Summer Workouts

#HealthyPSU, Fitness

A summer well spent

Keeping a consistent workout routine in the summer months isn’t always easy.  Between the vacations, BBQs and weekend get-a-ways, exercise can sometimes take a back seat. Don’t let your busy travel plans get in the way of your workouts.

Body weight exercises are one of the latest trends[i] and you only need yourself! No equipment and minimal time, means no excuses. No extra packing, other than your sneakers, allows for a worry free exercise routine. For examples of body weight exercises, visit the American Council on Exercise website.

[i] Thompson WR. Worldwide survey of fitness trends for 2016.  ACSM’s Health Fitness Journal. 19(6):9-18. November/December 2015

 

 

 

Positive Thoughts

#HealthyPSU, Stress Management

Positive thinking helps your stress level and can improve your health. People who engage in positive thinking tend to experience lower rates of depression and better psychological & physical well-being. Positive thinking may even increase your immune system’s ability to resist the common cold. Here are some strategies for thinking in a more positive way:

  • Check yourself. Take time throughout the day to evaluate what you’re thinking. If you notice that your thoughts are mainly negative, find a way to put a positive spin on them or think of something you are grateful for.
  • Be open to humor. Allow yourself to smile or laugh, especially during difficult times. Finding humor in tough situations can reduce stress.
  • Surround yourself with positive people. Choose to spend time with friends or family who are positive and supportive. Negative people may increase your stress level and lead to self-doubt.
  • Practice positive self-talk. Treat yourself as you would treat a friend or family member that you care about. Be gentle and encouraging with yourself. When you find yourself thinking negative thoughts about yourself, respond with positive and encouraging affirmations.

http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950?pg=2

Adventure Recreation

#HealthyPSU, Fitness, On Campus

Do you enjoy adventures in the great outdoors?  Maybe you’ve never been the outdoorsy type, but would like to give it a try.  Penn State’s Adventure Recreation makes outdoor adventure fun and convenient by including transportation, equipment, food, and lodging for their all-inclusive adventure trips.  Adventure Rec instructors provide guidance and teach participants how to use safety gear.   This summer, Adventure Recreation trips include climbing, kayaking, and whitewater rafting.  Visit the website for descriptions.  Check the HPS blog for updates about trips during the 2016-2017 academic year.

adventure rec

Tips to prevent dehydration.

#HealthyPSU, Healthy Eating

Water is one of the most critical components of the human body. Seventy-five percent of our muscle tissue is made up of water.  It regulates body temperature, protects vital organs, and aids the digestive system. Water also transports nutrients and helps remove waste from the body[1]. As you can imagine, being well hydrated is important and dehydration can lead to serious health problems.  The best way to approach dehydration is to prevent it.

Here are some tips to help you prevent dehydration.

  • Keep a refillable water bottle with you all the time. Fill it up before you leave home and familiarize yourself with the water refilling stations on campus.
  • Check the weather forecasts for high heat index days and schedule your outdoor activities in the cooler hours of the day.
  • Limit alcohol consumption. Alcohol increases water loss and impairs the ability to recognize early signs of dehydration.[2]
  • Thirst is the first sign of dehydration. If you are thirsty, take the time to drink water without delay.

 

[1] http://www.acefitness.org/acefit/fitness-fact-article/173/healthy-hydration/

[2] Source:  http://www.webmd.com/a-to-z-guides/dehydration-adults#0

 

Does ‘dieting’ make you fat?

#HealthyPSU

We all know someone who is trying to figure out the best approach to lose weight or stay trim.  Is there really a best way or an ideal diet? We have all heard friends say that after years of trying diet after diet they actually gained weight. So what’s the deal? Do diets actually make us gain weight?

A neuroscientist, Sandra Aamodt, tackles the question Why Diets Make Us Fat in her new book (with the same title).  Aamodt discusses how the brain influences body weight.  She also writes about how the stress of dieting can contribute to weight gain.  In her analysis, Aamodt shifts the focus from dieting and weight loss to self-care. Like many individuals, she has first-hand experience with dieting. However, nowadays, you won’t find her dieting. Her focus is on mindful eating, creating a positive relationship with food, and nourishing her body.

Lyme Disease Prevention

#HealthyPSU

Hiking is a great outdoor activity; however, it is important, especially during the warmer months, to protect yourself from tick bites.

