Physical Health

4 easy recipes to try this month

Anonymous — Tue, 22 Sep 2020 15:00:00 +0000

4 easy recipes to try this month Anonymous (not verified) Tue, 09/22/2020 - 09:00

While healthy eating—and healthy budgeting—look different for everyone, there’s something pretty great about a meal that hits all our major nutrient and costs just a couple bucks per serving. Here are a few ideas to get you going this week!

Garlicky kale and ricotta pizza: $0.90/serving

We’ll start with an easy one: homemade pizza. With necessary carbohydrates, protein and fats from the dough and toppings, a homemade pizza is an easy, filling option with plenty of leftovers. And you’ll only have one pan to wash!

Make your own dough to keep costs low—all you need is flour, yeast, sugar, salt, olive oil and water (many of which you might have on hand already). Then start building it to your specific needs. This recipe calls for iron-rich kale and heart-healthy garlic, along with a couple different cheeses, but you can throw on whatever you’re craving: olives, peppers, spinach or even chicken.

15-bean soup: $0.65/serving

For colder weather or bigger groups of friends, this soup makes a huge protein-packed dinner. It’s full of fresh vegetables and spices and can easily be adapted for picky eaters (use your favorite beans, add meat if desired, leave out the celery if it isn’t your style).

Once you’re done chopping and prepping ingredients, it only takes one pot to come together. This particular recipe also freezes well, meaning you can save some for a night later this month when there just isn’t time to cook.

Loaded mashed potato bowls: $1.68/serving

If you’re ready to upgrade from the basic baked potato, these bowls are a level up. The creamy mashed potato base has all your healthy carbs and fats, and when topped with black beans and cheddar cheese, you also get a protein punch. Add flavor with chili powder, peppers, sweet corn or barbecue sauce. Use chives and sour cream for a little something extra, too.

These bowls are great for a quick and easy lunch. You can also spice it up by using leftovers in your fridge!

Bacon broccoli cheddar quiche: $0.79/serving

We’re big believers in eating breakfast, but we can also support eating breakfast food at any time of day. That’s why this quiche is such a great meal prep idea: You can freeze or pack individual slices, eat it for dinner, heat it up in the morning or share it with your roommate for an at-home brunch.

This recipe already has broccoli, but feel free to add in leftover spinach, tomatoes or whatever is on sale in the grocery store this week. The bacon will make it something to look forward to, and the veggies will get you the vitamins you need to finish the week strong!

While healthy eating—and healthy budgeting—look different for everyone, there's something pretty great about a meal that hits all our macronutrients (carbs, fats, protein) and costs just a couple bucks per serving.

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Let's be blunt: 6 things to consider when using marijuana

Anonymous — Thu, 12 Dec 2019 14:47:03 +0000

Let's be blunt: 6 things to consider when using marijuana Anonymous (not verified) Thu, 12/12/2019 - 07:47

Know the laws

Be informed about marijuana laws and ŷ��ڱ��Ƶ’s Student Code of Conduct (PDF).

Marijuana possession and use is only legal in ŷ��ڱ��Ƶ for adults 21 and over. Underage use is subject to an MIP ticket, fines and ŷ��ڱ��Ƶ sanctions.
It is illegal for anyone (regardless of age) to have or use marijuana on campus in any form, even with a prescription.
Being under the influence of marijuana is a violation of the ŷ��ڱ��Ƶ drug policy and may result in student conduct sanctions and processes.
Driving high could land you with a DUI. According to medical experts, it's best to wait before getting behind the wheel: at least six hours after smoking and eight hours after ingesting edibles.
It’s illegal to take marijuana products out of the state. Additionally, Denver International Airport has banned the possession of marijuana products on its property.
Using marijuana in any form (smoking, eating or vaping) isn’t allowed in public places, including ski resorts, sporting and music venues, state and national parks, campsites, sidewalks, restaurants and outdoor or rooftop cafes.

See the Student Code of Conduct

If you choose to use

Marijuana and its active components (THC and CBD) exist in many forms and strengths and can affect people in different ways. Whether it's your first time or you're a frequent user, here are some things to consider:

#1 Know the serving size, especially for edible marijuana products

Double check the serving size for edible marijuana products. A single serving should contain no more than 10 mg of THC. Remember, it may take 2 hours for edibles to begin to take effect and up to 4 hours to feel the full effect.

#2 Avoid mixing marijuana with alcohol and other controlled substances

Two or more substances used together can slow breathing and result in adverse side effects. Play it safe by using one substance at a time.

#3 Wait before engaging in activities that may put you at a higher risk

It’s recommended to wait at least 3-5 hours after vaping or smoking and 6-8 hours after consuming edibles before engaging in higher risk activities like driving, skiing or swimming.

