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Forget the 30 Day Diet Plan

Credit Stevenhumor.com

It can be one of the most difficult obstacles to overcome during the years of independence, finding a balanced way to maintain a healthy diet.  We live in a time when the healthiest choices aren’t always the most enticing options.  And when there is hardly a time that some steamed carrots and broccoli sound better than a hot fudge Sunday.  For many people this is an entirely new concept, and the first time in life when providing food becomes a responsibility.  In many cases, this quest for nutritional health can become a mental battle that becomes full of anxiety and stress.  Eating healthy foods can seem like the most unattainable goal, and an extremely intimidating lifestyle to adapt.  I think this has resulted because currently there are so many different definitions and degrees of nutritional health. 

   

Credit: thechive.com

With plans like vegan-ism and the all smoothie diet, we may feel like we have to adhere to strict regulations in order to reach the desired goal.  Health does not have to be such a difficult aspect of life. It takes small changes for your body to register what is happening.  Don’t let the pressure get the best of you and accept your accomplishments.  Too many times people cheat one day on their diet plans and completely self-destruct, reducing the entire operation to failure.  You can always start again the next day and figure out why things didn’t go according to plan.  Part of the fun is figuring out what works best for you and how you can fully appreciate making smart decisions. This means that if you don't enjoy drinking blended vegetable mystery shakes you don't have to! A healthy diet helps improve mental alertness, concentration, and memory. You will have more energy and confidence to do the hundreds of things that are on your to do list. Below I have compiled a few basic points of advice when beginning to tackle a healthy eating plan.  Let these ideas help you find your motivation and realize that health is a life journey not a 30 day detox plan. 

• Drink water and then more water. I know that everyone has been telling you to drink water your entire life.  At this point in time we also know that water really doesn't do it like coffee can, and will probably fall to the end of the list on drinks of choice during the weekends.  Regardless of whether you like water or not it is an amazing regulatory liquid for your daily diet. Beyond the hydration effects, water promotes a healthy internal cycle that nourishes all aspects of the body. Your hair, skin, and internal organs will thank you.

•   Don’t forget about the Veggies. I will go to the grocery store and have a major health kick going and fill my cart up with every vegetable I can find. Three weeks later those not so cheap groceries are wilted and brown, forgotten in the produce drawer. The key to utilizing and being able to enjoy your fresh produce selections is to immediately cut them up and portion them out. Do something that will allow these nutrient rich foods to be more easily prepared for when you are ready to incorporate them into a well-balanced meal. 

• Let yourself enjoy it. This may sound extremely contradictory but many times trying to stick to a rigid schedule can become intimidating and lead to you to take your frustrations out on a pint of ice cream and 4 slices of cake. I will never tell anyone to say no to chocolate and or ice cream.  Healthy eating is a lifestyle change that takes time. You are allowed to enjoy a little bit of everything. If you are already making the effort to choose the side of fruit rather than the fries you can feel confident when you split the slice of cake with a friend instead of having the whole thing to yourself. As these decisions become more natural for you, it will only seem logical to moderate the less nutritious choices. Beer and pizza won’t kill your progress, just don’t make it a daily event.

Credit: Fatlossdiet.net

• Figure out your staples. As the healthy decisions come you will find a few items that are good for you that you truly like (believe it or not!).  Some quick easy examples are oatmeal, fruits, nuts, etc. Establishing a few that you can actually appreciate will make a trip to the grocery store much more fulfilling, literally!

• Figure out where fitness fits in your life. Some people can function by working out for hours at the gym while others enjoy a half hour jog around campus. It all depends what works for YOU. One of the hardest parts about making healthy decisions in college is feeling like you don’t actually enjoy any of the fitness activities your friends like.  Check out the gym, see how you like biking, group fitness, intramural sports, or meditation to name a few. Everyone has different preferences. Some of the best fitness plans are the ones that incorporate a new activity every day. Spending merely 30 minutes a day doing something besides sitting in front of a computer can make all of the difference and leave you feeling more energized. *more posts to come soon about daily fitness*

•  Don’t rush into it. Just because you made the resolution to eat healthier doesn’t mean you have to hit the nearest Whole foods and have celery for dinner. Let the changes happen naturally. When you chose to integrate healthy decisions instead of force them on yourself, you alleviate the pressure of reaching your goals and are able to focus on how good you feel and recognize the positive changes.

• Chew it over. It takes your body 10-15 minutes to realize it is full, and about 7 minutes to respond to the amount of food that you have eaten. This is why after inhaling a Chipotle lunch you may feel like you just ate a brick. Give your body time to register what is happening. It will thank you for slowing down in between bites.  

Below are a few resources on portion control and recommendations for healthy living.  If you have any questions or need a suggestion please message or comment below!

