Health Promotion Programs to be thankful for! Monday, Nov. 12 Visit our table at Cleve Jones!

7pm, Burney Tuesday, Nov. 13 Free HIV Testing 11am-2pm Student Health Center 2nd floor, DePaolo Wednesday, Nov. 14 Free Needle-Free HIV Testing, 9am-3pm
Student Rec Center 114

November Newsletter 2012

Healthy Hawk Hints
Editor: Sara Janakas, Health Promotion Peer Educator

Celebrate Health This Thanksgiving! By: Alexandria Langlois, Health Promotion Peer Educator
As the holidays approach the questions on everyone's mind is "How can I make it through Thanksgiving without gaining weight?!" Well look no further! Health Promotion is here to help! There are many ways to enjoy the day without giving up the foods you love. Here are some tips! 1. Don't overeat: As tempting as the 12 foot Thanksgiving buffet sounds, there is no need to pile your plate! Survey the buffet before filling your plate. Cut your portions in half and choose only your favorite foods. Eat until you are satisfied, not stuffed. There is still a way to enjoy thanksgiving favorites while eating sensible portions! 2. Continue to Exercise: Just because you don't have the Student Rec Center with you over break doesn't mean you cant workout! Get creative! Meet up with some old friends and walk the neighborhood or take the family dog for a run! Exercise helps prevent holiday stress and prevents weight gain from all the yummy food! 3. Eat Healthy: Try baking your own healthy dish! Prepare your favorite dishes lower in fat and calories. This will promote healthy eating for not only you but also the rest of your family! Focus on the vegetables and healthy options on the table and avoid the fried deserts. Always remember that there are healthy ways to enjoy the holidays without having to leave Thanksgiving break feeling like a stuffed turkey! Don't restrict yourself from eating your holiday favorites. Everything is okay in moderation!

50 Shades of Sex 7pm, Graham Hewlett Great Room

Co-sponsored with CARE

Tuesday, Nov. 27 Free HIV Testing 11am-2pm Student Health Center 2nd floor, DePaolo Stressbusters 5:30pm Graham Hewlett Great Room Wednesday, Nov. 28 Student vs. Food 6pm Madeline Suite Next to Wagoner Thursday, Nov. 29 Eating Mindfully 5:30pm Graham Hewlett Great Room

Health Promotion
Student Rec Center 104 Hundley Health Education Center 910-962-4135 www.uncw.edu/ healthpromo

2. Eat healthy and exercise. Skip the high caffeine and sugary energy drinks and go for snacks like granola bars or fruits and By: Melissa Heivly, veggies to keep your blood sugar Health Promotion Peer Educator stable. If you plan on studying for an extended period of time, you As the semester is winding may want to pack a snack with down, many people are going to protein such as a peanut butter start to feel the stress building sandwich. Also, try to get some as a result of final exams. Some form of exercise like going on a symptoms of exam stress walk on some of the trails around include: difficulty getting to campus or participating in a sleep or difficulty waking up, group exercise class in the SRC. forgetfulness, poor appetite, increased anxiety and irritability, 3. Encourage yourself to take headaches, and blurred vision breaks. For every hour that you often from staring at a screen for study, give yourself a 15 minute too long. Luckily, there are many mind break. Some suggestions ways to beat this kind of stress! would be checking Facebook/ Here are a few suggestions: Twitter, calling one of your friends, or listening to your 1. Avoid stressful people. favorite music. This break will Stress is contagious! During help your brain rest making it exam week, you may not want easier to refocus when you get to study with your super tense back into your work. friend because their panic could be fueling yours. If they insist on studying with you, suggest that you would rather study alone or find yourself a new study buddy.

How to Beat Exam Stress

4. Get a good night of sleep When you are tired it becomes much harder to manage your stress. If you are having trouble sleeping try to reduce your intake of stimulants such as caffeine, nicotine, and alcohol. Also, allow yourself plenty of time to unwind before bed and do not confuse your bed with a desk and bring your notes to bed with you. Your bed is for sleeping! By following these simply suggestions, you will be feeling calmer, better prepared for your busy exam and holiday schedule!

