Wellness Committee

Tips: Wellness Committee

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• Water!

  Drink water before, during, and after exercise. Lack of water can lead to dehydration, which can drain your energy and make you feel tired.

• Stress and what to do about it

  How do we define stress? What are its effects? How do we cope with it?  You can learn more about how stress affects your health and what you can do about it by visiting the National Institute of Mental Health.

• Parkinson’s Disease

  April is Parkinson’s awareness month. Parkinson’s is a chronic and progressive movement disorder and according to the Parkinson’s Disease Foundation it is estimated that 7–10 million people worldwide live with Parkinson’s. To find out about this disease and learn how to raise awareness please visit the Parkinson's Disease Foundation's website.

• Take a hike!

  Hiking is a terrific way to spend some time with your family and friends, enjoy nature’s beauty, and get a workout! Vermont, Massachusetts, and New York have some great local hiking trails.

• Busy schedule vs. healthy meals?

  Don't let a busy schedule deter your family from eating healthy meals. There are many online sites that will help you choose and cook a healthy meal in 30 minutes or less! EatingWell.com, Health.com, and HeartHealthyOnline.com are a few places to start looking for healthy meals to prepare in record time.

• Keep a Family Activity Log

  Encourage everyone in the family to take part in journaling their physical activity progress . Try keeping up the good work by posting a physical activity log—you can download one here—on the refrigerator.

• 10 minutes

  Ten minutes of activity at a time goes a long way. Try to do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. For example, walking the dog for 10 minutes before and after work or adding a 10 minute walk at lunchtime can add to your weekly goal. Mix it up. Swim, take a yoga class, garden or lift weights. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.

• New equipment!

  Meyer Rec Barn has new equipment—Check out two new treadmills and try one of the classes happening this term at Meyer Rec Barn. Hours for MRB are listed under Fitness and Recreation and class times are on the online calendar under Athletics.

• February is American Heart Month: Diabetes mellitus

  Diabetes mellitus, more commonly referred to as "diabetes," is a condition that causes blood sugar to rise to dangerous levels and can lead to serious medical problems. The American Heart Association recommends that one way you can reduce blood sugar is to reduce consumption of simple sugars that are found in soda, candy, and sugary desserts.

• February is American Heart Month: High blood pressure

  The American Heart Association indicates that high blood pressure is the single most significant risk factor for heart disease. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys which keeps you healthier longer.

• February is American Heart Month: Health through education

  Learn more about the “Simple 7” steps that were designed by The American Heart Association with the goal of improved health through education. The steps include the following: Get Active, Eat Better, Lose Weight, Stop Smoking, Control Cholesterol, Manage Blood Pressure, and Reduce Blood Sugar. The steps are not expensive to take and even modest improvements to your health will make a big difference. Start with one or two.

• Winter Sports

  Living in Vermont during the winter is a blessing! There are local attractions and activities for everyone. In addition to the many ski/snowboard resorts within an hour drive, cross country skiing, tubing, and snowshoeing are great options for safe winter fun. Prospect Mountain in Woodford offers 30+ km of trails, many resorts have tubing trails, and the Blue Trail on campus is great for snowshoeing. Cross country skis and snowshoes are available to rent in the Meyer Rec Barn for next to nothing! Contact Andrew Wu to inquire about rentals.

• Combating seasonal depression

  Is winter bumming you out? The season can be easier to navigate, just follow a few simple steps:

  • Eat light—avoid heavy foods that can make you feel sluggish (and more likely to spend the day on the couch). Focus on veggies, light proteins like fish, and fruits—especially bananas!
  • Exercise—the benefits of exercise are well documented and even more important in the winter months when it’s tempting to avoid the outdoors. Download a yoga app or check out online streaming services (Netflix has a good selection) or take up a winter sport/activity that makes you look forward to snow.
  • Sleep—as always, an undisturbed night of sleep can do wonders for your well-being. Try to avoid frequent naps as they can keep you lethargic during the day.

