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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-2pmStudent Health Center

2nd floor, DePaolo

Wednesday, Nov. 14

Free Needle-Free

HIV Testing, 9am-3pmStudent Rec Center 114

50 Shades of Sex

7pm, Graham

Hewlett Great RoomCo-sponsored with CARE

Tuesday, Nov. 27

Free HIV Testing

11am-2pmStudent 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 Mindfully5:30pm

Graham Hewlett

Great Room

Health PromotionStudent Rec Center 104

Hundley Health

Education Center

910-962-4135

www.uncw.edu/

healthpromo

November Newsletter 2012Healthy Hawk Hints

Editor: Sara Janakas, Health Promotion Peer Educator

Celebrate Health This Thanksgiving!

By: Alexandria Langlois, Health Promoon Peer Educator

As the holidays approach the quesons on everyone's mind is "How can I make it throughThanksgiving without gaining weight?!" Well look no further! Health Promoon is here to help!There are many ways to enjoy the day without giving up the foods you love. Here are some ps!

1. Don't overeat: As tempng as the 12 foot Thanksgiving buet sounds, there is no need to pileyour plate! Survey the buet before lling your plate. Cut your porons in half and choose only yourfavorite foods. Eat unl you are sased, not stued. There is sll a way to enjoy thanksgivingfavorites while eang sensible porons!

2. Connue to Exercise: Just because you don't have the Student Rec Center with you over breakdoesn't mean you cant workout! Get creave! Meet up with some old friends and walk theneighborhood or take the family dog for a run! Exercise helps prevent holiday stress and preventsweight gain from all the yummy food!

3. Eat Healthy: Try baking your own healthy dish! Prepare your favorite dishes lower in fat andcalories. This will promote healthy eang for not only you but also the rest of your family! Focus onthe vegetables and healthy opons on the table and avoid the fried deserts.

Always remember that there are healthy ways to enjoy the holidays without having to leaveThanksgiving break feeling like a stued turkey! Don't restrict yourself from eang your holidayfavorites. Everything is okay in moderaon!

How to Beat Exam

Stress

By: Melissa Heivly,Health Promoon Peer Educator

As the semester is windingdown, many people are going tostart to feel the stress buildingas a result of nal exams. Somesymptoms of exam stressinclude: diculty geng tosleep or diculty waking up,forgeulness, poor appete,increased anxiety and irritability,headaches, and blurred vision

oen from staring at a screen fortoo long. Luckily, there are manyways to beat this kind of stress!Here are a few suggesons:

1. Avoid stressful people.

Stress is contagious! Duringexam week, you may not wantto study with your super tensefriend because their panic couldbe fueling yours. If they insist onstudying with you, suggest thatyou would rather study alone ornd yourself a new study buddy.

2. Eat healthy and exercise.

Skip the high caeine and sugaryenergy drinks and go for snacks

like granola bars or fruits andveggies to keep your blood sugarstable. If you plan on studying foran extended period of me, youmay want to pack a snack withprotein such as a peanut buersandwich. Also, try to get someform of exercise like going on awalk on some of the trails aroundcampus or parcipang in agroup exercise class in the SRC.

3. Encourage yourself to take

breaks. For every hour that you

study, give yourself a 15 minutemind break. Some suggesonswould be checking Facebook/Twier, calling one of yourfriends, or listening to yourfavorite music. This break willhelp your brain rest making iteasier to refocus when you getback into your work.

4. Get a good night of sleep

When you are red it becomesmuch harder to manage your

stress. If you are having troubsleeping try to reduce your intof smulants such as caeine,nicone, and alcohol. Also, alloyourself plenty of me to unwbefore bed and do not confuseyour bed with a desk and bringyour notes to bed with you. Yobed is for sleeping!

By following these simplysuggesons, you will be feelingcalmer, beer prepared for yobusy exam and holiday schedu

Thanks to everyone who

donated canned food on

Food Day. 204 lbs. of food

were collected which tota

to 72 meals!

