Nutrition

Top health concerns for college students (and what to do about them)

Anonymous — Wed, 25 Sep 2024 06:00:00 +0000

Top health concerns for college students (and what to do about them) Anonymous (not verified) Wed, 09/25/2024 - 00:00

Health issues are more common than you may think among college students. Here are some of the most common health concerns you may experience in college and what you can do about them.

1. Stress, anxiety and depression

Many students experience mental health challenges in college, whether it’s related to stress, anxiety or depression. Increased responsibilities, busy schedules, changes in routine and other personal circumstances can all impact mental health in different ways.

If you’re struggling with your mental health, it’s important to know that resources are available to help you cope and feel better.

Here are a few to check out:

Mental health workshops: Counseling and Psychiatric Services (CAPS) offers free weekly workshops to help students address anxiety, depression, stress, mindfulness and more.
Peer Wellness Coaching: Sometimes the best advice comes from other Buffs. That’s where peer wellness coaches come in. You can meet with a trained student to talk through things and get advice about time management, academics, test prep, relationships and more.
Let’s Talk: Talking through challenges can be a great way to gain insight, come up with a game plan and connect with resources. CAPS offers free drop-in hours as part of their Let’s Talk program where you can meet informally with a counselor for free to chat through a variety of concerns, including stress, anxiety and depression.
AcademicLiveCare: Students can access free, virtual counseling and psychiatry appointments online through AcademicLiveCare. This service is available to all students, regardless of your insurance plan.
Acupuncture and ear seeding: Did you know acupuncture can be used to help reduce stress, anxiety and depression? The Collegiate Recovery Community offers free ear seeding events every other Wednesday throughout the semester.
WellTrack: WellTrack is a free interactive and self-guided app that can help you identify, understand and address issues like stress, anxiety and/or depression.

2. Sleep

Getting enough sleep can be tricky in college. Work, classes, extracurriculars, exams and social events can all impact how much (or how little) rest we get. With everything going on, it’s important to remind yourself that sleep plays a critical role in your overall health and well-being. In fact, getting enough sleep can help keep your immune system running smoothly, improve your mood, help you retain information for exams and more.

If you’re struggling to get into a good sleep routine, here are some tips that can help:

Reduce your caffeine consumption during the day, especially in the late afternoon and evenings.
Avoid taking long naps during the day. Instead, focus on taking power naps that are only 20 to 30 minutes long. Campus has a variety of nap pod locations at The Rec, Wardenburg and Norlin Library.
Reduce your screen time at night. This includes your phone, laptop, gaming devices and televisions.
Get more natural light during the day by spending time outside.
Go to the gym earlier in the day to avoid releasing adrenaline into your system that may keep you up at night.
Make a nightly routine that helps you relax and prepare for bed. For instance, you can try brushing your teeth, reading a book, stretching, meditating or sipping sleepy time tea.
Pick up free sleep supplies like sleep masks, tea, ear plugs, aromatherapy rollers and more from the Wellness Suite on the third floor of Wardenburg Health Center or have them delivered to your residence hall through Buff Box.
Consider signing up for a group acupuncture session if you struggle with insomnia. Acupuncture can help increase your melatonin, reduce stress and improve the overall quality of your sleep.

Check out more tips to help you optimize your sleep schedule.

3. Sexually transmitted infections

Did you know that about one in five people in the U.S. has a sexually transmitted infection (STI)? These types of infections are common in young adults and can pass from person to person through sexual activities like oral sex, vaginal sex, anal sex, genital contact or sexual fluids like semen.

Common STIs include human papilloma virus (HPV), chlamydia, gonorrhea, syphilis and herpes simplex virus (HSV), among others.

If you plan to be sexually active, here are some tips to follow:

Use protection, like dental dams, condoms and finger caps. Free supplies are available at Wardenburg Health Center and in Buff Boxes.
Get tested for STIs regularly if you are sexually active. Remember that the most common symptom of an STI is no symptoms.
Talk openly with your partners about your status or test results.
Get vaccinated for human papilloma virus (HPV) and Hepatitis B.
If you’re at an increased risk of contracting HIV, Medical Services offers Pre-Exposure Prophylaxis (PrEP).
If you are concerned that you may have been exposed to bacterial STIs like syphilis, chlamydia or gonorrhea, doxyPEP can help prevent contraction after exposure.

If you or a partner ends up contracting an STI, it’s important to know that most types of STIs are treatable, and Medical Services offers a variety of testing and treatment options. Free at-home test kits are also available through a partnership through the Colorado Department of Public Health and Environment (CDPHE). Find more information about what to do after unprotected sex and how to keep yourself safe in the future.

4. Seasonal illnesses

College campuses are crawling with germs and viruses. This is because students often live in close quarters, attend social gatherings and may have larger classes. Some of the most common seasonal illnesses to watch out for include the common cold, flu and COVID.

Avoid getting sick this year by:

Getting a free flu and/or COVID vaccine.
Washing your hands regularly, especially before eating and after using the restroom.
Staying hydrated and getting seven to nine hours of quality sleep.
Reducing your contact with others if they're feeling under the weather.
Disinfecting common surfaces in your home regularly.

If you do get sick, monitor your symptoms, cover your coughs and sneezes, stay home when possible and opt to wear a mask. It’s important to know that viral infections like the common cold can’t be treated by a doctor. In these cases, you can use at-home remedies like cough drops, herbal tea, honey sticks for a sore throat and other self-care tactics. Pick up free wellness supplies at the Wellness Suite in Wardenburg Health Center or get them delivered to your residence hall for free in a Buff Box.

If you’re experiencing more severe symptoms like pain, nausea, vomiting, diarrhea or difficulty breathing, it’s probably best to make an appointment with Medical Services. Students can also access care after-hours, on the weekends and during breaks through AcademicLiveCare.

5. Meningitis

Proximity with a lot of other people can lead to more than just seasonal illnesses. This is especially true for those living in residence halls or high-occupancy housing units. In fact, college students are at increased risk of contracting meningitis.

Meningitis is a serious, and sometimes life-threatening, infection of the brain and spinal cord.

The best way to prevent the spread of meningitis is to get the Meningitis (Men-ACWY) vaccine. If you’re not already vaccinated, you can schedule a vaccine appointment with Medical Services.

Symptoms of meningitis include:

Confusion
Fever
Headache
Sensitivity to light
Stiff neck

If you or someone you know is experiencing any of these symptoms, make an appointment at Medical Services to be evaluated. It’s important to catch meningitis infections early to reduce the chances of spreading it to others and prevent serious nerve or brain damage. If you are experiencing symptoms after-hours, please go to an urgent care facility near you.

6. Substance use and misuse

Even though 93% of CU Students support choosing not to drink at parties, college can come with unspoken expectations around partying, drinking and substance use.

Students may choose to use substances to cope with mental health issues, manage stress, improve their energy, catch up on assignments, ease social anxiety and more. However, substances can also cause students to have unwanted experiences, such as worsening mental health issues, poor grades, reduced learning or performance, legal challenges, risky decisions or behaviors, accidents and reliance on unhealthy coping methods, among others. In some cases, substance use may result in increased emergency room visits, accidents, alcohol poisoning, overdoses, addiction and long-term health effects.

If you’re interested in exploring or changing your relationship with substances, you can schedule a Buffs Discuss Substance Use session. These sessions are run by trained undergraduate peer facilitators who can empower students to gain deeper understanding and be intentional about substance use. If you prefer to work with a professional staff member, check out the free and non-judgmental Exploring Substance Use Workshop.

��ý�Ļ��Ʒ also has programs to help students who are in recovery or seeking recovery from a variety of unhealthy behaviors, including substance use. Health Promotion offers free support for quitting nicotine, including quit kits, coaching and more. Additionally, the Collegiate Recovery Community offers free peer support, weekly meetings and social events for students in recovery or interested in recovery from a variety of substances and other unwanted behaviors.

Students can pick up free naloxone or fentanyl test strips on the third floor of Wardenburg Health Center or by ordering a Safer Night Out Buff Box.

