In-Season Fruits & Vegetables

One of the best parts of summer is that many of the fruits and vegetables that we have missed are back in season. They are a tasty way to spice up your daily diet. It is important to know what produce you should be taking advantage of during the months of June, July, and August. Not only is this the time they will be tasting the best, but it is a great way to incorporate nutrient-dense foods into your diet.

 

Pinterest is a particularly helpful resource when it comes to finding healthy recipes. You can create a Pinterest account for free and add recipes to a “board.” That way, you can always refer back to it whenever you are ready to try a new recipe. If you need additional inspiration, the Health Education Resource Center (HERC) has a recipe page at the following link: http://www.eiu.edu/herc/nutrition.php. Summer is the perfect time to be testing out new recipes. You can even take a healthy recipe to a picnic or 4^th of July gathering.

One question many people ask is how to properly clean produce. It is common knowledge that there are may be some harmful substances present in the soil and water during the growing process. Poor hygiene may also be a factor during the harvesting, packing, and transportation of the produce.

How to wash fruits/veggies:

• Once home, store perishable fruits and vegetables in the refrigerator (at 40 degrees F or below) until you're ready to use them. Always store precut fruits and vegetables in the refrigerator, too.


• Wash your hands for 20 seconds with soap and warm water before and after handling fresh produce.


• Use a sharp paring knife to cut away any damaged or bruised areas of the fruit or vegetable.
• Wash the produce before you peel it. That way, contaminants will not be transferred from your knife to the fruit or vegetable.

• Hold the fruit or vegetable under cool running tap water, gently rubbing it as you rinse it.

• For firm produce, such as melons and winter squash, use a clean vegetable brush to scrub the surface as you rinse it.

• Produce with bumpy, uneven surfaces, such as cauliflower and broccoli, should be soaked for 1 to 2 minutes in cold water to remove contaminants from the nooks and crannies.

• Use a clean cloth or paper towel to dry the produce before using it.

How to wash salad greens:

• For leafy lettuces, such as green or red-tip leaf, butterhead, and romaine as well as endive, remove and discard the root end. Separate leaves and hold them under cold running water to remove any dirt.

• For smaller greens, such as spinach and arugula, swirl them in a bowl or a clean sink filled with cold water about 30 seconds. Remove the leaves and shake gently to let dirt and other debris fall into the water. Repeat the process if necessary. Drain in a colander.

• For iceberg lettuce, remove the core by hitting the stem end on the countertop; twist and lift out the core. (Do not use a knife to cut out the core, as this can cause the lettuce to brown). Hold the head, core side up under cold running water, pulling leaves apart slightly. Invert the head and drain thoroughly. Repeat if necessary.

• For mesclun (a mixture of young, small salad greens often available in bulk at farmers markets), rinse in a colander or the basket of a salad spinner.

Health Education Resource Center
 

The Health Education Resource Center (HERC) is a great resource to use if you are interested in more information on healthy eating. The HERC even offers one-on-one nutrition consultations. The office is located in the Booth House on 4^th Street. During the summer, the office is open from 8 a.m. to 4:30 p.m. Monday through Thursday and Friday's from 8 a.m. to noon.  For more information call (217) 581-7786 or e-mail herc@eiu.edu.

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To read the article that inspired this blog visit: http://www.bhg.com/recipes/how-to/cooking-basics/how-to-wash-fruits-and-vegetables/.

For more information on food safety, please visit: https://www.foodsafety.gov/keep/types/fruits/tipsfreshprodsafety.html.

If you are interested in exploring seasonality of other fruits and vegetables, go to: https://cookingmatters.org/tips/savor-seasonal-fruits-vegetables.

Summer Colds

Often, we think that we are invincible when it comes to getting sick during summer months. We compartmentalize colds in our minds and only think they come about during winter; however, this is not the case. Not all viruses that cause colds are the same. In fact, all viruses have a different seasonality. Rhinovirus thrives during the winter months, causing our incessant sneezing and coughing. During the summer enterovirus is extremely common. The symptoms present themselves a bit differently than a winter cold, and include the following:

• coughing

• congestion

• fever

• diarrhea

• sore throat

• rashes

• body aches

• longer-lasting (1-2 weeks)

• Obviously, summer colds are a nightmare. How do we get rid of them?