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Thankful for the Doctors!By: Mary Canel, ANP-BC

Abrons Student Health Center

HOLIDAYS are ahead and just afew weeks left to write papers,give presentations, and preparefor final exams. What is thatburning, sour sensation in mythroat? It worsens at night when Iam trying to sleep, and I belch

constantly. REFLUX! Stomach acidproduction necessary for fooddigestion increases duringstressful situations. When healthypeople respond to that whichhappens in life with unhealthycoping behaviors such as heavyalcohol intake, smoking, and

disordered eating, it can lead toacid flowing backward from thestomach to the esophagus. Whenyou lie down to rest, the acidspills over into the esophagus,stealing the enjoyment from anight of sleep. Over-thecounterantacids can help neutralize theacid, and relieve the symptoms,but often you can prevent the

symptoms with a few lifestylemodifications.

AVOID ALCOHOL, TOBACCO, ANDILLICIT DRUGS. Chronic irritationcaused by these substances oftenleads to difficulty swallowing, achronic cough, or even moreserious health problems.

Smoking and illicit drugs have aninflammatory and drying effecton the mucous membranes thatwill slowly make matters worse.

MINIMIZE spicy, fried and fattyfoods, caffeine, tea, carbonatedbeverages and chocolate. EATSLOWLY. EXERCISE to reducestress. SEEK COUNSELING to findhealthy ways to relieve stress.

CONTACT YOUR HEALTH CAREPROVIDER if symptoms suddenlyworsen or persist beyond twoweeks. Modify a few things andimprove your life.

Good luck during the end ofsemester and enjoy the holidays!

Happy Holidays!!!

By: Jonathan Bustle, ACE Cered Personal Trainer, UNCW Seahawk Fitness

Hello fellow Seahawks! Tired of going home every holiday and not having access to a gym to work o those

holiday calories?? Well worry no more! I have provided a list of exercises you can do to keep o 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!

Multasking can be a great boon to you during your holiday mes as one can easily do calf raises while brushing

teeth or toe taps to prevent shin splints while watching TV. Geng friends/family to work out with you is a great

movator 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 aer eang and focus on balanced meals to aid in recovery.

Having trouble choosing the right foods to eat?? Head over to the campus diecian before heading home for the

break and get some ps to avoid holiday bulge. Set goals for yourself and it will be easier!

Pushups Close-grip, wide-grip, knees, regular. 3 X 20

Bird dog From knees, li right arm and le leg up hold 10 seconds. Switch. 2 X 6

Plank Face down on toes and forearms. Hold. 3 X 60 sec.

180 Jump Squats Start in a squat posion, jump up and rotate 180 and land back in squat

posion (facing opposite direcon).

2 X 14

Lunges hold an object to make it harder! 3 X 60 sec.

Glute Bridge Lie down and raise your hips to make a bridge hold 3 seconds.

3 X 20

Pistol Squat raise one leg o the ground in front of you, squat down to 90. Hard! 2 X 5

Calf Raises Raise up onto toes and slowly lower heels back to the ground. Try it on stairs to

increase range of moon!

3 X 45

Hip Abducon Lie on your side and raise your top leg. Hold it. 3 X 25

Burpees Start in a standing posion. Place hands on the oor, jump feet back into a plank,

hop feet back in towards the chest, jump up-hands over your head! Hard!

3 X 10

Lateral lunge Toes pointed forward, right leg steps out wide to side, chest up. Return to

starng posion. Switch legs.

3X 10

Jumping Jacks Old-school favorite! Jumping rope is a great alternave. 3 X 40

Fluer Kicks lie on your back, tuck lower back into oor and kick in an up/down moonwhile legs stay straight.

4 X 50

Squats Toes pointed forward, feet just outside shoulder width apart, keeping chest straight

bend at the waist and knees like your sing back in a chair.

3 X 30

Stretches As much as possible! Especially aer a workout. 5 min.