Celebrate our Natural Sizes!

    

              
       I'm Cat Juliano, the student representative for our National Eating Disorder Awareness Week Committee on campus. In the upcoming semester, The National Eating Disorder Awareness Committee will be conducting a week of interactive events including an open discussion, with renowned author and therapist Steven Levenkron, a showing of the movie 'Hungry to be Heard' and a student fair in attempt to bring awareness to those struggling with or recovering from eating disorders. 

        The week begins Febraury 20, 2011 with 'Fearless Friday', an all day pot luck event where students will come together to enjoy delicious snacks, and will conclude with a vigil held by Delta Phi Epsilon on Saturday February 27th. 

       In preparation, I'd like to extend an invitation to students (undergraduates and graduates) interested in submitting an idea for the event's promotional materials and T-shirts. This includes a well thought out design relating to the week's theme, 'Celebrate our Natural Sizes'. I'd like students to thoroughly consider what this phrase means, how it relates with our cultures perception of an 'appropriate size' and what struggles may develop when rejecting or accepting the nature of our natural selves. Designs must be simple, clear, concise and appropriate for a T-shirt (*The T's will be printed in one color).

  
      
 *Submissions are due before 4pm on December 9th, 2010.* 
      Students involved will drop off ideas to Anne, the receptionist in the Counseling Center (located in same building as the Medical Center). The committee will then thoughtfully review all submitted works on December 10th, 2010. 
       The final design will be featured on our university's webpage, promotional materials, and T-shirts provided to various student participants throughout the week. I look forward to seeing your submissions, good luck and thank you for your help!




Please feel free to contact the following committee members for further information:


Mark Balaban (Senior Counselor) balabanm@newpaltz.edu
Evelyn Gezo (Campus Nutritionist)gezoe@newpaltz.edu
Cat Juliano (Student Representative) cjuliano36@newpaltz.edu

Making Finals Week Easier

        As the semester pulls the rug from underneath us, we've got to find healthy ways to maintain our sanity.  You have eight projects due within the first two weeks of December and you've got twenty-four hours in each day to complete each assignment plus you've got to maintain your job and manage your “social life.” Calling your mom and hearing her say, “Just take one thing at a time” feels like the most removed and most frustrating tactic that you could endure. “How could I take one thing at a time when I have three research papers due the Monday we get back from Thanksgiving?!”
       It's a serious challenge to calm down for a second, collect your thoughts and move forward in a more productive manner. It's almost as if stress has such a profound effect on you that trying to manage it more positively seems nearly impossible. 
       The most effective approach is to recognize what stress is, how it affects our mental and physical well-being and find ways to eliminate these symptoms in order to have a more productive outcome.

       What is stress? Well, duh! Stress is a psychological and physical reaction to external demands. To get all scientific, when an external force impacts you, your body responds by releasing hormones to ignite your 'fight-or-flight' reflexes. With whatever you're pursuing, demanding responsibilities continually call for your attention; therefore our hormonal responses are continual. This is incredibly overwhelming because the chemical reaction in moments of stress have considerable affect on how we think, feel and treat others. Also, living with high levels of stress can seriously impact your health. If your body frequently releases hormones such as cortisol and adrenaline, your heart rate and blood pressure increase, creating more work for your heart. A hormone such as cortisol, the initial stress hormone, elevates sugars in the bloodstream, ultimately weakening the immune system and repressing the reproductive and digestive systems (MayoClinic.com). “Oh, so that's why I always get sick at some point during the semester!” These hormones also influence the areas in our brains that control our moods and levels of motivation. Therefore managing stress is integral when attempting to accomplish the tasks ahead of you before the semester concludes.

Stress and your...


Physical well-being: may experience headaches, sleep deprivation, increased heart rate and blood pressure, palpitations, muscle tension...


Mental well-being: may experience irritability, depression, anxiety, forgetfulness, lack of motivation, lack of attention...


