel.htm
· http://www.csus.edu/studentactivities/clubs_soro.htm

Written By Nathan Bautista, Fit HELP Peer Health Educator

Occupational Wellness: Don't Let Your Profession Get the Best of You

2009-04-15T09:48:00.000-07:00

College can be a pretty scary experience. But life after college can be an even more terrifying ordeal. Ever wonder what you’re going to do after you graduate? How will your degree earn you a high paying salary? Will you be paid enough? Will you be happy at your profession?
These questions and more are part of Occupational Wellness which is one of the seven dimensions of wellness. Occupational wellness involves preparing and making use of your skills and talents while working. Although finding a well paid career is stressful, finding a career that you enjoy and thoroughly love is even more rewarding.

In order to find the right job, many job seekers should ask themselves these questions:

· Am I Exploring Career Options? The career may pay well now, but is there room for advancement? Can you move up the hierarchy of the company or will you be stuck in one position?

· Is this a vision of my future? The career you prospectively research may be the one you remain in through retirement. Make sure you can see long term goals in the future i.e. marriage, children, etc.
· Will you be happy in this profession? This is the biggest question of all. Many employees hate their job, yet they are still stuck in their profession. Make sure you enjoy and appreciate the tasks you accomplish before you make the commitment.

There are also some warning signs that predict that your occupational wellness is in trouble. They are:
· Your job requirements go against your personal values
· Your job leaves you feeling bored, restless, and unproductive at the end of the day

· Your job makes heavy demands on you, affecting both your physical, psychological, emotional and mental wellness

If you are unsure of your future career plans and you are looking for help, there are many resources on campus that can help you find the right path. The Career Center located in Lassen Hall offers career services to students. Their hours are Monday/Thursday 8:00am-5:00pm, Tuesday/Wednesday 8:00-6:00pm, and Fridays 9:00-5:00pm. They also conduct walk in appointments, and have personal counselors. The counselors provide information on career development, resume development, mock interviews, and useful information towards your major and profession. The career center also has Career Fairs each semester, where students can meet with the employers where they can look for full time jobs, part time jobs, or internships.

If you are still unsure about your major, Academic Advising can help direct and counsel you to find the right career. They are located in Lassen Hall, and their hours are the same as for the Career Center. The combination of these useful services will help foster a bright and optimistic future for Sacramento State Students.

After college, pick the right job for the right you. Make sure it is something you enjoy, something you can see advancement in, and something you won’t mind doing for a long time. Don’t forget to smell the roses too.

Written by Kevin Pham, Fit HELP Peer Health Educator

The Ins and Outs of Physical Wellness

2009-03-23T12:08:00.000-07:00

While not necessarily the most important, physical wellness is quite possibly the most recognized dimension of overall health and wellness. Encompassed in this broad category of physical wellness are two areas especially important to college students: physical activity and nutrition. Both have a direct impact on aspects of college life such as stress level, relationships, academics, and the specific health of your body, to name a few.

So by now I’m sure you have all heard at least one recommendation for the amount of exercise required by individuals looking to keep ‘healthy’, and if not, crawl out from under that rock you’ve been living! The American College of Sports Medicine and the American Heart Association recommends that the average healthy adult exercise for 30 minutes 5 times a week to maintain health and reduce the risk for chronic disease. It is always advised to see a professional before starting any new diet or exercise plan.

The life of a college student is both demanding and active and thus it is often hard to find time to fit in daily exercise. The following include some tips to be sure to get that physical activity into your day:

Break up the 30 minutes into short bursts. Research has shown that exercising in three 10 minute stretches is just as effective as exercising for 30 minutes straight.
Plan your schedule. Set aside specific days and times for your exercise to make it a regular part of your schedule.
Think outside the box! Exercise does not mean only running, biking or swimming. Any activity that requires you to break a sweat and gets your heart rate up can be counted towards your thirty minutes! So when you scrub those floors, rake those leaves, or wash that car—you’re getting exercise and don’t even realize it!
You don’t need a gym membership. Cardio can be achieved by running on the street or doing jumping jacks. If strength training is what you are after, there are endless muscle groups to be worked with a pair of dumbbells or even your own body weight.
Find a workout buddy. Ask a family member or friend to spend some time exercising with you to add motivation and fun.
Mix it up. Vigorous activity does not need to be performed everyday. Varying the intensity level of your workouts can make workouts more interesting. Take a brisk walk one day, and run at a higher intensity another day.

Exercising does not need to be a chore to dread doing everyday. Exercising can be fun and even helps to reduce stress!

Nutrition is an area that causes a lot of confusion among people everyday. However, it does not need to be scary or difficult to shuffle through all the information out there. There are many resources available and professionals who serve as intermediates to decipher between what is and what is not accurate. A great website for nutrition information is http://www.mypyramid.gov/. You can plan meals, get individualized guidelines, and learn about healthy eating tips. If you were ever curious about how your diet measures up to guidelines, the Student Health Center on the Sac State campus is a great place to come for students. There is a plethora of accessible information and educational material as well as diet analysis. On staff at the Student Health Center is Shauna Shultz who is a registered dietitian and is available by appointment.

The majority of college students’ diets are lacking in two key areas: fruits and vegetables. The tip of the day from MyPyramid today is “Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.” Fruits can be added to yogurt or on top of cereal to increase your daily consumption. Self contained fruits such as bananas and apples make great take-along-to-class snacks. Many more tips, ideas and recipes are waiting for you at the Student Health Center!

Physical wellness needs not be an area of your life to shy away from especially since there are so many wonderful resources for the taking! Both nutrition and exercise can be fun and fulfilling all the while keeping you healthy!

Written by Aidan Gilmore, Wellness Peer Health Educator

1st Annual Sac State 5k Fun Run

2009-03-19T09:40:00.000-07:00

The Sac State 5k Fun Run will take place on Thursday April 16th, 2009 at 6:30pm starting at Serna Plaza (in front of the book store). This race will be for students, faculty, staff, and alumni to stride it out on Sacramento State's beautiful campus. The course consists of five kilometers (3.1 miles) of the campus grounds highlighting new structures such as the The WELL, Broad Athletic facility, new student housing project, Hornet Bookstore, and more. This event will be FREE for students, faculty and staff. There will be a $20 fee for Sacramento State Alumni which you can pay at Fit HELP office in the University Union or on race day at the registration table.

HOW DO I SIGN UP?
Individual Registration: There will be both pre-registration and day of registration, but only pre-registrants will be assured a t-shirt. Day of registrants will receive t-shirts while supplies last.

