Category Archives: Healthy Eating

Healthy eating in college is an important part of maintaining a healthy lifestyle.

Welcome to the Wellness Suite

What is the Wellness Suite?
The Wellness Suite is located in 020 IM and offers a variety of services and houses both the Center for Fitness and Wellness (CFW) and Health Promotion and Wellness (HPW).

What services are offered at the Wellness Suite?
The suite is divided into two areas. HPW (part of Student Affairs) offers wellness services and the nutrition clinic in this section of its space. Students from the peer education program, HealthWorks, conduct the free wellness services. As a student you can sign up for services on these topics: Healthy Eating, Physical Activity, Sleep, Stress, Healthy Relationships/Sexual Health, and Financial Wellness. Each service consists of three, one-hour session over a three week period. These services are open to all Penn State students and are a great opportunity to take a step towards making healthy lifestyle changes! You can also schedule a nutrition clinic appointment with a registered dietitian. The suite includes a relaxation room with adult coloring books, biofeedback software, and other calming features such as zen gardens and relaxation soundtracks. During the gray winter months, you can use a light therapy box in the relaxation room. All are welcome to come unwind! Wellness services and nutrition clinic appointments are free.

The CFW is part of Kinesiology and offers fitness testing. The CFW peer interns conduct fitness assessments and blood lipid/glucose testing. The fitness assessment consists of body composition, VO2 max bike test, push-up, curl-up, and flexibility tests. Several of the Kinesiology fitness classes (e.g. 061, 093, 201) require students to complete fitness and blood testing, but any student is welcome to make an appointment! The fitness assessment takes ~45 minutes and costs $13.27 and the blood testing is $29.76.

How do I sign up for HPW Wellness Services?
Phone: 814-863-0461
Web: Schedule using https://studentaffairs.psu.edu/free-wellness-services 
Click “schedule online”
Choose a service that interests you!
Hours: 8:00 am – 5:00 pm

How do I sign up for fitness testing with the CFW?
Phone: 814-865-4488
Web: https://sites.psu.edu/kinescfw/schedule-your-assessment/ 
Hours: 7:30 am – 5:30 pm

Physical Wellness: What It Is, Why It’s Important, and How to Cultivate It

What does it mean to have Physical Wellness? Physical wellness means getting adequate sleep, eating a healthy and balanced diet, being physically active every day, and getting an annual medical check-up (1).

Why is Physical Wellness Important? Physical wellness is important because your body needs to be healthy so you can perform to the best of your ability in all areas of your life, including academically.  Physical activity is just one aspect of physical wellness.  It also includes managing your stress, getting enough sleep, and eating a healthy diet.  Many college students struggle with getting enough sleep.  Staying up late to cram for an exam or write a paper can be counterproductive because you will accrue sleep debt.  If you are sleep-deprived, your memory will not be as good and you will not be able to learn efficiently or focus your attention.  Also, sleep, stress and physical activity are all connected.  If you are physically active, you will reduce your stress level and will probably sleep better as well.

How do you cultivate Physical Wellness?  To cultivate physical wellness you must get adequate sleep (7-9 hours) every night (1). Aim for 30 minutes of moderate intensity exercise per day. Incorporate strength training and stretching into your exercise routine (5). You can achieve a balanced diet by eating at least 5 servings of fruits and vegetables per day (1 serving = about 1 cup), eating whole grains and, if you eat meat, make sure the protein is lean (e. g., fish, chicken). Limit saturated fats, but consider including more unsaturated fatty acids found in foods such as chia seeds, avocados, and salmon (6). Avoid consuming trans fats (6). In general, make sure to eat a variety of whole foods to get the most out of every meal (7).

Sources

  1. Ohio State University Student Wellness Center: 9 Dimensions of Wellness https://swc.osu.edu/about-us/9-dimensions-of-wellness/
  2. Harvard Health Publishing; Harvard Medical School: Importance of Sleep: 6 reasons not to scrimp on sleep https://www.health.harvard.edu/press_releases/importance_of_sleep_and_health
  3. UC Davis Student Health and Counseling Services: https://shcs.ucdavis.edu/wellness/physical
  4. U.S. Department of Health and Human Services: Why is Sleep Important? https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
  5. U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html
  6. Choose My Plate: Saturated, Unsaturated, and Trans Fats https://www.choosemyplate.gov/saturated-unsaturated-and-trans-fats
  7. Choose My Plate: USDA Food Pyramid http://www.foodpyramid.com/myplate/

Healthy Eating with HealthWorks Cooking Demonstration

HealthWorks utilized the kitchen in Beaver Hall to prepare a full, healthy meal for students. The purpose of the demonstration was to help students see how easy it is to make a nutritious meal with fresh ingredients.