Thanks to everyone who donated canned food on Food Day. 204 lbs. of food were collected which total to 72 meals!

Thankful for the Doctors! By: Mary Canel, ANP-BC Abrons Student Health Center
HOLIDAYS are ahead and just a few weeks left to write papers, give presentations, and prepare for final exams. What is that burning, sour sensation in my throat? It worsens at night when I am trying to sleep, and I belch constantly. REFLUX! Stomach acid production necessary for food digestion increases during stressful situations. When healthy people respond to that which happens in life with unhealthy coping behaviors such as heavy alcohol intake, smoking, and

disordered eating, it can lead to acid flowing backward from the stomach to the esophagus. When you lie down to rest, the acid spills over into the esophagus, stealing the enjoyment from a night of sleep. Over-thecounter antacids can help neutralize the acid, and relieve the symptoms, but often you can prevent the symptoms with a few lifestyle modifications. AVOID ALCOHOL, TOBACCO, AND ILLICIT DRUGS. Chronic irritation caused by these substances often leads to difficulty swallowing, a chronic cough, or even more serious health problems.

Smoking and illicit drugs have an inflammatory and drying effect on the mucous membranes that will slowly make matters worse. MINIMIZE spicy, fried and fatty foods, caffeine, tea, carbonated beverages and chocolate. EAT SLOWLY. EXERCISE to reduce stress. SEEK COUNSELING to find healthy ways to relieve stress. CONTACT YOUR HEALTH CARE PROVIDER if symptoms suddenly worsen or persist beyond two weeks. Modify a few things and improve your life. Good luck during the end of semester and enjoy the holidays!

Happy Holidays!!! By: Jonathan Bustle, ACE Certified Personal Trainer, UNCW Seahawk Fitness

Hello fellow Seahawks! Tired of going home every holiday and not having access to a gym to work off those
holiday calories?? Well worry no more! I have provided a list of exercises you can do to keep off the pounds without heading to your local gym for an expensive temporary pass. Keep in mind, there are plenty of things outside you can do as well running, biking or tossing around the pigskin in your yard on Turkey Day; but say you cant go outside because of a rainy day or intense cold!! Brrr Bodyweight exercises are here to help! Pushups Close-grip, wide-grip, knees, regular. Bird dog From knees, lift right arm and left leg up hold 10 seconds. Switch. Plank Face down on toes and forearms. Hold. 180 Jump Squats Start in a squat position, jump up and rotate 180 and land back in squat position (facing opposite direction). Lunges hold an object to make it harder! Glute Bridge Lie down and raise your hips to make a bridge hold 3 seconds. Pistol Squat raise one leg off the ground in front of you, squat down to 90. Hard! Calf Raises Raise up onto toes and slowly lower heels back to the ground. Try it on stairs to increase range of motion! Hip Abduction Lie on your side and raise your top leg. Hold it. Burpees Start in a standing position. Place hands on the floor, jump feet back into a plank, hop feet back in towards the chest, jump up-hands over your head! Hard! Lateral lunge Toes pointed forward, right leg steps out wide to side, chest up. Return to starting position. Switch legs. Jumping Jacks Old-school favorite! Jumping rope is a great alternative. Flutter Kicks lie on your back, tuck lower back into floor and kick in an up/down motion while legs stay straight. Squats Toes pointed forward, feet just outside shoulder width apart, keeping chest straight bend at the waist and knees like your sitting back in a chair. Stretches As much as possible! Especially after a workout. 3 X 20 2X6 3 X 60 sec. 2 X 14 3 X 60 sec. 3 X 20 2X5 3 X 45 3 X 25 3 X 10 3X 10 3 X 40 4 X 50 3 X 30 5 min.

Multitasking can be a great boon to you during your holiday times as one can easily do calf raises while brushing teeth or toe taps to prevent shin splints while watching TV. Getting friends/family to work out with you is a great motivator and helps you stay on track. Come up with some of your own bodyweight exercises and maybe even your own plan! Remember not to work out right after eating and focus on balanced meals to aid in recovery. Having trouble choosing the right foods to eat?? Head over to the campus dietician before heading home for the break and get some tips to avoid holiday bulge. Set goals for yourself and it will be easier!