#4 Start low and go slow

If you’ve never used marijuana before, start low and go slow until you know how it will affect you. This is especially important when experimenting with edibles and concentrates. Look for products with lower THC levels and wait to see how it affects you before consuming more.

For reference, flower usually contains 10-30% THC while concentrates commonly contain 60-90% or more. If you choose to use, go with products that are within your limits, and always follow the guidelines and directions provided on the original packaging.

#5 Reduce your frequency

Using marijuana less frequently has been shown to lower the risk of dependency, negative mental health symptoms and long-term health effects. Current recommendations suggest consuming marijuana no more than 1-2 times per week.

#6 Store marijuana products safely and keep them away from pets

Keep marijuana products in the original packaging so they are easily identifiable. Be sure to store them in a safe area that cannot be accessed by pets. Marijuana can be harmful to animals. If your pet does consume any marijuana products, call a vet right away.

Campus Resources

If you'd like to talk to someone, resources are available on campus. ŷ��ڱ��Ƶ Health Promotion offers an Exploring Substance Use Workshop. This free, voluntary workshop provides students with a safe, non-judgmental space where they can explore their relationship with substance use and discuss personal experiences. Students of all levels of use and non-use are welcome.

For additional on-campus support and resources, visit the Get Help and Resources page or check out the Collegiate Recovery Center (ŷ��ڱ��ƵCRC).

More Health & Wellness Articles

Marijuana and its active components, THC and CBD, exist in many forms and strengths and can affect people differently. Whether it’s your first time or you’re a frequent user, here are some things to consider if you choose to use:

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Tips for talking to your partner about STIs

Anonymous — Tue, 05 Nov 2019 17:30:31 +0000

Tips for talking to your partner about STIs Anonymous (not verified) Tue, 11/05/2019 - 10:30

Did you know the most common symptom is no symptom at all? Sexually transmitted infections (STIs) can be a difficult topic to discuss with our partners. However, it’s important to talk about. While it may feel like an awkward subject, it doesn't have to be. The good news is that talking about STIs and getting tested with our partners can help improve our communication and relationship in general. Here are some tips for starting a conversation.

Take the lead

“I just wanted to let you know that I got tested for STIs last month…” is a strong start. Taking the initiative to get tested, receive treatment if necessary and know your status keeps you and your partner safe. Once you’re ready to have the conversation, you can open up by sharing your results and showing that it’s normal to get tested.

If they respond that they haven’t been tested or it’s been a while since their last checkup, encourage them to get tested, too. That way you’ll both be on the same page and have the same information. This is also a good time to remind them that getting tested doesn’t mean they have an STI, and if they do, most are curable and all are treatable. Remind them that having an STI doesn’t say anything about them; infections can happen to anyone.

Jump in together

If you haven’t been tested recently either, start a conversation with your partner about getting tested together. If you’re feeling uncomfortable about it, acknowledge the awkwardness. For instance, you can say: “This is awkward, but I think it’s time for us to get tested for STIs. Would you be willing to go together?”

This kind of conversation lets you share an awkward experience while empowering you both to take care of yourselves and each other. If your partner has been tested recently, ask them if they can provide support for you getting tested or talk about their experience so you know what to expect.

Share your results

Talking about an STI you had or have, or hearing about one from your partner, can be a stressful situation. There are a few things to keep in mind:

STIs don’t define people or their behaviors
Many STIs are curable and all are treatable
Millions of people contract STIs every year
For those in monogamous relationships, an STI doesn’t necessarily mean someone cheated (in some cases, it can take years for symptoms to show up, if at all).

Start this type of conversation in a safe place where you won’t be interrupted, and practice what you’d like to say ahead of time. “I’ve had chlamydia. My doctor treated it, so I don’t have it anymore, but it made me realize we should be getting tested more often…” or “I was just diagnosed with gonorrhea and my doctor said you can also get a prescription for the same antibiotics…”

Sometimes people need time to process this type of information, and that’s okay – let them know you’d like to continue talking about it when they feel ready.

If your partner discloses an STI to you, remember these facts and consider how you’d want to be treated if you were the one in their place. Be compassionate, avoid judgment and take on your collective health together.

Resources

If you have questions or would like to get tested, Medical Services offers STI testing and other sexual and reproductive health services.

Free safer sex supplies (condoms, lubricant, etc.) are also available at Health Promotion on the third floor of Wardenburg Health Center.

For general information on sexual health and sexually transmitted infections, visit Beforeplay.org

More Health & Wellness Articles

Did you know the most common symptom is no symptom at all? Sexually transmitted infections (STIs) can be a difficult topic to discuss with our partners. While it may feel like an awkward subject, it doesn't have to be. Get tips for starting the conversation.