• New Years Resolutions

  Whether you’re hoping to lose a couple pounds, quit smoking, sleep better, or improve your well-being in another way, New Years resolutions can be difficult to stick to. It’s important to choose goals that are realistic, long-term, and change your routine. One of the best methods to avoid temptations is finding a partner with the same goal who can hold you accountable.

• Use the Meyer Rec Barn!

  It can be difficult to stay fit over the winter months when exercising outside isn’t the most desirable option. If you’re struggling, remember that all staff have access to the Meyer Rec Barn over FWT. The facility has cardio and strength training equipment, an aerobics room, climbing wall, sauna, and bathrooms with showers. FWT hours are 6:30–8:30am and 4:00–10:00 pm.

• An apple a day?

  An apple a day may not always keep the doctor away, but it sure can help. Some of the best ways to stay healthy and prevent colds and flu this season are among the easiest things we can do to take care of ourselves. Washing your hands often, eating fruits and vegetables that are dark green, red, and yellow, and exercising aerobically can all help you stay healthy this winter. For more easy tips and information, check out  the WebMD website.

• What is a portion, anyway?

  Whether the holidays, or any other time of year, it’s not always what we eat that’s the issue, but how much. Contrary to popular belief, a bag of chips does not constitute one portion! WebMD advocates filling half your plate with vegetables, a quarter with starch, and the remaining quarter with protein. They also compare portion sizes to things we’re all generally familiar with. For example, did you know that one ounce of lunch meat is roughly equivalent to a CD? Or, that your average light bulb is about half a cup? How about this: a poker chip is roughly a tablespoon? Check out their wallet-size and fridge-size portion guides along with lots of other great information on the WebMD website.

• ‘Tis the season…for safety

  As so many prepare for the upcoming holiday season, it’s important to note that all of the festivity is not without some risk.  However, a few simple steps can help everyone have a safe and happy celebration.  Remember to use ladders, rather than stand on furniture when hanging decorations.  Keep children safe from small decorations that could be choking hazards.  Never leave candles unattended and don’t overload your electrical outlets.  And, what’s a holiday without food?  Be sure to handle and store food safely this holiday season.  For more about these areas and lots more, visit the Center for Disease Control's website.

• November is Alzheimer’s Awareness Month

  Alzheimer's is a type of dementia that causes problems with memory, thinking and behavior. Symptoms usually develop slowly and get worse over time, becoming severe enough to interfere with daily tasks. Some of our co-workers are caregivers for a loved one with Alzheimer’s. This can be very challenging and caregivers need much support.  Educational resources are available to provide one with the skills needed to deal with the changing needs of someone with this disease.

• Thursday, November 22, is Thanksgiving

  The Wellness Committee wishes you all a very happy and safe holiday. Our very own Chef Joe has submitted a heart healthy Thanksgiving pumpkin cookies. Have fun!  Eat wisely!  Take a long walk after that big meal!

• November 15 is the Great American Smoke Out

  On this day the American Cancer Society (the official sponsor of birthdays) encourages smokers to use this date to make a plan to quit. When smokers quit their heart rate and blood pressure drop, circulation improves and lung function increases, the carbon monoxide levels in the blood drops to normal.  No matter how old you are or how long you’ve smoked, quitting can help you live a longer and healthier life.  For some tips to quit, click here.

• November is American Diabetes Month

  Diabetes often goes undiagnosed because many of it’s symptoms seem so harmless. They include unusual thirst, extreme hunger, fatigue and irritability and frequent urination.  Studies indicate that early detection of diabetes symptoms and treatment can decrease the chances of developing the complications of diabetes.  It can cause a myriad of problems from cataracts and glaucoma to skin infections to neuropathy, kidney disease, stroke, and more. Take a moment to complete this Risk Test.