• get plenty of rest

• hydrate

• use over-the-counter medications (pain relievers, cough drops, nasal sprays, and cough syrups)

Unfortunately, you just have to wait a summer cold out. Since the root of the issue comes from a virus, antibiotics are ineffective. In addition, the cranked-up air conditioning might make you more susceptible to catching a cold because it constricts the blood vessels in the nose and throat. There is also no scientific evidence that supports "sweating out" a cold through exercise or loading up on vitamin C when you are ill.

Even though summer is the best time to enjoy the outdoors, it is important to stay inside when you are ill. In addition, make sure you are washing your hands often. That way, you do not spread your summer cold to others.

EIU Health Service & Pharmacy

If you happen to catch a summer cold, EIU has plenty of resources available to help you get through it. To make an appointment or to ask additional questions, contact the Health Service at (217) 581-3013, health@eiu.edu, or visit the first floor of the Human Services Building. Students can set up an appointment by visiting the MyHealth Portal through PAWS. The clinic's summer office hours are 8:00am-4:30pm Monday-Thursday and 8:00am-12:00pm on Friday.

Located conveniently in the south quad, EIU Pharmacy stocks a large selection of over-the-counter medications, as well as other personal items, so individuals don’t have to leave campus! Over-the-counter medications include, but are not limited to: pain, fever, cough, cold, allergy, sore throat, heartburn, nausea and topical. The Pharmacy is open Monday through Friday from 8 AM to 5 PM during the academic year. Summer hours are Monday through Thursday 8 AM to noon and 1 PM to 4:30 PM. Friday hours are 8 AM to noon.

EIU Health Education Resource Center (HERC)

The Health Education Resource Center (HERC) is also here to help. The HERC can be found in the Booth House on 4^th Street (across from Pemberton). You can also call (217) 581-7786 or email herc@eiu.edu. During the summer, the HERC is open 8 a.m. to 4:30 p.m. Monday through Thursday and Friday 8 a.m. to noon.

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To read the article that inspired this blog go to http://health.usnews.com/health-news/health-wellness/articles/2015/07/22/surviving-a-summer-cold.

Literacy in Financial Education (LIFE) Center Blog

College is a life-changing and worthwhile experience; however, it isn’t free. Recent debt statistics report that 71% of students graduating from four-year colleges have student loan debt. This suggests that over 11.3 million students graduate with debt. This is extremely stressful because the majority of students have never had to handle loans before. Luckily, EIU has a Literacy in Financial Education (LIFE) Center to educate students on how to stay on top of their financial situation.

The mission of the LIFE Center is to change student knowledge and behaviors related to money management by providing financial education through various tools and resources. Furthermore, the goal is to encourage students to practice responsible financial behaviors and graduate with a lower debt level by developing strategies to reduce their discretionary spending. 

The Graduate Assistant from the LIFE Center offers presentations to classes, clubs, or groups! Below are samples of topics they can bring to you:

• understanding different types of debt

• debt management

• creating a budget

• understanding credit

• time management

• retirement planning

• choosing a major

• financing an education

• evaluating job offers

• preparing to live on your own

• student loan debt and post-graduation

• leasing VS buying a car

• paying back student loan debt

The LIFE Center works with students on common financial problems experienced by many college students. It is truly an invaluable resource. Your finances are something that follow you for the rest of your life; therefore, it is important to start practicing responsible financial management during your college years. For contact information to schedule an appointment or schedule a presentation, please visit the LIFE Center website at http://castle.eiu.edu/life/.

Sleep After Summer: Establishing a Routine

Summer nights are a great time. You may enjoy taking long drives with the windows rolled down, cruising down the empty roads. You may prefer going for a late night dip in the pool. Whatever tickles your fancy, you are sure to relate. Summer is a time for staying up late and taking advantage of not having class early in the morning. But there is one problem with all of this- your sleep schedule gets completely thrown off. It becomes hard to get back on track, and as fall semester approaches you wonder how you are going to regulate your sleep schedule. Luckily, there are tips available that can help you get back to a healthy sleep routine:

• Create a consistent sleep schedule (wake within the same hour daily, go to sleep within the same hour daily)

• Expose yourself to sunlight or other bright light each morning

• Make sure your bed is only associated with sleep and sex

• Avoid taking naps (and if you do nap, keep it to no more than 20-30 minutes)

• Avoid going to bed until you are drowsy

• Exercise regularly, but not within 2 hours of bedtime

• If you snack before bedtime, make it something light without a lot of sugar

• Avoid alcohol and smoking within 2 hours of bedtime

• Avoid caffeine within 6 hours prior to bedtime

Sleep Environment

Even if you don't implement all of these tips into your routine right away, starting with one or two of the listed suggestions at a time can have a significant impact on your sleep. Try focusing on your overall environment, too. Make sure that distracting electronic devices are put away prior to bedtime. In addition, it may be helpful to establish a relaxing nighttime routine. You may enjoy taking a bubble bath with a good book before you sleep. Or even try utilizing lavender essential oils to promote relaxation. Everyone might be a little different, so try out a few things and see what works best for you.