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Better breakfasts for your nutrition goals

Anonymous — Wed, 04 Sep 2019 06:00:00 +0000

Better breakfasts for your nutrition goals Anonymous (not verified) Wed, 09/04/2019 - 00:00

You’ve probably heard that breakfast is the most important meal, but what makes it so important? Jane Reagan, a registered dietitian (RDN) at Nutrition Services, explains why breakfast is essential and shares a few breakfast recipes to try.

Free Nutrition Consultation

Do you have food allergies, or want to learn how you can eat healthier on campus? Medical Services offers free nutrition consultations with a registered dietitian for nutrition-related concerns, ranging from diabetes/hypoglycemia to disordered eating, food allergies, healthy weight gain or loss, sports nutrition and more.

The Nutrition Resource Clinic is offered during the fall and spring semesters.

How does eating breakfast affect learning and memory?

When you get up in the morning, you’ve usually fasted for 10-12 hours, so you will have lower levels of blood sugar. Eating first thing in the morning raises your blood sugar and helps keep it steady, which can improve your mood and help you have more energy throughout the day.

In addition to raising blood sugar levels, having breakfast can improve cognitive function and memory. Studies have shown that when people eat breakfast, things like concentration, memory and energy improve.

What kind of foods do you recommend?

It’s important, whenever possible, to eat a balanced meal with fiber, a fruit or vegetable, calcium, protein and whole grains. Getting a serving of each of these nutrients can help you feel more energized without the mid-afternoon crash.

Protein is especially important. It makes up every enzyme, hormone and muscle in your body, so starting your day off with one serving of protein is essential. Amino acids, the building blocks of protein, also play an important role as neurotransmitters in your brain, which help you feel more alert, happy and relaxed.

Carbohydrates with fiber, such as whole grain cereals, oatmeal whole grain bread are also important to help you sustain energy for longer periods of time. Fiber keeps blood sugar steady and can make you feel fuller for longer.

What recipes are good to try?

Breakfast No. 1

Berry protein smoothie with 1/2 bagel

1 cup unsweetened almond milk
1 cup frozen berries
1/3 cup protein powder (vanilla or unflavored)
1 tablespoon ground flaxseed
5 walnut halves
1 cup baby spinach
1/3 cup ice
½ bagel, toasted, with 1 tablespoon cream cheese

Nutrition information

Protein: 39 g
Fat: 14 g
Carbohydrate: 61 g

Breakfast No. 2

Fruit and overnight oats

½ cup dry rolled oats
1 ¼ cup unsweetened almond milk
2 tablespoons chia seeds
1 peach, cubed or apple or ¾ cup berries
1 tablespoon raisins
1 teaspoon vanilla extract
1 teaspoon ground cinnamon

Nutrition information

Protein: 15 g
Fat: 16 g
Sat Fat: 4 g
Carbohydrate: 56 g

Breakfast No. 3

Peanut butter Greek yogurt, granola and banana parfait

1 cup plain Greek yogurt
1 tablespoon natural peanut butter
¼ cup granola
1 banana

Nutrition information

Protein: 32 g
Fat: 20 g
Carbohydrate: 54 g

Breakfast No. 4

3-minute breakfast burrito

2 eggs
2 tablespoons low-fat milk
¼ cup black beans
1 whole grain tortilla
2 tablespoons shredded cheddar cheese
1/5 avocado, sliced
2 tablespoons salsa

Cooking directions

Coat a microwave safe coffee mug with cooking spray.
Add eggs and milk to the cup, beat until blended.
Microwave on high power for 45 seconds; stir.
Add in black beans and stir again.
Microwave until eggs and beans are almost set, about 30 to 45 seconds longer.
When the egg and bean mixture is hot, spoon it onto the tortilla and top with shredded cheese, avocado and salsa.
Wrap tortilla into a burrito.

Nutrition information

Protein: 26 g
Fat: 23 g
Carbohydrate: 35 g

ŷ��ڱ��Ƶ the expert

Reagan studied for her RDN at the University of Northern ŷ��ڱ��Ƶ and received her Masters in Counseling from Boston University. Her favorite thing about working for Medical Services is getting the chance to do what she loves and feels passionate about. She loves helping students better understand the relationship between the food they eat and the way they feel physically, mentally and emotionally. The students she works with inspire her daily with their life stories, struggles and accomplishments.

Medical Services offers nutrition counseling services as well as free consultations at the Nutrition Resource Clinic.

We've all heard breakfast is the most important meal, but what does that mean when it comes to how our brains function throughout the day? Learn more about how eating breakfast can improve brain function.