In just thirty minutes we were able to prepare guacamole, black bean salad and vegetarian stuffed peppers. All three of these dishes are simple, healthy alternatives that can be prepared quickly for dinner or prepared at the beginning of the week to be eaten at a later time.

One of HealthWorks goals is to help students develop cooking skills that they’ll need when they move off campus.  The kitchens in the residence halls are a great resource to help you start learning skills that you’ll need when you move into an apartment. By setting aside time in the day to prepare meals, or even once a week to meal-prep, you can create a healthy, nutritious meal with your friends. The recipes used in our demonstration, along with many other easy and delicious recipes and video tutorials, can be found here on the Healthy Penn State website in the Health Eating section.

Importance of Breakfast

You have heard the adage before, “Breakfast is the most important meal of the day”.  Is it though?  Let’s look at some data:

  • Individuals who eat breakfast have higher intakes of vitamins and minerals like fiber, calcium, iron and other essential nutrients (Nicklas, Bao, Webber & Berrenson, 1993).
  • Eating a healthy breakfast is associated with improved cognitive function and academic performance, and reduced absenteeism (Taras, 2005).

Taking a little time for breakfast can make a big difference even if you are in a hurry.  Here are some quick grab and go breakfast ideas: a nutrition and a piece of fruit, yogurt with nuts or overnight oats packed in a to-go container.  If you have more time, try making scrambled or hard boiled eggs with a piece of whole grain toast.

For more great breakfast ideas, download the Time for Breakfast brochure. The brochure was created by Alexandra Kummerer, an undergraduate nutrition major at Penn State.

Health Promotion and Wellness now accepting applications for peer educators

Health Promotion and Wellness is currently accepting applications for HealthWorks, a peer outreach and education program at University Park. The deadline to apply is March 2.

HealthWorks offers two unique opportunities for students who are interested in health and wellness. These opportunities include facilitating one-on-one wellness services and conducting outreach events and educational workshops. During the application process students prioritize which opportunity they are most interested in.

Participation in the program is a three semester commitment, which includes one semester of training (during fall 2018)  and two semesters of service. For this reason, students who wish to apply must plan to graduate in fall 2019 or later.

Training for the program requires the completion of a three-credit course offered through Biobehavioral Health in the fall semester.  Students learn about the following topics in the course: alcohol and other drugs, financial literacy, sexual health, nutrition, physical activity, sleep, and stress. There are no prerequisites required to register for the course.

After completing the 3-credit course, participants are required to complete 45 hours of service each semester. Members participate in one of two opportunities:  1) deliver free wellness services about stress and time management, physical activity, nutrition, sleep, sexual health and healthy relationships, and financial literacy;  or 2)  conduct educational workshops, hold outreach events, plan and implement health promotion initiatives.  A few examples of the health promotion initiatives include conducting healthy cooking demonstrations, writing blog and social media posts for Healthy Penn State and appearing in The Body Monologues.   A small group of students are trained to provide HIV test counseling.

If you’re passionate about health and promoting the well-being of all Penn State students, then HealthWorks is a great fit for you,” said Christina Volpicelli, a senior majoring in biobehavioral health.  “HealthWorks also offers many leadership and learning opportunities for its members such as video editing, leading health campaigns, public speaking and teaching skills to educate the Penn State community.  Everything you will learn and the people you will meet through this organization will benefit you throughout any career you wish to pursue.”

For more information about HealthWorks, including an application, please visit  http://studentaffairs.psu.edu/health/wellness/healthWorks.shtml.

 

Meal Planning, Grocery Shopping and Cooking…Oh My!

Meal planning, grocery shopping and cooking for yourself can be exciting but it can be overwhelming.  Healthy eating, when cooking for yourself, is possible when you are on a college student budget.

Let’s explore ways you can plan out meals for the week:

  1. Map out meals for the week.
  2. Know what foods you have on hand already.
  3. Think about your schedule.  Choose meals that are easy to prepare on busy days and save longer recipes for weekends or days when you have more time.
    • Cook several meals at once when you have free time.  In other words, make lasagna or a casserole that can be used for several meals. The extra food can be reheated or finished after a busy day.
    • Use a crockpot to create meals that are ready when you get home.
    • Check out nutritious and delicious recipes and view cooking videos on www.healthypennstate.psu.edu for ideas.
  4. Make a grocery list
    • Can use scratch paper, templates or mobile apps.
    • Keep an ongoing list in your kitchen or on your phone.

