Wellness Ways Issue 1

September 2010

Too Much Drinking Will Ruin Those Muscles After a long day at work or after a big test, it is nice to sit back and relax with friends while enjoying a cold one. Most people say that having an alcoholic beverage is a good way to relax. Other people say that alcohol will destroys brain cells, but this statement is false. It is shown that moderate consumption of alcohol is often associated with improved cognitive function of the brain. Moderate consumption of alcohol is not bad for the human body, however, considerations need to be made when consuming large amounts. If someone is interested in building muscle mass or getting stronger , then they might want

to lay off drinking. That's right, even though alcohol might have some beneficial effects for the human body, it is not good for muscle growth or development. The body needs sleep to repair muscle, but alcohol affects a person’s sleep process. When a person sleeps their body produces “human growth hormones,” also known as HMG, which are important in building and repairing muscles. Alcohol can reduce HMG as much as 70 percent. Once alcohol is in your body, it produces a substance in the liver that is toxic to testosterone, which also plays an important part in the growth and recovery of muscles. Alcohol can also disrupt the water balance in muscles, which alters the pro-

duction of adenosine triphosphate. Adenosine triphosphate is the muscles source of energy and provides fuel for muscles to contract. There is nothing wrong with having an alcoholic beverage in moderation every once in a while as long as the person consuming it is of age. However, it probably is not the best idea to consume alcohol if a person is trying to become an athlete or trying to pack on some muscle at the gym. Drinking alcohol even in moderation can and will effect muscle growth, as well as recovery. http://www.montclair.edu/ caps/alcoholmuscle.pdf

1)Create a schedule or to-do list. 2) Write down deadlines for accomplishing certain tasks. 3)Plan to work on difficult projects at the

Page 2 Boost Your Immune system Health and Wellness Tips

Page 3 Stress College Health and Safety

Page 4 Fast Food Salads Organic Foods

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Manage Your Time School is now starting and managing your time is starting to be an issue. You will soon begin to feel overwhelmed and stressed if your schedule is constantly conflicting with your daily activities. Here are some ways to manage your time so that your semester is well organized and stress free.

In This Issue…

Note From the Nutritionist

times of day where you are most alert. 4) Schedule time for yourself. Have lunch with a friend or go see a movie. 5) Learn to say “No”. Do not volunteer for an organization or committee if you don’t have time. 6) Try to overcome procrastination and not wait to do things at the last minute. Hopefully these tips will help your daily routine become less stressful and make you feel more at ease. Time http://www.ehow.com/how_948_manage management is extremely important in -time.html wanting a successful and stress free semester. 9/6 9/7 9/15 9/18 9/25 9/30

Labor Day-University Closed Fall Incentive Program Begins Healthy Relationships Table Talk JeannieFit Hip Hop Certification Heartwalk Penguin Pre-Party

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Wellness Ways

“He who has health, has hope. And he who has hope, has everything.”

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Boost Your Immune System Do you want to boost your immune system? There are a wide variety of foods that can be eaten that may help to do this. Some of these foods include the following: Watermelon: Watermelon is a hydrating and refreshing food that has a powerful antioxidant that is known to strengthen the immune system so that it can help to fight infection. Cabbage: Cabbage has a great source of immunestrengthening glutathione, which is an antioxidant. It is inexpensive and you can try adding it to soups and stews in order to boost your meal’s nutritional value. Almonds: A handful of almonds has about 50% of the daily recommended amount of Vitamin E, which helps to boost the immune system. Almonds

also have riboflavin and niacin that may help you to bounce back from the effects of stress. Grapefruit: Grapefruit has a great source of Vitamin C, but they also are packed with flavonoids which are natural chemical compounds that have been found to increase immune system activation. If you do not like grapefruit, then you can try oranges or tangerines. Low-Fat Yogurt: A daily cup of low-fat yogurt may help to reduce your chances of getting a cold. It is believed that yogurt with “live and active cultures” may help to stimulate your immune system and help to fight disease. Spinach: Spinach is nutrientrich and has folate. Folate helps your body to produce new cells and repair DNA. Tea: Green and black tea are loaded with disease-fighting polyphenols and flavonoids.

