Mar 27

GOT MILK?

Got Milk? It certainly does the body good. Whether you choose whole milk, 1% milk, or skim milk it is a powerhouse of vital nutrients  Most people think of milk and its important role in building strong bones. The body doesn’t work with one nutrient at a time, rather it works together with the many nutrients found in food. Milk and milk products provide the right amount of bone-building nutrients, specifically calcium, vitamin D, protein, phosphorus, magnesium, potassium, vitamin B12 and zinc. So reach for that glass of milk!

Calcium choices for those who are lactose intolerant or choose not to consume milk products:

Look for calcium fortified juices, cereals, breads, rice milk and almond milk. Canned fish (sardines and salmon with bones),soybeans and other soy products made with calcium sulfate (tofu, tempeh, soy yogurt), dark green leafy greens ( collards & turnip greens, kale, bok choy). Remember that the amount of calcium that can be absorbed from these foods varies.

GCU students took the milk challenge in honor of March, National Nutrition Month.milk 15milk 19milk 10milk3milk1milk 24milk 23milk 21milk 20milk 16milk 14milk 11milk 9milk 8milk 7milk 6milk 4

SMILE! Where’s your milk mustache!

Consuming dairy products provides many health benefits.

Calcium builds bone and teeth. 3 cups of dairy products can improve bone mass.

Diets rich in potassium may help to maintain a healthy blood pressure. Dairy products especially yogurt & soy milk provide potassium.

Vitamin D functions in the body to maintain proper levels of calcium & phosphorus thereby helping to build & maintain bones. Look for Vitamin D fortified foods.

Milk products that are either low-fat or fat free provide little or no solid fat but contain the same amount of calcium.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Nutrient Milk (1 cup)
Fat-free
Low-fat 1% Reduced 2% Whole 1% Choc
Kilocalories 83 102 122 149 158
Protein (g) 8 8 8 8 8
Carbohydrate (g) 12 12 12 12 26
Sugars (g) 12 13 12 12 25
Fiber (g) 0 0 0 0 1
Total Fat (g) 0 2.4 4.8 7.9 2.5
Calories from Fat 0 22 43 71 23
Saturated Fat (g) 0 1.5 3.1 4.6 1.5
Cholesterol 5 12 20 24 8
Cholesterol (%DV) 2% 4% 7% 8% 3%
Sodium (mg) 103 107 115 105 152
Sodium (%DV) 4% 5% 5% 4% 6%
Potassium (mg) 382 366 342 322 425
Potassium (%DV) 11% 11% 10% 9% 12%
Vitamin A (IU) 500 478 464 395 490
Vitamin A (%DV) 10% 10% 13% 11% 14%
Vitamin B12 (ug) 1.2 1 1.3 1.1 0.8
Vitamin B12 (DV) 20% 17% 22% 18% 13%
Vitamin C (mg) 0 0 1 0 2.2
Vitamin C (%DV) 0% 0% 2% 0% 4%
Vitamin D (IU) 115 117 120 124 108
Vitamin D (DV) 29% 30% 30% 31% 27%
Calcium (mg) 299 305 293 276 290
Calcium (%DV) 30% 31% 29% 28% 29%
Folate (ug) 12 12 12 12 12
Folate (%DV) 3% 3% 3% 3% 3%
Iron (mg) 0.1 0.1 0.1 0.1 0.7
Iron (%DV) 1% 1% 1% 1% 4%
Magnesium (mg) 27 27 27 24 32
Magnesium (% DV) 7% 7% 7% 6% 8%
Phosphorus (mg) 247 232 224 205 258
Phosphorus (%DV) 25% 23% 22% 21% 26%
Thiamin (mg) 0.1 0.1 0.1 0.1 0.1
Thiamin (%DV) 7% 7% 7% 7% 7%
Riboflavin (mg) 0.45 0.45 0.45 0.41 0.42
Riboflavin (%DV) 26% 26% 26% 24% 25%
Niacin (mg) 0.2 0.2 0.2 0.2 0.3
Niacin (%DV) 1% 1% 1% 1% 2%

Mar 13

SNACK ATTACK

SNACK ATTACK!!!!

Has your nutrition been sabotaged by unhealthy snacking? Do you reach for that snack that is calorie dense and nutrient sparse? Are you constantly hungry ? ATTACK YOUR SNACKS ! Students learned about  healthy snack choices and ‘choosing to be choosy’ in the dining hall in celebration of National Nutrition Month. Approximately 30 students made their own snack packs from an assortment of ingredients that were packed with energizing vitamins and minerals.

