In honor of February being American Heart Month and also Valentine's Day, the Adult Fitness Program at Colorado State University offers some workout ideas that are not only good for your heart, but also for exercising your romance.
Vitamin D is often called the sunshine vitamin and the key to healthy bones. While these are true attributes, they only tell part of the story. In fact, most people do not get enough vitamin D from the sun, and the consequences go way beyond your bones.
Colorado State University has launched a new website with resources and tips on how to lead a healthy lifestyle — and stay true to those new year’s resolutions.
The site, called “Live Eat Play,” includes information on exercise and various diets, cooking tips, health foods and maintaining a good work/life balance. A collaboration among CSU Extension, the Department of Food Science and Human Nutrition, and the Kendall Anderson Nutrition Center, it can be found at www.liveeatplay.colostate.edu.
Laura Bellows, an assistant professor in the FSHN department and an Extension specialist for nutrition, said the website has been several years in the making and served as a learning lab for the undergraduate and graduate students who worked on it.
“As a student, working on Live Eat Play has taught me the process from initial brainstorm to finish to produce relevant nutrition and health information in a positive and engaging light,” said Emily Clyatt, an undergrad student who worked on the project. “It has been a great experience — we always work as a team and learn as we go.”
'Incredible opportunity'
“My graduate work as a coauthor for the Live Eat Play website has been an incredible opportunity,” said grad student Kelly Niebaum. “Each day I gain valuable professional writing experience and spend my time researching what I love most — nutrition and healthful living. Nutrient-dense foods, lifestyle tips and ways to play in Colorado are a few of the many topics I have written about. Combining science-based research with creativity is a stimulating challenge that creates a rewarding work environment.”
Bellows said students from the Department of Health and Exercise Science and Colorado School of Public Health have also worked on the site, which is constantly evolving.
Both CSU Extension and The Kendall Anderson Nutrition Center use the Live Eat Play website to supplement nutrition, weight loss, and diabetes classes as well as worksite wellness presentations. “The Kendall Anderson Nutrition Center also uses its materials for individual clients as a way to provide nutrition information immediately and for ongoing support once they are on their own.” said Melissa Wdowik, director of the Kendall Anderson Nutrition Center.
New year's resolutions are a great way for us to re-evaluate ourselves and decide where there is room for improvement in our lives. So when you ring in this new year, make resolutions that will count. Make them positive, make them real, and stick to them.
Here are three tips to get started:
1. Be realistic. Make sure the goals you set are not only attainable, but healthy too. For weight loss, goals should be based on losing no more than 1-2 pounds per week.
2. Ask others for help. Having someone join you in making a change can make it seem easier. They hold you accountable and provide a support system. Choose someone who is also motivated so they can help encourage you on your hard days.
3. Take charge of your environment. Surround yourself with people, places, and things that will foster the changes you are seeking. Avoid tempting situations whenever possible. However, develop strategies ahead of time to handle these situations, as they will likely arise at some point.
Tips courtesy of the Kendall Anderson Nutrition Center. Visit the Kendall Anderson Nutrition Center webpage to learn more about resources for weight loss and nutrition, including the spring Healthy You: Weight Management & Mindful Eating Program -- also available as a self-paced program, in addition to the interactive series of classes.
For more healthy recipes and exercise and nutrition tips, see the CSU College of Health and Human Sciences Pinterest board.
The Office of Risk Management & Insurance is hosting CSU’s 2nd annual Risk Management Week, Dec. 8-12, in the Lory Student Center.
CSU will provide to three sessions daily. The theme of this year’s event, “Get Prepped: Managing Risks and Preparing for Emergencies,” focuses on risk management and emergency preparedness topics including emergency preparedness, lab safety, international travel, research property loss, university risk management, flood awareness and community hazards, IT security, and emergency action plans.
CSU Risk Management week is open to faculty, staff, students and the public. It is free, but registration is required and space is limited.
For more information, detailed session descriptions and to register, visit www.ehs.colostate.edu/WRisk/RMWeek.
