Author Archives: argerlac

QUICK TIPS FOR EATING MORE FRUITS AND VEGGIES OVER THE HOLIDAYS!

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Everyone is in a rush over the holiday season, but it’s easy to keep things light when you fill half your plate with fruits and veggies at every meal and snack. You still get to indulge on holiday treats, but offsetting it with veggies will fill you up faster and ensure you’re getting all the nutrients you need. Here are some tips to get lots of veggies and fruits in during the last minute holiday rush!

1. Bring some snacks with you while you shop! Tangerines are in season.  Most fruits are perfect snacks and come pre-wrapped! Bananas, baby carrots, snap peas and cherry tomatoes are also great to toss into a resealable bag and bring along.

2. Drink lots of water. Keeping yourself hydrated will minimize your cravings and keep you energized. Add some lemon or lime to your water bottle for an extra kick of antioxidant power! Read more about the power of lemon water here.

3. Afraid you may overeat at that work engagement? Eat before you leave! Chow down on some veggies and hummus before leaving. You’ll be less hungry when you arrive and less likely to give into those cravings!

4. Toss pre-portioned fruits into freezer bags so that you can make a quick smoothie when you’re ready to head out for some shopping.

5. Cooking for a crowd? Add some extra veggies to your favorite dishes for a nutritional punch. You can also try substituting rice or mashed potatoes for cauliflower “rice” or mashed sweet potatoes.

The holidays can be hectic so don’t worry about trying to count portions or servings. If you fill half your plate with fruits and veggies at every meal, you’ll be one step closer to healthier eating!

http://www.halfyourplate.ca/quick-tips-eating-fruits-veggies-holidays/

Help Line for Diabetes Information

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Center for Information

Representatives at the Center for Information (1-800-DIABETES) are your personal guides to information on diabetes, as well as American Diabetes Association programs and events. Over the last year, more than 150,000 people contacted us with questions and concerns, or to seek support or direction regarding diabetes and its management.

In addition to offering brochures/pamphlets on a variety of diabetes topics, your representative can also:

  • refer you to an Association-recognized provider/education seminar in your area;
  • assist in connecting you with the appropriate local resources in your area;
  • assist people who face discrimination based on diabetes;
  • inform you of local Association events and programs, and volunteer opportunities;
  • process your personal donation or contribution.

At the core of providing this excellent service are highly-trained, dedicated personnel, who answer your non-medical questions in English or Spanish. In addition, a language interpreter service is available for any language.

Hours of Operation

Our hours of operation are Monday through Friday, 9:00 a.m. to 7:00 p.m. ET.  For more information link below:

Find out more about the American Diabetes Association.

Personal Fitness Training (HRC) Q & A

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Who Qualifies for Personal Fitness Training:

Personal training at Butler University is a service offered to all faculty and staff, whether they have an HRC membership or not.  Rates will differ depending on membership status (see our rates here).

Who trains?

  • Our personal training team is comprised of student personal trainers and a few non-students as well.  The majority of our trainers have received their nationally recognized Certified Personal Trainer certificate.  Some of our student staff have gone through our own in-house certification process.  This includes completion of a 9-week course on becoming a personal trainer.  We utilize the ACE Fitness curriculum.  These student trainers may only train at Butler University until they receive their nationally recognized certification.

What’s done at the first session?

  • The first session purchased with a personal trainer, will serve as a physical fitness assessment.  At this assessment, the trainer will take the client through a series of tests including body composition, cardiovascular fitness, muscular strength, postural alignment, flexibility, and more.
  • If, as an employee, you have already had your incentivized Fitness Assessment completed recently, you may substitute this for the first meeting with the trainer.
  • You may access information on scheduling this Fitness Assessment at:  https://www.butler.edu/hrc/fitness-assessment

How do you register?

  • To register, each individual is required to fill out a registration packet and medical release form located here.

Is there a wait for an appointment?