Lyme disease is caused by bacteria that is spread to humans through tick bites.  If left untreated, the infection can spread to joints, the heart, and nervous system.  Lyme disease is most common in the Northeast and North-central states.  In 2014, 96% of Lyme disease cases occurred in only 14 states, Pennsylvania being one of them.

Here’s what you can do to reduce the chances of getting a tick bite.

  • When possible, where a hat, long sleeves, long pants, and tuck your pants into your socks.
  • Walk in the center of trails and avoid areas with high grass and leaf litter.
  • Use DEET repellent or another repellent recommended by the Environmental Protection Agency
  • Bathe or shower as soon as possible after coming indoors.
  • Use a mirror to conduct a full-body tick check.
  • Tumble clothes in a dryer on high heat to kill off any remaining ticks.

When caught early, Lyme disease can be cured completely with antibiotics.  Schedule an appointment with your doctor if you notice any signs or symptoms of Lyme disease.  Symptoms often include fever, chills, headache, fatigue, muscle and joint aches, and swollen lymph nodes.  Learn more about how to remove a tick as well as other essential information about Lyme disease at www.cdc.gov/lyme/index.html .

Enjoy your time in nature and stay safe!

 

Source: http://www.cdc.gov/lyme/index.html

Healthy Eating Banana French Toast

#HealthyPSU, Cooking Videos, Healthy Eating, Recipes

Have overripe bananas? Make french toast! Quick and easy french toast recipe using bananas in place of eggs. Milk alternatives can be used to make this recipe dairy free and vegan friendly as well!

Recipe By: Plentousveg.com

Ingredients:​

  • 1 banana​
  • 1 c of milk (try almond or soy for a lactose-free option)​
  • 2 slices of whole wheat bread​
  • ½ Tbsp cinnamon ​
  • ½ tsp vanilla (optional)​
  • honey or maple syrup (try these natural sweeteners instead of corn syrup based syrups)

Directions:​

  1. With a fork, mash the banana in a bowl. Add in the milk and continue to blend with a fork. ​
  2. Heat a skillet on the stovetop to medium heat. Add a bit of butter or cooking spray to coat the skillet.​
  3. Meanwhile, dip the slices of bread into the banana, milk and cinnamon mixture. Cover completely on both sides. ​
  4. Gently set coated bread into the skillet and cook on both sides until banana mixture is slightly caramelized.​
  5. Serve with toppings of choice! (e.g. peanut butter, fruit, syrup, etc.)

 

 

 

Healthy Eating Pita Pizza

#HealthyPSU, Cooking Videos, Healthy Eating, Recipes

A fun, easy, and healthy take on an American favorite! Try this quick and simple pizza recipe using pita bread for the crust! Top it with sauce, veggies, cheese and a little Italian seasoning to have a healthy and delicious meal!

Recipe By: Kendra Paro, HealthWorks Peer Educator

Ingredients:​

  • 1 whole wheat pita*​
  • Pizza sauce or thick tomato sauce​
  • Low fat mozzarella cheese​
  • Sliced peppers, mushrooms and onions​
  • Parmesan cheese​

*English muffins work, too!

Directions:​

  1. Turn on broiler in oven (keep oven door cracked).​
  2. Add sauce, cheese, and vegetables to the pita as desired.​
  3. Optional: If you want softer vegetables, sautee them in a pan before topping pizza.​
  4. Broil until cheese melts.​

 

 

 

 

Caring Canines at CAPS

#HealthyPSU

Feeling anxious about finals week?  Research shows that spending time with a dog can decrease your anxiety.  A study at UCLA found that anxiety scores dropped by 24% in heart failure patients who were visited weekly by a human volunteer and dog team versus a 10% drop in those who were visited by only a human volunteer. More specifically, the level of epinephrine, a stress hormone, dropped by 17% in patients who were visited by the volunteer & canine team compared with a 2% drop for patients who were visited by only a volunteer.

This Tuesday you can destress with Caring Canines on Tuesday, May 3, 2016 from 11am to 2pm at the Student Health Center lawn (Bigler Road).  The event is sponsored by Counseling and Psychological Services (CAPS).

Smith, M. A. (2016). Calm; Calm the mind, change the world. New York: Harper Design.

caring canines