Great Tips for Young Women on Living Healthy

Staying Zen in both Mind and Dining Hall


-RV

#Roommate Problems

Okay people, I have recently been encountering a problem that many of you may experience too.  My roommates (one roommate in particular) have decided that doing dishes, and cleaning in general, is not their responsibility. I wanted to take this opportunity to elaborate a little on roommate living, and the not so glamorous side of living without mom the maid.

Here is a real life picture of what I came home to yesterday, keep in mind that I had been gone for two days and therefore had no contribution to any of the mess you are about to see. ------------------------>

Since it was clearly not my mess I solemnly vowed not to clean it for them.  This mess sat there for about a week became a gnat breeding ground, and no one felt the urge to grab the sponge.

As much as I would like to say that I stood up to them and pointed out how completely disgusting this scene was, I did not. Instead I chose to just clean the dishes myself because the thought of confrontation would incline me to do so. The story ends with my pruned hands writing a passive aggressive note on our white board about cleaning up after yourself. 

Very anticlimactic I know...and you will not be surprised to hear that this continued to happen.

I hear the stories all the time, and the roommate drama that typically results from situations like this. Regardless of the situation, it is nearly impossible to avoid conflict with roommates.  Living no more than a bedside table's distance apart in most cases, unless you want to be the designated dish doer for the rest of your roommate-ship, consider talking things through when they happen. Waiting only makes it seem like less of a problem and before you know it your kitchen looks like the inside of a dirty dishwasher. If something isn't working your roommates have the right to know.  Being up front about your frustrations will save you a lot of anger and stress in the long run, and if they still don't listen then a nice passive aggressive white board message never hurts!

Oprah has a great article about recommendations on keeping a clean living space while dealing with the challenges of being a good roommate. Click here to see productive ways to bring up these touchy subjects.

Got roommate problems? Questions about how to handle a situation? Let us know!

-RV

No one will Grab it for You

Why is success measured by being busy? We are so driven to attain the status that many times mental health takes a back seat. Stopping the glorification of busy and focusing on discovery of passions allows for a more productive daily existence.  This article about one recent college graduate’s trials in yoga portrays this desire for balance. The student deals with the anxieties of change and contemplates the ways in which functioning is the most productive. After reading over a recent New York Times article title “Drugs, Sweat, and Fear” (August 2012) I realized an important thing about stress.  Stress comes in all shapes and sizes, and even something meant to stimulate positive energy can become another stressor throughout daily activity. Diana Spechler, who is chronicling her personal experience with yoga, recounts the stress that she felt dumped on her doorstep the second she was out of college and thrown into the real world.  We all are not far off from this moment in life, or can remember a similar moment. I know when I consider that moment when I finally enter the real world my heart starts to palpitate a little bit.  Her story encounters the advanced form of yoga known as Bikram.  This style demands a high level of focus and a Mister Miyagi degree of both mental and physical stamina. 

Typical Bikram move Source:bluestmuse.blogspot.com

“I’d been leveled by anxiety. My days were plagued with worry. Was I living correctly? What if I died? What if, like in that Twilight Zone episode, the rest of the world died and I lived? Innocuous things I said to people haunted me hours later— Was that dumb? Mean? Wildly inappropriate?—until I’d squirm with shame.”

She internally dealt with questions that we all have contemplated to some degree. Diana needed something to keep it together. As her new career began she dabbled in sleeping pills and energy supplements. After feeling even more gassed out than before Diana arrived at a Bikram yoga studio.

“The goal of the first class was to simply stay in the room”

This goal was easier said than done since Bikram is done in a 100 degree room.  Drenched in sweat and feeling worn down, Diana walked out feeling lighter in both body any mind. The idea behind Bikram yoga is that if you are able to master the sequences successfully you will need nothing else in your life like alcohol, drugs, gym, excess food, unhealthy relationships. My mouth nearly waters at the sound of all that personal fulfillment. Diana’s instructors shed their wisdom and she learned countless life lessons.  

“Stop responding to discomfort by reaching for things. We scratch. We smoke. We drink. Those are temporary solutions. Practice being still.”

“There’s one particularly grueling posture in the Bikram series that involves balancing on one foot, taking the other foot in your hands, and stretching that leg out in a parallel line to the floor.”“Grab your foot,” the teacher says, and everyone hedges. “Grab it!” one of my teachers yelled one morning…

No one’s going to grab it for you.”

No one is going to grab it for you. The aesthetics of yoga incorporate balance in all things. Having balance allows room to appreciate your accomplishments and overcome obstacles. There is a level of inner strength and confidence that is cultivated through conquering your obstacles. We are able to understand the areas in which we excel, and where we may encounter problems.  Looking at new situations as learning experiences rather than an intimidating barrier allows for greater piece of mind and a crisp perspective on life.  This scene perfectly depicts the conflict that many students experience throughout this time in life.  All of these new experiences can start feeling overwhelming and calling mom and dad to solve the problem starts to look like the best idea. As challenges come we reach for things to compensate, and search for excuses. Part of finding your life balance is being responsible for both the good and the bad.