7. Eating changes

There are a variety of things that can trigger changes in our eating patterns. In some cases, these changes are temporary, for instance forgetting to eat lunch while studying for an exam. However, significant changes can lead to more serious or long-term eating concerns, such as disordered eating behaviors or eating disorders.

For many students, college may be the first time that you have had the freedom or responsibility for deciding when, what and how to eat. This, on top of other stressors in college, can sometimes cause anxiety, especially for those who aren’t sure what food choices to make. Anxiety around food can also be compounded by things like cultural beauty standards, body image and comparing your body with those around you.

Here are some factors that can lead to unhealthy eating patterns:

Change or loss of control: Experiencing a lot of new things at once can be exciting, but it can also lead to stress or anxiety. As a result, people may compensate by exerting more control over what they eat.
Academics: It’s normal to feel worried about grades, workload and studying every once in a while. However, if classes become too stressful, some may use food as a coping method or a way to create control and stability.
Social groups: Friendships play a critical role in your college experience. However, it can also come with unspoken rules or peer pressure related to food, body image and exercise.
Food availability: Previous food experiences and current circumstances can impact how we view or access food. If someone is food insecure, it can affect their eating habits because they lack proper access to food.

If you feel lost when it comes to food or want to improve your relationship with food or exercise, there are resources on campus that can help.

Nutrition Services

Meet with a registered dietitian nutritionist (RDN) to learn about intuitive eating, adequate food intake and ways to overcome food rules or restrictions. Appointment options range from free screenings to ongoing sessions.

Collegiate Recovery Community (CUCRC)

The CUCRC provides a free Food and Body Image support meeting every week. This drop-in meeting is a great place to build community and work with others who are in recovery from unhealthy relationships with food and body image.

Buff Pantry

The Basic Needs Center has an on-campus food pantry that supports all undergraduate and graduate students experiencing food insecurity. Simply complete a client intake form online and schedule an appointment to stop by once per week to select grocery items.

Explore your relationship with physical activity

Participating in regular movement (i.e., physical activity or exercise) has proven benefits for both our minds and bodies. Here are some tools to help you move your body in a safe and healthy way.

SNAP enrollment

The Basic Needs Center is available to help students enroll in the Supplemental Nutrition Assistance Program (SNAP), which provides supplementary funds to help qualifying individuals and families access nutritious food.

Dietary Accommodations

Campus Dining Services strives to meet the dietary needs of our community through access to food options that are allergen-free, halal, kosher, vegan and vegetarian. If you need support navigating food options on campus, you can work one-on-one with our registered dietitian nutritionist.

8. Relationships

Exploring your sexuality and relationships is a normal part of college life and young adulthood. Making new friends, forming and maintaining long-term relationships, dating and hooking up require us to set boundaries, communicate openly, build trust and find support when we need it.

It's also important to recognize when a relationship that feels uncomfortable, unhealthy or downright harmful. These characteristics can show up in a variety of ways, including when our boundaries are not respected, issues with trust or breakdowns in connection or communication.

If you notice a friend seems more unhappy than not in their relationship or they express feeling unsafe with a partner, this is a good opportunity to offer care and support.

The Office of Victim Assistance is a great resource that can help students recognize and seek support for:

Healthy, unhealthy and abusive relationship behaviors
Stalking
Sexual harassment
Intimate partner abuse, dating and domestic violence, and familial abuse
Rights, reporting options and advocacy
Short-term trauma counseling services
Community referral options
Ways to support friends or family members who have been through a traumatic experience

The Office of Institutional Equity and Compliance (OIEC) also offers free sexual relationships and consent workshops to help students explore boundary-setting, sexual decision-making, consent and the impact of alcohol on sex.

9. Physical injuries

Accidents happen, especially in college. That’s why it’s important to take precautions to avoid serious injuries on and off campus. Here are some tips you can use to stay safe.

Biking, skateboarding, walking and scootering

Always wear a helmet when biking, skateboarding or riding a scooter.
Stay in designated bike lanes or walking lanes.
Pay attention to your surroundings, especially when biking in the road, using crosswalks or going through intersections.
Be mindful of dismount zones on campus, and follow the rules, especially during high traffic times.
Never bike, skateboard or use scooters when under the influence of alcohol, marijuana or other substances.

Outdoor recreation

Always wear a helmet when rock climbing, bouldering, skiing, snowboarding, mountain biking or tubing.
Stay on designated trails and be mindful of avalanche or flood conditions in the backcountry.
Always pack adequate water and food, wear sunscreen and bring first aid supplies when adventuring outside.
Let someone know where you’re going and how long you expect to be gone. Be sure they can call for help if they don’t hear from you.

Driving

Never drive under the influence of alcohol, marijuana or other substances. If you’re intoxicated, designate a sober person to drive or leave your car behind and use CU NightRide, public transit or a rideshare service instead.
Minimize distractions by putting your cell phone on drive mode and not texting while driving.
Leave adequate space between yourself and other cars, especially during rush hour or in congested areas.
Use your hazard lights if you need to come to a stop quickly. This will alert the person behind you that they need to brake sooner than they might expect to avoid a collision.
If you are involved in an accident, move your vehicle to the shoulder or out of traffic.
Watch for pedestrians and bikes, even if they are not in a designated crosswalk or bike lane.

If you get injured or are involved in an accident, there are a variety of support services you can use on campus.

Medical Services

Medical Services provides injury care services, including x-rays. They can also help refer you to community services if you need more intense rehabilitation.

Physical Therapy and Integrative Care (PTIC)

The PTIC office provides a variety of services to students, including physical therapy, chiropractic care, acupuncture and massage to help address injuries, pain and other concerns.

Recreation Injury Care Center (RICC)

RICC provides free services to patrons and guests of the Rec Center including first aid, baseline concussion testing, injury prevention services and athletic training services.

AcademicLiveCare

If you need after-hours support for medical or urgent care needs, AcademicLiveCare offers free, on-demand virtual appointments for all students.

Health issues are more common than you may think, especially among college students. Here are some you may experience in college and what you can do about them.

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5 things to know about diet culture

Anonymous — Wed, 07 Feb 2024 15:33:58 +0000

5 things to know about diet culture Anonymous (not verified) Wed, 02/07/2024 - 08:33

Have you ever felt pressured to look a certain way? If so, you’re not alone. These pressures often stem from societal norms, body ideals and ‘diet culture.’ Here are a few things you should know about diet culture, its impacts, how it can be harmful and what you can do to better support yourself and others in a culture centered around dieting.

1. What is ‘diet culture’?

When we think about diets, we are often talking about individual food choices or ways to change our body shape. However, diet culture represents a set of systemic beliefs that affect everyone.et culture idealize thinness as a signal of status, health and moral virtue. As a result, those who live in thinner bodies often benefit from unspoken privileges that those in larger bodies do not. In fact, diet culture tends to demean those who live in larger bodies by assuming that they are unhealthy, are not worthy of dignity and should be ashamed of how they look or what they eat.

Under diet culture, many people may feel pressured to lose weight, even if they live in a smaller body or are in good health, regardless of their size. We often see these tenants play out across media platforms like social media, television, magazines and advertisements. However, diet culture can also impact how people interact and experience everyday activities, such as receiving health care, going to the gym and shopping at clothing stores, to name a few.

2. What can diet culture look like?

Diet culture is pervasive, and it can show up in both obvious and subtle ways. Here are a few examples of how diet culture may show up in your life.

Body idealization. You may notice that celebrities and influencers are often praised for losing weight or altering their body shape or size. In contrast, those who gain weight or exist in larger bodies are often criticized or shamed for their appearance, perceived health or other traits. You may most often notice body idolization through comments on social media, before and after photos or tabloids.

Filters and altered images. Social media is wrought with body-distorting filters and highly edited images. These images often encourage viewers to compare themselves to enhanced and often unachievable body ideals. It’s also important to be wary of influencers who use these types of images to sell or promote products. Many influencers receive commissions for products sold through their platform, and the pictured ‘results’ may not be real.

