Fwd: Wednesday Wellness!

[Emily Fiuzat]

---------- Forwarded message ----------
From: Nicolle Herzog <njh...@bucknell.edu>
Date: Wed, Apr 4, 2012 at 3:52 PM
Subject: Wednesday Wellness!
To: aer...@bucknell.edu, mjs...@bucknell.edu, pdh...@bucknell.edu, rjl...@bucknell.edu, Adam Andersen <aja...@bucknell.edu>, Adam Tran <avt...@bucknell.edu>, Adriana Zermeno <abz...@bucknell.edu>, Alex Kowler <alk...@bucknell.edu>, Alexander DeRose <akd...@bucknell.edu>, Alexandre Apfel <ala...@bucknell.edu>, Alexandria Hammond <ach...@bucknell.edu>, Allison Cseko <alc...@bucknell.edu>, Amy Badal <aba...@bucknell.edu>, Anna MacAlister <amm...@bucknell.edu>, Becca Nelson <rjn...@bucknell.edu>, Ben Hoover <baho...@bucknell.edu>, Brandon Pinnock <bsp...@bucknell.edu>, Bryce Robertson <br...@bucknell.edu>, Christina Huang <ch...@bucknell.edu>, Christine Kobza <cek...@bucknell.edu>, Christine Rossiello <cer...@bucknell.edu>, Craig Tuller <cat...@bucknell.edu>, Daniel Eshleman <dae...@bucknell.edu>, Daniel Fritz <dif...@bucknell.edu>, Daniel Stern <dwf...@bucknell.edu>, dvt001 <dvt...@bucknell.edu>, Emily Burnett <eab...@bucknell.edu>, Emily Fiuzat <ecf...@bucknell.edu>, Eric Brod <ebb...@bucknell.edu>, Eric Martin <ejm...@bucknell.edu>, Eric Nuber <ecn...@bucknell.edu>, Erica Horne <elh...@bucknell.edu>, Ethan Van Buskirk <ebv...@bucknell.edu>, Felix Boakye-Afriyie <fba...@bucknell.edu>, Garyn Tate <gpt...@bucknell.edu>, Grant Hoover <wgh...@bucknell.edu>, Grant Zeller <gbz...@bucknell.edu>, Jake Bellucci <jmb...@bucknell.edu>, jmk047 <jmk...@bucknell.edu>, Joey Martin <pjm...@bucknell.edu>, Jordan Sukys <jms...@bucknell.edu>, Justin Hicks <jmh...@bucknell.edu>, Kaisha Johnson <kej...@bucknell.edu>, Kate Lebold <kml...@bucknell.edu>, Katurah Klein <klk...@bucknell.edu>, kaw024 <kaw...@bucknell.edu>, Kaytlin Senatore <kas...@bucknell.edu>, kcn002 <kcn...@bucknell.edu>, kea007 <kea...@bucknell.edu>, Kerby Rauscher <klr...@bucknell.edu>, Kety Silva <kvs...@bucknell.edu>, Kiara Huertas <klh...@bucknell.edu>, Laura Duffy <lpd...@bucknell.edu>, Lisa Carpenter <lmc...@bucknell.edu>, Liz Larkin <erl...@bucknell.edu>, Liz Yale <emy...@bucknell.edu>, Maegan Winkelmann <mew...@bucknell.edu>, Marcia Cooper <mc...@bucknell.edu>, Margaret Davies <mad...@bucknell.edu>, Mark Paleafico <mdp...@bucknell.edu>, Melinda Thomas <mmt...@bucknell.edu>, Meredith Dickson <mad...@bucknell.edu>, Michael Davis <mad...@bucknell.edu>, Minjoo Lee <ml...@bucknell.edu>, "Morgan A. Davis" <mad...@bucknell.edu>, mtm024 <mtm...@bucknell.edu>, Nate Deysher <ndd...@bucknell.edu>, Nicholas D'Esposito <nmd...@bucknell.edu>, Nicolle Herzog <njh...@bucknell.edu>, Odeke Ekirapa <ote...@bucknell.edu>, Passion Artis <pca...@bucknell.edu>, Patience Osei <pao...@bucknell.edu>, Patrick Carey <pjc...@bucknell.edu>, Patrick Reilly <par...@bucknell.edu>, Rachael Gebely <reg...@bucknell.edu>, Raina Masand <ram...@bucknell.edu>, Rose Dimal <rcd...@bucknell.edu>, Ryan Kelly <rwk...@bucknell.edu>, Saba Davis <sd...@bucknell.edu>, Samantha Hickman <slh...@bucknell.edu>, Sarah Bunker <snb...@bucknell.edu>, "Sean D. Fortney" <sf...@bucknell.edu>, Simeon Smith-Wimbush <sbs...@bucknell.edu>, Stephanie Schneider <sls...@bucknell.edu>, Stephen DeMelis <smd...@bucknell.edu>, Steven Belskie <sab...@bucknell.edu>, Tara Kemp <tfk...@bucknell.edu>, Taryn Boucher <tmb...@bucknell.edu>, teh014 <teh...@bucknell.edu>, Thomas Barr <tsb...@bucknell.edu>, Tom Carle <tjc...@bucknell.edu>, Trevor Kauffmann <tsk...@bucknell.edu>, Tyler McClenithan <trm...@bucknell.edu>, Work Account <zsa...@bucknell.edu>, Yang Lu <yl...@bucknell.edu>, Yanjka Tseveensuren <yt...@bucknell.edu>, Yessica Martinez <ym...@bucknell.edu>, yh005 <yh...@bucknell.edu>