Are you too tired to function?

The beginning of a semester can be very overwhelming. You may live in a new place, meeting new classmates and professors, and probably overwhelmed with a stack of syllabi and future assignments. Therefore, you need to be on your A-game. How will you know if you are on track or not? Well if you relate to any of the following statements, you may be too tired to function:

• You can’t get out of bed when the alarm sounds

• A regular sleep schedule has not been established

• When you wake up at night, you can’t get back to sleep

• You use sleeping pills or alcohol to help you sleep

• You feel exhausted from lack of sleep

• You frequently sleep in or take long daytime naps

Questions or Concerns?

For more information on sleep or would like a one-on-one consultation, please contact the Health Education Resource Center by calling (217) 581-7786, or email herc-genhlth@eiu.edu.

If you would like to speak to a medical professional, please call the Health Service Medical Clinic at (217) 581-3013. You may also set up an appointment online through the MyHealth Portal in PAWS.

Self-Care: A Luxury or a Lifestyle?

Feeling your shoulders hurting more? Not eating as well as you could be? Not getting enough sleep or simply feeling unmotivated? With finals coming up in just a few short weeks, stress levels are high. As students, we are not taking time to take care of ourselves. It’s time to do some self-care because your body depends on it.

Too many times, we find that there's little time to do anything  but study, homework, work, or go to class. Instead of sleeping the recommended 7 to 8 hours, we fit in naps when and where we can. Catching these unhealthy habits now, while you have 4 weeks to prepare for finals, is essential! Taking 15 minutes to put down the pencil and have a little bit of “me time” each day, will do your body and mind wonders. Having a self-care lifestyle is much better than having it as a luxury. Try incorporating self-care habits into your day and see the differences!

Symptoms of Feeling Overworked

• Less sleep
• No appetite
• Headaches
• Sadness
• Backaches
• Depression
• Anxiety
• Lack of concentration
• Lack of interest
• Conflict in relationships and friendships
• Negative attitude about most things

Practicing Self-Care

All of the aforementioned symptoms can cause impact on a person’s physical and mental health. Not to mention, it has a direct impact on the people around you. Below are some ways to fit a moment of self-care into your everyday life.

1. Write down things to be happy about right now.
2. Try Yoga
3. Sweat in some way
4. Read for pleasure
5. Sleep in
6. Stretch
7. Clean out a junk drawer
8. Meditate
9. Listen to your favorite album with no interruptions.
10. Go cell phone free for a day
11. Drink 8 glasses of water
12. Set aside some time for creativity.
13. Write a thank you note
14. Call a friend
15. Take a walk without your phone
16. Take a nap
17. Practice deep breathing
18. Smile at a stranger
19. Fix a healthy Pinterest recipe
20. Dance
21. Be selfish for a moment
22. Treat yourself
23. Smile

So, do yourself, the people around you, and your grades a favor by taking some time to yourself each day.  Make self-care a lifestyle, not a luxury. You deserve it!

Questions?

If you have questions about implementing a self-care lifestyle and/or coping with stress, contact Courtney Carver, Mental Health Promotion Coordinator, at herc-mentalhealth@eiu.edu or (217) 581-7786.

 

Standard Drink Sizes

According to Villanova University, 80% of college students nationwide consume alcohol. Because of this statistic, it is crucial that college students have basic knowledge about the subject. Understanding standard drink sizes is a great start. Standard drink sizes are the proper serving size of each type of alcohol.

·         Beer = 12 oz.

·         Wine = 5 oz.

·         Liquor (a shot, 80 proof liquor) = 1.5 oz.

·         Malt liquor (a stronger ale) = 8-9 oz.

Standard drink sizes can also be measured via red solo cup.

Drinking & Driving

Another important piece of information to know is the legal limit for drinking and driving. The legal limit is having a blood alcohol concentration (BAC) of .08. Measuring out your drinks is a helpful way to keep track of what your BAC is. Alcohol leaves your body slower than it enters; it may take several hours for one drink to leave your system. It really just depends on your size and gender, since women metabolize alcohol slower than men do.