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Tips to maximize your ŷ��ڱ��Ƶ summer

Anonymous — Thu, 16 May 2019 23:00:23 +0000

Tips to maximize your ŷ��ڱ��Ƶ summer Anonymous (not verified) Thu, 05/16/2019 - 17:00

Summer is just around the corner. That means you’ll have more opportunities to get outdoors, soak up some vitamin D and get active. Follow these tips to maximize your ŷ��ڱ��Ƶ summer.

Outdoor exposure

300 days of sunshine combined with high altitudes make ŷ��ڱ��Ƶ a great spot to catch a sunburn. Minimize the risks while still enjoying our especially great outdoors with these guidelines:

Apply sunscreen of at least SPF 30 half an hour before heading outside. Reapply every couple of hours to avoid burns.
Wear protective clothing like sunglasses, hats and long-sleeved shirts if you’re out in the sun for a while.
Know the signs of dehydration, and always drink plenty of water. If you’re taking a pet out on the trails with you, be sure you’re carrying enough water for them, too!
Invest in mosquito and other bug repellants if you'll be hiking, biking, camping or spending time in wooded areas.
If you'll be exercising outdoors, try to stay in the shade, or go in the early mornings and evenings when temperatures are lower and the sun isn't directly above you.

Biking

With plenty of designated lanes and trails, Boulder is the perfect place to log some miles on your bike. Whether you’re commuting to work, stopping by the farmer’s market, or heading up to Chautauqua, keep these tips in mind:

You already know that helmets greatly reduce the risk of brain injury—so wear yours with pride!
If you'll be riding at night, make sure you’re riding with your lights on. You’ll also want to invest in reflectors for your bike and your clothes.
Know the laws and follow them. Ride with the flow of traffic, stay in your lane and use hand signals. It’s illegal to ride with headphones in, so unplug before you pedal.
When riding with friends, stay single-file to allow cars, pedestrians and other cyclists to use the roads and paths alongside you.
Biking is subject to the same DUI laws as driving in ŷ��ڱ��Ƶ. So, if you've been drinking, it’s better to stay off the bike.

Looking for activities this summer?

Here are some Boulder activities to try:

Instructional classes at The Rec including martial arts, swim lessons, dance and more
Boulder Creek Festival: Saturday, May 25, to Monday, May 27
Bolder Boulder: Monday, May 27
IRONMAN Boulder: Sunday, June 9
Bike to Work Day: Wednesday, June 26
Tube to Work Day: Friday, July 12

Camping

Rocky Mountain National Park is right in our backyard, and there's no better way to explore it than with a camping trip. Whether you’re staying local or heading out of town, here’s what we recommend:

Speak with your primary care provider about any vaccinations you may want depending on where you'll be camping.
Check the rules and regulations of Rocky Mountain National Park before heading out.
Avoid food poisoning by packing food in tight, waterproof containers and keeping your cooler insulated. Be sure to sanitize your hands often. Separate raw foods from cooked foods, and cook meats to the appropriate temperature (bring along a meat thermometer to be sure).
Be smart about drinking water. Bring along your own bottled water, or research the water treatment method that works best for you. More information on doing so can be found on the CDC website.
Keep a first-aid kit stocked and ready to go. Review your basic health skills before leaving, like how to identify poison ivy, what to do if you see a wild animal, how to disinfect a cut and CPR.
Get social with the buddy system. Have someone looking out in case of an emergency and do the same for them, whether you’re hiking, kayaking, swimming or climbing.
Have all the gear you need ready to go. If you’re not ready to make the full investment, the Outdoor Program through the Rec Center rents out all kinds of gear to ŷ��ڱ��Ƶ Boulder students!

If you have any questions about summer health, make an appointment with ŷ��ڱ��Ƶ Boulder Medical Services. This can be done online at Myŷ��ڱ��ƵHealth or by calling the Medical Clinic at 303-492-5432.

Summer is just around the corner. That means you’ll have more opportunities to get outdoors, soak up some vitamin D and get active. Follow these tips to maximize your ŷ��ڱ��Ƶ summer.

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Fueling for finals

Anonymous — Tue, 30 Apr 2019 06:00:00 +0000

Fueling for finals Anonymous (not verified) Tue, 04/30/2019 - 00:00

Whether you’ve got papers, presentations or exams coming up, finals can take a toll on your mind and body. It’s especially important to fuel up during this time, so you can retain information, maintain energy levels, concentrate and manage your stress. Here are some ways you can best prepare yourself and fuel for finals.

Follow the key equation

During high-stress and high-pressure times, you need high-quality fuel. That means you’ll need a combination of carbohydrates + protein + healthy fats. These major nutrients work together to power your brain, keep your energy high and improve memory and focus.

