Food, Energy, and Nutrition

St. Mike's likes to host a number of speakers every week concerning a variety of academic areas. There are a number of health speakers that come on campus and either do demonstrations, big lectures (Paul Farmer came last year!) or small lectures (various speakers from universities around the country, a number of health care professionals, etc). I went to a more recent discussion on Food, Energy, and Nutrition-How to Eat Healthy on a College Diet-this lecture was given by Sumra S. Harper-Deas, who is a registered dietician, UVM graduate. I will try to sum up her presentation for everyone because I found it to be very useful, especially when she talked about http://www.mypyramid.gov/ which I will talk about towards the end.

Nutrients include:

1. Proteins

2. Fats

3. Carbohydrates

4. Vitamins

5. Minerals

6. Water

Proteins

• Critical component of all tissues in the human body (bones, blood, hormones, connective tissues, etc.)
• Enables growth, repair, and maintenance of body tissues
• Energy source, when there is inadequate energy being provided by carbs and fat

How much Protein is enough Protein?

Most Americans actually eat much more protein than they need.
Recommended Dietary Allowance (RDA)- 0.8g protein/kg body weight/day
(160 lb person needs 58g protein/day)
Total Daily Energy Intake (TDEI)- 12-20%
Keep in mind that athletes, children, teenagers, and pregnant women need more

Foods with Proteins

Meats (high quality source), poultry, seafood, dairy products, eggs (big one), legumes and beans (high quality sources), whole grains, nuts

In college, you can easily make rice and beans, pea soup and toast, whole wheat pasta and cheese, cheese sandwich, hummus wraps, etc.

Lipids (fats)

• Major, major source of energy and it is stored in our bodies for later use since it is so essential
• Great for the brain's communication network
• Helps to transport vitamins throughout the body
• Not all fat is good fat! A Big Mac=BAD FAT, Olive Oil=GOOD FAT
• Consuming fat makes you feel full, which is a good thing.
• You get twice as much energy from fats than you do from proteins or carbs
• Takes longer to digest, so we feel fuller longer
• Helps suppress your appetite
• Eating a low fat diet usually results in eating MORE calories

Types of Lipids:

Saturated fats-okay, but consume in moderation, may contribute to heart disease

butter, whole milk, beef, coconut oil, cheese

Unsaturated fats-good, may protective against heart disease

olive oil, nuts, canola oil, seafood

Essential Fatty Acids-unsaturated fats that should are "essential" for a healthy diet

Hydrogenated Fats-bad, bad, bad.

How much Fat?

Total Daily Energy Intake- 20-35%

Carbohydrates

• Provide the body fuel necessary to physical activity
• Helps with normal organ function
• Help protect against chronic disease
• Good for your eyes!
• Fuel for the brain
• Helps control weight gain
• Helps decrease cancer risk and heart disease risk
• Provides quick energy!

Foods with Good Carbs:

Whole grains, vegetables, fruits, beans

Try to avoid "Bad" Carbs-such as white bread, white rice, sugary soda, pastries, etc. and instead choose whole wheat bread, brown rice, whole grain pasta, oats, and quinoa.

How many Carbs?

Total Daily Energy Intake-60%

This is a lot of information! But very useful in planning out your daily meals and snacks. Some preparation and thought is necessary in order to eat well balanced meals with all of the necessary and suggested nutrients.

Check out mypyramid.gov for a lot more information-this website is completely customizable to you and will give you personal suggestions based on information you provide. It is actually pretty cool.

April is Sexual Violence Awareness Month

About 1.3 million women survive violence every year, but only 25% report it.

Events on Campus:

Wednesday, April 6th: The Clothesline Project

Where: On Campus, courtyard between JEM and St. Ed's

8:00am-7:00pm (weather permitting)

The Clothesline Project was started in 1990 by the Cape Cod's Women's Agenda. Their intention was to create awareness, pay respect to those who have survived sexual assault and sexual violence, and offer an outlet for the survivors.

They invite anyone who has been affected by sexual violence to come together and create a memorial through designing their own t-shirt, to express what they are feeling inside and then put them on public display for all the outside to see-"airing of society's dirty laundry."

I have been a part of The Clothesline Project in the past here in Vermont and it is a very powerful movement-if you can take even a few minutes out of your day to stop by the display, you'll find it very moving...feel free to ask questions or even make a t-shirt of your own.

Sunday, April 10th: Run for the Congo Women

Run, Walk, or Volunteer

The situation in the Congo is a very devastating one-an absolute human rights violation. Rape and torture is used daily as a weapon of war and the purpose of events such as the Run for the Congo is to draw even more attention to the situation in the Congo and to raise money for an organization that directly serves the needs of the women of this war torn country.

This event is this Sunday

Registration fee is $15 adults/$12 for students and kids

Where: On Campus

Proceeds will go to Women for Women International

Time: Starts at 10:00, Register before on website or the day of at 9:00

For further details on the event, check out their website:

http://www.runforcongowomen.org/

http://www.womenforwomen.org/

Sea Lice-stay protected at the beach!