Team Registration: Teams consist of four individuals that must be from the same department/major/club and their times will be tallied together to compete as a team. Each individual on the team can still win individually. If you are registering as a team please fill out the registration form and add your group name and the names of all three individuals in your team. Make sure you don't forget to fill in your department, major, or club name. Each individual from the team must register independently!
Registration Form: http://webapps1.csus.edu/hlth/5k/registration.html

NOT RUNNING? COME ANYWAYS!
The event will consist of a 5K race, but for those who would perfer not to run, come out and
cheer on your friends. There will be three local bands performing after the race and is FREE for all to come and enjoy. Come by and take a look at the different booths that will be set up and information on The Well. The event will be DJ'd by KSSU radio.

UNIQUE will be hosting live entertainment at 7:00 pm by: LOQUAT (indie rock), THE BOTTICELLI’S (surf pop), and JUSTIN F ARREN (acoustic rock).

For complete race information: http://webapps1.csus.edu/hlth/5k/5K.html

Written by Nathan Bautista, Fit HELP Peer Health Educator

Social Wellness

2009-03-13T14:57:00.000-07:00

Are you involved in any clubs or organizations on campus? Have you had the chance to go out with friends to a movie lately? Although these activities may seem insignificant, they are actually an important part of your overall health. Being socially active is part of a person’s overall wellness that leads to balanced health. Wellness is a multidimensional process that encompasses seven different and focuses on the process and quality of life. The dimensions of wellness (social, occupational, environmental, spiritual, physical, intellectual and emotional) impact a person’s well-being and play a role in maintaining optimal health. The social component of wellness focuses on having the ability to successfully interact with people and the environment around you. Social wellness encompasses the ability to develop and maintain relationships with others and having respect and tolerance for those with different beliefs.

An important aspect of social wellness is your interactions with other people. Are you having trouble making and keeping friends? Do you find it difficult to communicate with your spouse, coworkers or family? While you may think that isolating yourself from friends is not a problem, it can actually affect your health. Social wellness entails being comfortable around other people and allowing others to care for you. The idea of being “social” has to do with being able to listen and communicate with other people. Balancing your social life will allow you to form friendships and build personal relationships with other people. Without actively attempting to maintain a healthy social life, it can be hard to develop and sustain relationships with people.

How do you know if you have a healthy social life? Here are a few signs that you have a strong social life:
· You can develop new friendships and adjust when moving to a new place
· You are able to go to a place alone without knowing anyone
· You are involved in the community, your school or workplace
· You can interact in a group setting
· You value diversity and treat others with respect
· You have consistent values, beliefs and concerns
· You have the ability to say “no” to people

So why is social wellness so important for maintaining health? It has been found that those who are socially isolated are more susceptible to illness and have a death rate 2-3 times greater than those who are socially healthy. Those who maintain their social life tend to do better and handle stressful situations better than those who are have an uncomfortable social life. Having close relationships and a strong social network can enhance a person’s self esteem and mood.

What can you do to improve your social wellness? Playing an active role in your community, school or workplace can help you to enhance your social wellness. Here are a few things you can do to increase your social wellness:
· Call and speak with supportive people in your life
· Know your personal needs and your social needs
· Learn how to say “no”
· Go out to dinner or see a movie with a group of friends
· Hold a weekly game night at your house
· Get involved in your school by joining clubs or sports teams
· Attend concerts, comedy events, workshops and fairs on your campus
· Go bowling with your room-mates
· Visit your neighbors and friends

There are also clubs and organizations on Sacramento State’s campus that you can join to increase your social network. Here are a few social networks on campus:
· Hornets on the Move - http://webapps1.csus.edu/hlth/HTOM.html
· PEAK Adventures - http://www.peakadventures.org/
· Student Activities (student clubs) - http://www.csus.edu/studentactivities/clubs.htm

· Recreational Sports -http://www.csusrecsports.org/

· Fraternities/Sororities - http://www.csus.edu/org/greek/
· Multicultural Center - http://www.csus.edu/mcc/

For more information:
Anspaugh, David J., Hamrick, Michael H., and Rosato, Frank D. Wellness Concepts and Applications. 6th ed. New York: The McGraw-Hill Companies, Inc., 2006.

Written by Marie Staudy, Wellness Peer Health Educator

Environmental Wellness

2009-03-13T13:34:00.000-07:00

We may not think much about Environmental Wellness as part of wellness, but our environment and how we feel about it can have a huge impact on the way we feel overall. Environmental Wellness affects other aspects of health. It’s hard to feel good when your space is messy or disorganized. Caring for our homes and other personal environments also helps us maintain a sense of personal care. It reminds us that we love ourselves.

Environmental well-being includes trying living in harmony with the Earth by understanding the impact of your interaction with nature and your personal environment, and taking action to protect the world around you. Protecting yourself from environmental hazards and minimizing the negative impact of your behavior on the environment are also central elements. The environmentally well person recognizes that there are limits to controlling the environment and seeks a relationship where both can grow, function, and thrive.

Achieving Environmental Wellness
Environmental wellness involves a number of different aspects of personal and societal responsibilities, including:

Being aware of the earth's natural resources and their respective limits
Living a life accountable to environmental needs, both in the present and in the long-term
Realizing the effects of your daily habits on the world around you

An environmentally well person will also recognize the need to keep a healthy personal environment. A healthy personal environment includes:

Keeping the company of healthy people
An enjoyment of available recreational opportunities
Engaging in environmentally responsible activities
Maximizing personal harmony with the earth, while minimizing harm to it

25 Easy ways you can do your part to help the earth:

You can choose not to support industrial agriculture and factory farming.

You can support sustainable farming by buying organic produce, free-range eggs and chicken and pasture-fed meats and dairy.

You can buy local whenever possible so less fossil fuels are used to transport our food and goods.

You can choose products with as little packaging as possible.

You can bring our own bags when you shop.

You can walk, bike or use rapid transit rather than drive whenever possible.

You can make sure our tires are properly inflated - under-inflated tires waste gas.

You can turn off the car rather than idle it.

You can check the air filter on the car monthly and replace it when necessary.

You can turn out the lights when leaving the room.

You can caulk and weather-strip the doors and windows, and ensure the walls and ceilings are insulated.

You can turn down the thermostat.

You can exchange the light bulbs for energy-efficient ones.

You can unplug electronics and battery chargers when not in use.

You can choose energy-efficient home appliances.

You can run the dishwasher only when it is full.

You can keep your shower time short.

You can install a low-flow showerhead and toilet.

You can use cold or warm rather than hot water to wash our clothing.

You can use a clothesline to dry our clothes instead of a dryer.