If there is so much to be cautious about while drinking, why are people so irresponsible? Could it be because young people feel invincible? Possibly. Could it be because getting “wasted” is often glamourized? Sure. The truth is that consistent drinkers believe alcohol will make them fun, outgoing, and energetic- no matter how much they drink. They don’t consider the physical effects.

·         Physical effects are direct pharmacological or biological effects of a drug. Examples of physical effects include nausea, dizziness, slurred speech, and delayed motor movements.

·         Expectancy effects are effects people associate with drugs whether or not the drug actually causes the particular effects. For instance, people expect to feel happy, care-free, and outgoing every time they drink.

In reality, alcohol is a depressant that slows you down mentally and physically. If you drink a little bit, you start to feel happy. Why is this? Put simply, it is due to alcohol’s low dose effects and your expectancy to feel happy. Furthermore, when consistent drinkers surpass that low-dose feeling, they keep drinking to try and get it back. However, once you have surpassed the low-dose level there is no turning back.

Knowledge really is power when it comes to these things. Keep standard drinking size, the legal limit (.08), and physical/expectancy effects in mind and you will be set. J

Request a Presentation

The Health Education Resource Center (HERC) is always doing its best to educate students so that they can be healthy and successful here at EIU. Myth Busting Alcohol presentations can be requested by visiting www.eiu.edu/herc. Simply fill out a “request form” two weeks in advance to ensure availability. Private consultations can also be requested.

For more information on alcohol, please contact Bree Rehor at the Health Education Resource Center by calling (217) 581-7786, or email herc-genhlth@eiu.edu.  If you would like to speak to a medical professional, please call the Health Service Medical Clinic at (217) 581-3013.

Get the Facts on Food Allergies

Have you heard the words, “food allergy” and “food intolerance” but are unsure what the difference between them is? A food allergy occurs when the immune system mistakenly targets a harmless food protein, also known as an allergen, as a threat and attacks it. However, food intolerances do not involve the immune system, and result gastrointestinal distress. An example of a food intolerance is lactose intolerance, which occurs when a person does not produce enough of the lactase enzyme to digest the lactose found in dairy products.

According to the Food Allergy Research and Education organization, every 3 minutes a food allergy sends an individual to the emergency room. Most importantly, this statistic shows the increased need for our generation to be aware of the signs and symptoms of food allergies and food intolerances. So what are they?

Signs and Symptoms
Food Allergy	Food Intolerance
·         Hives (reddish, itchy areas on the skin) ·         Redness of the skin or around the eyes ·         Itchy mouth or ear canal ·         Nausea or vomiting ·         Stomach pain ·         Nasal congestion ·         Obstructive swelling of the lips, tongue, and/or throat ·         Trouble swallowing ·         Shortness of breath or wheezing ·         Turning blue ·         Feeling faint or confused ·         Loss of consciousness ·         Chest pain ·         Anaphylaxis	·         Gas, cramps, or bloating ·         Heartburn ·         Headaches ·         Irritability or nervousness ·         Nausea ·         Stomach pain ·         Diarrhea ·         Vomiting

A potentially life-threating condition that can be caused by a food allergic reaction is anaphylaxis. During anaphylaxis, allergic symptoms can affect several areas of the body and may threaten breathing and blood circulation. To reverse the symptoms, a medication called epinephrine (adrenaline) must be injected. A delay in providing the epinephrine can result in death in as little as 30 minutes.

Did you know that over the last 15 years, food allergies have increased by 50%, with unknown causes? The top 8 food allergens, which cause about 90% of reactions, are peanuts, tree nuts (such as walnuts, pecans and almonds), fish, shellfish, milk, eggs, soy, and wheat. The only treatment for food allergies is strict avoidance, or elimination, of the problem foods from the diet.

Unfortunately, teens and young adults with food allergies are at the highest risk for fatal food-induced anaphylaxis. During college, individuals are likely to be living on their own for the first time, and are now responsible for making safe and nutritious food choices for themselves. Another concern for young adults with food allergies is dating. For some, it may be uncomfortable to discuss the food allergy with their significant other. But together, the couple will need to create a safe plan for the person with food allergy. For more information about food allergies and dating, watch this video about “The Kissing Study.” 

If you would like to learn more about food allergies and food intolerances, foods that may contain hidden allergen, or more food allergy resources on EIU’s campus, please contact the Nutrition Promotion Coordinator at herc-nutritioned@eiu.edu or 217-581-7786.