Itchy Scratchy

Have you ever broke out in hives after returning from a day at the beach? Have you ever felt an itching, burning, and stinging sensation that just will not go away after you have been in the ocean?

It could possibly be...Sea Lice!

What is sea lice?

-Well, sea lice is actually a marine parasite that affects fish and has nothing to do with producing a rash on humans.

-The "sea lice" that is harmful to humans is actually the larvae of jellyfish.

-Larvae is visible to the naked eye, but nearly invisible

in saltwater.

-Higher concentrations occur in the summer months.

Symptoms:

-usually does not arise until 6 hours-2 days after exposure

-Very itchy, stinging feeling

-Rashes and blisters

-Can be uncomfortable and painful

-Mostly occur in regions where a bathing suit or other clothing was worn in the water, because the larvae gets trapped in those areas

-A severe reaction may include fever, chills, headaches, nausea, or vomiting

Where?

-Occurs in saltwater of coastal regions

-Prevalent in the warm waters of the Gulf of Mexico, Caribbean, South America, eastern and western coasts of the United States

When?

-Usually in the summer months, between April and August (however, may occur anytime throughout the year)

What to do!

-First, immediately exit the water if you feel an immediate response

-Remove the bathing suit, then rinse off thoroughly (do not shower with the bathing suit on, this will only cause the remaining larvae to sting even more)

(Do not wear the same swim suit until it has been machine washed at least once)

Treatment:

-If you suspect sea lice, hydrogen peroxide, soap, and water scrub on the infected area will cause some relief. You must carefully watch the area for further secondary skin infections.

-Without treatment, the rash will usually disappear in 1-2 weeks. However, many people find this very uncomfortable.

-Topical corticosteroid ointment can provide relief and topical antibiotic ointment may help to prevent a secondary infection.

-Try taking oral Benadryl to help with the itching.

Home Remedy:

-To relieve itching and burning, try vinegar and meat tenderizer

Prevention:

-If you are on vacation, some beaches will have sea lice warnings posted somewhere, whether on the beach or the in the paper, if there has been excessive exposure

-Be mindful of the time of the year

-Try wearing Sea Safe lotion. This lotion will help prevent unwanted exposure from jellyfish, sea lice, and other creatures-even has sunscreen.

Remember! If any other critters or bugs traveled back with you after Spring Break, Student Health Services does offer free and confidential STI testing and treatment.

Red, White & You

Donate Blood.

Tuesday, March 29th

• 1 pint of blood can save up to 3 lives
• Every 2 seconds, someone needs a blood transfusion
• 5 million people in the U.S. alone need blood every year
• Less than 38% of the population is eligible to donate
• Only 7% of people in the U.S. have the universal donor type O-

M.O.V.E. is making it easy for you! There will be a blood drive held on campus.

When?

Tuesday, March 29th

12-5:30

Where?

Ross Sports Center

How?

Make an appointment by signing up on the MOVE Board or Table in Alliot

OR by calling MOVE at 802-654-2674

In Honor of the Devlin Family

How to Prepare:

-Drink plenty of fluids! Hydrate.

-Wear a shirt that can easily be rolled up above the elbow

-Eat foods rich in iron such as red meat, egg yolks, dark leafy greens, cereals, chick peas

-Bring a list of medications you are taking, both prescription and over the counter

-Don't forget your I.D. (this is the step I ALWAYS forget) Bring 2 forms of identification

Blood Donors Requirements:

-Must be at least 17 years old or 16 years old with parental consent

-Be healthy: must feel well before and at the time of donation (also, if you have a chronic condition it must be treated and under control, i.e. Diabetes)

-Must be at least 110 pounds

Double Red Cell Donors Requirements:

Females:

-Be Healthy

-Must be at least 17 years old

-Must be at least 5'5''

-Must weigh at least 150 pounds

Males:

-Be Healthy

-Must be at least 17 years old

-Must be at least 5'1''

-Must weigh at least 130 pounds

Blood donations are in really high demand right now, and the supply is really low!

Stop by the Ross Sports Center on March 29th.

It'll be your good deed for the week! :)

(After you donate, continue to drink plenty of fluids and avoid any heavy lifting and exercise for the rest of the day)

Everybody's Free (to Wear Sunscreen)

Sunscreen, Spring Break, Sunscreen, Sunscreen

Not sure if you saw the Health Services table in Alliot on Tuesday during lunch, but I was handing out FREE SUNSCREEN! Why? Well, who doesn't love something free! Especially something free that could potentially save your life, or at least help you prevent major wrinkles when we get older.

Important to Note: you DO NOT need to be in Florida to protect your skin. Skiers? Just think of how much closer you are to the sun as you reach the summit. It is the same sun, all four seasons.
So for those of you who are not going somewhere warm, or skiing, or never plan on leaving the indoors-keep this in mind for summer! If it ever comes :(

• -Use sunscreen with at least a SPF of 15, UVA and UVB protection too is idea
• -Apply sunscreen 30 minutes prior to sun exposure
• -Wear a hat and when possible a long sleeve shirt and pants to protect your skin
• -Reapply sunscreen every 2 hours, especially after swimming and sweating
• -Don't forget about your ears, nose, throat, lips, back of hands, and top of feet! ouch
• -Be careful between 10am-4pm, sun is by far the strongest between those hours
• -Don't tan, Just don't...
• -Choose sunglasses with 100% UV protection

Looking for something easy?