Unqualified advice. Information about what and how to eat is everywhere in our culture. In fact, just about anyone can share nutrition advice online without having the proper credentials. When looking at nutritional advice online, it’s important to be wary of things like ‘detoxes,’ quick fixes and minimal or no qualifications. When searching for advice, be sure to look for individuals who are registered dietitian nutritionists (RDNs) or have a PhD in nutrition sciences.

Moral value. It’s common for people to attach moral value to different foods. For instance, you may have seen foods being labeled as ‘good’ or ‘bad.’ Foods may also be labeled more subtly as ‘guilt-free’ and ‘guilty pleasures.’ This kind of food labeling is a symptom of diet culture that places higher value on foods that are less caloric than others. However, it’s important to know that all food is morally neutral.

Earning food. While physical activity is often beneficial for our mental and physical health, some people may use exercise as a way to exert control over their bodies, alter their appearance or determine what they are ‘allowed’ to eat. These sentiments may come from influencers online or fitness coaches who encourage clients to ‘earn’ their food.

Everyday conversations. Whether we notice it or not, diet culture can sneak its way into our everyday conversations with friends, classmates or family members. Some examples can include celebrating weight loss or body transformations, encouraging someone to lose weight, talking about eating a certain way to lose weight that reflects recent choices you have made for yourself (e.g., going low-carb after you have ordered a plate of spaghetti), berating yourself or others for being ‘unhealthy’ and more.

3. How can diet culture be harmful?

Diet culture focuses on thinness over health and well-being. The pursuit of these unrealistic standards can have harmful impacts, including:

Body dissatisfaction. Weight-related stigma can contribute to feelings of body dissatisfaction, especially among young adults. This can include things like criticizing our body, feeling unhappy with how we look, negatively impacting our self-confidence and making comparisons between our body and others’.

Food restriction. Dieting culture can cause us to fear certain foods, cut out food groups, engage in restrictive diets or exercise to excess. It can also contribute to disordered eating behaviors and eating disorders.

Excess stress. Diets often dictate what, when and how you eat. Adhering to a strict diet can be overwhelming, as you may lose a sense of control over your own food. It can also make eating a more stressful and less pleasurable experience as you attempt to navigate food choices that meet the requirements of a specific diet.

Social isolation. When we follow a strict or rigid diet, we may miss out on social occasions, especially when they revolve around eating out or enjoying food together.

Health impacts. While excess weight can be associated with negative health consequences, it’s important to know that losing and gaining weight repeatedly over time (also known as ‘weight cycling’) can also negatively impact your health. In fact, studies indicate that weight cycling can cause fluctuations in cardiovascular risk factors, including blood pressure, heart rate, glucose, lipids and insulin levels.

One easy way to tell if you’ve been impacted by diet culture is to ask yourself: Does diet- or body-talk make you feel bad about yourself? If the answer is yes, you’ve likely been affected by diet culture and body ideals.

4. How can you find support for yourself and others?

Separating ourselves from diet culture can be difficult. However, there are ways that you can support yourself and others if you choose to discard the premise of diet culture. Here are a few ideas to get you started:

Foster food freedom. Tracking macros, counting calories, evaluating every food label and avoiding more calorific foods can be exhausting. Instead, try giving yourself the freedom to eat the foods you enjoy without feeling guilty or needing to ‘make up for it’ later. If that sounds too difficult to achieve right now, you can try avoiding food labels like ‘good’ or ‘bad.’

Set goals. Many people set goals related to their body, appearance, weight or shape. However, you may find it more meaningful to set goals that are not body-oriented. For instance, you may set goals related to improving your flexibility, running a 5K or doing 10 pushups, gaining self-confidence, learning a new skill or improving health metrics, like cholesterol or blood pressure.

Try intuitive eating. Intuitive eating is an evidence-based approach to eating that can help individuals heal their relationship with food, stop restrictive dieting and rediscover the pleasure of eating. This approach was developed by two registered dietitian nutritionists (RDNs) who have more than 30 years of experience in dietetics and mindful eating.

Make movement joyful. Oftentimes, when we think of movement, we automatically associate it with a sweat-inducing workout at the gym. However, movement can take many forms, and there’s no one-size-fits-all approach. Take some time to reflect on your relationship with movement and explore ways you can make movement more intuitive and fun.

Refresh your feeds. Take a moment to review your social media feeds. What kinds of accounts do you follow? What type of content shows up on your ‘for you’ page? Consider refreshing your accounts by unfollowing wellness or fitness influencers who provide unqualified advice, make negative comments or encourage you to compare your body to theirs. Instead, seek out accounts from experts and practitioners that are size-inclusive. Those who practice Health at Every Size (HAES) are a good resource for non-weight-loss advice.

Practice body neutrality. ‘Body positivity’ often asks people to love their body, regardless of its shape, size or appearance. However, this concept may feel unrealistic, because it’s rare for people to love their bodies all the time. Instead, it may be better to practice ‘body neutrality.’ This approach deemphasizes your body’s physical appearance to focus on your body’s abilities and non-physical attributes. You can practice body neutrality by using positive affirmations, such as “I love that my legs allow me to run fast,” or “My body works hard and deserves love.”

Ditch the BMI. Body Mass Index (BMI) is often used by doctors to determine whether or not a person is a 'normal’ weight, but it does not have a category for ‘healthy.’ In fact, this measure is flawed and often misleading. That’s because the BMI only takes your height and weight into account without looking at body composition, sex differences, body fat, genetics, how you feed your body or how you move your body. Instead of focusing on your BMI, you can work with your doctor to evaluate your health through other measures like your resting pulse rate, blood pressure, cholesterol levels, eating habits and physical activity. Did you also know that you can request not to be weighed at doctor’s visits? Most visits don’t require a weigh-in unless you’re undergoing anesthesia or trying to determine certain medication dosages. If you prefer not to see your weight when it is needed for a visit, you can also request a blind weight. This allows your doctor to see your weight while you do not.

5. What resources are available?

If you are struggling with body image or would like help changing your relationship with food, there are resources on campus that can support you.

Nutrition Services

The registered dietitian nutritionists (RDNs) at Wardenburg can help students decipher fact from fiction when it comes to nutritional advice. Campus RDNs can also help you create individualized nutrition goals to support a sustainable eating pattern for you.

Food and Body Image Support Meeting

The Collegiate Recovery Community (CUCRC) offers a free food and body image support group for students, staff and faculty. This group is designed to help individuals build community and work with others who are in recovery from unhealthy relationships with food and body image.

Counseling and Psychiatric Services (CAPS)

CAPS provides support for students struggling with issues related to food, weight and body image. They can also provide coordinated care with medical providers or help refer students to community resources.

AcademicLiveCare

Students, staff and faculty can access free nutrition counseling from registered dietitian nutritionists (RDNs) online through AcademicLiveCare, regardless of your insurance plan.

Thriving Campus

Students, staff and faculty can connect with community providers who offer individual counseling related to body image, dieting and eating disorders. To find providers with your desired specialty, use the filters section to search for 'practice areas.’

Have you ever felt pressured to look a certain way? If so, you’re not alone. Here are some things you should know about diet culture, its impacts and how you can support yourself and others in a culture centered around dieting.

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Meal plan like a registered dietitian

Anonymous — Wed, 12 Apr 2023 14:10:25 +0000

Meal plan like a registered dietitian Anonymous (not verified) Wed, 04/12/2023 - 08:10

Deciding what and how to eat can feel challenging and time-consuming. Yet, planning meals can help you to eat healthier, stay on budget and avoid food waste.

We partnered with Medical Services dietitians Stephanie Snell and Sydney McAvoy to create steps to help you meal plan like a pro.

1. Plan ahead

The key to meal planning is to create a plan that works for you and your lifestyle. Students living on campus may only need to supplement a campus meal plan. However, students living off campus may want to plan meals for the entire week.

