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.

Hmmm...

'In 2009, just 26 percent of adults [in America] had three or more servings [of vegetables] a day (including those who count a tomato slice and a lettuce leaf on a burger as a vegetable serving)'......what?

The Wonderful Benefits of Drinking Water

       I wrote this article as to remind myself, and to share with you, of the remarkably rewarding benefits of drinking more water! Mayoclinic.com states that the amount of water to consume each day depends on your individual needs. The most common recommendation I've heard is to drink eight 8-ounce glasses of water a day. (Note: I am not a health care professional. I would suggest drinking enough water to avoid various symptoms of dehydration including fatigue, irritability, dry skin, dark colored urine, headache and thirst haha). I believe the five benefits I've listed are the most important, everyone is different though. These are just a few; there are tons more to know about.  I know people who can't stand drinking water. If that's your case try incorporating some fresh lemon into your water. I don't mean store bought containers of lemon juice (which include preservatives), I mean a lemon cut into squares, manually squeezed into water. Drinking lemon water has an abundance of health benefits. Check it. 

Your weight Working to help our metabolisms, water transports nutrients, minerals, hormones, and oxygen throughout the body as it takes away harmful toxins and waste materials. It aids in digestion, as certain proteins and enzymes require sufficient amount of water to function properly. Consuming water throughout the day helps flush byproducts of broken-down fats. It also suppresses hunger and when consumed with food, limits the amount food you may ingest. (Organic facts)

Healthy skin This one's for you ladies! Drinking a sufficient amount of water can help replenish and moisturize skin. Hydration helps maintain a healthy skin tone and elasticity of skin, therefore keeping our skin looking younger. (mangosteen-natural-remedies.com)

Productivity When your body is functioning properly, your mind feels better! Remember, body and mind have considerable effect on one another. Because our brains are made of mostly water, drinking more helps process our thoughts, aids in alertness and concentration. (mangosteen-natural-remedies)

Promotes better exercise Water helps maintain body temperature. Especially in times of exertion, our bodies 'dissipate excess heat' in order to regulate temperature. It is important to have water close at hand when exercising as to keep you energized and willing to push through your routine.  

pH Balance Our bodies require a pH level ranging from about 7.35 to 7.45. Even a slight shift in pH can alter how our bodies assimilate crucial vitamins and minerals. An imbalance may also lead to illness. Keep in mind - drink more water as to prevent illness or as a remedy to fight it. For all you women out there, it is important that we drink plenty of water as to maintain the pH of our vaginas. The slightest alteration can cause really uncomfortable changes. So keep drinking and sneak some acidophilus 1-3 times daily too.  (Organic Facts)

Why does alcohol dehydrate you? If you're wondering why you wake up with a terrible headache after a night of drinking it's because you're dehydrated! Alcohol is a diuretic. This means that alcohol stimulates your kidneys to filter water out of your blood. (Answer.com) Alcohol also prevents the release of anti-diuretic hormone (hormone that prevents you from urinating). So when drinking, you're peeing more frequently, therefore ridding the body of water. I'd suggest alternating alcohol and water while you're partying or maybe just stop drinking so much? Make sure to chug a huge glass of water before bed and when you wake up. 

Taliaferro Farms by Kali Ventresca

If you're looking to eat well and support local farms, Taliaferro Farms has a wide of range organic products (fruits and veggies, freshly baked artisan breads, meat and dairy product, local honey and maple syrup!), and it is located just a short distance from Main St. New Paltz! The lovely little farm is now open Thursday, Friday and Saturday to the public.

From Main St., Taliaferro is only a twenty minute ride South, making biking a great way to exercise on your way! You can take the Rail Trail or Water St. to Plains Rd. See map here.

On my trip to Taliaferro last Saturday I bought a bundle of fresh basil, a loaf of their multi-grain health bread, 4 lbs. of red and yellow heirloom tomatoes and a 1 lb. jar of local honey, all for just 22 dollars! Although it may seem slightly more expensive than buying groceries at a supermarket, the quality of the items you will buy at Taliaferro Farms is well worth it!

REMEMBER! The food market listens to the consumer. If you (and your friends) buy mostly organic and local, large farms that use pesticides, antibiotics and excessive amounts of energy will eventually transform into smaller, healthier and more sustainable farms!

Curious about the benefits of eating organic?.Check out these 10 reasons why to support organic.

Curious about the benefits of buying local? Check out this article.

That's all for now, take care!

Kali

Athletic & Wellness Facebook Page

Check out SUNY New Paltz's Athletic & Wellness Center's Facebook page! Their page outlines and continues to update the activities offered by the Athletic & Wellness Center. Becoming involved is a great way to meet new people and try new things. Check it out, become a fan and get active!