You can donate old clothing rather than throwing them out.

You can use 100% recycled paper, and not print a copy of everything.

You can reduce, re-use and recycle, and compost our food waste.

You can plant a tree. Or two. Or a hundred!!

You can encourage our friends and family to do the above as well!

For more information and campus resources:

Environmental Students Organization - http://www.csus.edu/org/eso/recycling.htm%20Environmental

Enviromental Studies Department - http://www.csus.edu/envs/

Written by Christie Albertson, Fit HELP Peer Health Educator

National Nutrition Month® - March 2009

2009-03-05T07:56:00.000-08:00

Eat Right

Help celebrate National Nutrition Month® and Eat Right! National Nutrition Month® is a time to turn your attention to making healthy food choices. Let this year’s theme, “Eat Right”, remind you of just how important eating healthy on the go is.

Eating right can mean different things to different people but chances are, you are juggling school, work, family and friends and can mean less time for healthy meals and more eating on the go.

When you’re hungry the smell of fast food or the sight of tasty little snacks from the vending machine can sure be tempting and while this is okay every now and then it shouldn’t be the staple of your diet. Learn how to balance your busy lifestyle while eating healthy on the go with the following tips.

1. Keep snacks handy. If you go longer than 3-4 hours between meals, it is wise to supplement with snacks. Fueling between meals will help keep energy levels and mood stable, avoid extreme hunger at your next meal and improve concentration. That said, what you choose as a snack matters. Avoid relying on expensive vending machines as they rarely offer nourishing snacks and stash healthy options in your backpack instead. Try filling carbohydrate-protein combos such as an apple and string cheese, a handful of almonds and a banana, hummus and baby carrots or yogurt and high fiber cereal.

2. Get to know the menu. It’s no secret that restaurant portions are huge and many choices aren’t so healthy. However, with a little planning, you can seek out healthier choices. Planning ahead makes it easier to choose wisely and meet your health goals. There are many resources at your fingertips: most fast food restaurants have nutrition information for all the menu items posted on their websites and many have fun interactive features allowing you to customize your meal. Even better, some restaurants are offering healthier choices. Another great resource is http://www.healthydiningfinder.com/ which does the work for you! Or, stop by the Health and Wellness Promotion Department or Fit HELP for a Campus Dining Out Guide. Being informed is the first step!

3. Brown Bag it. Save money and calories by bringing your lunch. A homemade meal is bound to be healthier (lower in calories, fat and sodium) than even a most carefully chosen meal eaten out. If you are running short on time in the morning, try making your lunch when you are making dinner – you are already prepping and cleaning after all. Try a veggie wrap with a piece of fruit and yogurt on the side. To make the veggie wrap, spread a whole wheat tortilla with 2 tbsp hummus and top with ¼ sliced avocado, chopped tomato, shredded carrots, chopped lettuce and crumbled feta cheese, roll up and enjoy.

4. Redefine take-out. Stash those takeout menus out of sight and stash your freezer with substitutes instead. When you’re exhausted, takeout seems like a viable option but some of your takeout favorites can be recreated at home. Craving pizza? Try a few slices of Kashi frozen pizza with a large green salad. Craving Chinese? Trader Joe’s sells boxed versions of Kung Pao and Satay. Enjoy a serving with added vegetables (use frozen to save time) and cubed tofu or cooked chicken. Craving burgers and fries? Keep pre-portioned lean turkey burgers or veggie burgers on hand and cook up some Alexa fries which are lower in fat than most frozen fries.

5. Cut corners when you can. Something I hear the most often is how time consuming chopping fruits and vegetables is. Let the food companies do the work for you! There are more choices than ever now for pre-cut fruits and vegetables. You can even find frozen vegetables that you can steam right in the bag! Look for pre-cut broccoli and stir-fry mix, lettuce, sliced mushrooms, shredded carrots and cabbage and can add a veggie side dish in minutes. You might pay a little extra, but considering the alternative, it just might be a bargain!

For more information on eating right:

Visit the Fit HELP office in the University Union or the Wellness Program in the Student Health Services Health and Wellness Promotion Department. Sign up for a FREE diet analysis to how your diet stacks up!

Eat Right Recipes

Chicken Greek Salad

4 4-ounce skinless chicken breasts
Cooking spray
8 cups torn Romaine lettuce
1 small cucumber, sliced
8 pitted kalamata olives, quartered
½ cup sliced red onion
¼ cup crumbled feta cheese
½ cup low-fat vinaigrette such as Trader Joe’s Greek Dressing or Newman’s Own Lighten Up! Balsamic Vinaigrette

Brush chicken with 2 tbsp of salad dressing and place chicken on a grill or broiler pan coated with cooking spray. Cook 5 minutes on each side or until done. Cut into ¼-inch slices and set aside.
Combine lettuce and next 4 ingredients ina large bowl. Toss with remaining dressing.
Divide salad among 4 plates; top each serving with feta and sliced chicken.
To brown bag it: divide salad among Tupperware containers and top with chicken and feta. Toss with salad dressing before eating!

Servings: 4
Nutrition Information: 250 calories, 30 g protein, 14 g carb, 8 g fat, 2.5 g saturated fat, 537 mg sodium, 3 g fiber

Southwest Pita

½ cup less sodium canned black or kidney beans, drained
¼ cup frozen corn, thawed
¼ cup jicama, chopped
¼ cup bell pepper, chopped
2 tbsp picante salsa
Garlic powder, crushed red pepper and cumin to taste
Sliced tomato
1/8 avocado, cubed or mashed
1 whole wheat pita, halved

Combine first 5 ingredients and season to taste.
Divide tomato and avocado among pita halves.
Divide mixture evenly among pita halves.

Servings: 1
Nutrition Information: 320 calories, 13 g protein, 61 g carb, 7 g fat, 1 g saturated fat, 660 mg sodium, 16 g fiber

Have a Happy and Healthy Day!

Shauna Schultz, RD

Love Your Body Week 2009

2009-02-18T09:28:00.000-08:00

This year the Sac State Student Health Service's Fit HELP Program will be hosting events for Love Your Body Week 2009. Events will take place February 23-27, 2009 and will focus on bringing awareness to the very serious issue of eating disorders; additionally, events will promote positive body image and educate students about developing and maintaining a healthy lifestyle. All events are free of charge and are open to students, faculty and staff.

Great Jeans Giveaway (February 23-27, 2009) – Think twice about pushing your body to fit fashion and our culture's unattainable standard of beauty. Lot's of us keep that pair of jeans one size too small to fit into one day. Donate those skinny jeans (or other clothing items) to WEAVE (Women Escaping a Violent Environment) by dropping them off at one of these locations: main Student Health Center, Women's Resource Center, Fit HELP (in Union next to Round Table).