Consider the time you have available to cook during the week and choose recipes that fit your available time.
Determine how many meals you plan to eat at home for the week and the meals you plan to pack to eat while away from home. For example, you would need 21 meals to cover breakfast, lunch and dinner if you are not eating out during the week.
Modify recipes to fit your dietary needs, including proteins, grains, fats or produce. For example, you could add protein to a vegetarian soup or beans to a quesadilla.
Choose recipes that use the same ingredients. For example, make stir fry and fried rice in the same week and make the rice once. Or cook enough chicken breasts for multiple recipes like chicken noodle soup or chicken tacos.
Plan for snack options, including snacks to eat at home and easy, packable snacks. Examples could include hummus and vegetables, trail mix, roasted chickpeas, cheese and crackers, fruit or yogurt.
Make a backup plan for those days that don’t go as planned. You may not have time to cook, or a recipe may not make as much food as you thought. In these cases, you may want to have shelf-stable ingredients on hand to make a last-minute meal.

2. Make a shopping list

Create a list each week and stick to the list when you shop. Following a list will help you avoid wasting unused food and save money by sticking to your food budget.

Write a grocery list with all the ingredients needed for the recipes you have planned for the week.
Include snacks on your list.
Check your pantry to see if you need to replace any staples like olive oil, spices, canned foods or grains and add those items to your list.
Make time to shop or order groceries online to pick up or have delivered.

3. Meal prep

Set aside time each week to prep your meals and snacks. This will make it easier to stick to your plan.

Write down your meal plan or list of the week’s menu items and put it on the refrigerator as a reminder.
Wash and cut vegetables to use as snacks or meal ingredients.
Batch cook grains and roasted vegetables to use later in the week.
Portion snacks into containers to make it easy to grab and go.
Pre-marinate meats or other proteins the evening before for the next day’s recipes.
Make homemade dressings or sauces and store them in airtight containers or jars.

4. Cook

You may not feel like cooking at the end of a long day. Your plan and meal prep will make it easier to follow through.

Double the recipes and freeze the extra. For example, you could make two lasagnas or a large batch of vegetarian chili. It doesn’t require much extra effort but will save time and ingredients later.
Prepare ingredients during cooking downtime, like when waiting for water to boil or the oven to preheat.
Maximize your kitchen surfaces and appliances. For example, you could use the stovetop for one recipe and the oven for another. Or prepare a salad on the counter while you cook on the stovetop.
Portion leftovers into individual servings and store them in containers. You can eat leftovers as lunch on the go or skip cooking dinner later in the week.

5. Reflect and modify your plan

Meal planning is a learning process. Adjust your plan and routine as needed. You may want to adjust your meal plan seasonally or each semester as your schedule changes.

Think about whether you enjoyed your meals and snacks. You can remove recipes or try new ones in the coming weeks.
Determine if you had too little or too much food. Consider whether you had enough snacks and food for meals on the go. Adjust your shopping list as needed to accommodate your food intake.
Decide if you cooked as many meals as you planned. It is okay to cook fewer meals and supplement some with leftovers or batched meals like lentil curry and protein bowls.

Use your campus resources

Students with private insurance are eligible for two free nutrition consultations at the Nutrition Resource Clinic. All students can be seen in the standard nutrition clinic. This clinic is covered by Gold SHIP.

Students who need support accessing food can connect with the Basic Needs Center to learn more about food resources on campus and in the community, including the Buff Pantry.

Deciding what and how to eat can feel challenging and time-consuming. That's why we partnered with Medical Services dietitians Stephanie Snell and Sydney McAvoy to create steps to help you meal plan like a pro.

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5 ways to feel awake without caffeine

Anonymous — Mon, 20 Feb 2023 07:00:00 +0000

5 ways to feel awake without caffeine Anonymous (not verified) Mon, 02/20/2023 - 00:00

Whether you enjoy espresso, tea or energy drinks, caffeine can serve as an important part of your daily routine. That isn’t necessarily a bad thing—a visit to the coffee shop can be part of your self-care plan or a way to catch up with friends. However, if you’re relying on caffeine to combat fatigue, it may be time to try something new. Here are a few tips to help you stay energized throughout the day while curbing your caffeine intake.

1. Focus on better sleep

Sounds obvious, right? Getting seven to nine hours of restful sleep each night can help you feel more energized and focused throughout the day. Caffeine can impact your sleep by creating a cycle of under- and over-sleeping. Check out these tips to help you improve your sleep habits, even if you can’t quite reach the seven hour minimum.

Plan backwards: Set a reasonable bedtime for yourself and plan your time backwards. For instance, if you want to be asleep by 10:30 p.m., you may need to start your nightly routine by 10 p.m. It can also be helpful to put down your electronics at least one hour before bed. That means you’ll need to wrap up your social media scrolls, news updates and video-watching by 9:30 p.m.
Create a routine: Nighttime routines can help provide internal cues that it’s time to get ready for sleep. Routines can include things like bathing, brushing your teeth, reading a book (instead of scrolling through your phone), stretching, breathing exercises or other activities that help you relax and settle in for the night. It’s also important to stay consistent when it comes to the time you go to sleep and wake up throughout the week.
Rethink your bedroom: Did you know that your bedroom can impact your sleep? Create a sleep oasis by only using your bed for resting and relaxing, adjusting your room temperature to a cooler setting, using a fan or white noise app to minimize distracting sounds and closing your curtains to make sure your room is dark. You can also use essential oils (like chamomile or lavender) to help your body relax and prepare for bedtime.

2. Stay active during the day

Physical activity can give us an adrenaline boost, which can help us stay alert and motivated throughout the day. However, it can wreak havoc on your sleep schedule if you are working out at night. Try to wrap up your workout at least three hours before you go to bed. If you want to squeeze in some late-night movement, consider more relaxing activities like stretching or yoga.

3. Take a power nap

While it may seem counter intuitive, taking a short nap during the day can help improve your mood, focus and alertness. Opt for a quiet place to hit snooze or visit one of the Relaxation Stations on campus to enjoy a state-of-the-art nap pod. Try to keep your nap between 15 to 30 minutes, so it doesn’t interfere with your nightly sleep.

4. Nourish your body

Eating regular meals or snacks can help you maintain your energy during the day. When we allow our bodies to become overly hungry or fatigued, we tend to crave carb-rich foods. While sweets, crackers or pasta may satisfy our cravings and give us a small burst of energy, they can also leave us feeling tired soon after. Try to prepare snacks in advance that include a combination of carbs, protein and fats. Here are some ideas of satisfying snacks to keep you alert throughout the day:

Greek yogurt with fruit
Jerky, cheese and crackers
Trail mix with nuts and dried fruit
Veggies with hummus or dip
Peanut butter and crackers

Eating a variety of nutritious foods can help us feel fuller and more energized for longer.

5. Stay hydrated

When you’re dehydrated, you can start to feel fatigued. This is because dehydration can impact how your blood flows through your body. Your heart often needs to work harder to pump oxygen to your organs and brain. Drinking plenty of water throughout the day can help you ward off dehydration and the grogginess that accompanies it.

Tips for staying hydrated:

Carry a reusable water bottle and refill it at water bottle stations around campus
Eat water-dense foods, like fruits and vegetables
Add flavor by slicing up lemons or oranges to add to your water
Alternate your drinks such as drinking a cup of water between cups of coffee or soda

Resources

Here are some free resources that can help you feel more energized without the need for caffeine.

Free apps

If you’re having sleep difficulties, it may be beneficial to try out free apps like CBT-i Coach to track your sleep. These kinds of apps can help you develop better sleep habits, improve your sleep environment and learn techniques to alleviate insomnia.

Available for: students, staff, faculty

Peer Wellness Coaching

Students can meet one-on-one with a trained peer wellness coach to address a variety of concerns, including time management, stress, self-care, sleep, finances, goal-setting and more.

Available for: students

Counseling and Psychiatric Services (CAPS)

CAPS provides a number of resources for students who are struggling with mental health concerns, including sleep. They offer free drop-in consultations, workshops, group therapy and individual counseling services.