For breakfast, we recommend keeping it simple with a couple of hard-boiled eggs (protein + fat) with fresh fruit (carbohydrates). While all of these nutrients fuel us, a good balance of protein and fat helps to slow down carb digestion, meaning your carbs will give you more sustained energy throughout the morning, so you can avoid a crash before lunch.

Plus, eggs have lots of antioxidants, vitamins and choline – essential to the brain’s memory function. Fruit also has vitamins and antioxidants, plus natural sugars, which can make them a good source of sweet, on-the-go energy.

For lunch, we can recreate the carbohydrate + protein + healthy fats equation with a tuna sandwich on whole wheat bread (hello, fiber!) and avocado, which will help keep your blood pressure and stress levels low. When it comes time for dinner, we suggest aiming for something lighter: leafy greens with an olive oil-based dressing and a lean protein like chicken or tofu.

Resources available to you

If you’re struggling with depression, anxiety or stress management, try SilverCloud – a free, self-guided program to help you overcome feelings of depression, anxiety and stress.

Need someone to talk to? Consider attending a Let’s Talk session – free and confidential consultations for students on campus. All sessions are anonymous.

If you struggle with procrastination or have difficulty concentrating, join Getting it Done – a free, three-session workshop offered throughout the week.

Treat yourself

When you’re in Norlin all afternoon or up late studying, snacks can be your best friend. The same equation applies to snacking: Greek yogurt with granola, whole grain toast with peanut butter and string cheese or some classic trail mix with fruit and nuts are all great options. Pack a few extra snacks ahead of time so you’re prepared when the hunger hits!

For stressed induced cravings, we recommend dark chocolate. With antioxidants and a little jolt of caffeine, dark chocolate can actually increase blood flow to the brain and give you that extra boost of energy. It also causes your body to release endorphins, so you’re likely to feel happier and more relaxed.

Use these snack breaks as a break. Take a few minutes to savor what you’re eating, get a little distance from your work and practice mindfulness in the moment. Get a drink of water (staying hydrated is also necessary for focus and energy) and take a quick lap around your study spot before picking things back up – you’ll be more productive in the long run.

Practice self-care

Your body absorbs nutrients most efficiently when it’s taken care of. Just like finding time to eat a full meal and drink a full bottle of water, it’s important to find time for self-care.

Working in just 20 minutes of exercise into your study routine can help alleviate stress by increasing blood flow and releasing endorphins. Getting 7-9 hours of sleep nightly also helps to preserve your memory and immune function. Adopting these key habits can make you more effective at studying, writing, reading and retaining information.

Taking breaks can fuel you as well. Blow off steam with physical activity, find a sense of calm with meditation or get your mind off the stress by enjoying an activity with friends. Mental breaks give you much-needed time to refresh and reset. Plus, when you’re feeling refreshed, you’re more likely to make meaningful progress toward your goals.

Whether you've got papers, presentations or exams coming up, it's especially important to fuel up with the right food to better retain information, maintain energy levels, concentrate and manage stress.

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Thinking of quitting? How to nix the nicotine

Anonymous — Wed, 20 Mar 2019 19:58:57 +0000

Thinking of quitting? How to nix the nicotine Anonymous (not verified) Wed, 03/20/2019 - 13:58

The end of the spring semester can be a time of change. There’s a lot on the horizon: Whether it’s finding a job, planning a trip or making a plan to quit tobacco, having support can go a long way toward reaching your goals.

What are some things to consider when quitting?

Quitting tobacco use is beneficial to both your physical and mental health. However, quitting takes time and energy, so being prepared and learning what works and what doesn’t can help ensure your success. Here are some things to keep in mind:

Coaching can help you create a detailed plan before you quit, including setting a start date, determining if you want to use a quit-aid and identifying potential triggers.
Share your plan with a few close friends or family members and ask for their support to stay on track.
Nicotine replacement therapies (NRT) like patches, gum and lozenges can reduce withdrawal symptoms and minimize cravings. These are use-specific doses of nicotine, unlike vaping, and are designed to help people step down their use while limiting exposure to other chemicals.
While cravings can be tough, they typically don’t last more than 1- 5 minutes. Having a distraction such as a mobile game or a Rubik’s Cube can help keep you occupied until the craving passes.
Practicing stress management and relaxation techniques such as deep breathing, exercising and reading can help prevent relapse.

Be patient with yourself. Quitting tobacco takes time, commitment and self-love. If you slip and use tobacco or other nicotine products, don’t be too hard on yourself. You’ve learned something new about what worked and what didn’t. Apply that knowledge and continue forward. Many tobacco users try several times before they are able to quit for good.