Behavior: may experience overeating, underrating, difficulties in your relationships, social withdrawal, drug and alcohol abuse


*Remember, everyone is different. Best way to understand how stress affects you is to recognize how you're feeling or the differences in your behavior. You can let stress control your life, or you can play an active role in controlling your stress. 


      I know it's hard to think about this but it is possible, regardless of your excuses. Making the time to exercise will improve your well-being, this having a considerable affect on how you conduct yourself. Physical activity produces endorphins, the “feel good neurotransmitters” that aid in concentration and attentiveness. Not only will activity improve your mood, but it will reduce the pent-up energy that most often creates anxiousness and sleep deprivation. The twenty to forty minutes that you set aside to exercise can act as “meditation through movement”. In doing so, you will collect yourself, think through what you have to accomplish and will ultimately have a more productive approach with whatever you face. I promise. I often hear, “But I don’t have time” or “That helps you but not me.” Well I say, give it chance. Take your notes and sit on the bike for thirty minutes. Audio record your notes on the computer, transfer them to iTunes and play them while you run. The hardest part is getting started but the more you do, the easier it becomes. Make the time to perform low to moderate activity for at least three consecutive days and I bet you'll feel better. I don't care what anyone says, exercise supersedes the 'easier' ways (alcohol, marijuana, cigarettes whatever else) to reduce stress. Take this into consideration.

Also, eating well and drinking plenty of water improves energy and attentiveness. Our brains are made mostly of water, so drinking more helps process our thoughts, aids in alertness and concentration. (Mangosteen-natural-remedies) For more information about what a 'healthy food choice' is feel free to contact Evelyn Gezo, the campus nutritionist at gezoe@newpaltz.edu.


Here are three simple things that may help you when you're doing work in the next couple of weeks. PLEASE post comments about what helps you study, I need some advice too!

Make a list. I find that jotting down what I've got to accomplish 'today' makes the overwhelming amount of work I've got to do, not so overwhelming. It comes back to the 'take one thing at a time' deal. Plus, crossing off tasks after you've completed them feels really gratifying. See is this tactic helps you as much as it helps me.

Change locations. I read in a NY Times article (I apologize I can't find the article) that changing locations every two hours while studying increases the chance of remembering the information you're trying to retain. Taking breaks are incredibly helpful, take a walk around the library, do a forward bend in your bedroom, breath. 

Recite the information. I find that speaking out loud helps organize my thoughts. I'm lucky because I have two caring roommates who listen to whatever I have to say, whether or not they're interested. So try telling a friend what you've learned. If you can clearly explain what you've been studying, you're on your way to rocking those exams.  If you're an artist attempting to complete assignments, I'd suggest taking your work home. I feel at ease making artwork in my bed room. The space is my own and with my best friends around, its an easy place to take breaks and lighten up a bit. 




I hope everyone has a wonderful holiday. Happy Thanksgiving! 

OH MY...

I'm so ready...

SUNY New Paltz Thanksgiving Food Drive!

    Athletics, Wellness & Recreation and Residence Life are sponsoring a Thanksgiving Food Drive from November 4th through November 20. Food and canned items will be donated in boxes situated in the lobby of the Athletic & Wellness Center, the Student Union Building and all of the Residence Halls. The collected food will be donated to The Queens Galley in Kingston, a non-profit organization concerned with relief and prevention of food deprivation throughout America. 

The Food Drive finishes with the Intramural 5K Turkey Trot at 1pm on November 20th. *Runners must contribute one canned item in order to participate.* 

GET TO IT AND DONATE! Here are items that were recommended by The Queens Galley but keep in mind other items are accepted as well: butter, olive oil, bacon, celery, fresh carrots, onion, fresh fruit, oatmeal (steel cut or irish), barley, cous cows, quinoa, dried beans, rice, pasta, better than bouillion concentrate jars, sweet potatoes, white potatoes, brown sugar, lemons, fresh vegetables, light cream, half and half, whipping (heavy) cream, fresh fluid milk, spices, fresh herbs, kosher salt, sea salt, cider or other 100% fruit juice, coffee, tea bags, cocoa mix, flour, sugar, cleaning supplies (BLEACH!), warm socks, gloves, hats and sweaters.