• Rise to the Challenge! | September 10-October 5

  As part of the Wellness Committee’s nutrition series, we are sponsoring a four-week Nutrition Challenge from September 10–October 5. Simply print out the challenge sheet, track your participation, and turn your sheets in bi-weekly to Sharon Pinsker in Financial Aid or to one of the collection boxes in Commons, Facilities, or the Barn. Participants will be eligible to win one of two $25 Gift Certificates to the local farmers market.

• Stress Management: coping strategies

  Stress is a natural part of life, and you can't always avoid it. But you can plan for situations that can cause it, and you can control how you respond to it. The first step is knowing your own coping strategies. Try using a stress journal to record stressful events, your response to them, and how you coped.  After you know what is causing your stress, try to recognize stressful situations before they get out of hand, and put your positive coping strategies to work, while minimizing negative coping strategies.

• Stress Management: managing your time

  Time management is a way to find the time for more of the things you want and need to do. It helps you decide which things are urgent and which can wait. Managing your time can make your life easier, less stressful, and more meaningful.

• Stress Management: look at your lifestyle

  The choices you make about the way you live affect your stress level. Your lifestyle may not cause stress on its own, but it can prevent your body from recovering from it. Try to:

  • Find a balance between personal, work, and family needs. This isn't easy. Start by looking at how you spend your time. Maybe there are things that you don't need to do at all. Finding a balance can be especially hard during the holidays.
  • Quick Tips: Reducing Holiday Stress
  • Have a sense of purpose in life. Many people find meaning through connections with family, friends, jobs, or volunteer work.
  • Get enough sleep. Your body recovers from the stresses of the day while you are sleeping.  Insomnia Improving Your Sleep
  • Adopt healthy habits. Eat a healthy diet, limit how much alcohol you drink, and don't smoke. Staying healthy is your best defense against stress.
  • Exercise. Even moderate exercise,such as taking a daily walk, can reduce stress.

• Stress Management: get support

  Support in your life from family, friends, and your community has a big impact on how you experience stress. Having support in your life can help you stay healthy.  Support means having the love, trust, and advice of others. But support can also be something more concrete, like time or money. It can be hard to ask for help. But doing so doesn't mean you're weak. If you're feeling stressed, you can look for support from:

  • Family and friends
  • Coworkers, or people you know through hobbies or other interests
  • A professional counselor (See tips for finding a counselor or therapist.)
  • People you know from church, or a member of the clergy
  • Employee assistance programs at work, or stress management classes
  • Support groups; these can be very helpful if your stress is caused by a special situation. Maybe you are a caregiver for someone who is elderly or has a chronic illness.
  • Quick Tips: Reducing the Stress of Caregiving

• Stress Management: change your thinking

  Stressful events can make you feel bad about yourself. You might start focusing on only the bad and not the good in a situation. That's called negative thinking. It can make you feel afraid, insecure, depressed, or anxious. It's also common to feel a lack of control or self-worth.  Negative thinking can trigger your body's stress response, just as a real threat does. Dealing with these negative thoughts and the way you see things can help reduce stress. You can learn these techniques on your own, or you can get help from a counselor. Here are some ideas:

  • Positive thinking helps you cope with a problem by changing the way you think. How you think affects how you feel.
  • Positive Thinking: stopping unwanted thoughts
  • Problem solving helps you identify all aspects of a stressful event, find things you may be able to change, and deal with things you can't change.
  • Assertive communication helps you express how you feel in a thoughtful, tactful way. Not being able to talk about your needs and concerns creates stress and can make negative feelings worse.
  • Learn how to reduce stress by being assertive.

• Limit the fizzy drinks

  Consider giving up or decreasing soda intake during the Bennington College Nutrition Challenge.  Here are a few reasons to turn over this new leaf:

  • The sugar and phosphoric acid in soda breaks down the enamel on your teeth making it more likely you’ll spend extra time in the dentist chair.
  • Drinking soda can stimulate your appetite, which contributes to overeating.
  • By giving up one 20 oz. soda per day for an entire year, you will have saved 91,250 calories.