What resources can help me quit?

Health Promotion (on campus) offers free quit kits, one-on-one tobacco coaching and workshops to support students with explore their relationship with tobacco, identify goals and create a plan. Visit Wardenburg 130 or call 303-492-2937 to schedule an appointment.
The ŷ��ڱ��Ƶ QuitLine is a free online resource for ŷ��ڱ��Ƶ residents 15 years of age and older. It offers resources including community support and online or over-the-phone coaching.
Smokefree.gov is an interactive website that can help with creating a quit plan and includes apps and a mobile version for accessing cessation resources on the go. Follow them on Facebook, Twitter, and Instagram.
Kill the Can offers support and resources for those looking to quit smokeless tobacco like chew and dip.
This is Quitting is a free app that allows you to connect with real people who have quit JUULs and cigarettes. The app offers free messaging, structured exercises and other training tools to help you be successful.

Choosing to quit using tobacco is beneficial to your physical and mental health. It takes time and energy, so being prepared and learning what works and what doesn’t can help ensure your success.

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Let it rip

Anonymous — Thu, 14 Mar 2019 14:47:03 +0000

Let it rip Anonymous (not verified) Thu, 03/14/2019 - 08:47

Whatever you call it – passing gas or letting one rip – bloating and gas happen to everyone. It’s not without reason: bloating provides clues about how your digestive system is reacting to what you’re eating and drinking, as well as what might be missing. Jane Reagan, a registeried dietition nutritionist (RDN) at Medical Services, shares why you get gassy and bloated and what you can do to minimize it.

What does it mean when we get bloated or gassy?

Bloating and gas are very common gastrointestinal (GI) symptoms, and it’s normal to have some intestinal gas within our digestive tracts. Gas and bloating can be mild or it can be extremely uncomfortable, leading to distention and pain. While it can feel embarrassing to talk about these symptoms, it’s important to understand if your bloating is normal or if it might be caused by other more significant factors that need to be addressed by a professional.

What causes bloating and gas?

There are a variety of reasons you might experience bloating and gas. Fiber is one of the most common causes of GI distress. Your body doesn’t digest fiber. Because of this, bacteria in your colon produce gas as a by-product of that indigestible fiber. In addition, if your digestive system is not firing on all cylinders, you may experience a greater amount of gas or bloating.

Eating too fast, overeating and even swallowing too much air by drinking carbonated beverages or chewing gum can contribute to bloating. Caffeine is also a factor, as it can overstimulate your digestive tract. Food sensitivities or hormonal imbalances can have a similar effect. Finally, stress can lead to increased bloating – it’s all linked!

High fiber foods like beans and veggies can increase bloating. However, low fiber diets can also cause bloating, since fiber is required to keep things moving and prevent constipation. When it comes to eating fiber, it’s important to find a balance, so you can meet your dietary needs without overdoing it.

Other foods that contribute to gas often contain sugars or sugar alcohols. Sugars exist in a variety of food products including dairy, wheat, sweets, vegetables and fruits, all of which can contribute to gas and bloating. Sugar alcohols, such as sorbitol and xylitol, can also cause gas and other digestive symptoms. These types of alcohols are often found in artificially sweetened foods and chewing gum.

Again, it’s important to find balance and practice moderation. Most of the time, you don’t need to eliminate things entirely (unless they are making you feel ill or uncomfortable, in which case you should talk to a professional), but you need to be mindful of what you’re ingesting, how much and how it makes you feel.

How can you minimize bloating and gas?

To reduce bloating and gassiness, try some of these tips:

Chew food thoroughly.
Eat slowly; make each meal last for at least 20 minutes.
Avoid swallowing excess air (chewing gum, drinking carbonated beverages).
Stay active – exercise helps digestion.
Do not introduce too much fiber too soon; add it into your diet slowly.
Rule out food sensitivities or allergies under the direction of an RDN.
Take digestive enzymes and/or probiotics to improve gut health.
Try digestive herbs, such as ginger, fennel and mint – incorporate these into more of your cooking or add them to things like tea.
Try drinking apple cider vinegar in moderation: 1 tsp mixed in 6 oz. water before each meal.

Most of the time, bloating is caused by food or environmental factors. Most people will experience some gas as a result of fiber and normal digestion. Sometimes, however, bloating can have a more serious underlying cause, such as irritable bowel syndrome (IBS), lactose intolerance, Small Intestinal Bowel Overgrowth (SIBO) or a gastrointestinal disease.

If your gas or bloating becomes painful enough that it disrupts your day-to-day life – if you can't eat, sleep, have diarrhea, constipation or other issues – it may be time to see a doctor or consult a registered dietician.