  • At the moment, we have short wait-list for personal training due to high interest and a limited number of trainers matching the requested availability.  Time spent on the wait-list will vary – sometimes a day, a week, or even months. Your time on the wait-list may also be affected by your personal availability – if you have minimal time, it may be hard for us to find a trainer for you.

Why register now?

  • Our undergraduate assistant for personal training checks up on our wait-list continuously and works towards pairing our incoming clients.  We anticipate that at the start of the new year we will have new trainers on staff and will be able to eliminate our wait-list and open up opportunity for new clients.  If you are interested in training at the start of the new year, it is highly suggested that you complete and submit your paperwork as soon as possible, as it is a very popular time of the year for training.

We are grateful for the contributions to this blog post made by:

  • Natalie Szocs
  • Fitness Coordinator
  • Recreation and Wellness
  • Butler University

More information:

Community Suicide Prevention Training

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We are partnering with the QPR Institute to provide a free Gatekeeper training. Gatekeepers can be anyone, but include parents, friends, neighbors, teachers, ministers, doctors, nurses, office supervisors, squad leaders, foremen, police officers, advisors, caseworkers, firefighters, and many others who are strategically positioned to recognize and refer someone at risk of suicide.

QPR’s mission is to save lives and reduce suicidal behaviors by providing innovative, practical and proven suicide prevention training. They believe that quality education empowers all people, regardless of their background, to make a positive difference in the life of someone they know.

QPR stands for Question, Persuade, and Refer — the 3 simple steps anyone can learn to help save a life from suicide. Just as people trained in CPR and the Heimlich Maneuver help save thousands of lives each year, people trained in QPR learn how to recognize the warning signs of a suicide crisis and how to question, persuade, and refer someone to help. Each year thousands of Americans, like you, are saying “Yes” to saving the life of a friend, colleague, sibling, or neighbor.

This training will be led by Kristen Ludeker-Seibert, BA. Kristen is the Systems of Care Coordinator for Hamilton County as well as a Certified QPRInstructor and the co-Chairperson of the Indiana LGBTQ+ Council. She has focused on youth and their families as well as advocacy for this group for 20+ years in their homes, the community, and within residential settings. She has also worked within state government, at the Division of Mental Health and Addiction, and currently leads efforts within Hamilton County Indiana to create a comprehensive, trauma-informed, collaborative System of Care.

Please enter through the Kurt Vonnegut Museum and Library entrance and you will then be directed to the Education Center.

https://www.eventbrite.com/e/suicide-prevention-training-tickets-50783138735?aff=ebdssbdestsearch

 

Lunch and Learn November 27th!

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Join us for our next Lunch and Learn:

  • Tuesday, November 27, 2018
  • 12-1PM, AU 326

 

 

 

Bring your lunch and learn with us as we compare various food bars checking nutrition, taste and other factors that may surprise you.  We will be taste-testing five different nutrition bars. Alison Walton, PharmD and Director of Healthy Horizons, along with Tara Rochford,  our Registered Dietician, HRC will present.  Please RSVP now to healthyhorizons@butler.edu.

 

 

3 Tips to Manage Stress

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As the semester progresses and stress rises, these strategies may help decrease  your stress load and refresh you.

3 tips to manage stress

We all have stress — at work, at home, and on the road. Sometimes we can feel especially stressed because of a bad interaction with someone, too much work, or everyday hassles like getting stuck in traffic.

Negative stress can keep you from feeling and performing your best — mentally, physically and emotionally. But no one’s life is completely stress-free. It’s important to know how to manage the stress in your life. Try these three simple techniques for dealing with it.