Available for: students

Faculty and Staff Assistance Program (FSAP)

FSAP counselors can help faculty and staff with a variety of concerns or issues, including sleep, work or home life, depression, anxiety, imposter syndrome and more.

Available for: staff, faculty

Do you feel reliant on caffeine to make it through the day? Here are a few tips to help you stay energized throughout the day without caffeine.

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4 ways to fight inflation at the grocery store

Anonymous — Mon, 13 Feb 2023 18:31:26 +0000

4 ways to fight inflation at the grocery store Anonymous (not verified) Mon, 02/13/2023 - 11:31

Feeling the squeeze of inflation at the grocery store? Check out these budget-friendly tips from Sydney McAvoy and Stephanie Snell, Registered Dietitian Nutritionists (RDNs) at Wardenburg Health Center.

1. Make a plan (and stick to it)

Having a plan in place before you head to the store can help you stay organized, save money and make better choices. It’s also a great way to cut back on food waste because you’ll only buy the items you need.

To get started, think through the meals you’d like to eat this week. Be sure to include breakfast, lunch, dinner and snack options. If you’re new to meal planning it can be helpful to keep your weekly menu fairly simple until you get more comfortable with the process. For instance, you may want to cook a few dinner options and plan to use the leftovers for your lunch.

After you’ve planned out your meals for the week, start to identify which ingredients you already have on hand and which ones you’ll need to purchase. Make a commitment to stick to your list: avoid buying items just because they're on sale, and don't go grocery shopping when you’re hungry. This will help ensure that you stick to your meal plan and your budget.

If you’re worried about items that may or may not be available, consider alternatives. For instance, if you are planning to make mashed potatoes, you may want to consider getting a boxed variety if the produce variety is sold out.

Bonus tip: Order online

Many grocers offer online ordering and pickup. This can be a great option if you’re short on time or have trouble sticking to your pre-planned list. These types of services make it easier to only shop for what you need and pick them up at your convenience.

2. Check for coupons or discounts

Most major stores have apps where you can find weekly deals and coupons that can save you money. Some stores, like King Soopers and Target, will even personalize coupons based on what you’ve purchased most frequently in the past. Once you’ve made your list, check your store’s app (or website) to see if there are any coupons available. If you see foods on sale, you can try to adjust your meal plan based on items that are on sale that week.

Bonus tip: Browse the ‘final sale’ shelves

Some grocery stores, like King Soopers and Safeway, have special shelves designated for ‘final sale’ items. These shelves often include pantry staples like pasta, canned meats, grains, breads and over-the-counter medications. If you’re unsure if your store offers these types of deals or can’t find them in your store, be sure to ask an associate for help.

3. Swap items to save

There are a number of simple swaps you can make to help you save on a variety of items. Here are a few examples to consider…

Buy ‘whole’ foods: Some foods are cheaper in less processed forms. For example, blocks of cheese tend to be cheaper than bags of pre-shredded cheese.
Buy generic: Most stores carry generic brands for a variety of products. Oftentimes, these generic brands are cheaper than the name brand. For example, name brand whole wheat bread at Kroger costs $4.79, while the generic Kroger brand only costs $2.99. The best news is that they both have similar nutrient composition and ingredients.
Buy produce that’s in season: Local, in-season produce tends to be cheaper. You can find a full list of produce by season on the USDA website.
Buy frozen: When your favorite fresh produce isn’t in season or isn’t available, opt for frozen varieties. Frozen fruits and vegetables are often cheaper and have good nutritional value, since they are picked and packaged at their peak quality.
Buy canned options: If you can’t find affordable fresh or frozen produce, consider buying canned options, like canned corn, pineapple or beans. You can also find canned meat options if fresh chicken or fish isn’t in your budget.
Buy in bulk: Most major grocers carry common pantry goods at a lower price in their bulk foods section, including rice, beans, nuts, oatmeal and more.
Opt for plant-based proteins: Plant-based proteins, like beans and tofu, can be more cost-effective than animal meats. They also tend to have a longer shelf life.

4. Pay attention to price per unit

Sometimes, the lowest price isn’t always the best price. Instead of relying on the total price of an item alone, look for the price per unit to compare prices across different sizes. For instance, consider buying Cheerios where a 9 oz box of Cheerios may cost $2.99 and a 20 oz box costs $4.99. While the 9 oz box is cheaper overall, it actually costs more per ounce. In this example the smaller box costs you about 35 cents per ounce while the larger box only costs about 25 cents per ounce. Most stores make this math easy by providing per unit pricing on the bottom of their price stickers.

5. Connect with resources

��ý�Ļ��Ʒ students, staff and faculty can access a variety of resources related to food insecurity and nutrition.

Resources for students

Buff Pantry
The Buff Pantry supports undergraduate and graduate students who are facing food insecurity. Clients are welcome to visit the Buff Pantry once per week to receive approximately 20 pounds of food per visit. Food options include fresh produce, pantry staples, refrigerated and frozen foods as well as personal care items.

Free nutrition consultations
Students can schedule a free appointment with the Nutrition Resource Clinic in the Fitness and Wellness Suite located at the Main Student Recreation Center. Appointments cover a variety of topics depending on your personal needs.

Nutrition counseling
Medical Services has two Registered Dietitian Nutritionists (RDNs) on staff to help students address a variety of health and nutrition concerns, including healthy eating, cooking support, disordered eating, weight concerns and more. Check online to review pricing and insurance coverage.

Body Image Awareness Month
The Rec Center is hosting a number of Nutrition Talks as part of Body Image Awareness Month throughout February. Sessions include information ways to navigate conflicting nutrition advice, meal planning and the top 10 things you can do to improve your health and performance through nutrition.

Resources for staff and faculty

Mobile Food Pantries
Mobile Food Pantries take place throughout the semester and are free for ��ý�Ļ��Ʒ students, faculty and staff, as well as community members of Boulder and Broomfield Counties. Food is distributed on a first-come, first-served basis.

Health insurance benefits
All CU employee health insurance plans allow you to meet with specialists, including Registered Dietitian Nutritionists (RDNs). Please review your specific plan benefits for information about co-pays and co-insurance.

Community Food Share
Community Food Share is a local food bank that provides aid to people throughout Boulder and Broomfield counties who are facing food insecurity. They offer a free on-site food pantry, emergency food assistance, senior food programs and mobile food pantries. Check out their website for a map of service locations.

Government-funded programs
SNAP and WIC are two different public health and nutrition programs funded by the federal government. Supplemental Nutrition Assistance Program (SNAP, also commonly known as food stamps) and Women, Infants, and Children (WIC) assist low-income families and their children in purchasing healthy foods through an Electronic Benefit Transfer (EBT) card or a WIC check.

Follow @CUHealthyBuffs on social for more tips, events and activites.

Feeling the squeeze of inflation at the grocery store? Check out these budget-friendly tips from our Registered Dietitian Nutritionists (RDNs) at Wardenburg Health Center.

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5 ways to help your student improve their body image

Anonymous — Tue, 24 Jan 2023 19:39:24 +0000

5 ways to help your student improve their body image Anonymous (not verified) Tue, 01/24/2023 - 12:39

It’s common for students to feel uncomfortable with different aspects of their bodies. However, sometimes this dissatisfaction can take a toll on their mental and physical health. Here are some tips to help your student or someone you know with negative body image.

What is body image?

Body image refers to the way we view our physical appearance and how we imagine our bodies look to others. People with positive body image generally feel comfortable and confident in their bodies, while people with negative body image may feel anxious, awkward or ashamed about their bodies. It’s also important to keep in mind that we may view our bodies in a distorted or inaccurate way that may not always align with reality.

Someone who is struggling with negative body image may:

Make negative comments about their size, shape or appearance.
Weigh themselves often and/or get upset by small fluctuations in weight.
Obsess over their appearance or nitpick different aspects of their body.
Try to conceal their body with loose or baggy clothing.
Avoid social events or other activities that require a certain dress code (e.g. swimming).
Make ongoing efforts to lose weight, often through extreme dieting or intense exercise.