There are a variety of resources on campus to support your nutritional needs. Medical Services offers a free Nutrition Resource Clinic (available at the Recreation Center) for basic consultations during the academic year as well as ongoing, in-depth Nutrition Counseling. Housing & Dining Services also has a registered dietitian on staff, who can meet with students individually, answer questions, do dining hall walk-throughs and more.

Bloating and gas happen to everyone. Registered dietician nutritionists at Medical Services let us know why we get gassy and bloated and what we can do to minimize it.

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Let's talk about recovery and support

Anonymous — Mon, 04 Mar 2019 16:48:49 +0000

Let's talk about recovery and support Anonymous (not verified) Mon, 03/04/2019 - 09:48

Recovery is a unique experience. Many people enter recovery because they’ve struggled with alcohol or drug use. Some have experienced other mental health concerns including depression, anxiety or eating disorders. Others have confronted compulsive behaviors related to sex, relationships, gambling, exercise, work or technology. The moral of this story: there is no one size fits all when it comes to recovery.

Sam Randall, program manager at the ŷ��ڱ��Ƶ Collegiate Recovery Center (ŷ��ڱ��ƵCRC), is here to dive into what recovery is and how you can best support those around you who are living a life in recovery.

What the recovery process looks like

The recovery process varies depending on each person’s physical and mental health condition and history, emotional and social support and the type of change someone wants to make in their life.

For some, recovery is a natural process. The realization that things aren’t going well or that something needs to change fuels the decision to make changes and seek out support. When this is the case, it can help to have encouragement from friends and family or to talk with a counselor about how to change old patterns and reinforce positive changes. This type of recovery is often called “natural recovery”.

For others, recovery is a more intense and ongoing process. Maintaining recovery can be difficult, especially if someone is not able to reduce or stop their behaviors (drinking, using, etc.) even when they want to.

Life in recovery

We will be using recovery from a substance use disorder as an example.

For many, staying abstinent from drugs and alcohol is a big part of recovery. It enables the brain to heal and stay healthy and addresses some of the biological aspects of addiction. It also allows the person to focus on psychological and social dimensions that may be involved.

For others, moderation of use may be doable when combined with self-awareness and a good support system. It’s important to note, though, this can be risky for some. If moderation doesn’t work well, abstinence may be the best option.

Many people find that peer support is an important factor in their recovery, whether it’s through friends or recovery support meetings and sober communities. Peer support provides an opportunity to connect with others who can relate, feel motivated to continue recovery, learn new coping skills and provide support for lifestyle changes.

In addition to peer support, many also work with a mental health counselor, addiction counselor or psychiatrist, to help address deeper biological and psychosocial roadblocks. Others may go through more intensive treatment that may include detoxification and inpatient or intensive outpatient treatment. These options provide an opportunity to safely stabilize and begin the process of recovery. ŷ��ڱ��ƵCRC provides students the opportunity to get help outside of the university and return to ŷ��ڱ��Ƶ after treatment in order to continue their education.

Eventually, many people find that they are living a new normal and have a fulfilling, healthy life as a person in long-term recovery. Maintaining recovery can take many forms including attending recovery support meetings, checking in with a supportive friend or seeing a counselor for ongoing therapy. It’s also important to find moments of fun through the recovery process, discover new ways to connect and feel a sense of purpose in life.

How to support a friend in recovery

If your friend is currently in recovery, support them through the process. For instance, if you’re out with friends, help them find a non-alcoholic drink without making a big deal of it.

Find activities you can do together that don’t involve substances. While some people do okay with social use, it may be difficult for others. If many of your social activities involve substances, and your friend is in recovery or trying to stay sober, it can mean a lot if you offer to do something else with them instead.

Offer to go with your friend to a recovery meeting as a support person. It can be scary to walk into a meeting when you’re newly sober or don’t know anyone, so having a friend there can help. Even if it’s not their first meeting, you can be supportive by learning more about recovery.

Trust in your friend. If they say they don’t want to drink or use, believe them. Tell them you’ll be there to support them. It takes courage for them to say it out loud, so be sure to affirm your friend’s decision.

Resources

There are a variety of support resources on and off campus for someone who might be struggling. From support meetings on campus to workshops, student groups and substance-free community events, there are a number of options for anyone looking for support.