Buy a daily moisturizer that already has SPF in it.. that way you don't even realize you are putting it on and that tends to be a lot lighter than many sunblocks.

So basically... wear your sunscreen.

Check out this old school song if you want-very relaxing, chill form of meditation.


http://www.youtube.com/watch?v=MQlJ3vOp6nI&feature=related


Check back soon for more skin protection/skin cancer info!

National Eating Disorders Week

Did everyone get a chance to check out the Health Services table in Alliot this afternoon?

If not, I will recap a bit on the awareness we are trying to create on the St. Mike's campus about eating disorders because this is National Eating Disorder Week.

I was watching the Today Show the other morning and they had a great panel discussion on the growing concern of eating disorders, some of the driving forces, and how it is very much related to self-esteem. They were saying that 90% of women say at least one negative comment about their physical appearance every single day and the average American women actually puts themselves down 13 times a day.

13 times!!

A poor self body image and low self-esteem is many times a precursor for the deadliest mental illness..an eating disorder.

What is an Eating Disorder?

-An eating disorder is when a person obsesses over their weight and food, whether it be an insufficent or excessive intake of food--any abnormal eating habits.

This is a serious issue among college-aged students.

Did you know? 1 out of 4 college-aged women has an eating disorder?

I will highlight 3 here.

Anorexia-not eating enough to keep a healthy weight body weight

Physical Warning Signs:

• weight loss


• loss of menstrual cycle


• extreme fear of gaining weight


• tired and weak


• depress, low self-esteem

Eventually...anorexia can lead to:

• damage to heart, brain, and kidneys


• not able to have children


• brittle, weak bones


• problems with hair, nails, and skin


• death from cardiac arrest, starvation

Bulimia-eating too much in one sitting then vomiting, taking laxatives or exercising a lot to get rid of the food

Physical Warning Signs:

• usually at or near normal weight


• teeth lose enamel, cheeks swell, hands and fingers start to calluse


• loss of menstrual cycle


• tired and weak, fainting


• depressed, low self-esteem

Eventually...bulimia can lead to:

• erratic heartbeat and heart damage


• cramping, constipation, or nausea


• irritation or bleeding of the throat from vomiting


• problems with hair, nails, skin


• brittle, weak bones


• death from cardiac arrest or ruptured stomach

Binge Eating-eating too much at one time on a regular basis

Physical Warning Signs:

• usually overweight, obese


• feels out of control


• frequent weight changes


• depressed, low self-esteem

Eventually...binge eating can lead to:

• damaged overall health


• increase risk for type 2 diabetes


• increased risk for heart disease

Did you know: if BARBIE were to be proportionately turned into an actual size person, she would be 6 feet tall, 100 lbs, and wear a size 4. She would have a 21' waist.

That is NOT normal. According to her measurements, she would not even be able to hold her head, neck, or back up. She would literally have to crawl. She would not have her monthly period either.

Why are we idolizing Barbie? She can, in no way, be real. She's a piece of plastic.

Love Your Body, Love Your Life*

Health Talk w/ Louise!

Name: Louise Rosales

Title: Psychiatric Nurse Practitioner/Family Nurse Practitioner

Louise serves the St. Mike's campus by diagnosing, conducting therapy, and/or prescribing medication to students who have psychiatric disorders, mental health conditions, or substance abuse problems. She provides a student with a psychologic evaluation with the support of psychotherapy.

Education:
She received her undergraduate and masters degrees at Fairfield University. She completed her post-masters work at UVM in Psychiatric Nursing.
She has worked at St. Mike's for 13 years as a Family Nurse Practitioner, which she still continues to do. She started working as the Psychiatric Nurse Practitioner in 2007.

Most commonly seen on campus?

-The majority of students who see Louise are seeking therapy for anxiety, depression, bipolar disorder, or substance use and abuse.

Free?

-Yes, it is FREE at Health Services.

Accessibility?

-Very.
Louise is available in Health Services on Thursdays from 9:30-3:30. If a student were to seek help outside the campus community, it could take anywhere from 8-10 weeks to setup an appt elsewhere--you will usually be in that week.
Appointments for Louise are through referalls by the Nurse Practitioners at Health Services or the Personal Counseling Center. Call Health Services to make an appointment at 802-654-2234.

What to expect.

-The first initial appointment is around 1 hour--the person will be asked a number of questions concerning their history, health, current situation, reason seeking help, etc.
-Each follow-up appointment is 20-30 minutes.

St. Michael's has an excellent support system not only at Health Services but also with the Personal Counseling Office. Click here to access their homepage! Both of these offices are happy to open their doors to any member of the St. Mike's campus community.

Be Well!