The following communication was sent to all faculty, staff and students on Nov. 21. Campus Colleagues, As most of you are well aware from our previous emails and area news reports, the Fort Collins Police and Larimer County Sheriff are actively investigating a series of attacks that have occurred off campus over the last several months. While none of these attacks have happened at CSU, our community has nonetheless been impacted – and such incidents create real tension and fear over personal safety and security. We are writing today simply to reiterate that this case is receiving the full attention and focus of area law enforcement. Although this is not a CSUPD investigation, our campus force has been closely involved in working with local authorities – and we can attest to the seriousness and deep concern with which local police are pursuing this matter. This is a series of what appear to be random crimes of opportunity impacting our entire Fort Collins community, not just the student population, and solving it is an extremely high priority. At the same time, we know that this reassurance only goes so far and can ring a little hollow. We all want more information than we have, and more than the police are able to share without jeopardizing their investigation. The truth is that what we all really want to know is just that a suspect is in custody. Short of that, there isn’t much that any of us can say that will really address the fears and anxieties we face. But it is worth reiterating at every opportunity that this university places very high priority on the right to work, study, and live without fear of violence and personal attack. This is and should be an expectation of all members of our campus community, and incidents that impede our ability to feel safe, to succeed, and to fully engage in the life of our university cannot be tolerated. We cannot eliminate the reality of crime and criminal behavior from this or any community. But we can take measures, personally and together, to heighten our common safety and reduce risk of harm to any one of us. In that spirit, we want to once again share the following information: * One of our greatest safety assets at CSU is the longstanding SafeWalk program, and more and more people are taking advantage of this option for a safe escort home, across campus, or to a vehicle. It operates daily from dusk to dawn seven days a week at no charge to any of us. Call (970) 491-1155 to arrange a SafeWalk. * Some women who bike to campus have also expressed concern about the risk of riding after dark and having to stop at stop signs and lights. SafeWalk will now also provide safe transit home for bicyclists who don’t want to ride in the dark – just contact SafeWalk and they will work with you on a safe transportation solution. MAX and Transfort can also accommodate bikes. * Speaking of bikes, our campus bicycle enforcement team focuses on bicycle safety and working to prevent collisions among different types of vehicles and pedestrians. With the early sunsets, they often may be working in the dark and stopping bicyclists who, justifiably, may be nervous about being approached. Here are important points to remember about our bike officers: They all wear clearly identifiable uniforms that are easily visible at night, and they will always identify themselves when requesting a stop. One thing we do know about this recent series of attacks is that they have all involved a sole perpetrator and a sole victim. Our bike officers, on the other hand, always work in pairs. In almost all cases, they won’t initiate a bicycle stop in an unlit area, for their own safety and that of the person they’re stopping. * Instead of walking across campus after dark, students and staff are encouraged to use the Around the Horn campus shuttle, which runs around campus every 10 minutes from 7 a.m. to 7 p.m. * It’s important that we all have an opportunity to talk through fears and concerns in a safe environment. Our Employee Assistance Program and the University Counseling Center are both available around the clock to listen and offer counsel on dealing with the complex emotions that such crimes bring up. The Women and Gender Advocacy Center can also be an exceptional resource. These are resources we all have access to as members of the CSU community, and they can be particularly helpful in times like this. * In addition, please heed the standard safety tips below: o Keep your doors and windows locked when your home or residence hall room is unattended. Keep your curtains drawn for privacy. o Report to police anyone who is behaving suspiciously by calling 911 from campus to reach CSUPD, or 911 off campus to reach Fort Collins Police Services. o In all situations, be aware of your surroundings and the people you are with, and leave a situation if it is making you uncomfortable. o Take care of yourself and others. Make sure someone knows where you’ll be and who you’ll be with. Trust your instincts. When you feel uneasy, get out of the situation immediately and help friends who also may need to get out of a situation. o Consider using the buddy system and travel in groups. It is also a good idea to carry a cell phone, stick to well-traveled areas and carry a flashlight after dark. This series of attacks notwithstanding, Fort Collins remains a relatively safe environment in which to live and work, and the CSU campus itself is just as safe, if not even more so because of the resources we have available. We will continue to update the campus as more information about these incidents becomes available, and we also encourage people to use the safety.colostate.edu site for information and guidance on available resources. Best wishes for a safe and healthy holiday. The CSU Public Safety Team
This article was written by CK Kemp and Amy Quinn, Ph.D. students the Department of Human Development and Family Studies.