The Facts About Fitness Supplements (February 23rd; 2-3pm Orchard Ste, University Union) - Participants will learn about supplementation for sports performance and muscle building. Presented by Fit HELP and Wellness Program Peer Health Educators and Fit HELP Exercise Physiologist, Jason Blessinger.

Noon Movie: Thin (February 24th; 12-1:30pm Folsom Room, University Union) – Participants will be given a study guide and educational information to utilize as they watch the documentary, Thin. Thin follows several young women struggling with eating disorders. The camera follows these women through treatment, from early-morning weight checks, to emotionally draining mealtimes, to tearful therapy sessions, as well as tense encounters with staff and family members. Thin is an emotional journey through the world of eating disorders that provides understanding of their complexity, encompassing not just issues of food, body image or self-esteem, but also a mix of personal, cultural and mental health concerns. *Refreshments provided.

kNOw Dieting (February 25th; 11-12pm Capital Room, University Union)– Participants will learn the facts about dieting and how to develop healthy eating for life. Presented by Fit HELP and Wellness Program Peer Health Educators, Food and Nutrition Club and Registered Dietitian, Shauna Schultz.

“How to Help a Loved One with an Eating Disorder” (February 26th, 12-1:30 Lobby Suite, University Union) – Presented by Summit Eating Disorders & Outreach Program in Sacramento. Included will be a description of the diagnostic criteria eating disorders, signs and symptoms of eating disorders, and information on how to help others.

Body Image Myth Busters (February 27th, 11am - 12pm Orchard Suite, University Union) - Gain new understanding of how to develop a positive body image and challenge common beauty myths in our culture.

Hope to see you there!

Making Your Heart Green

2009-02-18T08:44:00.000-08:00

Many Americans are trying to make the United States more environmentally friendly by saving trees, water, energy and reducing our overall carbon footprint. Whatever the level of resource saving, you can contribute to the cause while reducing your risk for heart disease!!! Sounds kind of crazy, but here are some useful things that you can do for your heart while helping the environment too.

1. Focus on food
Eat more vegetables and fruits! More matters! Fruits and vegetables are not only packed with essential vitamins and minerals, but they are also great for weight management. Many processed foods and fast foods have hidden or excess saturated fat, trans fat, and sodium. By limiting these you could be saving yourself the agony of unhealthy weight gain and/or expensive trips to the hospital. You will also be helping manufacturers look toward creating healthier options by not buying the lower quality foods that they are selling too. It’s a win-win situation for consumers. Overall, more demand for fruits and vegetables mean more plants and trees growing and assisting in better air quality.

2. Get up and move
Many Americans today are overweight and sedentary (or don’t get adequate physical activity). It’s easy to write off exercise with excuses like, “I don’t have time”, or “a gym membership is too expensive”. First of all, you don’t have to have a gym membership to be active. Secondly, no time is just another bad excuse. Exercise should be a fun activity that you enjoy doing. It doesn’t need to be expensive, but it does require some time. How much time would you be willing to spare to live ten years longer?

Like eating, your activity adds up throughout the day. Five minutes of using the stairs not only adds to your great physical assets and heart health, but it also saves the energy it would have taken to operate the elevator. Some other healthy heart saving ideas would be to park further, take five minute walking breaks, use a bicycle for transportation, or do basic exercises like pushups or crunches during TV commercials. Your new found physical activity, along with good eating habits, will assist with weight management too.

3. Enjoy a healthy habit
Although good nutrition and exercise are healthy habits, there are other good habits that can contribute to having a healthy heart while being environmentally friendly. For instance, leisure reading has proven to reduce stress, relaxing your nervous system and heart. If you want to save a tree, try reading online. You can also try getting enough rest each night. Sleeping at least eight hours per night allows the body to reset and helps to regulate stress-management. You’ll also be less likely to waste energy. Watching TV, leaving lights on, or being on the computer all require energy, even late at night. By sleeping enough each night, you’ll not only feel and look better, you’ll be saving money on your electricity bill and helping the environment.

Of course, the best habit that you can enjoy is a breath of fresh air. Smoking is a very damaging habit to anyone’s heart. It is responsible for various health problems, but is one of the biggest contributors to the development of a heart attack. By kicking this bad habit you not only save yourself the heart break, but you spare the air and help eliminate the number of cigarette filters that end up in landfills. For more information about having a healthy heart visit:
American Heart Association: www.americanheart.org/
Food & Drug Administration: www.fda.gov/hearthealth/healthyheart/healthyheart.html
Mayo Clinic (Recipes): www.mayoclinic.com/health/heart-healthy-recipes/RE00098

Written by Nikki Rodriguez, Wellness and Fit HELP Student Manager

7 Dimensions of Wellness - Emotional Wellness

2009-02-05T09:13:00.000-08:00

Powerful Emotions
Stressed out yet? It’s only been the first week of school, and like many students, I am stressed. Emotions play a big role in our health and wellness. Many factors can impact our emotions and stress is one of the leading causes of emotional imbalance. Especially in times such as this, with the economy in recession, school starting, and everything getting more expensive, it’s no wonder that so many of us are in such an emotional wreck.

Our wellness is not only affected by what we eat or how much physical activity we do. Emotion is one of the Seven Dimensions of Wellness, and it is important in maintaining overall wellness. Emotional wellness encompasses all of our emotions, whether good or bad. Having a healthy emotional state means that we embrace optimism and acceptance towards ourselves and others, the ability to share our feelings and not hold it in, and letting our negative emotions teach us instead of pulling us down.

Though it sounds easier said than done, our emotions are easily influenced, especially in times of stress. College students are particularly vulnerable; we go through many stressful events from balancing school, work, and a social life, to break-ups, lost friends, transitions from high school to college, or moving away from home; all these things can put stress upon our lives. Our emotions are powerful forces that affect how we deal with the challenges we face. Here are some tips that will help relieve stress, control negative emotions, and improve emotional wellness.

· Start moving. Physical activity on a chemical level, releases endorphins, which gives you the “happy feeling.” It is also important in maintaining a healthy weight.
· Express yourself. Painting, drawing, sculpting, making jewelry, knitting, making a collage, coloring, these are just a few ways to express yourself.
· Find a hobby. Collecting things, whether coins or paintings, you never know what kind of treasure you will find.
· Pamper yourself. Manicures, pedicures, a new haircut, dress up in your best clothes, do what makes you feel beautiful or handsome.
· Try to stay away from food and drinks that can cause anxiety or impair your senses. Caffeine, sugar, and alcohol are primary examples.
· Meditate. Take a minute or two, or even 5, to reflect on the good things in your life, and let go of everything that stresses you out.
· Don’t be afraid to talk to someone.