Hey RAs!  

Hope you're enjoying this beautiful Wednesday weather! Here's a bunch of awesome wellness tips and info to start the countdown to the end of the semester! 

Campus Events 

Spring Thaw Out is coming on this weekend, April 6th from 3:00-5:00 p.m. and April 7th from 9:30-11:30 a.m. Interested students (individuals and groups) can find out more information and sign up at: www.bucknell.edu/x4688.xml 

10 Things I Hate About You: Take some time to relax on Monday, April 9th to go watch 10 Things I Hate About You at 7 p.m. in the Campus Theater! This 1999 movie is based on Shakespeare's play "The Taming of the Shrew" and is a great way to get some mental wellness (and lots of laughs) in! 

iGreen Nutrition Blog: Bucknell senior Erin Kircher (who has been so kindly helping us get new ideas for these Wellness emails!) interns with iGreen Nutrition all the way in California and writes the blog for their website where you can submit your health- and nutrition-related questions to be answered! iGreen Nutrition is an online nutrition and resource center based on clinical work at Swanson Health Center. It is designed to give top-notch, up-to-date research regarding diet and disease. Whatever your questions are - may they regard acne, weight loss, mental health, or even cancer - iGreen is a free website providing all your answers, all in one place. iGreen’s research documents contain over 100 health issues and counting.  Check it out at http://igreennutrition.com/ and check out Erin's blog at http://igreennutrition.com/category/blog! 

Bucknell Bingo: Soon you will receive your Bucknell Bingo cards! Make sure to start filling them out, and once you complete an entire row or column, email Zabrina...@bucknell.edu so she can keep track of who has what filled out. This will enter you into a weekly drawing selected on Mondays for a wellness prize! We have a lot of cool possible prizes (like an iPod and a Wii Fit!) so you don't want to miss out! 

Dorm Room Workout 

April Showers, Bring Fitness Flowers!
30 tuck jumps (here's a demo! http://www.youtube.com/watch?v=BDA3DERQKFk) 
10 hand release push ups (http://www.youtube.com/watch?v=KHv60mroWOM) 
15 V ups (http://www.catalystathletics.com/exercises/exercise.php?exerciseID=313) 
20 situps
25 jumping squats
30 tuck jumps
25 jumping squats
20 situps
15 V ups
10 hand release push ups
30 tuck jumps

Fueling Your Healthy Body 

Chocolate popcorn! Okay, hear us out. This may sound weird but it is super good and pretty easy to make! Using dark chocolate helps make this recipe healthy AND delicious. 

Ingredients: one bag of white natural flavor popcorn, 1 ounce of dark chocolate, coarse salt (optional) 

Directions: Make white popcorn. Once that's done, heat the dark chocolate in the microwave for 10-second intervals until it melts but be careful, chocolate can burn very easily. Drizzle the chocolate over the popcorn, and shake some salt on if you'd like to. Wait for the chocolate to harden again (or stick in the fridge to speed up the process). Then enjoy this tasty snack! 

http://www.snack-girl.com/snack/popcorn-chocolate-recipe/ 

Naturally Happy: Food for your Mood!

Did you know that many symptoms of depressions are directly linked to nutritional deficiencies in the typical American diet? Knowing what to eat and what to avoid can significantly alter your mood. If you are experiencing depression or just having a gloomy day, make sure to avoid or reduce caffeine, alcohol, smoking and foods with trans fats and high amounts of sugar. These all affect blood sugar instability.  Instead, eat whole foods rich in B vitamins, like organic whole grains, nuts, seeds, fruits and vegetables.  If you have a sugar craving, cacao actually releases endorphins in the brain, resulting in a better mood. Stick to dark chocolates instead of milk chocolate.  For more information on this topic, check out this article: http://igreennutrition.com/health-issues/depression

 