Discover Intuitive Eating

Do you find yourself dieting frequently, feeling guilt after eating certain foods, or setting up rules for yourself surrounding eating patterns?  Do you often feel like you’ve failed when it comes to eating and weight?  If you identify with any of these concerns, you may want to consider intuitive eating.  It’s not a diet, rather it’s a way of eating that encourages you to make peace with food.  Intuitive eating can help you achieve the natural weight that is the best fit for you. There are 10 “rules” that will help you to ditch diets and start enjoying your food, your body and your life.

  1. Reject the Diet Mentality: Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. They don’t work.
  2. Honor Your Hunger: Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat.
  3. Make Peace with Food: Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing.
  4. Challenge the Food Police: Scream a loud “NO” to thoughts in your head that declare you’re ‘good’ for eating under 1000 calories or ‘bad’ because you ate a piece of chocolate cake.
  5. Respect Your Fullness: Listen to the signals from your body that tell you that you are no longer hungry. Observe the signs that you’re comfortably full.
  6. Discover the Satisfaction Factor: When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content, likely with less food.
  7. Honor Your Feelings without Using Food: Find ways to comfort, nurture, distract, and resolve your issues and emotions without using food.
  8. Respect Your Body: Accept your genetic blueprint. A person with a shoe size of eight would not expect to realistically squeeze into a size six. The same is true for body size. Learn to feel better about the body that you have.
  9. Exercise and Feel the Difference: Forget militant exercise. Just get active and feel the difference. Focus on how it feels to move your body, instead of how it “feels” to burn calories.
  10. Honor Your Health With Gentle Nutrition: Make food choices that honor your health and taste buds while making you feel well. Remember that you don’t have to eat a perfect diet to be healthy. It’s what you eat consistently over time that matters; progress not perfection is what counts.

If you’d like more help with planning a healthy well-balanced diet, make an appointment with a dietitian at by calling 814-863-0461 or by visiting our website.  Nutrition visits are free for all Penn State students.

Source: Resch, E, Tribole, E. Retrieved from Intuitive Eating.

The Wellness Suite

Health Promotion and Wellness (HPW) has new space. The Wellness Suite is in 20 IM building, downstairs and next to Adventure Recreation.  The Wellness Suite offers many great resources for students including walking maps, Manage Stress workbooks, Smart & Safe at State guides, and free wellness services.
The wellness services are designed to help you set goals, develop skills and enhance your health behaviors.  The topics include: nutrition, physical activity, sleep, stress (with an emphasis on time management or relaxation strategies), healthy relationships and financial wellness. HealthWorks peer educators facilitate the sessions.  The services were developed using research-based models.  Each service is designed to help students increase knowledge and learn new skills that contribute to healthy behaviors and academic success.   Schedule an appointment by calling 814-863-0461.
In the suite, you will find an area with tables, comfy chairs, and a relaxation room.  It’s the prefect place to study or chill out in the middle of a busy day.  The relaxation room features coloring pages and colored pencils, meditation information, a zen garden, and biofeedback software. Visit the Wellness Suite this semester, open MondayFriday 8am-5pm.

Snacks

Looking for new healthy snack ideas? You’ve come to the right place! These snacks are convenient, delicious and will keep your energy up between classes.   Below is a list of healthy snacks that contain both carbohydrates and protein to fuel your body and help fill you up between meals, classes and meetings.

  • Trail mix (nuts, dried fruit & whole grain cereal)
  • Yogurt and berries
  • Pita chips with carrots and hummus
  • Cheese cubes and whole grain crackers
  • Pretzels or an apple and nut butter
  • Nut butter and crackers
  • Nutrition Bar

De-Stress at the Wellness Suite

Enjoy end-of-semester activities at the new Wellness Suite! Visit 20 Intramural Building for stress relieving activities this week. Bring your friends and enjoy an hour of fun.

Monday, November 27th from 6-7pm, enjoy putting together puzzles and prepare your breakfast for the next morning. Learn and make your very own Overnight Oats! If you can’t make tonight’s activity, how about Thursday?  On Thursday, November 30th from 6-7pm make your very own stress ball. Something we could all use as finals approach. Check back in for more updates about activities happening in the wellness suite!