  (Source: Discovery Health & Fitness: 7 Basic Nutrition Tips)

• Foods from the earth, not a factory

  Eat Naturally:  Focus on foods that come from the earth, not a factory. When shopping, stay along the outside walls of the grocery store where you find fruits, vegetables, beans and lean sources of meat. All of these occur naturally. This helps keep processed foods and sugar-packed snacks out of your cart.

• Good nutrition is a marathon

  Take your Time:  Good nutrition is a marathon, not a sprint. Don’t make the mistake of trying to change everything overnight. It took your entire life to adopt your current nutrition habits, expect it to take some time to change them.

• Seven Stress-Busting Tips

  1. Breathe deep - Breathing the right way can slow the release of stress hormones and lower your heart rate.
  2. Beware the top three stressors - Learn the three categories of stress and how to combat them.
  3. Keep a stress journal – Writing down what is stressing you out helps you identify the culprits and respond to them quickly.
  4. Get a pet or a plant - Having something to nurture and take care of is one of the best ways to slash stress and boost feel-good brain chemicals.
  5. Do yoga or exercise - Both yoga and walking can increase relaxation and boost your self-awareness, helping banish worries and ruminating thoughts.
  6. Laugh a lot - Laughter reduces anxiety, tension, and stress.
  7. Don't be afraid to get help - Working with a therapist, even for a short while, is one of the best ways to learn new tools to fight stress and feel better

  Find more stress-busting tips.

• Eating Out, Healthily

  The USDA has several ways to help you eat healthy when eating out.

• Strength Training

  According to the Centers for Disease Control and Prevention (CDC), one of the benefits of strength training is that it can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.

• Preventative care

  Preventative care can be key to living a longer, healthier lifestyle. By scheduling an appointment with your health care provider, you and your doctor can determine what exams and/or screening are appropriate for you.

• Core Exercises

  Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Here are some great exercises from the Mayo Clinic to get you started.

• Choose My Plate

  You may be familiar with ChooseMyPlate. This USDA initiative took the place of the food pyramid, but is still designed to help people eat healthier. To further aid people in making healthier eating and exercise choices, the USDA recently launched SuperTracker. Creating a profile in SuperTracker can help you with personalized diet and exercise recommendations, meal tracking using a database of more than 8,000 foods, reports showing your activity level, weight, and nutrient intake over time, along with tips to help you reach your wellness goals.

• Eating a heart-healthy diet

  Whether or not you have a family history of heart disease, it's a good idea to follow a heart-healthy diet. Heart disease is the nation's No. 1 killer. The Food and Drug Administration offers the following guidance to choose heart-healthy foods: choose foods with less fat, particularly saturated fat and trans fat, and less cholesterol; choose foods with less sodium, which can increase blood pressure—a serious risk factor associated with heart disease; choose foods with fewer calories and more fiber, especially fiber from fruits, vegetables, and whole grains, which may lower your risk of heart disease.

• Healthy eating and regular excercise

  Based on a survey by the National Health and Nutrition Board, today, more than ever, healthy eating and regular physical activity are important for achieving and maintaining good health. Approximately 2/3 of American adults and 9 million children and adolescents between the ages of 6 and 19 are either overweight or obese. Excessive weight and obesity have become the fastest growing epidemics affecting Americans today. These epidemics cut across all segments of society, regardless of age, race, ethnic group, or gender. Studies show that people given larger portion sizes of anything from baked pasta to stale popcorn will eat much more of the food than people given smaller portions, yet they don't report feeling more full than those who ate less. Do you find you eat the food in front of you until it is gone, no matter how large the portion? Remember to be aware of what you eat and use a smaller plate!

• How much sugar is in that drink?