There are also many resources available on campus to help with improving emotional wellness. The Student Health Services offers counseling as well other stress management tips. Feeling achy all over your body? Get three free massages provided by Mellow-me-out conveniently located in the Union. Need to relieve some tension? Go for a run, or a walk with Hornets on the Move. There are various clubs, sororities and fraternities within Sac State as well. If you would like more information on tips or programs that can assist you with your emotional wellness contact the Student Health Center, at the Health and Wellness Promotion Services at 916-278-5422.

Written by Krishka Abella, Wellness Program Peer Health Educator

Physical Activity and Weight Gain

2007-05-14T10:18:00.000-07:00

Regular physical activity is good for overall health. Physical activity decreases the risk for colon cancer, diabetes, and high blood pressure. It also helps to control weight, contributes to healthy bones, muscles, and joints. Physical activity does not have to be strenuous to be beneficial. Moderate physical activity, such as 30 minutes of brisk walking five or more times a week, has health benefits. This recommendation of 30 minutes most days of the week can be split up over the day to obtain health benefits. Despite all the benefits of being physically active, most Americans are sedentary. According to the Centers for Disease Control in 2005 more than 26% of adults reported no leisure time physical activity. California reported only 53.3 % of its residents reaching the recommended physical activity for 2005 and there was 22.9 % that reported absolutely no leisure-time physical activity. And California is considered one of the top active states in the US. As you can see below the trends for states being overweight and obese are the same states that are not getting enough leisure time physical activity. This is not a coincidence! The obesity percentiles for 2005 is ontop and the physical activity percentiles are below.

Over the years you can see the change in physical activity and change in weight gain patterns by clicking on these links:

Obesity trends
Physical Activity trends

Weight gain is a result from an energy imbalance. This involves eating too many calories and not getting enough physical activity. The equations for weight gain, loss, and maintenance are as follow:

Weight Gain: Calories Consumed > Calories Used
Weight Loss: Calories Consumed < style="color:#009900;">Maintain Weight: Calories Consumed = Calories Used

Even though these equations seem simple, they are a bit more complex due to the many factors contributing to how one consumes and uses calories. Body weight is the result of genes, metabolism, behavior, environment, culture, and socioeconomic status. The increase and decrease in body weight can be a result from just one of the factors or multiple factors. Behavior and environment play a large role causing people to be overweight and obese. These are the greatest areas for prevention and treatment actions. Becoming more active can help you in the long run so getting out and get moving is the best place to start. If you have any questions on how to do that, come talk to me at the Student Health Connection in the University Union or call to make an appointment (916)278- WELL!

The information was obatained by the CDC website at www.cdc.gov

The "Freshman 15"

2007-09-24T12:39:00.000-07:00

You’ve heard all the hype. Every fall there is a new wave of articles about the dreaded “Freshman 15.” However, these articles rarely seem to document how they come up with that all powerful number 15. So, what is the truth? Is there really an imaginary line around campus that suddenly changes everything and automatically leads to weight gain?

There have been several studies in the last few years that have found that young men and women in their first year of college do exhibit some weight gain. However, most studies find the weight gain is closer to 2-6 pounds versus the fabled “15”. Research has also found that this isn’t a universal phenomenon – in other words, some people gain weight some don’t experience any change at all.

The reason that so much focus has been on the freshman year of college is that this is a time of transition that impacts students’ personal and academic lives as well as their health. Most students go from living at home and being part of the regimented world of high school living on their own and having flexibility and independence. Freshman weight gain is typically a result of this major lifestyle change. Here are some examples of how college can impact lifestyle and weight:

Stress: As students prepare for college they tend to think of the good stuff like being independent but even the positives can be stressful. Many students have very high expectations for themselves and feel pressure to get good grades, look great, have an active social life and have a great job. That added stress can impact people in a variety of ways: changes in appetite, trouble sleeping, increased anxiety, headaches and muscle pain and trouble concentrating. All of that stress can take a toll on your health.

There are lots of resources for managing stress at CSUS. You can take a yoga class or other fitness class. Each student gets three free 15 minute massages a semester. Also, if stress or anxiety becomes too overwhelming you can go to Psychological Counseling Services for free (278-6416).

Schedule: When students are busy the last thing they tend to think about is health. You may not have time to go to the gym and do a full workout or cook at home, but it is important to find ways to stay active, like getting out and walking in between classes or getting healthier options when you stop at that fast food restaurant. For tips on how to fit healthier choices into a busy schedule, stop by the Fit HELP office in the Union.

Food: Lifestyle impacts our eating behavior in a variety of ways. It’s helpful to think about when, why and how you eat, not just what you eat. For example, do you eat differently when you are stressed? Do you overeat when you are out with friends or when you are bored? Do you skip meals during the day because you are too busy? Do you have a hard time getting fruits and vegetables when you are on campus? Visit Health Education or Fit HELP to get advice on maintaining healthy habits.

Alcohol: As with many things in life, moderation is the key here. Not only can excess drinking lead to health problems, but beer and alcohol are high in calories and can cause weight gain. If you're going to drink, do it in moderation. For information on how alcohol can impact your lifestyle, stop by or call Health Education (278-5422).

Sleep: Recent studies have linked getting enough sleep to maintaining a healthy weight. Sleep is also a great way to manage the stress that can prompt overeating. So make sleep a priority, and try to work in a regular 7 or 8 hours each night.

Activity: Exercise is one of the biggest changes as people transition from high school to college. The decrease in free time and lack of structured sports can mean a big change in how much activity is a daily part of life. Researchers found that students who said they exercised at least 3 days a week were more likely to report better physical health, as well as greater happiness, than those who did not exercise. They were also more likely to report using their time productively.

Reaping the benefits of exercise does not have to be as difficult as it might seem. Try to work 30 minutes of moderate exercise into your schedule each day (like walking or working out at the gym) and you'll feel and see the results. You can also take classes through Rec Sports, join an intramural team or see the exercise physiologist at Fit HELP for a personal work out plan.