The ŷ��ڱ��Ƶ Collegiate Recovery Center (ŷ��ڱ��ƵCRC) provides support for students in recovery from substance use disorders or other addictive behaviors. ŷ��ڱ��ƵCRC serves as a welcoming space for those who are in recovery or living a substance-free lifestyle. There are a variety of programming options available including weekly support meetings, sober housing and more. Join a community of students who can relate and offer support. ŷ��ڱ��ƵCRC is located in UMC 414.
Counseling and Psychiatric Services (CAPS) offers confidential mental health services for students, including workshop and therapy groups, individual counseling and psychiatric care.
Health Promotion offers an Exploring Substance Use Workshop for students to explore their relationship with substance use and discuss ways to improve their university experience. All levels of substance use and non-use are welcome.
Sober Buffs is a group of students who like to have fun without alcohol and drugs for a variety of reasons and are supported by the ŷ��ڱ��ƵCRC. They host sober social events throughout the year, including pool parties, bowling, game nights, football tailgates and more.
There are also free, peer-based recovery support groups available in the community, including 12-step programs (AA, NA, etc.), SMART Recovery, Refuge Recovery, Life Ring, Women for Sobriety, Phoenix Multisport and more.

ŷ��ڱ��Ƶ the expert

Sam Randall is the program manager for the Collegiate Recovery Center at ŷ��ڱ��Ƶ Boulder and serves on the board of the Association of Recovery in Higher Education. She has worked in the field of addiction and recovery for 10 years and as an educator and mentor for over 20 years.

Having started her own recovery while at a major university, Randall is passionate about building a culture in higher education that supports recovery and well-being. She also leads creative, interactive presentations that challenge the social stigma often attached to mental health conditions and recovery and increase the likelihood that others will get help when they need it.

When not sharing about how awesome recovery is, Randall is usually out backpacking in the wilderness. She also is trained as an architect, which explains why the ŷ��ڱ��Ƶ Collegiate Recovery Center has such great lighting.

There are many reasons someone may enter recovery or identify as being in recovery. Let's dive into what recovery is and how we can be supportive of those living a life in recovery.

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How to feel better on a budget

Anonymous — Wed, 27 Feb 2019 20:15:38 +0000

How to feel better on a budget Anonymous (not verified) Wed, 02/27/2019 - 13:15

Have a tight budget? Taking care of yourself and feeling good shouldn’t have to cost you. Here are some ways to feel better without spending much money.

If you have a moment...

Jot down a list of things you’re grateful for.
Stretch it out: Touch your toes, reach for the ceiling and take several deep breaths.
Put in your headphones and turn on a song that makes you feel happy.
Leave post-it notes with positive affirmations (I am capable, I work hard, I can do this) on your mirror, computer or notebook.
Watch a funny video—laughter can increase serotonin levels (the feel-good hormone).

If you have a while...

Text a friend or family member and have a quick conversation. Consider making plans to get together.
Get out into nature for a short walk, bike ride or find a quiet place to sit and let your mind wander.
Check yourself using HALT: Are you Hungry, Angry, Lonely or Tired? If you answer yes to any of these, take care of those needs first. If you’re hungry, have a snack. If you’re tired, squeeze in a 20-miute power nap.
Try out a crossword puzzle, Sudoku, word search or other engaging game. Most are available as free apps!

Novel 5-minute workout improves blood pressure, may boost your brain

Could working out five minutes a day, without lifting a single weight or jogging a single step, reduce your heart attack risk, help you think more clearly and boost your sports performance? Preliminary evidence suggests yes.

If you have plenty of time...

Pick up your favorite book, watch your favorite movie/show or listen to your favorite album.
Make your favorite comfort food. Whether you’re craving nachos, spaghetti or masala, the act of cooking and nourishing yourself can go a long way.
Dedicate time to a hobby (or find a new one) such as drawing, writing, dancing or martial arts—anything you can enjoy doing without feeling stressed.
Take care of your space. Find a quick fix that makes your environment feel less overwhelming, such as putting away the dishes or organizing your desk, and check it off your to-do list.
Create a self-care toolkit. Collect the things that help you feel better and keep them together for the next time you need to feel better fast. Need ideas? Grab your favorite puzzle, book, hobby supplies, an affirmation note or your favorite candy bar.

Have a tight budget? Taking care of yourself and feeling good shouldn’t have to cost you. Here are some ways to feel better without spending much money.

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Physical Health

4 easy recipes to try this month

Garlicky kale and ricotta pizza: $0.90/serving

15-bean soup: $0.65/serving

Loaded mashed potato bowls: $1.68/serving

Bacon broccoli cheddar quiche: $0.79/serving

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ŷ���ڱ���Ƶ the expert

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Tips to maximize your ŷ���ڱ���Ƶ summer

Outdoor exposure

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Camping

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How to feel better on a budget

If you have a moment...

If you have a while...

Novel 5-minute workout improves blood pressure, may boost your brain

If you have plenty of time...

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Tips to maximize your ŷ��ڱ��Ƶ summer

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