  Ever wonder how much sugar is in that drink you are drinking? Astonishingly, there are 17.5 teaspoons of sugar in a 17.5-ounce bottle of Nantucket Nectars Cranberry juice, 19.25 teaspoons of sugar in a Mountain Dew, and 10.5 teaspoons of sugar in a 16-ounce bottle of Snapple Lemon Iced Tea. According to the Alliance for a Healthier Vermont, women who consumed one or more servings of a soft drink per day were twice as likely to develop diabetes as women who consumed less than one serving a month. Drink less sugar for better health. Think water instead!

• You can sense that spring is on it’s way!

  The weather is changing and now is your chance to get outdoors and make some changes to better yourself. Get moving for a healthy heart. Clip on a pedometer. For motivation to walk more, attach a small step-counting device that clips onto your belt or straps onto your wrist. Start with a baseline (calculate how many steps you take over a three-day period) and then make a goal to add 1,000 to 2,000 more steps a day and work up to the recommended 10,000 steps each day.

• National Donor Day

  February 14 is designated as National Donor Day. Did you know that you may contribute to saving up to 8 lives through organ donation as well as enhance many others through tissue donation? According to the U.S. Department of Health & Human Services donor information site, organ donors made 28,000 transplants possible and another million people were able to benefit from tissue donations. Make the commitment to be an organ and/or tissue donor and then register with your state. For more information and to access your state’s registration site, visit www.organdonor.gov. To provide even more information about becoming a donor, the Wellness Committee will be hosting both an open community event and a Brown Bag Basics session this spring where you can hear from Laura Krause about her experience as a living donor.

• Stock Your Freezer!

  Keeping a well stocked freezer can prevent last minute trips to the grocery store and make meal preparation easier on busy days. Ever wonder how long you can freeze certain foods?  Are there certain foods you shouldn’t freeze?  Visit the USDA’s Food Safety and Inspection website for answers to these questions as well as information on freshness & quality, nutrition retention, safe thawing, and refreezing foods.

• February is American Heart Month

  The Center for Disease Control and Prevention offers the sobering news that heart disease remains the leading cause of death for both men and women, with an American having a coronary event every 25 seconds. To protect yourself, know the diseases and conditions that could increase your risk as well as the signs and symptoms of a heart attack (they can be different for men and women). Learn how to use the strongest weapons against heart disease: healthy diet and exercise. For more, visit The Center for Disease Control and Prevention or The American Heart Association.

• Choose my Plate

  Eating healthier doesn't have to cost more. The Choose my Plate website advises us to follow the three "P"s: Plan, purchase, and prepare.

• Meatless meals

  You can eat healthfully without spending a lot. One way to achieve healthy savings is to serve meat less often. It can be challenging to serve healthy meals on a budget, but with planning you can reduce your risk of some cancers and save money at the same time. Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and grains — instead of meat, which tends to be more expensive. Meatless meals also offer health benefits. More information about meatless meals can be found at the Mayo Clinic's website.

• Skin care: 5 tips for healthy skin

  Good skin care, including sun protection and gentle cleansing, can keep your skin healthy and glowing for years to come. These five basics can help: protect yourself from the sun, don't smoke, treat your skin gently, eat a healthy diet, andmanage your stress. Click www.mayoclinic.com for more information.

• A heart-healthy diet

  Whether or not you have a family history of heart disease, it’s a good idea to follow a heart-healthy diet. Heart disease is the nation’s No. 1 killer. The Food and Drug Administration offers the following guidance to choose heart-healthy foods: choose foods with less fat, particularly saturated fat and trans fat, and less cholesterol; choose foods with less sodium, which can increase blood pressure—a serious risk factor associated with heart disease; choose foods with fewer calories and more fiber, especially fiber from fruits, vegetables, and whole grains, which may lower your risk of heart disease.

• 20/20 at 40

  Prevent Blindness America encourages working-age adults to take control of your own eye health, and make it a core component of your overall healthcare routine. Absent previous signs, symptoms or risk factors, Prevent Blindness America encourages all Americans to get a baseline eye exam by an ophthalmologist or optometrist at the age of 40, and regular eye care thereafter (your eye doctor will tell you how often you should return for routine visits). http://www.preventblindness.org/2020-40.