Here is contact info. for some of the resources mentioned above:
Fit HELP - 278-9355
Health Education - 278-5422
Rec Sports - 278-4111
Psychological Counseling Services - 278-6416

Resistance Training & Weight Loss

2008-03-12T15:38:00.000-07:00

How do I lose weight? What should I be doing for weight loss? These questions are probably the most common questions I receive from clients everyday. The answer is more complex then just one simple answer due to the large number of variables influencing the process. These include absolute energy intake, energy intake relative to energy needs, intake of macronutrients (carbohydrates, proteins, and fats), total induced energy deficit, type of exercise, frequency and duration of exercise, and intensity of exercise. In addition, each individual responds differently to exercise. In this article I will focus on just the exercise portion (mainly resistance training) of the equation and just pretend everyone has an excellent diet.

Weight loss is a result from total energy deficit. Energy balance is described below:

Neutral energy balance is when the calories you take in equals calories expended.

Weight is maintained.

Positive energy balance is when the calories you take in are greater than the calories expended.

Weight is gained and fat stores are increased.
One pound of fat contains approximately 3500 Calories.

Negative energy balance: calories you take in are less than the calories expended.

Adipose, glycogen, and muscle can be used for energy to make up the caloric deficiency.
Ideally weight is lost and fat stores are reduced.

Factors such as appetite, metabolism, medication, and hormonal changes can affect energy balance both positively and negatively.

We know that cardiovascular training is heart healthy and helps with achieving negative energy balance, but what if we can change how fuels are utilized and the rate in which we metabolize these fuels.

Resting Metabolic RATE (RMR)
The biggest factor in energy expenditure is one’s resting metabolic rate (RMR). RMR is the energy expended to maintain the body during resting conditions. RMR is proportional to muscle mass (muscle is more metabolically active than fat) and changes from person to person. If one can increase there RMR and expend more energy at rest then one’s metabolism will go up.

The Addition of New Muscle
It is well established the properly performed high intensity strength training stimulates the development of muscle mass. The additional muscle mass will alter metabolism in two ways. First, RMR is increased when one gains muscle mass. While the energy expenditure per pound of lean body mass does not change, the addition of more muscle mass means a larger energy expenditure or higher metabolism at rest. Second, the more muscle mass one has the greater the post exercise oxygen consumption. When strength trained individuals were compared to untrained individuals, there was no difference in post exercise oxygen consumption per pound of muscle. However, since the strength training individuals have more muscle mass, they burn more calories during the post exercise period.

Fuel Utilization
Different fuels are used when one performs exercise. The main sources of fuel are carbohydrates, fats, and protein. The majority of energy is from carbohydrate and fat, with a minimal source from protein. One’s body uses these fuel sources at different quantities depending on the activity one performs. Carbohydrate is a more efficient fuel source so the quantity of carbohydrate increases when vigorous activities are performed. This means that fat utilization decreases during vigorous activities.

If fat utilization decreases, how do higher intensity activities promote fat loss?

You have to consider which fuels are utilized during post-exercise. Strength training exercise tends to burn/utilize carbohydrate during the actual training session. However, after a workout more fat is burned to meet the energy demands of your body. The more carbohydrate burned during an exercise period, the more fat burned after exercise. Research performed by Brooks and Gaesser (3) as well as Bahr and Sejersted (2) confirm that the higher the exercise intensity, proportionately more fat will be burned during the recovery phase. Recent research at Colorado State University (4) examining the effect of a resistance training on post exercise energy expenditure and resting metabolic rate, concluded that strenuous strength training can elevate metabolic rate for extended periods, and that this enhanced metabolism is due to oxidation of body fat.

A study by Ballor et. al.(1) was eight weeks in duration and they had 40 obese women that were randomly assigned to four groups: diet alone, weight training, weight training and diet, and a control group. The group that weight trained and dieted lost more fat than the groups that either dieted or weight trained alone. This study also demonstrates that weight training can maintain (or increase) lean mass while dieting.

Wayne Westcott, et al.(5) conducted a study in which 72 over weight individuals participated in an eight week exercise program. The participants were placed in two groups. The first group performed 30 minutes of endurance exercise on a stationary cycle. The second group performed only 15 minutes of exercise on the stationary cycle plus an additional 15 minutes on weight resistant exercises. At the conclusion of the study, the "endurance only" group lost a total of 3.5 lbs.; 3 lbs. of which was fat and a half pound was muscle loss. On the other hand, the "endurance and weight resistive" group lost 8 lbs. with an actual fat loss of 10 lbs. and an increase of 2 lbs. of lean body weight. Conclusion
Strength training increases energy expenditure during a training session. The high intensity or anaerobic nature of strength training indicates a high utilization of carbohydrates during a training session. During the post-exercise recovery period, energy expenditure is elevated for a period ranging from two to fifteen hours (4). The increased energy demands are obtained by burning more calories and a good portion of the calories are coming from fat stores.

If you want more information on this subject stop by the Fit HELP office in the University Union at Sacramento State.

1) Ballor, D.L., Katch, V.L., Becque, M.D., Marks, C.R., American Journal of Clinical Nutrition. 47(1): 19-25, 1988.
2) Bahr, Sejersted. Metabolism 40: 836, 1991.
3) Brooks G, Gaesser GA. End points of lactate and glucose metabolism after exhausting exercise. Journal of Applied Physiology 49: 1057, 1980.
4) Melby C, Scholl C, Edwards G, Bullough R. Effect of acute resistance exercise on postexercise energy expenditure and resting metabolic rate. Journal of Applied Physiology 75(4): 1847-1853, 1993.
5) Westcott, W., Fitness Management. Nov., 1991.

Exercise and type 2 diabetes

2007-11-05T17:55:00.000-08:00

Diabetes is one of the leading causes of death and disability in the United States with type 2 diabetes accounting for 90–95% of all diabetic cases (3). Based on national data from the Centers for Disease Control and Prevention, there are about 10.3 million diagnosed cases of diabetes in the United States with an estimated 5.4 million additional undiagnosed cases in the general population. Some of the long term complications associated with Type 2 diabetes are heart disease, kidney failure, blindness, nerve dysfunction, and more (for an extensive description of the complications associated with diabetes, the reader is referred to Diabetes in America, 1995; 80,81).

There are four different categories of diabetes; type 1, type 2, gestational, and other specific types. Type 1 diabetes is an autoimmune disease that destroys the beta cells in the pancreas resulting in insulin deficiency. Type 2 diabetes is a result in insulin sensitivity in the muscle at varies degrees an can result in insulin deficiency. Gestational diabetes is defined as any degree of glucose intolerance with onset or first recognition during pregnancy. The final category includes diabetes due to specific genetic defects, medications, and other diseases (1).