Keep in mind that negative body image can impact anyone, regardless of their identity, age, gender or body size.

How can I support my student with negative body image?

Depending on how intensely someone experiences negative body image, it can be a difficult issue to overcome. Here are some ways you can support a friend who may be experiencing negative body image.

Be open and honest about your concerns

If you’re concerned about your student’s behavior, let them know privately. Try to provide specific examples of times when you felt worried or concerned about them (e.g. they avoided an event or occasion because of food or body concerns, they were particularly critical of themselves, their eating or exercise habits changed, etc.). Be sure to use “I” statements when expressing your concerns. Here are a few examples you can use:

“I feel sad when I hear you speak critically about yourself and your body.”
“I feel concerned when I see you skip meals.”
“I feel worried when you weigh yourself repeatedly.”

Allow your student time to process and respond to conversations you have around body image, especially when sharing your concerns. Approaching your student with compassion can go a long way. It’s also important to avoid trying to diagnose or label your student’s habits or experiences.

Set an example

People may engage in negative self-talk without even realizing it. Commenting on our appearance, physical activity or eating habits can be commonplace in some relationships. If your student is struggling with negative body image, sometimes the best thing we can do is set a positive example. Practicing self-acceptance and self-compassion allows us to hold space not only for ourselves, but for our students as well.

Here are some examples of things to avoid when setting a positive example:

Making comments about your own body or others’.
Criticizing yourself or others’ based on appearance.
Attempting to convince someone to participate in dieting behaviors.
Openly counting calories or restricting different types of food.
Making comparisons between yourself (or your friend) and other people.

Build them up

Remind your student that you love them for who they are, not what they look like. While there is nothing wrong with complimenting your student on their appearance, keep compliments focused on something other than their body shape or size, as you may unintentionally cause harm. Instead, focus on things other than their body like how much you like their hair color, their new outfit or their new shoes. It can also be helpful to compliment your student on things that are completely unrelated to appearance. For instance, you may let your student know how funny they are, how brave they are, how smart they are or how great of a person they are. Focusing on inner qualities can help shift attention away from someone’s appearance and let them know they are valued as a person.

This can also be helpful if your student encounters a situation that makes them feel uncomfortable about their body. For instance, if someone in their class makes a negative comment about their appearance, remind them that the people who really matter in their life care about them regardless of their appearance.

Unfollow accounts on social media

Social media can impact our self-esteem, even if it’s not obvious. If your student follows accounts that impact their body image, self-esteem, self-worth or are negatively impacting their mental health: encourage them to unfollow those accounts. Encourage your student to take some time to seek out accounts that promote body positivity, body neutrality and self-love. For instance, it can be helpful to look for accounts that promote Health at Every Size (HAES).

Be proactive

If you’re concerned your student might be experiencing negative body image or is engaging in concerning or harmful behaviors, check out the resources below for additional information and support.

Support for students

Body Image Awareness at The Rec

Each year the Recreation Center hosts free events and activities throughout February in honor of Body Image Awareness Month. This year’s events will include nutrition talks, body image workshops, free fitness classes and more.

Let’s Talk

Counseling and Psychiatric Services (CAPS) provides free drop-in services through Let’s Talk. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to anxiety, body image, relationships and more.

Mindful Monday

This monthly program allows students to participate in mindfulness exercises and activities that can help students become more in-tune with their bodies. This program also offers sessions specific to mindful eating and physical wellness.

Nutrition Services

Meet with a Registered Dietitian Nutritionist (RDN) at Wardenburg to address food and/or body related concerns. Our RDNs can help answer questions and address concerns related to disordered eating, eating disorders, intuitive eating, nourishing your body and more.

Collegiate Recovery Community (CUCRC)

The CUCRC provides community, support and connection for students, faculty and staff in recovery or seeking recovery from a wide range of behaviors, including substance use, eating concerns, self-harm and more.

National Eating Disorders Association

For 24/7 support, information on treatment options and other services related to eating disorders, please visit the National Eating Disorders Association (NEDA) website.

Check out tips to help your student or someone you know improve their body image.

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5 ways to practice positive body image

Anonymous — Fri, 12 Feb 2021 17:51:01 +0000

5 ways to practice positive body image Anonymous (not verified) Fri, 02/12/2021 - 10:51

For many of us, this past year has been full of stress, uncertainty and rapid changes that may have made it difficult to adapt. These factors can affect the relationships we have with food, our bodies, physical activity and the way we see ourselves. One way to combat negative self-talk and negative body image is to practice body acceptance.

Body acceptance is about more than just accepting how our bodies look at this moment in time. It’s also about accepting that our bodies are meant to change. Our bodies are meant to change shape, change size and age. It’s also important to remember that it’s okay and normal for our eating habits, activity levels and body weight to change over time and in response to stress.

Showing our bodies appreciation for everything they’ve gotten us through can help us cultivate a more positive relationship with ourselves. Here are 5 ways you can honor your body and practice positive body image.

Honor your biological cues

Our bodies communicate with us through sensations. It’s important to listen to these sensations in order to honor our biological cues like hunger, fullness, energy, mood, etc. For instance, if your stomach is gnawing at you, it may be time to sit down for a satisfying meal. Similarly, if your body is feeling tired or groggy, it may be time to rest, even if it means missing out on a workout.

If you’re not sure how to identify your body’s cues, that’s okay. Many of us may be out of practice listening to our bodies, especially if we’ve been experiencing higher levels of stress or anxiety.

Practicing mindfulness can help. The Rec Center offers free online meditations that can help you practice mindfulness around your thoughts, body and more. Counseling and Psychiatric Services (CAPS) is also offering a free Healthy Living Workshop each week during the summer to discuss a variety of topics related to body image, mindfulness, sleep, nutrition and more.

You can also practice mindfulness on your own through journaling, breathing exercises, free online resources and more.

Evaluate your relationship with movement

Participating in regular movement (i.e. physical activity or exercise) has proven benefits for both our minds and bodies. It can be a great outlet to reduce stress, improve our health and find community. However, exercise can also be used in ways that are harmful. In some cases, we may use exercise as a way to exert control over our bodies, alter our appearance or use it to determine what we are allowed to eat that day. Here are a few ways to evaluate your own relationship with movement and exercise:

Intuitive relationship with movement:

Your routine...

Helps you feel connected with your body
Makes you feel stronger, more flexible or have greater endurance
Allows for rest and sick days
Helps you relieve stress and is enjoyable
Can move down on your priority list
Is responsive to your needs
Includes different types of movement
Is respectful of your body’s limits

Potentially harmful relationship with movement:

Your routine...

Is all or nothing
Allows for very few or no rest days
Must meet certain requirements to “count”
Doesn’t include breaks or time off for sick days or injuries
Feels like something you have to or are expected to do
Takes priority over other things in life (relationships, rest, socializing, etc.)
Causes you to feel upset or anxious if you miss a workout
Determines what you are allowed to eat based on activity level or calories burned

Shifting our focus and energy to activities that make us feel good, relieve stress and allow us to create a deeper connection with our body can help in cultivating a positive relationship with physical activity. It’s also important to remember that all forms of movement count toward your physical activity. Going for walks, practicing yoga and other low-intensity activities share many of the same benefits as high level exercise.

Learn more about how moving your body can improve your mental health.

Be your own ally

If you find yourself critiquing your body in front of the mirror, positing positive affirmations or showing your body gratitude can help. Grab a notepad or sticky notes and write down positive aspects of yourself. Include things that aren’t related to your appearance or weight. You can also focus on the functionality of your body over its appearance. Then, put them on or around your mirror. As you start to recognize more positive things about yourself, add them to your affirmations. Practice saying them out loud each day when you look at yourself in the mirror.

Here are just a few examples:

I trust and listen to my body.
I am grateful that my body has gotten me through tough times.

I am smart, strong, capable, etc.
My body gives me strength.

My body keeps me safe.
I take care of my body.

Be intentional about who you follow

��ý�Ļ��Ʒ social accounts to follow

Follow these accounts for inspiration, tips, events and more!