       Hey lovers and friends! I’m wondering how your first couple of weeks of school are going. For all of you who aren’t on SUNY Campus, I hope you’re enjoying this absolutely beautiful weather! It’s a great time to go for a long bike ride!

       Here’s something really exciting for students here at New Paltz. I had the pleasure of meeting Evelyn H. Gezo, SUNY New Paltz’s campus dietitian and certified nutritionist, last week so she and I could talk about some healthy options offered around our campus.  She was kind enough to compose this simple yet helpful guide to avoiding the dreadful ‘freshman fifteen’ weight gain.  Whether you are a student or not these helpful tools could pave the way toward a healthier and happier well-being. Making one simple change in your life, for example not eating an unhealthy snack before bed or drinking more water throughout your day, could significantly change your well-being. With that said, please read this wonderful piece Evelyn wrote. Remember, each person is different. If you don’t exactly know what a ‘healthy choice’ may be or what your individual body needs, don’t be afraid to email Evelyn with questions. Evelyn is kind, enthusiastic and incredibly easy to talk to. I’m sure she would help answer some of your questions so you can start moving in the right direction. If you find delicious and healthy food choices around town as well, please attach it below the article. The more the better! 

Healthful Eating Tips on SUNY Campus

College students often complain that they have gained the “Freshman Fifteen” and have few healthful choices on campus.  Studies show that this gain in weight is actually about an average of seven pounds during the first semester on campus.  Many factors may contribute to this change in weight, which include a decrease in physical activity, poor sleep habits, late-night snack deliveries, stress, endless food choices, and alcohol consumption.   

But students have a lot of healthy options!  Here are some tips:

• Keep some breakfast and snack options in your room such as cereal, fruit, whole wheat mini bagels, whole wheat crackers,nut butters, low fat yogurt and cheese.

• Avoid the temptation to eat that extra meal like pizza and other late night deliveries while studying, instead opt for low fat microwave popcorn, baked pretzels, dried fruit and nuts.  

• Stay hydrated and keep water in your backpack and limit alcohol intake.

• Check out the simple choice options at Hasbrouck Dining Hall --- plain baked chicken, baked potatoes and plain fish at lunch and dinner

• Try some brown rice and steamed broccoli from the Vegan Bar

• Hasbrouck Dining Hall offers local produce, cage free eggs, organic teas and coffees

• Fresh fruit 24/7 in every color of the rainbow…take some back to your room!

• Visit the salad bar that is stocked with beautiful vegetables, low fat cottage cheese and yogurt, nuts, raisins, beans and greens.

• Select a healthy cereal choice like Rice Chex or Cheerios and top with fat free Milk. (Hasbrouck also offers Soy milk! (added by Cat :) )

• Move that body …don’t be a “Dorm Mat”.

*REMEMBER - the responsibility for eating healthfully begins with the individual! Make your choice…balance is the key.

  

                       Healthy regards,   Evelyn

             

Evelyn H. Gezo, MS,RD,CDNCAS

Campus Registered Dietitian/NYS Certified Nutritionist

Tasty Vegan Food? Yeah right!

       One fine Sunday morning, while working behind the counter at one of my many jobs, I was asked, “…could you put skim milk in my coffee.” I kindly complied, reached down,opened our small refrigerator only to find we were completely out. I assumed that the customer was asking for skim milk because it is low in fat and considering we were out of skim, I suggested Soy milk. Following my suggestion, I explained that because soy is composed of vegetable fat, rather than animal fat our bodies are able to digest and process the fat much easier making it a healthier choice than say 2% or whole milk. After my all too thoughtful explanation, he responded by calling me a hippie. “Soy milk’s for hippies”, he said. No, my feelings were not hurt. I’m a vegetarian, loud and proud. And I’m also so used to the “…but what do you eat!”, “….but your body needs protein!” comments (as if meat is the only source of protein in the entire world). 

       So, for all you non-dairy, non-meat product haters out there, open your minds. No one, not even me, is allowed to say they dislike something until they’ve actually tried it. Plus, I bet that if you went to Stop & Shop and bought a carton of Soymilk (which at its cheapest, that I know of, is only $2.79) you would enjoy it MORE than milk. I said it! I even had my boyfriend (a non-vegetarian eater) admit that he wrote Soymilk off until he finally tried it. Now he likes it better. As he describes it, “…it tastes like a milk shake.” (Plus, it lasts longer then cow’s milk: more bang for your buck). Oh, and for those of you who are saying “…but my mom says I need milk for a balanced diet!” here's a link comparing the nutritional facts of soy to cow’s milk.