Type 2 diabetes disrupts the body’s ability to utilize substrates (fuels) during both rest and during exercise. The body normally changes sugars and starches to a usable form called glucose. Glucose is carried via blood stream to various tissues, such as skeletal muscle, to produce energy for cells. For glucose to enter the skeletal muscle a hormone called insulin must be present. Insulin is created by beta cells in the pancreas. In type 2 diabetes the sensitivity of skeletal muscle to insulin is compromised and the glucose can not enter the cell resulting in abnormal levels of glucose in the blood. These abnormal levels of glucose can be detrimental to ones health over extended periods of time.

Type 2 diabetes has been strongly linked to lifestyle factors such as diet and exercise. To combat this disease one is prescribed a healthy diet, regular physical activity, and medications. A current study called the Diabetes Prevention Program (DPP) compared diet and exercise to treatment with Glucophage in 3,234 people with impaired glucose tolerance (IGT), a condition that often precedes diabetes. The trial ended a year early because the data had clearly answered the main research questions. The DPP, conducted at 27 centers nationwide, is sponsored by the NIH. It is the first major trial to show that diet and exercise can effectively delay diabetes in a diverse American population of overweight people with IGT, a condition in which blood glucose levels are higher than normal but the individual is not yet considered to have diabetes (2). This study suggests that prevention might be the best way to fight the disease.

How do you know if you have diabetes?

There are two different tests your doctor can use to determine whether you have pre-diabetes: the fasting plasma glucose test (FPG) or the oral glucose tolerance test (OGTT). The blood glucose levels measured after these tests determine whether you have a normal metabolism, or whether you have pre-diabetes or diabetes. If your blood glucose level is abnormal following the FPG, you have impaired fasting glucose (IFG); if your blood glucose level is abnormal following the OGTT, you have impaired glucose tolerance (IGT).

Acute exercise

For those who already have it physical activity is one of the principal therapies to acutely lower blood glucose in type 2 diabetes due to its synergistic action with insulin in insulin-sensitive tissues. Acute bouts of physical activity can favorably change abnormal blood glucose and insulin resistance (4).

Chronic exercise

Regular physical activity promotes beneficial physiological changes in those with type 2 diabetes including lower resting and submaximal heart rate; increased stroke volume and cardiac output; enhanced oxygen extraction; and lower resting and exercise blood pressure. Those with type 2 diabetes are at increased risk for several cardiovascular risk factors, including high blood pressure and high cholesterol. Thus, therapy to control glucose levels and reduce long-term complications should focus on behavioral interventions that include a physically active lifestyle.

Recommended Physical Activity Program

Physical activity programs for those with type 2 diabetes without significant complications or limitations should include appropriate endurance and resistance exercise for developing and maintaining cardiorespiratory fitness, body composition, and muscular strength and endurance.

Risks and Complications of Exercise

When beginning an exercise program one should now the risks and complications that could take place. One could be come hypoglycemic, which is rare but does happen, usually to individuals that are on medications for diabetes. Self blood glucose monitoring is recommended for those with type 2 diabetes who engage in physical activity, especially during the initial activity sessions. Moreover, glucose monitoring is appropriate before and after an exercise bout. Given the knowledge and understanding of glucose levels, persons with type 2 diabetes, in consultation with their health care professional, can take appropriate action by reducing medications before exercise or increasing carbohydrate consumption before or after exercise to reduce the likelihood of hypoglycemia (1). Current guidelines for exercise with type 2 diabetes are as follow:

Do NOT exercise if one’s blood glucose is above 300 mg/dL prior to exercise. If one’s blood glucose is 70 mg/dL or below prior to exercise, have 2 to 5 glucose tablets, ½ cup (4 ounces) of fruit juice, or ½ cup of regular soft drink to raise one’s blood glucose. After 15 minutes, check blood glucose again. If it is still below 70 mg/dL, have another serving and repeat until one’s blood glucose is at least 70 mg/dL.

References

1. Albright, A. et. al. Exercise and type 2 diabetes. Med. Sci. Sports Exer. 32(7): pp. 1345-1360, 2000.

2. DIABETES PREVENTION PROGRAM RESEARCH GROUP. The Diabetes Prevention Program: design and methods for a clinical trial in the prevention of type 2 diabetes. Diabetes Care 22:623– 634, 1999.

3. HARRIS, M. I. Classification, diagnostic criteria, and screening for diabetes. In Diabetes in America, sponsored by the National Diabetes Data Group. NIH, NIDDK, Publication No. 95–1468, pp.15–36, 1995.

4. LAWS, A., and G. M. REAVEN. Physical activity, glucose tolerance, and diabetes in older adults. Ann. Behav. Med. 13:125–131, 1991.

Love Your Body Week 2008

2008-02-25T08:34:00.000-08:00

Healthy Body. Healthy Mind. Happy Life.
As part of National Eating Disorders Awareness Week, Sacramento State will be celebrating Love Your Body Week as a way to bring awareness to issues related to eating disorders, promote positive body image, and educate students about developing and maintaining a healthy lifestyle.

A list of events for the week:
***Monday and Wednesday, February 26th and February 28th***
FREE yoga.
Leave stress behind and enjoy exercise that focuses on connecting the mind and body. Yoga will be offered to students free of charge this week courtesy of Recreational Sports. Participants can enter to win a free yoga mat!
5:15-6:15pm in Yosemite 183

***Tuesday, February 26th***
Mind and Body Fair.
Stop by for campus and community resources for creating a healthy lifestyle and developing a positive body image. Win attendance prizes, get helpful information, and participate in activities that promote a healthy lifestyle.
10am-2pm on the library Quad

***Wednesday, February 27th ***
Movie: Real Women Have Curves
Come and join in the film, Real Women Have Curves. The film will be followed by a discussion of how gender and culture impact body image. Refreshments will be provided.
12-1:30pm in the Orchard Suite, 2nd floor of the Union

***Thursday, February 28th ***
Guest Speaker: How to Help a Loved One with an Eating Disorder
Join Tony Paulson, Clinical Director of Summit Eating Disorders and Outreach Program and co-author of Because I Feel Fat: Helping the Ones You Love Deal with an Eating Disorder. Learn the facts about eating disorders and how you can provide support to those in recovery.
12-1:30pm in the Orchard Suite, 2nd Floor of the Union

Why should I care about eating disorders and body image on campus?
*Anorexia nervosa has the highest premature fatality rate of any mental illness (Sullivan, 1995)
*There was a significant increase in the incidence of anorexia from 1935 to 1989 especially among young women 15-24 years old (Hoek and van Hoeken 2003)
*A rise in incidence of anorexia in young women 15-19 in each decade since 1930 (Hoek and van Hoeken 2003)
*The incidence of bulimia in 10-39 year old women TRIPLED between 1988 and 1993 (Hoek and van Hoeken 2003)

What is an Eating Disorder?
All of the eating disorders such as anorexia, bulimia, and binge eating disorder include
extreme emotions, attitudes, and behaviors surrounding weight and food issues. Eating disorders may cause serious emotional and physical problems that can have life threatening consequences for males and females.