Defining Wellness 

“Trans fatty acids, also known as trans fat, is an artery-clogging fat that is formed when vegetable oils are hardened into margarine or shortening. Trans fat is known to increase blood levels of low density lipoprotein (LDL), or 'bad' cholesterol, while lowering levels of high density lipoprotein (HDL), known as 'good' cholesterol. Many food companies use trans fat instead of oil because it reduces cost, extends storage life of products and can improve flavor and texture.” Here is the source for more information:   

http://articles.mercola.com/sites/articles/archive/2003/07/19/trans-fat-part-three.aspx 

Wellness tip 

Alcohol is a toxin that directly and indirectly affects brain chemistry, organs, and other body systems.  The initial relaxing feeling of a drink is an indication of almost immediate chemical changes occurring in the brain's nerve cells (neurons) in response to the alcohol.  As more alcohol enters the bloodstream, the emotional centers of the brain are affected, often resulting in exaggerated states of emotion such as anger, depression, or aggression.  Instead of self-medicating with alcohol to make yourself feel better, try some dark chocolate, hydrate with water, or exercise for 30 minutes.  If a dreary mood persists, consult with medical professionals for screenings to determine if you have a more serious health concern. From addictioninfo.org 

As always, have a healthy week!

Your Health & Wellness team,

Kristen Allen and Nicolle Herzog, Health & Wellness RELs

Zabrina Andres, Assistant Director of Residential Education for Health & Wellness

[Emily Fiuzat]

---------- Forwarded message ----------
From: Zabrina Andres <zsa...@bucknell.edu>
Date: Wed, Apr 11, 2012 at 1:38 PM
Subject: Fwd: Wednesday Wellness!
To: klr...@bucknell.edu, Adam Andersen <aja...@bucknell.edu>, Adam Tran <avt...@bucknell.edu>, Adriana Zermeno <abz...@bucknell.edu>, Alex Kowler <alk...@bucknell.edu>, Alexander DeRose <akd...@bucknell.edu>, Alexandre Apfel <ala...@bucknell.edu>, Alexandria Hammond <ach...@bucknell.edu>, Allison Cseko <alc...@bucknell.edu>, Amanda Roy <aer...@bucknell.edu>, Amy Badal <aba...@bucknell.edu>, Anna MacAlister <amm...@bucknell.edu>, Becca Nelson <rjn...@bucknell.edu>, Ben Hoover <baho...@bucknell.edu>, Brandon Pinnock <bsp...@bucknell.edu>, Bryce Robertson <br...@bucknell.edu>, cek014 <cek...@bucknell.edu>, Christina Huang <ch...@bucknell.edu>, Christine Rossiello <cer...@bucknell.edu>, Craig Tuller <cat...@bucknell.edu>, Daniel Eshleman <dae...@bucknell.edu>, Daniel Fritz <dif...@bucknell.edu>, Daniel Stern <dwf...@bucknell.edu>, dvt001 <dvt...@bucknell.edu>, Emily Burnett <eab...@bucknell.edu>, Emily Fiuzat <ecf...@bucknell.edu>, Eric Brod <ebb...@bucknell.edu>, Eric Martin <ejm...@bucknell.edu>, Eric Nuber <ecn...@bucknell.edu>, Erica Horne <elh...@bucknell.edu>, Ethan Van Buskirk <ebv...@bucknell.edu>, Felix Boakye-Afriyie <fba...@bucknell.edu>, Garyn Tate <gpt...@bucknell.edu>, Grant Hoover <wgh...@bucknell.edu>, Grant Zeller <gbz...@bucknell.edu>, Jake Bellucci <jmb...@bucknell.edu>, jmk047 <jmk...@bucknell.edu>, Joey Martin <pjm...@bucknell.edu>, Jordan Sukys <jms...@bucknell.edu>, Justin Hicks <jmh...@bucknell.edu>, Kaisha Johnson <kej...@bucknell.edu>, Kate Lebold <kml...@bucknell.edu>, Katurah Klein <klk...@bucknell.edu>, kaw024 <kaw...@bucknell.edu>, Kaytlin Senatore <kas...@bucknell.edu>, kcn002 <kcn...@bucknell.edu>, kea007 <kea...@bucknell.edu>, Kety Silva <kvs...@bucknell.edu>, Kiara Huertas <klh...@bucknell.edu>, Laura Duffy <lpd...@bucknell.edu>, Lisa Carpenter <lmc...@bucknell.edu>, Liz Larkin <erl...@bucknell.edu>, Liz Yale <emy...@bucknell.edu>, Maegan Winkelmann <mew...@bucknell.edu>, Marcia Cooper <mc...@bucknell.edu>, Margaret Davies <mad...@bucknell.edu>, Mark Paleafico <mdp...@bucknell.edu>, Meredith Dickson <mad...@bucknell.edu>, Michael Davis <mad...@bucknell.edu>, Mike Synodis <mjs...@bucknell.edu>, Minjoo Lee <ml...@bucknell.edu>, "Morgan A. Davis" <mad...@bucknell.edu>, mtm024 <mtm...@bucknell.edu>, Nate Deysher <ndd...@bucknell.edu>, Nicholas D'Esposito <nmd...@bucknell.edu>, Nicolle Herzog <njh...@bucknell.edu>, Passion Artis <pca...@bucknell.edu>, Patrick Carey <pjc...@bucknell.edu>, Patrick Reilly <par...@bucknell.edu>, Peter Haxton <pdh...@bucknell.edu>, Rachael Gebely <reg...@bucknell.edu>, Raina Masand <ram...@bucknell.edu>, Rose Dimal <rcd...@bucknell.edu>, Ryan Kelly <rwk...@bucknell.edu>, Ryan Lum <rjl...@bucknell.edu>, Saba Davis <sd...@bucknell.edu>, Samantha Hickman <slh...@bucknell.edu>, "Sean D. Fortney" <sf...@bucknell.edu>, Simeon Smith-Wimbush <sbs...@bucknell.edu>, Stephanie Schneider <sls...@bucknell.edu>, Stephen DeMelis <smd...@bucknell.edu>, Steven Belskie <sab...@bucknell.edu>, Tara Kemp <tfk...@bucknell.edu>, Taryn Boucher <tmb...@bucknell.edu>, teh014 <teh...@bucknell.edu>, Thomas Barr <tsb...@bucknell.edu>, Tom Carle <tjc...@bucknell.edu>, Trevor Kauffmann <tsk...@bucknell.edu>, Tyler McClenithan <trm...@bucknell.edu>, Work Account <zsa...@bucknell.edu>, Yang Lu <yl...@bucknell.edu>, Yanjka Tseveensuren <yt...@bucknell.edu>, Yessica Martinez <ym...@bucknell.edu>