• January is National Radon Action Month

  Four Things You Can Do During National Radon Action Month: test your home—the EPA and the U.S. Surgeon General recommend that all homes in the U.S. be tested for radon, testing is easy and inexpensive; Attend a National Radon Action Month event in your area - Look for radon events in your community; spread the word—spend time during National Radon Action Month encouraging others to learn about radon and test their homes; and buy a radon-resistant home For more information: http://www.epa.gov/radon/nram/index.html.

• Healthy Smiles Contribute to Healthy Bodies

  What can you do to improve your smile? Brush your teeth twice a day and floss daily; use toothpaste that contains fluoride; eat a well-balanced diet and limit foods and drinks high in sugar; schedule regular dental check-ups; and replace your toothbrush every three months or when the bristles are frayed. For more information about dental health click http://www.bcbsvt.com.

• January is National Blood Donor Month

  You don’t need a special reason to give blood. You just need your own reason.Some of us give blood because we were asked by a friend. Some know that a family member or a friend might need blood some day. Some believe it is the right thing we do. Whatever your reason, the need is constant and your contribution is important for a healthy and reliable blood supply. And you’ll feel good knowing you've helped change a life. Find a local blood drive.

• Stress-relieving techniques

  Stay healthy during the holiday season by focusing on exercise, relaxation, nutrition, water and sleep. Take care of yourself so that you can enjoy time with family and friends. Take a few minutes each day to practice meditation or other stress-relieving techniques such as deep breathing. Meditation does not have to be a complicated process. Focus on your breathing for a few minutes before getting out of bed in the morning, at your desk each day, and before going to bed at night. Keep to regular sleep patterns as much as possible; our bodies need 7–8 hours of sleep each night. Sleep is essential for the growth and rejuvenation of the immune, nervous, skeletal, and muscular systems. If you find that you are missing sleep or getting out-of-sync, take a night off from holiday shopping, baking, and socializing and relax. Stay home and read a book or rent a DVD and settle in early. You will be amazed how much more you will enjoy the holiday season if you take care of yourself first.

• Holiday stress

  The holiday season is upon us and can be a stressful time of the year for you and your family. Check the Bulletin each week for ideas to help you maintain your energy level and stay healthy over the holidays. The focus will be on exercise, relaxation, nutrition, water, and sleep. If you already have an exercise routine, it is important to keep up with it during the holiday season. The hectic season will make it tempting to skip a day or two. Staying active will help you feel better and maintain your energy level. If you do not have a regular exercise routine, there are still small steps you can take to increase physical activity and relieve holiday stress. Park your car in the farthest parking lot at work or at the mall, take the stairs instead of the elevator, get up from your chair at work and walk around for a few minutes, or take 10 or 15 minutes during lunch to walk outside.

• Winter exercise

  Winter exercise is wonderful, but knowing what to wear is key to enjoying the outdoors. Cotton is not an option for winter workouts according to Jeff Galloway, an Olympian, running coach and author of 17 books including the best selling Galloway's Book on Running. Cotton soaks up sweat and rain and holds in fluids. He indicates that "wet fabric next to your skin will zap your body of heat and give you an unwanted chill." Choose the right workout fabrics and layer clothing to keep dry.

• A guilt-free Thanksgiving feast

  With just a little know-how, you can enjoy a guilt-free Thanksgiving feast.  In a recent WebMD article by Connie Diekman, MEd, RD, former president of the American Dietetic Association, recommends getting active by creating a calorie deficit; exercise before you even indulge in your favorite foods.  Also recommended is eating a healthy breakfast - it takes the edge off your appetite and allows you to be more discriminating in the food you select during the meal.  Make recipes healthier with less fat, sugar and calories - no one will notice the difference if you skim calories by using lower calorie ingredients.  And, monitor your portions.  After all, being stuffed is a good idea but only if you are a turkey!