10 Tips for Healthy Eating in the Dining Hall

1. Know what you are eating- Look at the nutrition info posted

2. Enjoy your food but resist the urge to “eat-all-you-can-eat”

3. Make half your grains whole grains

4. Re-think your drink- choose water over high calorie, sugary beverages

5. Make half your plate fruits and veggies

6. Make it your own- design your own meal with whole foods

7. Cut down on sauces and gravies

8. Don’t smother your salad – avoid high fat/salt additions such as bacon & salad dressings, limit cheese

9. Save dessert for special occasions or opt for fruit and/or yogurt

10. Don’t linger- reduce your temptation to keep eating

snack1snack5snack 7

 

Feb 12

Heart Health- Wear RED Day

 

 

 

h3h6

Spread the word …

Be Smart … Take Care of Your Heart!

February 11th, the GCU community celebrated “Wear Red Day” to raise awareness about heart disease. Health Services spread the word providing strategies for preventing heart disease and encouraging students, faculty, and staff to live heart healthy lives.      h8 h9

Heart disease is one of the leading causes of death in the United States. Some risk factors such as family history and age can’t be changed. However, below are a few things that you can do to lower your risk of heart disease.

Control your cholesterol, blood pressure, and blood sugar levels.

Take steps to quit smoking.

Avoid secondhand smoke- it’s bad for the heart!

Maintain a healthy weight.

Move! Move! Move! Increase your activity.

Eat right emphasizing fruits, vegetables , and whole grains.

Limit salt, sugars, and fats.

Manage stress

Get enough sleep

Visit your doctor for a cardiac risk assessment.

Students, staff, and faculty enjoyed various activities geared toward promoting healthy hearts. Heart healthy snacks were also provided.

Salt is an essential nutrient required by the body for maintaining fluid levels and providing channels of nerve signaling. Over consumption of salt is quite common and can lead to high blood pressure which in turn leads to an increased risk of heart attack and stroke. h4 Below are high sodium foods which should be used in moderation:

Table salt, baking soda , baking powder

Canned soups, bouillon cubes, gravies

Soy sauce, prepared salad dressings

Salami, bacon, hotdogs

Cheese

Processed snack foods such as cheese puffs, chips, crackers

Pickled foods

Prepackaged processed foods- always check the label!

Make Heart Health a Habit for Life!h2h7h11h13

h1

Jan 22

Pucker Up!

 The cold days of winter bring more than a bright rosy glow to your cheeks and nose. They also bring uncomfortable  dryness that may result in cracked skin. Our skin naturally protects us from invaders such as bacteria and viruses that may cause illness. Cracked skin opens the door to these marauding invaders. Students learned how to make their own SPF 15 lip balm on Wednesday, January 21st in the Gavan Lounge. They melted a soy lip balm base, pipetted the melted mixture into tubes, and finished by adding a flavor of their choice. Students were able to chose from cotton candy, pineapple, butter rum, peach, cherry, and coconut. Lip balm protects the lips from drying out and cracking.

chap6chap2chap1We all love to take a hot bath or shower especially when the thermometer dips to freezing. BUT… the intense heat of a hot shower or bath may break down the protective fat layer in the skin leading to moisture loss and eventually opens the door to these evil marauding invaders that may cause infection. It is best to keep water temperature just warm enough for comfort.

5 Simple Winter Weather Skin Savers

1. Moisturize, moisturize, moisturize  Use your lip balm frequently!

2. Don’t forget the sunscreen        Winter sun combined with snow glare can damage your skin.

chap3

 

 

 

 

 

 

 

 

 

 

3. Wear gloves     The skin on your hands is thinner so keep those paws warm and dry.

4. Humidify      Indoor heating systems are drying. Invest in a humidifier to keep your indoor environment moist.

5. Hydrate not only for your skin but for your general health!

g1

 

Protect yourself while you enjoy our beautiful campus!

 

 

Dec 18

Stress Less Fair

Stress Fair (2)

Interaction with a friendly animal has its benefits!

Interaction with a friendly animal has its benefits!