Positive Self-Talk

Let’s be honest, we all talk to ourselves! Sometimes we talk out loud but usually we do it in our heads. Self-talk can be positive (“I can do this” or “everything will be OK”) or negative (“I’ll never get better” or “I’m so stupid”). Negative self-talk increases stress. Positive self-talk can help you calm down and control stress. With practice, you can learn to shift negative thoughts to positive ones. For example:

Negative to Positive

“I can’t do this.”> “I’ll do the best I can. I’ve got this.”
“Everything is going wrong.” > “I can handle this if I take one step at a time.”
“I hate it when this happens.” > “I know how to deal with this; I’ve done it before.”
“I feel helpless and alone.”> “I can reach out and get help if I need it.”
“I can’t believe I screwed up. > “I’m human, and we all make mistakes. I can fix it.”
To really make it work, practice positive self-talk every day — in the car, at your desk, before you go to bed or whenever you notice negative thoughts. It’s a great practice to teach kids, too!

Top 10 Emergency Stress-Stoppers

Emergency stress stoppers are actions to help you defuse stress in the moment. You may need different stress stoppers for different situations, and sometimes it helps to combine them. Here are some ideas:

  1. Count to 10 before you speak or react.
  2. Take a few slow, deep breaths until you feel your body un-clench a bit.
  3. Go for a walk, even if it’s just to the restroom and back. It can help break the tension and give you a chance to think things through.
  4. Try a quick meditation or prayer to get some perspective.
  5. If it’s not urgent, sleep on it and respond tomorrow. This works especially well for stressful emails and social media trolls.
  6. Walk away from the situation for a while, and handle it later once things have calmed down.
  7. Break down big problems into smaller parts. Take one step at a time, instead of trying to tackle everything at once.
  8. Turn on some chill music or an inspirational podcast to help you deal with road rage.
  9. Take a break to pet the dog, hug a loved one or do something to help someone else.
  10. Work out or do something active. Exercise is a great antidote for stress.

Stress-Busting Activities

Doing things you enjoy is a natural way to relieve stress and find your happy place. Even when you’re down, you may find pleasure in simple things like going for a walk, catching up with a friend, or reading a good book.

When stress makes you feel bad, do something that makes you feel good, even if only for 10 or 15 minutes. Some of these activities may work for you:

  • Make art — draw, color, paint, or play a musical instrument.
  • Work on a scrapbook or photo album to focus on good memories.
  • Read a book, short story or magazine.
  • Meet a friend for coffee or a meal.
  • Play a favorite sport like golf, tennis, or basketball.
  • Do a hobby like sewing, knitting, or making jewelry.
  • Play with your kids or pets – outdoors if possible.
  • Listen to music or watch an inspiring performance.
  • Take a walk in nature.
  • Take a relaxing bath and feel the stress wash away.
  • Meditate or practice yoga.
  • Work in the garden or do a home improvement project.
  • Go for a run or bike ride to clear your head.

The key is to find your groove and make it a practice. You’ll be amazed at how quickly you may start to feel better once you disrupt the cycle of stress.

https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/3-tips-to-manage-stress#.WgnPTLmouM8

Carbohydrate Clues

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Carbohydrates are one of the major calorie-containing nutrients called macronutrients (the other macronutrients are fat and protein). Carbohydrates come in three main forms: starch, sugar, and fiber. When foods contain carbohydrates, they’re often a mix of these forms. In packaged foods, the grams and types of carbohydrates are listed on the Nutrition Facts Label.

Carybohydrate Infographic

Learn more about the changes to the Nutrition Facts Label here.

Disclaimer: Conagra Nutrition does not provide medical advice. Information is intended for educational purposes only. For specific nutrition guidance, please consult your regular healthcare provider or a registered dietitian.

https://www.conagranutrition.com/resources/nutrition-trends/nutrition-facts-label-carbohydrates

20-minute Sample Workout for Older Adults

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https://go4life.nia.nih.gov/sample_workout/20-minute-sample-workout-older-adults/

In this video, Go4Life fitness instructor Sandy Magrath leads older adults through a workout featuring a warm up, strength, flexibility and balance exercises, and a cool down.Equipment needed: A stable chair, a towel, and light hand weights or evenly weighted objects.