• Great American Smokeout

  Don't be left out on November 17th, join the American Cancer Society Great American Smokeout.  The American Cancer Society encourages smokers to use the date to quit smoking.  By doing so, smokers will be taking an important step towards a healthier life - one that can lead to reducing cancer risk.  Quitting smoking is not easy, but it can be done. To have the best chance of quitting successfully, you need to know what you're up against, what your options are, and where to go for help.  Visit www.cancer.org for tips and tools to help you quit smoking for good.

• Eating out with your Health in Mind

  • Ask for whole wheat or rye bread for sandwiches.
  • Start your meal with a salad packed with veggies with salad dressing on the side.
  • Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
  • Choose main dishes that include vegetables.
  • Order foods that do not have creamy sauces or gravies.
  • If main portions are too large, try ordering an appetizer or side dish instead or share a main dish with a friend.

  Find more information about healthy eating out at Choose My Plate.

• Protect Your Eyes from the Sun

  The sun releases energy (radiation) in many forms. The sunlight we see is one form, the heat we feel from the sun is another. Ultraviolet (UV) rays are invisible to the eye and can cause sunburn. UV rays can also damage your eyes and hurt your vision. Find more information about protecting your eyes here.

• Make physical activity a regular part of the day

  Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy: take a brisk 10 minute walk to and from the parking lot, or join an exercise class. Every little bit adds up and doing something is better than doing nothing. Make sure to do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office. Find more ways to increase physical activity at Choose My Plate.

• Online Healthy Living Tool

  There are many fitness and nutrition tracking tools online. The SuperTracker can help you plan, analyze, and track your diet and physical activity. You can look up individual foods to see or compare their nutritional value, find recommendations for what and how much you should eat, compare your food choices to these recommendations and to your nutrient needs, assess personal physical activities, identify ways to improve, and find recommendations for what and how much you should eat.

  
  

• Living with diabetes

  With nearly 26 million children and adults in American living with diabetes, and another 79 million at high risk for developing type 2 diabetes, the disease is extremely serious matter. This year, the American Diabetes Association is asking individuals to take a pledge and raise their hand to Stop Diabetes. November is American Diabetes Month, a time to rally individuals, communities and families to Join the MillionsSM in the movement to Stop Diabetes®. Beginning November 1, the public can take action by taking the American Diabetes Month pledge on Facebook or can become involved in other ways including attending local events and visiting www.stopdiabetes.com.

• Meyer Recreation Barn Classes

  Fall 2011

  Open to students, faculty, and staff.

  Prices: students, $3; faculty and staff, $5 (punchcards available in Student Life)

  • Mondays. 7:00-8:00 pm: Zumba with Betsy Dunham
  • Tuesdays, 6:00-7:15 pm: Vinyasa Yoga with Rebecca Healy
  • Wednesdays, 8:00-9:00 pm: Anusara Yoga with Natasha Judson
  • Thursdays, 1:00-1:50 pm: Pilates with Donna Menneto
  • Saturdays, 10:00-11:00 am: Yoga--Meditation & Motion with Jamie Weaver

  Please direct questions to Andrew Wu in the Office of Student Life (x4455).

• Candy and snacks

  Consider being somewhat lenient about candy eating today, within reason, of course. Candy and snacks shouldn’t ever get in the way of healthy meals! (Source: TodayHealth)

• Get some sleep

  Sleep deprivation makes the day drag and appears to put a drag on metabolism too, causing the body to use less energy. (Source: American Journal of Clinical Nutrition)

• Build healthy relationships

  Building healthy relationships and fostering a general connection with everyone around you is an important part of wellness. One way you can do that is through active listening (i.e. devoting your attention to what someone is saying). It requires you to listen with an open mind uncluttered by inner dialogue. Concentrate on understanding what the other person is saying, not on phrasing your response. (Source: The Wellness Book)

• Take a brisk fall walk around the campus loop

  From VAPA, up the road to the Jennings Music Building, by the Deane Carriage Barn, continue by the beautiful walled garden, continue on the road between the Dickinson Science Building and Commons, and then head back to where you began -- you’ve walked approximately 2,100 steps or 1 mile!