The holidays are a fun time of celebration and meeting with loved ones. But they can also be times of remembrance, sadness, and stress. Depressive feelings and signs can pop up during the holidays because of this. Also, our bodies are finally able to relax from school and work during winter break, which means that signs of depression that were kept hidden during the semester are finally showing up.
Here are some good strategies for self-care to lessen the holiday blues!
Take a break over winter break
The holidays are often full of gatherings and events. It is easy to get swept away by dinner parties and gift exchanges, and miss out on meaningful rest and down-time. When planning the holiday calendar this year, try blocking out a few personal "dates" for a little R&R. It can be anything from taking the afternoon to read, getting a massage, or just catching up on sleep. Taking more time to rest makes people feel rejuvenated, and that way they can better enjoy time with friends and family.
No date to the office party? No problem!
If friends and family live far away, the holidays can feel lonely or isolating. For some people, alone time can exacerbate sad or depressive feelings. The holidays can be a great time to meet new people, as there are many events, shows, and celebrations throughout the holiday season. Decide to attend a party or gathering alone and meet at least one new person – other people are looking for new friends too!
Adopt a kind state of mind
Although there are lots of joyous aspects to the holiday season, it is also common for difficulties to arise such as missing loved ones, feeling stressed about money, or having conflict with visiting family members. In these moments, it can be easy to become self-critical or critical of others. It’s impossible to avoid negativity completely, but try working towards positivity by showing gratitude and being present during interactions. Check out Mindfully Managing Stress workshops at CSU, or look up gratitude practices online before the holidays begin!
Eat well and exercise
Let's face it - everyone tends to overindulge during the winter season. Just try and keep a balance of these indulgences. Counteract calories from holiday parties by planning workout days. Ate or drank too much at one party? Then try and limit sweets and drinks at the next. When looking at all of the delicious foods at a holiday event, fill the plate with veggies first and then just pick one or two desserts.
To talk further about depression or depressive feelings, contact these great resources:
The following article was written by Kimberly Burke, director of the Adult Fitness Program at CSU.
As another beautiful fall season unwinds there are some ways to take advantage of the fall without feeling the effects of the approaching winter. Many people transition to outdoor exercises over the summer months, and then slowly retreat back indoors. But exercising outdoors does not have to be hindered by cold weather. Here are a few simple ways to stay warm out in the cold.
Always warm up
It is important to avoid sudden exertion by going through a proper warm-up. In colder weather muscles will take longer to warm up, so warming up an extra 5-10 minutes is encouraged. Properly warmed muscles will help to prevent injury and enables longer exercise.
It's OK to decrease intensity
When temperatures drop the body responds by constricting its arteries to keep the core temperature higher. In doing so the heart has to work harder to pump blood through a narrower space, adding to the extra load created by exercising. So don't be surprised if running as long or hard in colder weather is difficult. Don’t worry; every workout does not have to be a marathon.
Wear layers
Easy removal and addition of clothing is key; aim for wearing layers that can be zipped/unzipped quickly. That way there’s no need to stop in the middle of a workout and it allows the body to better adjust to temperature changes. Always make sure to have a hat and scarf, because as much as 40 percent of body heat is lost through the head. Just as importantly, keep hands and feet properly covered to prevent heat loss. Pay attention to the forecast to not be caught in unexpected weather.
Avoid alcoholic beverages
Winter months can bring about some great brews and they're hard to pass up in Fort Collins, but it is best to avoid them prior to a workout. The initial sensation of warmth from drinking alcohol is from blood vessels on the skins surface dilating. This in turn causes warmth to be drawn away from vital organs, which during cold weather is not ideal. It is the complete opposite of the body's natural instincts and feedback responses.
Stay hydrated and wear sunscreen
It is always important to stay hydrated, even when it is cold outside. It’s important to know that thirst doesn’t mean you’re dehydrated. Thirst is actually a delayed response to dehydration, and dehydration is often harder to catch in cold weather. Be sure to drink plenty of water before, during and after a workout. Don't forget the sunscreen; getting sunburned isn't just for the summer, especially since Fort Collins is nearly a mile high. Look for sunblock that provides UVA/UVB protection and keep those sunglasses handy.
CSU's Adult Fitness Program offers exercise opportunities for employees of CSU as well as community members, while providing hands-on learning experiences for health promotion students.
Advice to students from the Public Safety team.