Hey Awesome RAs!

 

Here's your weekly dose of wellness!

 

Upcoming CHOICE events

Bucknell Bingo: Make sure you're working toward completing your Bucknell Bingo cards to get in the running for our awesome prizes! Once you complete an entire row or column, email Zabrina...@bucknell.eduso she can keep track of who has what filled out.

 

 

Campus Events

Bison Bruiser Challenge: The Bison Bruiser Challenge is a 2-mile obstacle course complete with a mud crawl, cargo net and a tire scramble! You can still register for this awesome event with a group of friends or by yourself by going to the CAP Center or in the LC mall during lunch hours. There will be BBQ food and s'mores afterward with live music and awesomeness! Be sure to register!

 

 

Dorm Room Workout

Fruitastic Fun
3 rounds for time:
50 toe taps
40 jumping squats
30 V ups
20 backward lunges
10 burpees
1 minute plank hold

 

 

Fueling Your Healthy Body

Instead of a recipe, this week we suggest you try a Naked Juice from the Bison, 7th Street or the Library Cafe. They're nutritious but remember that they're not a replacement for eating fruit and vegetables!

 

Naturally Healthy

Detoxing

With summer fast approaching, you may be thinking more about your health. Many try detoxing during this time, but be wary of what plan you try! Detox diets may be popular among celebrities, but keep in mind that they have tons of trainers, nutritionists and other professionals making sure they're keeping their bodies healthy in the process. Detoxing isn't a quick fix, but if you want to try it for health reasons, here's a few tips.

 

Three Rules for Cleansing/Detox:
1. Don’t eat anything that won’t mold
2. Don’t eat anything that your great-grandmother wouldn’t recognize
3. Don’t eat anything that is non-fat

With so many stressful aspects of college life, you might want to be careful doing just a liquid or juice cleanse. The key is to remain full, but cut out toxins. Priobiotics found in yogurt can build good bacteria. Keeping full with fresh fruit and vegetables can contribute to the growth of good bacteria, while coffee, alcohol, sugar, and fried foods can cause an unhealthy digestive system. This damages your immune system, because 70-80-% of your immune system is in your digestive tract. Make sure you consider carefully any decision you make and find the unique cleanse that fits your goals. Find more information about detoxification at: http://igreennutrition.com/topics/detoxification

 

 

Wellness Tip

Under each bottle is the amount of sugar that is in each of these drinks. Be mindful of how much sugar you are consuming. Try to choose water instead of a soda at at least one meal today!

 

 

As always, have a healthy week!

Your Health & Wellness team,
Kristen Allen and Nicolle Herzog, Health & Wellness RELs
Zabrina Andres, Assistant Director of Residential Education for Health & Wellness

--
Zabrina S. Andres
Assistant Director, Health and Wellness
Office of Residential Education and Fraternity and Sorority Affairs

Choose Wellness :-D