Be a FISH watcher! Watching the gentle swimming of a fish can also decrease stress and focus your mind. Taking a few minutes to watch a fish and regroup can help you handle your stress

Be a FISH watcher! Watching the gentle swimming of a fish can also decrease stress and focus your mind. Taking a few minutes to watch a fish and regroup can help you handle your stress

Soothe your stress away... Make a reusable hot pack. Great for soothing those neck and shoulder muscles while huddled over a keyboard.

Soothe your stress away…
Make a reusable hot pack. Great for soothing those neck and shoulder muscles while huddled over a keyboard.

Take a break with a cup of Hot Chocolate w/ marshmallows!

Take a break with a cup of Hot Chocolate w/ marshmallows!

Taking a break from study to stimulate creativity by Tie-Dying a T shirt.

Taking a break from study to stimulate creativity by Tie-Dying a T shirt.

Calming Tea!

Calming Tea!

Watching the gentle swimming of a fish can also decrease stress and focus your mind. Taking a few minutes to watch a fish and regroup can help you handle your stress

Squeeze you stress away with a stress ball!

Squeeze you stress away with a stress ball!

The Stress Less Fair provided GCU students a much needed study break during final exam week. Stress is the number one impediment to academic performance. Although a little stress can help motivate us to do the things we want to do, too much stress can take a toll on our bodies and our  well-being. The goal of this event was to provide students with activities to help alleviate end of term stress.

 

 

 

.

 

Blow Blow It Away! Mentally visualize placing your troubles inside the bubble and blow it away... release it...feel it leave you...floating away.....your stress away!

Blow It Away! Mentally visualize placing your troubles inside the bubble and blow it away… release it…feel it leave you…floating away…..your stress away!

 

Students enjoyed interacting with the dogs!It's a scientifically proven that interaction with a gentle friendly pet has benefits. Pet Therapy can reduce blood pressure, decrease pain, raise calming endorphin levels, provide comfort, decrease anxiety and depression as well as helping one to focus better.

Students enjoyed interacting with the dogs! It’s a scientifically proven that interaction with a gentle friendly pet has benefits. Pet Therapy can reduce blood pressure, decrease pain, raise calming endorphin levels, provide comfort, decrease anxiety and depression as well as helping one to focus better.

Dec 03

WHAT YOU CAN DO TO IMPROVE YOUR BODY IMAGE

beautifulWhat Can You Do to Improve Your Body Image

By Jaynar Turner  (2nd in a series)

 

There are many ways you could improve your body image in a healthy way. Having confidence in yourself and in your body is the foundation- go after what you really want out of life and letting go of all the pointless worries of vanity. Learning to love yourself is the most important lesson you must learn in life. It is not  an  easy task to do but it is worthwhile  once you learn how to love yourself and accept who you are as a person. There is no easy way to learn how to love yourself. It is all about trial and error to finally accept who you have become and to accept your body as well. If you already love yourself there is nothing wrong to improve yourself even more, just keep in mind you are not perfect, you are human. To have a poor body image means that you see your body in a negative way, and you don’t see yourself in a positive way.

There are plenty of ways you can improve your body image in a healthy way . First,  you can  keep a journal about yourself. In the journal ,write down what you like about yourself and what you don’t like about yourself. Don’t write anything down about your body. Write down  what you like to do in your free time, things that you accomplished so far in your life, and so on. Then when you are done with that list, write down what you like about your body. This might be a little hard for some people, but just try it. Remember you can always look back at your list. This journal can help with your body image because if you feel unhappy about yourself or are feeling down,  you can open it up and read all the good things about yourself. It can lift your  up, bolster your self esteem or perhaps just put a smile on your face.

Another way to improve your body image is  to remember that there are different body shapes and sizes. What you see on television is not a representation of  the real world. You also need to learn how to appreciate your looks as well as the looks of other people around you. Make peace with yourself by using a mirror to look at your entire body.  Tell yourself that you are pretty and don’t worry about what other people think of you. Also if you are the type of person that looks in a mirror all the time maybe you should give that mirror a break. Cover the mirror with something or write something positive on it. You always don’t need a mirror to tell you how you look.