• October is National Breast Cancer Awareness Month

  The National Cancer Institute recommends that women age 40 and older have mammograms every one to two years. Women who are at higher than average risk of developing breast cancer should talk with their health care providers about whether to have mammograms before age 40 and how often to have them. Encourage all the women in your life to have regular mammograms.

• Sun Exposure

  Remember to protect yourself from sun exposure: Ultraviolet (UV) rays can reach you on cloudy and hazy days, as well as on bright and sunny days. Check out these skin-protection tips from the Centers for Disease Control and Prevention (CDC).

• Benefits of strength training

  According to the Centers for Disease Control and Prevention (CDC), one of the benefits of strength training is that it can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.

• World No Tobacco Day

  May 31 World No Tobacco Day—The World Health Organization (WHO), as part of the Tobacco Free Initiative, selects “tobacco industry interference” as the theme of the next World No Tobacco Day, which will take place on Thursday, May 31, and is designed to educate policy-makers and the public about the tobacco industries nefarious and harmful tactics. For more information on this event or quitting smoking, visit WHO’s website.

• Winter Sports

  Living in Vermont during the winter is a blessing! There are local attractions and activities for everyone. In addition to the many ski/snowboard resorts within an hour's drive, cross-country skiing, tubing, and snowshoeing are great options for safe winter fun. Prospect Mountain in Woodford offers 30+ km of trails, many resorts have tubing trails, and the Blue Trail on campus is great for snowshoeing. Cross-country skis and snowshoes are available to rent in the Meyer Rec Barn for next to nothing! Contact Andrew Wu to inquire about rentals.

• Make walking a part of your work life

  Most of us know that exercise improves circulation and keeps the heart healthy. However, many of us also spend a lot of time sitting at work for much of the day. So, how do we incorporate activity into our daily work routine? Well, the simplest way is to make walking a part of your work life. If you can't do the recommended 60 minutes of daily physical activity at a time because of your busy work schedule, then sneaking in a few 10-minute walks throughout the day can be equally beneficial.

• Skin Cancer Detection and Prevention Month

  Melanoma/Skin Cancer Detection and Prevention Month: According to the American Academy of Dermatology, melanoma, the most serious form of skin cancer and the most common form of cancer for young adults, is responsible for approximately 75% of all skin cancer deaths (just under 9,000 per year). For more information on melanoma or take the “Suntelligence” Survey.

• Food Allergy Awareness Week

  May 8–14 is Food Allergy Awareness Week: Food allergy occurs when the immune system mistakenly attacks a food protein that may trigger the sudden release of chemicals. While many food allergies are mild in nature, some food allergies can be potentially fatal. Scientists estimate that as many as 15-million Americans suffer from food allergies. Want to know more? (source: The Food Allergy & Anaphylaxis Network)

• Hepatitis Awareness Month

  Hepatitis Awareness Month—Hepatitis affects more people than you are likely aware and causes far greater health risks than on might imagine. According to the Hepatitis Foundation International, frequent hand washing and vaccinations can do a great deal to prevent hepatitis. Want to know more? You need your liver, hence the name.

• Venture Vermont Outdoor Challenge 2012

  Venture Vermont Outdoor Challenge 2012: Stay fit this summer by taking this challenge, sponsored by the Vermont State Parks and offers families the opportunity to enjoy fitness activities while earning points towards a free park pass. And don’t forget that Crossett Library can help you get started—they offer a Vermont State Park pass for patrons to borrow. The pass allows free park entry for up to eight people in one vehicle.