Any contributions are appreciated. Good luck with the remaining two weeks of school before vacation! You can do it! 

Eat this, Ya Turkey!

Sweet Potato, Pumpkin Puree

     

    

    It’s always difficult to think ‘eat well, portion control’ when it’s time to give thanks alongside the people you love. Plus, who wants to deprive themselves when faced with a table covered in your grandmother’s most delicious demonstration of Thanksgiving cooking? You’ve got to admit though, the most mouthwatering dishes are those placed to the side of that big ol' Turkey.

            

    As we put our grueling school schedules on hold to travel home, it's nice to know it's not yet our responsibility to conjure up the infamous Thanksgiving meal (if it is - kudos). But as the temperature descends prior to Thanksgiving, we have the propensity to get cozy and cook! So I thought I'd share The New York Times Health Thanksgiving frenzy. All month the health section is featuring absolutely delectable vegetarian dishes that are easy to make and fun to eat. The 'Giving Thanks for Vegetables, Not Turkey' article by Tara Parker-Pope got me started and since then I've found so many healthy recipe ideas for the holidays.

      

Cabbage and Caramelized Onion Tart

    It's hard not to overindulge during our holiday meals, so maybe you could suggest or contribute new healthy dishes. Or keep these ideas in mind for when it's your time to prepare the meal. Don't forget to set aside some time during your holiday break for yourself. Take a walk with your parents, cozy up with your siblings, forget about all the work you've got to finish and have some you time. I wish everyone a happy holiday. Please, please, please feel free to post a recipe you've found and love or even a Thanksgiving moment that you'd like to share. 

       

I thought you'd like to see the Times Topics: Thanksgiving Day page and the Vegetarian Comfort Food at Thanksgiving page as well.

An Apple a Day Keeps the Doctor Away!

       SUNY New Paltz's dietitian Evelyn Gezo is at it again! Take a moment to read over these simply delicious suggestions on how to incorporate an apple into your day. The Hudson Valley is the epicenter for apple picking this time of year, so take advantage of our local options.  Plus, you could turn your visit into a fun, active day. 

       October is a great month to enjoy NY State’s finest apple crop. Apples are high in fiber and have good for you carbohydrates along with many vitamins. Try these easy ways to enjoy apples:

• Slice some apples and serve with this peanut butter dip; just add a tablespoon of peanut butter to low-fat vanilla or plain yogurt, mix it until smooth.

• Take a large apple, cut out the core.   Place in a microwave safe bowl, sprinkle with cinnamon and microwave until soft like a baked apple.

• Make a Waldorf Salad:   sliced apples, sliced celery, walnuts, raisins. Dress it  with low-fat plain yogurt and a squirt of lemon juice.

• Add small pieces of cut up apple to instant oatmeal.  The apple warms up and sweetens the oatmeal naturally…yum!

• Try cut up apple and walnuts in your healthy dry cereal, add fat free milk (or Soy milk, added by Cat) and you are good to go!

• Make an apple crisp in your microwave, combine a cut up apple and granola – cover and microwave….Sweet!

…and don’t forget to just eat an apple plain – it may keep the Doctor away!

Healthy regards,  Evelyn

Evelyn H. Gezo, Ms,RD,CDN

Campus Registered Dietitian/NYS Certified Dietitian

TED Talk: Dean Ornish says your genes are not your fate.

       We can sit back and make as many excuses as we want, OR we could play active roles in improving our health, happiness and future. I've had conversations with friends who tell me that because they're predisposed to health conditions such as high cholesterol or diabetes that the fate of their health is inevitable.Take a moment to watch this sort TED talk and stop making excuses.