Source: collegehowtos.com

Don’t let a stress reliever become a stress inducer.  Being in new situations creates a level of anxiety towards the unknown. This period in life is even more of a transition; you are expected to take risks.  Changes are coming from all directions. Many new demands are imposed and you find yourself caught up in a completely new way of life.  If you don’t explore new possibilities you might be remembered as the kid who could do the longest keg stand, but you also will feel like the most exciting few years of your life passed you by.

As you encounter new obstacles find your balance and approach them head on because no one is going to grab it for you. Consider trying out new ways of time management or new stress relievers. If you have any questions about Stress ask us on here or come into the office and get your resources!

For the full New York Times article click here!
-RV

Make Us a Health Resource

   We try and provide the most factual and up to date information for you guys on this site! Please follow our blog on the right side bar, and make it easier to come back and learn all of the endless health information that we provide. We want to hear from you, and always appreciate new suggestions and topics that you would like to learn more about!
-RV

Get out of the Zone

-RV

Did You Know That? 9/12

Every week during meetings besides discussing the multiple other topics that the Wellness Center is involved in, we also make an effort to consider the current events of health aspects. These topics can range from common misconceptions about health to the "holy cow did you know that?!" facts about wellness.  This week Andrea reported to the group about the popular topic of daily concern in the college student's life, stress and a few of the most interesting related statistics about college worries. More information to come soon about stress on our page!

Stress Takes it's Toll on College Students

• Stress can lead to serious health issues, and is about much more than needing to relax. 
• 37.4% of college students have severe psychological problems. 
• Out of 228 counselors surveyed 42% said they have seen an increase in self injury and 24% have seen an increase in eating disorders. 
• Suicide is the second leading cause of death among college students; the first is accidents (overdose, drunk driving)
• ULifeline.org is a site that helps college students deal with their mental health problems. 
• Technology can be playing a role in anxiety; technology makes people feel disconnected and emotionally immature. 

-RV

Color Campus Yellow

Did you know pediatric cancer is the least funded cancer in the US?

Did you know that September is Childhood Cancer Awareness Month?

Credit Supportourribbons.com

Nellie's Catwalk for Kids (NC4K) is a new non-profit hitting the University of Cincinnati for the first time! We are making differences in families lives that have been touched by pediatric cancer. And now is your chance to STAND with us and give a voice to these kids and teens suffering from this terrible disease. On September 26, 2012 the University of Cincinnati NC4K branch is going to be wearing YELLOW to show our support (since yellow is the official color of the pediatric cancer ribbon). We want this campus to be COVERED in yellow! Let's make a difference and let's show our support to these families who need it most! 

Get your official "Yellow Day" T-shirt HERE: http://projects.universitytees.com/2567.html

Donate to NC4K Cincinnati HERE: gofundme.com/NC4KCincinnati

Thanks for your support & always remember…

"Many Hearts, One Cause"

Emily Willard

VP & Founder I NC4K Cincinnati

-A

Health is Wealth

-RV

Welcome

You may know us as the "free condom people" or you may not know us at all; regardless something has led you here. This page is for anything and everything related to health and wellness. I have created this page to represent the University of Cincinnati Wellness Center Peer Educators, and all that we encompass. Use this for entertainment, to gain knowledge, or simply to answer your most  basic wellness questions...the options are endless!  We will keep you updated on the peer educator events and opportunities going on around campus as well as countless resources and articles that directly relate to all aspects of wellness in a healthy life.

What you must know first is that we are not here to tell anyone how to live their life.  That phase of life typically occurs for the first 18 years of your existence. Now you have the chance to explore your own decisions. We as a group orient ourselves around the idea that everyone makes their own choices, and based off of my own observations, people tend to make better choices when there is more information provided. The goals of the Peer Educators focus on the Dimensions of Wellness: intellectual, emotional, financial, career, physical, social, spiritual, and cultural. This means that we have anything you could possibly want to know about the following topics: these are included but are not limited to alcohol, body image, financial wellness, general health and wellness, mental health, nutrition & fitness, sexual health, stress management, and tobacco & drugs. Seems like a lot right? That's because it is! We want to give you as many ways as possible to explore your questions, and gain answers.

While classroom lectures are intriguing on some level (or sleep inducing), we actually want to hear from you!  A large part of what goes on in our office is because of what you tell us is most interesting to you. Post your comments, pictures of healthy living, and links to resources that will make this page a truly valuable asset to the student community.  Stay tuned for the meet the peer educators page, and sections of the blog dedicated to the most pertinent and current health topics.

If you would like to actually come see us (because we love to see you), we are located in 675 Steger Student Life Center open 9-5 Monday-Friday. Stay posted!

-R