These antioxidants seek out cell damaging free radicals and help to destroy them. Both caffeinated and decaffeinated work well. Sweet Potato: Sweet potatoes have an antioxidant, beta carotene, which also seeks out the damaging free radicals. Sweet potatoes also have Vitamin A, which is linked to reducing the risk of cancers and also slowing the aging process. Broccoli: Broccoli helps to boost your immune system and it is full of nutrients that help to protect the body from damage. http://www.webmd.com

Health and Wellness Tips for College Students Between exams, papers and maintaining an active social life, many college students feel they cannot find the time to keep up on their personal health and wellness until an illness catches hold and stops them in their tracks. With most colleges providing health care and physical activities for students, staying healthy in college is about as easy as it will ever get. Here are a few tips to help students make the most of the resources and to ensure they stay healthy and illness free throughout their education. Diet – It is important to learn proper portion sizes, vary the types of foods in meals, make sure to eat breakfast, have healthy snacks around for mid

afternoon hunger, eat fruits and veggies, drink plenty of fluids, never skip meals, limit junk food, limit alcohol consumption, and limit the caffeine and sugars in your diet. Exercise- Make sure you stretch first, make it fun to exercise, walk to class, ride your bike, bring a friend, incorporate different types of exercises, try to get yourself motivated, and take advantage of fitness classes. Sleep- Take smalls naps, do not do work in bed, get a full’s night rest, stick to a schedule, avoid drinking caffeine before bedtime, keep your room dark and quiet, create a bedtime routine, and workout bedtimes with your roommates Sexual Health– Use protec-

tion, get tested, discuss issues with your partner, do not do anything you are not comfortable doing, and have someone to talk to. Stress– Give yourself a routine, give yourself a break, be realistic, find a hobby, learn time management skills, get help, understand you cannot do everything, spend time with friends, and do not let yourself get run down. Illness– Wash your hands, avoid sharing beverages, get the flu shot, drinks lots of fluids, wear flip flops in the shower, avoid ill friends, go to the doctor, do not go to class if you are ill, and try simple over the counter remedies. http://www.rncentral.com

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Stress As an upcoming freshman at Youngstown State University this fall, I have never been more excited, nervous, or scared in my life. I have heard the positive and the negative things about college life, which has had a major impact on my emotions this past year. As a freshman starting college, my stress levels have increased dramatically. I’ve been worrying about picking the right major, school books, school supplies, scheduling the right classes, and meeting new people. As the semester begins, there are ways in which you can cope with stress. Everyone has different ways of dealing with stress. A positive option would be resorting to exercise. It has been said that if exercise were a drug, it

For more information on how to relieve stress, you can visit the following websites: -http:www.wholefitness.com/ relievestress2.html -http://blog.cleveland. com/health/2008/0599_ ways_to_relieve_stress.html -http://.stress.about.com/od tensiontamers/a/25/ relievers.htm -http://library.thinkquest. org/13561/English/101_reduce. html

Fall Fitness Survivor Challenge Incentive Program

College Health and Safety

September 7September 11

dietitian, who also is certified in adult weight management. To contact Chrys, call Andrews Student Recreation and Wellness Center at (330) 941-2241 or stop by. It is necessary to not only balance school with your social life, but to fit in some physical activity in your schedule. Be active for at least 2 ½ hours a week. Dancing, running, or playing sports are some examples of ways to stay active! Andrews Student Recreation Center offers many fun fitness classes that students can take part in which include: Spinning, Zumba, Butts N Guts, Cardio Mix Up and others. A full list and schedule of classes are available at the front desk of the Rec-

“Energy and persistence conquer all things.”