Buffs for Body Positivity

CUHealthyBuffs

Who do you follow on social media? Whether you keep up with close friends and family or celebrities and meme accounts, it’s important to know who you’re following and how they may be affecting you. Take a look at your accounts and ask yourself:

Am I seeing posts that make me feel unhappy or put me in a bad mood?
Am I comparing my life, body or success with others?
Do these accounts make me feel like I need to change myself or “be better”?

Pay attention to how the images, videos, slogans and attitudes you see on social media are impacting how you feel about yourself and your body. If you answered yes to any of these questions, it may be time to hide them from your feed or hit unfollow. Removing this type of content from your view can help you feel a sense of relief and will free up space for accounts that make you feel good. Instead of spending time feeling down, focus your energy on creating a feed that empowers you and makes you feel good about yourself!

Reach out for support

If you or someone you know is struggling with negative body image, here are a few resources that can help.

Reach out to friends and family: Feeling good about yourself and your body is easier when the people around you are supportive and recognize the importance of positive self image. Make time for friends and family who make you feel supported and good about yourself.
Healthy Living Workshop: Counseling and Psychiatric Services offers a free Healthy Living Workshop each week. Topics vary from week to week and include, body image, nutrition, physical activity, sleep, stress management and self-care.
Counseling and Psychiatric Services: Counseling and Psychiatric Services (CAPS) provides free and confidential consultations online through e-Let’s Talk. Let’s Talk counselors can help provide insight, solutions and information about additional resources available.
Disordered eating/eating disorders: Disordered eating and eating disorders are complex issues that can impact all genders, ages, races, ethnicities and sexual orientations. Health and Wellness Services offers support for students who are experiencing disordered eating or eating disorders through partnerships with Nutrition Services, Medical Services and CAPS. They can also provide community referrals for individuals who are interested in additional recovery and support services.
Recovery Center: The Collegiate Recovery Center (CUCRC) provides support services for students with a variety of addictive and harmful behaviors, including disordered eating, eating disorders, self harm and substance use.
Rec Center: Get a summer membership at The Rec to connect with an active community. Summer programming includes group fitness classes, outdoor adventures and free Inclusive Rec events.

More Health & Wellness Articles

For many of us, the past year has taken a toll on our relationship with our bodies. Here are 5 ways to work toward body acceptance and practice positive body image.

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6 must-try recipes from Buff families

Anonymous — Mon, 14 Dec 2020 17:40:35 +0000

6 must-try recipes from Buff families Anonymous (not verified) Mon, 12/14/2020 - 10:40

Each year our Buff families share their most prized family recipes as part of our Taste of Home event. These recipes are a reminder of how important it is to connect with loved ones, spend time on ourselves and connect with our traditions. Try out some of these Buff-approved recipes this winter!

Have a recipe you want to share?
Submit your recipe or photos to include in the 2020-2021 Taste of Home Cookbook!

Submit your recipe

Breakfast

Whether you’re an early bird or a brunch connoisseur, these breakfast recipes are sure to satisfy. Just don’t forget your coffee or tea!

STRAWBERRY NUTELLA CREPE | From the kitchen of Paula Borg

INGREDIENTS

¼ cup sliced strawberries (or fruit of choice)
Nutella (to taste)
1 egg
1 tbsp flour
1 tsp Sugar
1 tbsp milk
Whipped cream to top

DIRECTIONS

1. Slice fruit and put aside.

2. Mix egg, four, sugar, milk and chill for 30 minutes.

3. Butter frying pan, pour crepe mix in pan, let set for about 1 minute, while swirling around to set the mixture.

4. Remove crepe, spread nutella and cover with fruit.

5. Fold in half then again, top with whipped cream.

GRANDMA BURKE'S BISCUITS AND GRAVY | From the kitchen of Bridget Child

INGREDIENTS

8–10 Bisquick biscuits (prepared according to package with additional ½ c. melted butter and 2 tsp. salt and pepper)
8 links of hot Italian sausage
1½ sticks of butter
6 c. of 2% milk
¼ c flour
3 tbsp. salt
1 tbsp. pepper
2 tbsp. Emeril's seasonings

DIRECTIONS

1. Remove sausage casings and brown in a skillet. Do not drain!

2. Add butter, then spices.

3. Make a slurry with ½ c. milk and flour and pour in (add more flour and milk if gravy is still very thin).

4. Add the rest of the milk.

5. Heat on medium to slow boil, constantly stirring.

6. Put the cut biscuit in the bottom of a bowl and ladle the gravy on top.

Lunch and Dinner

Enjoy a relaxing winter break with a side of comfort food. These lunch and dinner recipes are a great way to treat yourself, family or some very lucky roommates.

CUTLET (AND) CURRY RICE | From the kitchen of Wai Yin Chow

INGREDIENTS

8 boneless chicken breasts (cut to bite size, optional)
½ box of Japanese curry cubes or sauce
4 onions, diced (1 lb)
4 potatoes, diced (1 lb)
4 carrots (1 lb)
6 c. Water (for gravy-like consistency)

DIRECTIONS

1. Prepare rice, follow instructions on the box.

2. Boil onions, potatoes and carrots in water until soft, around 15 minutes on low heat.

3. If using meat, (it is optional) brown it with a little oil.

4. Add curry sauce or cubes to the vegetables (break up cubes to help them dissolve).

5. Pan fry, deep fry or air-fry cutlets and serve with the curry sauce and rice.

BAKED MACARONI & CHEESE | From the kitchen of Martha Musto

INGREDIENTS

2½ c.dry elbow macaroni
3 c. whole milk
5 tbsp. butter
¾ c. bread crumbs (about 2 slices firm white bread)
¼ c. flour
¾ tsp. salt
⅛ tsp. nutmeg
Tabasco sauce (to taste)
4 c. grated extra sharp cheddar cheese

DIRECTIONS

1. Preheat oven to 350ºF.

2. Butter or spray a 2-quart baking dish and set aside.

3. Cook pasta according to instructions. Drain when finished.

4. In the meanwhile, heat milk in a saucepan to just below simmer.

5. In another saucepan, melt butter over medium-low heat. Pour 1 tbsp. butter into a small bowl, add bread crumbs and toss together; set aside.

6. Add flour to the remaining butter in the saucepan and whisk over the heat for 2 minutes. Slowly whisk in the hot milk and continue stirring until the mixture thickens and comes to a simmer.

7. Whisk in salt, nutmeg, Tabasco and 2 cups of the cheese. Add the cheese sauce and mix together thoroughly with cooked pasta.

8. Spread ⅓ of the pasta mixture over the bottom of the prepared baking dish. Scatter ⅓ of the remaining cheese on top. Repeat, finishing with bread crumbs.

9. Bake for 25 to 35 minutes or until golden and bubbling.

Desserts

Let your inner baker shine with these tried and true sweet treats!

HONEY GINGERBREAD COOKIES | From the kitchen of Debra Krizmanich

INGREDIENTS

½ c. sugar
3 c. sifted all-purpose flour
2 tsp. baking soda
1 tsp. salt
2 tbsp. powdered ginger
2 tbsp. cinnamon
½ tsp. powdered cloves
½ tsp. powdered nutmeg
½ lb. butter or margarine cut into dots
½ c. honey

DIRECTIONS

1. Sift sugar, flour, baking soda, salt, ginger, cinnamon, cloves and nutmeg together in a bowl.

2. Work in butter and then honey.

3. Refrigerate if possible then roll out dough to ⅛-inch thick on a floured board or between sheets of waxed paper and cut into desired shapes.

4. Bake regular size cookies about 12 minutes at 375 degrees.

5. After a minute, remove from cookie sheets and cool on wire racks. Do not overbake, but if you do they are good for dunking in milk

DARK CHOCOLATE CHIP PUMPKIN MUFFINS | From the kitchen of Susan Day

INGREDIENTS

3 c. flour
1 tbsp. and 2 tsp. pumpkin pie spice
2 tsp. baking soda
1½ tsp. salt
3 c. sugar
1 small can (15 oz.) pumpkin
4 eggs
½ c. vegetable oil
½ c. water or orange juice
½ package of dark chocolate chips (optional)

DIRECTIONS

1. Preheat oven to 350ºF. Line muffin tins with paper liners.

2. Mix the dry ingredients together except for the chocolate chips.

3. Mix the wet ingredients together well. Stir both mixtures together. This can be easily done by hand but you can use an electric mixer.