       ANYWAY, I could go on and on. The point is I read this really inspiring article in the NY Times that I’d love to share with everyone about delicious vegan cupcakes! And how a daring chef named Chloe Coscarelli helped promote ‘the virtues of vegan food’ by creating and submitting absolutely delectable vegan cupcakes into the Food Network’s new show “Cup Cake Wars”. It's a fun, easy and informative read.

       I’d also love, love, love to hear your thoughts. So please, take the time and comment. Share a vegan product that you’ve tried and that you love for all our vegetarian readers. Or take the time today to try something that you have never tried before.

Check out the O+Festival, October 8,9 & 10!

Check out this incredible event coming up this October! It's called O+Festival. This project is to stimulate an exchange of 'medicine' between artists and healthcare professionals in the Kingston area. As one of the coordinators, Denise Orzo, describes it, "…It's part art and music celebration, part urban renewal, part taking care of one another, part social activism."      
    
        Here's the scoop.  Healthcare professionals around the Kingston area have provided healthcare service for the uninsured 'creative' class. In return, artists from around the area are creating large format paste ups inspired by the human body, anatomy, wellness etc. The works will be displayed in designated areas, donated for this cause, in Uptown Kingston. The participating artists will receive healthcare, as well as have their work documented in situ and published in a post-festival catalogue. I apologize for such short notice. If you are interested in participating the deadline for submissions is September 10th. 

        At O+Festival (October 8, 9 & 10) great bands will perform, short films will be shown and a 7 hour long endurance performance by Linda Montano will be performed. Admittance is a suggested donation of only 25$ for three days!  If any of you are interested in volunteering at the festival you will receive a free 3 day admittance! 

*For further information, click here for the O+Festival's official website. 

Incorporating Exercise into Your Busy Day

"…But I'm taking five classes, working two jobs this semester and I've got to wash my dishes!" 

             Incorporating exercise into your daily routine can seem intimidating or way too time consuming. But just as kicking back to have a glass of wine at the end of your day is important to you so should be taking care of your body and mind. Plus, involving just a bit more physical activity can go a long way when it comes to handling stress or juggling all of these responsibilities that you have to take care of. Stop with the excuses! You can always make time to be active. Remember, your well-being comes first. 

Here are five simple ways to integrate a bit more activity into your busy day without going to the gym: 

Ditch the ride. If you live close enough to class or work, give yourself enough time in the morning so you can walk to your destination. This walk will wake you up and prepare you for your busy day. Plus, it will provide some time for you to think. Listen to the world, recite a positive mantra, breath deeply.  If you do not live close enough to walk, then park further away so you are forced to walk a bit more. Pick it up, turn it into a brisk walk. Get that body moving! 

Step it up! Take the stairs rather than the elevator. Even better, run up the stairs or skip a step and tackle every other stair. This will get your heart beat going. Even if it is just for a couple of seconds, every moment counts. 

Take a break. During your breaks from work, class or study sessions, take a short walk. Forget the the cigarette and do something productive like walking around the building or up a stair case. This will re-focus the mind so you are ready to get back to work. 

But I have this entire house to clean! Try integrating some exercises into your daily chores. Stop taking yourself too seriously! Put some music on while you sweep or vacuum and dance around the house.Take short breaks between dishes and do some jumping jacks.  Try doing sits up while you wait for the water to boil; do some squats while you stir that pasta. 

Being active while sitting. Try some isometric exercises while you sit at your desk or while you wait on line for another coffee. Isometric workouts help tone certain muscles groups. All you have to do is tighten an area of the body (butt, legs, stomach etc) for ten to thirty seconds and then release. Remember, DO NOT hold your breath. It is harmful for proper circulation. 

For all you SUNY New Paltz students out there looking for fun ways to up your activity, below I've attached some really great activities provided by our Athletic and Wellness Center. Get together with some friends and try out some of the Group Fitness Classes that the gym offers. Also, all semester the gym offers really cheap outdoor pursuits including horse back riding, rock climbing and flying trapeze trips. It is a great way to get active and meet new people. 

P.S. I teach the Boot Camp class on Fridays at 3:30! Since it is the beginning of the semester and we all have been relaxing on the beach all summer, the class starts off with a moderate exercise routine so we can make a slow progression to a higher intensity workout as the semester unfolds. Please come, it's a lot of fun and it's always nice to see new faces. :) 

Athletic and Wellness Group Fitness Classes

Athletic and Wellness Outdoor Pursuits