As we begin Fall semester, it is important to remember that although this time is full of exciting new things, it is necessary to stay healthy. Eating right and participating in physical activity are some of the ways to stay healthy this semester. Eating a balanced diet is important to maintain one’s energy level. Eating habits will change in college because of class schedules and easy access to cafeterias and fast food places. A quick tip for eating a balanced diet is talking with a nutritionist on campus about improving your diet. Chrystyna Zellers, RD., LD., is a board certified nutritionist/ 3

would be the most powerful medication on the planet. When you exercise, the brain starts releasing epinephrine and endorphins into the system, which lowers tension and helps with stress stabilization. Any type of physical activity has been proven to relieve stress related symptoms. Before you begin any type of exercise program such as yoga, aerobics, Zumba, Spinning, or other types of classes offered at a local gym, you should consult with a doctor. The safest way of relieving stress is through walking. More simple forms of exercising could be performed through stretching or strengthening. Both stretching and strengthening have been proven to stimulate receptors in the nervous system that decrease the production of stress hormones.

reational Center or online at http://www.ysu.edu/ reccenter/. Staying healthy should be a top priority along with classes and work. Andrews Student Recreation is the go to spot to get the necessary help. http://www.cdc.gov/family/ college/

-Benjamin Franklin

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Wellness Ways

“If we all did the things we are capable of, we would astound ourselves.” -Thomas Edison

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“Man cannot discover new oceans unless he has the courage to lose sight of the shore.” -Andre Gide

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Fast Food Salads: A Deceiving Choice As college students, we are always on the go and do not always have time in our schedules to make a healthy lunch or snack for the day. You may turn to something such as a salad from a fast food restaurant like the oh-so-convenient McDonald’s on campus. You may think that this is a wise, healthy choice. However, McDonald's Crispy Bacon Ranch Salad has more fat and calories and just as much cholesterol as a Big Mac. You are almost better off just getting the Big Mac! Some things that could ruin a perfectly healthy salad include fried meats, croutons, crispy noodles, bacon, and high-fat salad dressings. Some fast food salads even contain added sugar,

which makes things even worse. Instead, you should try to create your own fresh salad the night before so that it is ready to go to bring the next day. You should make sure that you use lots of veggies, eggs or chicken, nuts or sunflower seeds. You also should not use regular dressing (which is PACKED with calories!) or even fat-free dressing. Why not fat-free you might ask? Sure, less fat means less calories but when fat comes out, sugar goes in to make it taste better. So really, you are not doing yourself a favor by using fat-free dressing. Instead try some olive oil and balsamic vinegar dressing. These tips could make for a much healthier meal or snack during your busy day on campus!

Organic foods: Are they safer? More nutritious ? The debate about eating organic food as opposed to nonorganic has been going on for a while. Organic means that farmers grow their produce and care for their livestock naturally. They do not use any chemical or pesticides that might contaminate the product. To be considered an organic food, farmers must follow strict rules set by The U.S. Department of Agriculture (USDA). The standards that are set for organic foods determine how much food is handled, grown, and processed. If a product has a label that says, USDA Organic, this means that the product has met the USDA standards and about 95 percent of the food’s ingredients are organic. Other organic labels include, 100 percent organic, which means that all of the ingredients are organically grown or produced. Another label used is made with organic

ingredients, and this means that the 70 percent of the products ingredients are organic. Although there has been research done on organic and nonorganic, there is no evidence that shows that organic food is more nutritional than nonorganic foods. When it comes to being safe, pesticides are sprayed on produce to keep them from mold and insects. Although, some pesticide residue is left on the produce, this is not enough to create any health risks. Organic foods usually cost more because there is more labor involved. Conventional farmers use pesticides to kill weeds, but organic farmers physically pick the weeds themselves. This causes prices for organic foods to be higher. Overall, the main difference is the use of pesticides and prices. They both provide the same nutritional value and similar tastes, depending on the person. So it comes down to personal preference. If you

want to pay more for an apple that you know was grown with no pesticides, go right ahead, but if you want to pay less and just rinse your apple off before

you eat it that is your choice, too. Whatever you decide, you still are getting a healthy nutritious snack. http://www.mayoclinic.com