4. Gently stir in dark chocolate chips (optional).

5. Fill muffin cups ¾ full. Sprinkle the tops with a couple chocolate chips if you want them to show.

6. Bake 25 mins or until done. Cool and seal in an airtight container to keep them moist.

Additional Resources

Medical Services offers Nutrition Services to all ��ý�Ļ��Ʒ students. Learn how to address medical conditions, budget and meal plan, create healthy recipes and more. Virtual telehealth appointments are available to new and returning clients!

Learn more about Nutrition Services

Want to explore more delicious meals? Keep an eye out for our upcoming 2020-2021 Taste of Home Cookbook or check out our previous editions.

2017-2018 Cookbook 2018-2019 Cookbook 2019-2020 Cookbook

Each year our Buff families share their most prized family recipes as part of our Taste of Home event. Try out some of these Buff-approved recipes this winter!

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7 days of snacks and activities to fuel you through finals

Anonymous — Tue, 24 Nov 2020 07:00:00 +0000

7 days of snacks and activities to fuel you through finals Anonymous (not verified) Tue, 11/24/2020 - 00:00

Whether you have papers, presentations or exams coming up, finals are demanding on our minds and bodies. Eating healthy snacks and staying physically active can help us improve our retention of information, energy levels, concentration and mental health.

Here are some great snack and activity ideas to keep you fueled, full and focused for finals.

Reminder: If you don’t have the exact ingredients listed, don’t stress! These snacks can be easily modified to use items you already have.

Day 1

Morning Snack

Low-sugar yogurt + 1 tbsp. high fiber cereal + 1/2 cup berries

Afternoon Snack

2 mini tortillas + 1-2 tbsp. cream cheese + tomatoes

Activity

20 minute walk around your neighborhood.*

*Remember to keep your distance from others and wear a face covering if you are passing others.

Day 2

Morning Snack

1 medium apple or banana + 2 tbsp. peanut butter

Afternoon Snack

1/2 turkey sandwich with mayo + veggies

Activity

Free virtual fitness class at The Rec

Day 3

Morning Snack

25 nuts of choice + 1 small piece of fruit

Afternoon Snack

2 hardboiled eggs + mayo/mustard + 1 slice whole grain bread

Activity

Walk or bike on a local trail or path*

*Remember to keep your distance from others and wear a face covering if you are passing others.

Day 4

Morning Snack

Smoothie with milk of choice + yogurt + fruit

Afternoon Snack

Carrot or celery sticks + 1/4 cup hummus or salsa + string cheese

Activity

Practice a mindfulness exercise or stretching routine

Day 5

Morning Snack

3 cups microwave popcorn + string cheese

Afternoon Snack

1 whole wheat tortilla + 1/4 avocado + 1-2 slices of turkey

Activity

Find 2-3 songs you love and have an impromptu dance party

Day 6

Morning Snack

1/2 cup cottage or ricotta cheese + 1/2 cup fruit

Afternoon Snack

1 mini bagel with veggie cream cheese or peanut butter

Activity

Relax and enjoy a break!

Day 7

Morning Snack

Trail mix with 10 unsalted nuts + 1 tbsp. raisins + 1 tbsp. dried cranberries

Afternoon Snack

Lettuce wrap with tuna or chicken salad + mayo + veggies

Activity

Enjoy free yoga from the comfort of your living room

Resources

The Rec Center is currently offering free virtual classes, including meditations, stretching breaks and group fitness courses. They are also hosting live Zoom classes so you can join your favorite instructors in real time! View the fitness schedule for more details.

Want to learn more about nutrition? Nutrition counseling appointments are still available virtually! Call Nutrition Services at 303-492-6280 to make an appointment. New and continuing patients are welcome. Learn more about Nutrition Services.

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4 easy meal upgrades to try

Anonymous — Thu, 24 Sep 2020 19:13:20 +0000

4 easy meal upgrades to try Anonymous (not verified) Thu, 09/24/2020 - 13:13

Instant noodles

Ramen is cheap and easy to make on the stove or in the microwave. Use these tips to take your next Cup of Noodles to the next level:

Throw in veggies: You can use fresh, frozen or leftover veggies. For your next grocery trip, plan ahead to make a stop at the salad bar to grab a few handfuls or pick up a package of mixed veggies. Bok choy, broccoli, onions, bean sprouts, green onions, squash, corn and carrots are all great options for ramen.
Add a protein (or two): Mix and match proteins to give your ramen something extra. You can use fried or hard boiled eggs, chicken, tofu, beef, canned items or leftovers.
Top it off: Using toppings can add flavor, texture and a pop of color. You can use anything, including sriracha, kimchi, sesame seeds, herbs, red pepper flakes or lime.

Boxed mac and cheese

Boxed mac and cheese is a great comfort food that is simple and easy to make. Use these tricks to upgrade it:

Make it themed: If you’re looking to spice up your macaroni and cheese, consider adding a theme. For instance, consider making a chili mac, Mexican mac, curry mac or buffalo chicken mac. Use your theme to guide what ingredients you use. For instance, if you want to make a buffalo chicken mac, you can add buffalo sauce, chicken, blue cheese chunks or ranch dressing to your macaroni to create a unique meal.
Add protein: You can also add flavor and protein to your meal by incorporating chicken, sausage, ham, bacon, tofu or beans. Don’t be afraid to experiment with canned or leftover options.
Cheese on cheese: While boxed macaroni and cheese typically includes a cheese packet, you can add additional flavor and personalize it by using other cheese varieties. Shredded and cubed cheese (even string cheese) can be a great option to add extra cheesy goodness.

Coffee

Coffee at home can be just as good as a cafe. Here are a few tips to follow to make your at-home brew better:

Upgrade your mug: If you use the same coffee mug day in and day out, it may be time to switch it up. For instance, if you enjoy iced coffee, try serving it in a mason jar instead of a normal glass. If you prefer hot coffee, find a mug that makes you feel a little bit fancier.
Experiment with milks: Different varieties of milk can change the flavor and smoothness of your coffee. Experiment with different types of milks, like almond milk, cashew milk, creamer, whole milk, rice milk or oat milk.
Experiment with flavors: There are a number of ways to add flavor to coffee. Beans come in a variety of options like mocha, pumpkin spice or chai. You can also add a dash of cinnamon or try flavored syrups for a unique cafe flavor.

Grilled cheese

Follow these tips to turn a classic grilled cheese into a masterpiece:

Try new breads: An easy way to upgrade your grilled cheese is to try different types of bread. For instance, you may normally make grilled cheese using sourdough or wheat bread. However, you can make it extra special by choosing a baguette or roll instead.
Explore cheese varieties: Using different types of cheese is a great way to change the flavor of any grilled cheese. Your choice in cheese can also influence other ingredients you want to add to your sandwich.
Make it extra: Veggies and proteins go great with grilled cheese. To make a breakfast grilled cheese, add eggs, bacon and American cheese. To make a caprese-inspired sandwich, opt for mozzarella, basil leaves and tomato slices.

Campus resources

Nutrition Services provides nutrition counseling to address a variety of needs and concerns, including budgeting, meal planning, food allergies, disordered eating, health conditions and more. Nutrition counseling appointments are currently available through telehealth.

Make an appointment

Housing and Dining Services has a registered dietitian on staff who can meet with students individually, answer questions and provide suggestions for eating healthy on campus.

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Looking for easy ways to spice up your meals? Try these simple upgrades.

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4 easy meal upgrades to try

Instant noodles

Boxed mac and cheese

Coffee

Grilled cheese

Campus resources

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Set an example

Build them up

Unfollow accounts on social media

Be proactive