~Anorexia: Characterized by self starvation and excessive weight loss

~Bulimia: Characterized by a secretive cycle of binge eating followed by purging.
Bulimia includes eating large amounts of food (more than most people would eat in one meal) in short periods of time. This is followed by then getting rid of the food and calories through vomiting, laxative abuse, or over exercising.

~Binge Eating Disorder: Characterized primarily by periods of uncontrolled, impulsive, or continuous eating beyond the point of feeling comfortably full. While there is no purging, there may be sporadic fasts or repetitive diets and often feelings of shame or self-hatred after a binge. People who overeat compulsively may struggle with anxiety, depression, and loneliness, which can contribute to their unhealthy episodes of binge eating.
Body weight may vary from normal to mild, moderate, or severe obesity.

What if I don’t meet these Criteria? Eating disorders can come in any form and can include some combination of the signs and symptoms of anorexia, bulimia, and/or binge eating disorder. While these behaviors may not be clinically considered a full syndrome eating disorder, they can still be physically dangerous and emotionally draining. All eating disorders and signs of disordered eating require professional help.

What Causes an Eating Disorder?
Eating disorders are complex conditions that arise from a combination of long-standing behavioral, biological, emotional, psychological, interpersonal, and social factors. Scientists and researchers are still learning about the underlying causes of these emotionally and physically damaging conditions. However there are general issues that contribute to eating disorders.

Psychological, interpersonal, social and biological factors can all play a role in the development and maintenance of an eating disorder. Examples of each, respectively, include low self esteem, troubled family and personal relationships, cultural pressures that glorify “thinness” and place value on obtaining the “perfect body”, and genetic components.

What Can I do to Help Prevent Eating Disorders?
+Learn all you can about eating disorders, awareness is the first step
+Banish the idea that a certain diet or weight will make you feel happy and satisfied with life
+Refrain from categorizing foods as “good or bad”, everyone needs balanced nutrition
+Decide to avoid judging others and yourself on the basis of body weight or shape
+Become a critical viewer of the media and its messages about self-esteem and body image, don’t accept the images you see as realistic
+If you think someone has an eating disorder, express your concerns in a caring manner
+Don’t just talk the talk, walk the walk! Represent healthy self-esteem and body image. +Recognize that others pay attention and learn from the way you talk about yourself and your body
+Choose to talk about yourself with respect and appreciation
+Choose to value yourself based on your goals, accomplishments, talents, and character
+Avoid letting the way you feel about your body weight and shape determine the course of your day
+Support Sac State, Fit HELP, and the Student Health Center in outreach events for the awareness and prevention of eating disorders

Written by: Michelle Faddoul

Debunk Common Diet Myths & Know The Facts

2008-03-03T10:40:00.000-08:00

National Nutrition Month® - March 2008

Nutrition: It’s a Matter of Fact

Help celebrate National Nutrition Month® and get to know the facts! National Nutrition Month® is a time to turn your attention to making healthy food choices. Let this year’s theme, “Nutrition: It’s a Matter of Fact”, remind you of just how important sound nutrition is by dropping the diet myths and focusing on the facts.

Test your nutrition knowledge and see if you can debunk popular diet myths. And most importantly, remember, a healthy body is hot – fad diets aren’t!

Fact or Fiction

Carbohydrates are fattening

· Fiction! Too many calories lead to weight gain, not carbohydrates. Ditch diets that ban or severely limit carbohydrates. Including healthy carbohydrates such as fruits, vegetables, whole grains, low-fat dairy products and beans in your diet will actually help you manage your weight and feel great at the same time!

Eating past ________ PM causes weight gain

· Fiction! How much you eat leads to weight gain not when you eat. Your body can’t differentiate between a sandwich eaten at 7 pm or one eaten at 9 pm. Now, it is important to eat regular meals. Skipping meals can lead to overeating and making poor choices. It’s possible to exceed your calorie needs for the day by reaching for high fat meals and high calorie snacks.

It’s healthy to lose weight by eating only fruits and vegetables

· Fiction! While fruits and vegetables are low calorie and can help you lose weight by filling up on fewer calories – it would be unhealthy to stick to a diet of only fruits and vegetables. And, it would be unlikely that you could stick with it for long. Try filling half your plate with fruits and vegetables and balance the rest of your plate with lean protein, healthy fats and whole grains.

“Junk” food can fit into a healthy diet

· Fact! All foods can fit into a healthy diet. In fact, planning “treats” into your diet can help keep cravings under control. Depriving yourself only sets you up for over-indulging and can lead to feelings of guilt. Nobody should feel guilty about an occasional “treat!” Try planning small treats into your day such as a fudgesicle after dinner, a handful of chips with your sandwich or an ounce of dark chocolate with some almonds as a snack.
“De-toxing” or “cleansing” is a safe diet practice.

· Fiction! You may be faced with countless ads selling “cleansing” products or read about celebrities spending money at spas on “cleansing” programs. What you need to know is that your body doesn’t need to detox. Your organs such as the liver and kidneys take care of that for you. “Cleansing” or “detox” products can be dangerous leading to dehydration and most of what you’ll see is water loss that will return upon normal eating. Stick to high-fiber diet filled with whole grains and fresh fruits and veggies and your colon will keep clean naturally!

“Skinny” = healthy

· Fiction! Weight is not always an indicator of good health. Just because you are thin doesn’t mean you aren’t subject to high cholesterol, high blood pressure, etc. Strive for health at any size by including regular physical activity, a balanced diet and regular check-ups! Your lifestyle habits make a huge difference in your overall health.

Snacking is good

· Fact! Adding snacks in between meals helps you meet your nutrient needs and avoid that famished feeling at your next meal. If your idea of snack foods include high calorie, high fat foods, then it’s time to re-define your idea of a snack. Try carbohydrate-protein snack combos such as an apple and string cheese, peanut butter and whole grain crackers, hummus and baby carrots or yogurt and berries. Noshing on healthy snacks can help keep you energized, avoid extreme feelings of hunger and manage your weight.

If you have questions about nutrition or exercise, visit the Health Education Department in the Student Health Center or Fit HELP in the Union. We have Health Educators, a Registered Dietitian and an Exercise Physiologist on staff to help separate myth from fact.

For more information on National Nutrition Month, visit the American Dietetic Association’s website at http://www.eatright.org/.