Lastly, exercise. Go to the gym and workout.  If you workout you can see what your body is able to do that you didn’t even know your body was able to do. This can also give you the chance to be thankful that your body is able to do certain things that other people may not be able to do at all.  Be grateful for who you are and what you are able to accomplish. You don’t  have to go to the gym to do a sport, a simple walk around the block will be just fine. Working out  can also be a great stress reliever.  You don’t have to take it out on someone you can take it out in the gym.

work cited:

http://psychcentral.com/blog/archives/2012/08/13/5-tips-to-improve-your-body-image-and -sex-life/

http://www.lifescript.com/well-being/articles/0/10_ways_to_improve_your_body_image.aspx

Nov 13

Distortion …What do you see?

               Body Image

  by Jaynar Turnerdistorted

Do you have a  distorted view ? There is a large number of both  women and men that look at themselves and are not happy with what they see. They are self-conscious, feel ashamed and are anxious about how they look. They either see themselves as too fat or too skinny.These feelings can come from the people who they hang around with or even from actors in movies, television shows, and  magazine articles. Image is not always about weight, it could also be about height and shape as well.  It pretty much is how comfortable you are in your own body. Depending on how bad a person may feel about their body image, it can lead to severe and even deadly consequences. They can become depressed, could feel alone, and they can always think that they need to loose weight when they don’t have to. Body image is a serious topic.

What is body image you may ask ? We all heard of it and know of it but do we fully understand what it is ? There are two types of body image. The first one is an unhealthy  and the second is a healthy body image. An unhealthy body image is that you are thinking you feel disgusting about your body, you are not happy on how  you look, or you don’t think it good enough for you. For example, you may feel that even though you are skinny, you are not thin enough and need to loose  more weight. Another example is that you may  think that you are not pretty enough. TV and magazine advertisements create  only illusions of beauty and do not portray real people living in the real world.

You may ask, “How do people get an unhealthy body image?” The answer  is that  the media has a lot to do with how people think of themselves. Every day we see photos of celebrities and how pretty they look or how skinny they are. Not only does the media have a strong influence on body image, but also friends and family can play a role as well. They may talk down on you instead of lifting your spirit up. Culture plays an important role in body image, too.

Having negative thoughts about your body can be unhealthy for you. If you are spending all of your time on how you look that could mean that you are not enjoying your life and this could lead into depression. People need to remember that there are certain things about your body that you cannot change.  Research supports the fact that  there are approximately 10 million women who are depressed about the way they look. The United Kingdom has a campaign called “Be Real”.  The goal of this campaign is to change people attitudes about how they feel about their bodies. Caroline Nokes, Be Real spokesperson, states that, ” Low body confidence is a critical public health issue that we cannot ignore.” It sad to see that just at 5 years old children start noticing that they are either too skinny or too fat. Children shouldn’t have to worry about how they look, they should be playing and enjoying their childhood.

Below are  images on what  people think they should look like. Few understand  that most of these images are altered or photo shopped online  to make the models look prettier and/or thinner. Technology  plays a big role on body image as any body part can be altered. Models can be altered to have bigger derrieres or breasts, smaller waists, thighs and/or hips or vice versa.bathingsuit

model

 Most girls want to have the flawless look or that perfect skin. Girls will spend tons of money on make-up so they can make their skin look  perfect unaware of the possibility that the make-up may cause an acne outbreak or allergic reaction. Most girls believe that the Victoria Secret’s models are the standards for beauty. Girls will go to  extreme measures to look like a VS mode. These measures include  over exercising at the gym, sticking to dangerous low calorie diet plans, or ingesting over the counter or prescribed diet pills. This can lead to an eating disorder.

If you have any questions about eating disorders, please contact the Counseling Center @ 732-987-2680

Oct 31

Who ya gonna call…GERM busters!

Be a GERM buster!

Our hands are constantly in use. We use them to type, write, text, scratch, wipe, swipe, swat, pick, squeeze, and the list goes on and on. Our hands are magnets for germs and keeping them clean is the most important step we can take to avoid getting sick and spreading the germs to others. DID YOU KNOW that some germs can grow and divide every 20 minutes? This means that 1 germ can become 8 million germs just in 1 day. Yuck!  Germs can be bacteria, viruses, parasites, fungi or viruses and all have the potential to make you and others sick. DID YOU KNOW that some germs can live 2 hours or longer on surfaces such as  tables, door knobs, and desks?  When you touch a door knob or elevator button germs are left behind. Cold, stomach flu  viruses can be spread in this manner. You will not get a STD from touching a door knob but you may end up with a cold or the flu. DID YOU KNOW  that when you sneeze germs travel at 80 miles per hour? Sneezes contain droplets of germs that can be more contagious than those spread by direct contact such as touching a doorknob. DID YOU KNOW  that in a recent survey of 5 large cities only 77% of people indicated that they washed their hands after using a public rest room?  When was the last time you washed your hands?  germs II

Washing your hands frequently is the best step you can take to avoid getting sick and spreading germs to others. The best practice is to wash your hands with soap and clean running water for at least 20 seconds. Don’t know how long is 20 seconds? Just hum “Happy Birthday” song twice and make sure that you wash your entire hand paying attention to cleaning between your fingers and under your nails. Dry your hands using a clean towel or paper.