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Note from the Nutritionist Weight gain in college is a definite possibility and college freshman are highly susceptible, but actually it can happen to anyone whose normal routine gets disrupted. Changes in physical activity, lack of sleep, stress, and irregular eating patterns, as well as emotional eating, can all lead to weight gain. Our appetite for food does not always adjust to our changing needs. On the positive side, every semester can be like a new beginning. This may be a great time to try a healthier eating plan and fit an exercise routine into your schedule. These, as well as adequate sleep whenever possible, can start you on the healthier lifestyle that we all try to achieve. Here are some ways to maneuver through the three major college food challenges: the dorm, the dining hall, and your favorite fast food restaurant!

( ice cream, cookies, here. If you can make healthy brownies, cake, anything food choices 80% of the time, fried. the remaining 20% can be spent on your favorite food splurges without affecting In the Dorm: your health or body weight -Your Friend: Fresh fruit ,nuts and pea- too much. nut butter, veggies and a low-fat dip, fruit, popAdapted from The Dorm corn, low-sugar whole Room Diet, Daphne Oz, copygrain cereals and granola right 2006. bars. -Your Foe: Highly processed foods (chips, candy, most vending machine snacks), sugary foods and drinks, anything made primarily from white flour (cookies, pastries, muffins), anything deep fried.

In Fast Food Restaurants:

-Your Friend: Lean protein, not fried (chicken breast, hamburger), salads with lowfat or small amounts of dressing, sandwiches on whole grain bread with veggies and low-fat In the Dining Hall: mayo or mustard ,fruit -Your Friend: salads, water or unsweetFresh fruit, fresh veggies, ened tea, coffee instead whole grain cereals , lowof sugary drinks. fat cheeses and milk, low -fat yogurt, eggs (not -Your Foe: fried), grilled, baked or Anything fried, sugary broiled anything. drinks sodas and teas, high fat dressings, sauces, -Your Foe: or condiments in large Sugary cereals, high amounts, anything with sugar fruit and soda full-fat dairy (cheese fries, drinks, full fat milk or ice cream ) cheese, creamy sauces, Thankfully, the full-fat high sugar items 80/20% rule really does work

Chrystyna Zellers, Registered Dietitian, Nutritionist @ Andrews Recreation and Wellness Center To get help with your own personal eating plan this fall, you may schedule to see the nutritionist in the Wellness Resource Center or call us at 330-941-2241 5

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Campus Rec and Student Programming (330) 941-3488 Wellness Resource Center (330) 941-2241 Fall Hours Andrews Student Recreation and Wellness Center Monday—Thursday…………………………………...….…6:30 am-10:30 pm Friday…………………………………………………….……..…..6:30 am-9:00 pm Saturday & Sunday………………………………….….....10:00-6:00 pm

Administrative Office Monday—Friday………………………………………………8:00 am-8:00 pm

Wellness Resource Center Monday—Thursday………………………………………….10:00 am-5:00 pm Friday………………………………………………………………..10:00 am-2:00 pm

Participant must have a valid YSU ID card to use the facilities, equipment, services, and programs offered by the Department of Campus Recreation.

Saturday & Sunday………………………………………….CLOSED

Climbing Wall Monday—Friday……………………………………………….12 noon-8:00 pm Saturday & Sunday………………………………………….CLOSED

Beeghly Natatorium

Visit Our Website for More Information

Monday-Friday…………………………………………………11:00 am-8:00 pm Saturday…………………………………………………………...12:00 pm-3:45 pm Sunday……………………………………………………………...CLOSED

Student Programming Office Monday—Friday……………………………………………….8:00 am-5:00 pm Saturday & Sunday………………………………………….CLOSED 6

www.ysu.edu /reccenter/