 Using soap and water is the best way to reduce the number of germs on your hands. However, if soap and water are not available, use an alcohol based hand sanitizer that contains at least 60% alcohol. Hand sanitizers can quickly reduce the number of germs on your hands but they do NOT eliminate all types of germs.

Cover your mouth and nose when you sneeze! Immediately throw the tissue in a receptacle and wash your hands!

Germ busters provided various informative activities on October 29th in the Gavan Lounge: See pics below!

germs 3germs 4germs1

Oct 30

PURPLE THURSDAY, OCTOBER 23, 2014

purple ribbonPurple Thursday…Even the Food was Purple!

By Dr. JoAnn Garcia-Warren

With the help of several departments on campus ( Counseling, Residential Life, Security, Health Services, Dining Services and Case Management), and the GCU community, we were able to turn our campus PURPLE on Thursday, October 23, 2014. Staff, faculty, and students wore purple clothing, GCU staff and students handed out Domestic Violence Awareness information and purple ribbons…even the food was purple!

Some facts about Domestic Violence:

  • One in every four women will experience domestic violence in her lifetime
  • An estimated 1.3 million women are victims of physical assault by an intimate partner each year
  • 85% of domestic violence victims are women
  • Historically, females have been most often victimized by someone they knew
  • Females who are 20-24 years of age are at the greatest risk of nonfatal intimate partner violence
  • Most cases of domestic violence are never reported to the police
  • One in 6 women have been raped by an intimate partner at some point in their lives
  • Sexual assault of forced sex occurs in approximately 40-45% of battering relationships
  • 1 in 12 women and 1 in 45 men have been stalked in their lifetime

If you or someone you know has questions about Domestic Violence, please contact Counseling Center, 732-987-2680, and set up an appointment to meet with a counselor.

 

Oct 17

STOP the FLU!!!!

 Every year about 5% to 20% of the population in the United States gets the Flu. With a population of about 320 million, you do the math… anyway you cut it ..that’s a lot of people. And anyone can get it!

Influenza, commonly known as THE FLU, is a respiratory disease that is very contagious. It is easily spread through human to human contact with infected people who are coughing or sneezing. Symptoms range from mild to severe. . Each year over 36,000 people die from the flu. The best way to prevent the FLU is to get vaccinated.

 Symptoms of the FLU include fever, chills, cough, sore throat, body aches, fatigue, vomiting/diarrhea, and headache and begin 1 to 3 days after the virus enters the body. It spreads through droplets that enter the air after people cough and sneeze. Others can breathe them in or get them on their hands after touching contaminated surfaces and get infected when they touch their eyes, nose and mouth. People are contagious and can spread the flu up to 24 hours before they feel sick and for about 1 week after symptoms begin. The time may be  longer in children.

PREVENTION is the key and the best way to protect yourself is to get a FLU SHOT every year! The seasonal flu virus changes from year to year. Frequent hand washing with soap and water is also key. Remember to cover your nose and mouth with a tissue when you cough or sneeze and if you are sick stay home and rest.flu 2

If you get the flu stay at home and rest. Avoid close contact with others and drink plenty of clear liquids to prevent dehydration. Treat fever and cough with over the counter medications remembering to read all labels prior to use. If you have a medical condition that puts you at higher risk of flu complications such as asthma or COPD call your doctor. Seek emergency medical treatment if you experience difficulty breathing or shortness of breath, pain or pressure in the chest or abdomen, sudden dizziness, confusion, and/or severe or persistent vomiting.

REMEMBER the BEST PROTECTION is the FLU VACCINE! GET YOURS TODAY!

GCU held it’s annual flu clinic on October 15th.

A record number of students, staff, and faculty received the flu vaccine.

Let’s keep GCU safe from the FLU!

Older posts «