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About Oregon daily emerald. (Eugene, Or.) 1920-2012 | View Entire Issue (Jan. 22, 2001)
Factoids ✓Smokers use up twice as much vitamin C for their metabolic processes compared with non-smokers. %/l in 3 smokers will die from smoking related complications. %/Asthma rates have in creased from 3 % to 5.4% of the Ameri can people in the last 14 years. %/The average placenta weighs 1.5 pounds. %/The entire population of the U.S. lives on 3 % of the nation’s land mass. %/ You could put the entire population of the world in the state of Texas and still have room for more. %/Of the 15 leading causes of death in America, 13 were at an all-time low by 1996. Life expec tancy in America hit a record 77.1 years in 1996. ^Most women’s foot prob lems are due to high heels. Paid Advertising What’s Your Pleasure? Health Ed Lending Library offers food for thought By Annie Dochnahl Many students have already tuned in to the lending library in the Health Education office at the Health Center. Students can check out any of the library’s titles for two weeks, free of charge. Topics range from sports nutrition, meditation, food is sues, sex, and vegetarian cookbooks. Allow me to waltz you through three of the more popular selections. Wherever yougo, There You Are by Jon Kabat-Zinn (Hyperion 1994) If you appreciate gentle reminders of the simple goodness of life, this book is a gem. If you need a guide to a me diation practice, the chapters are very helpful. Living in a culture that glori fies fast-paced consumption and so cial competition over cooperation, creating a mindfulness practice can be the key to sanity. Kabat-Zinn pro vides basic components of a success ful meditation practice as well as po tent wisdom from Emerson, Thoreau, and Gandhi. The “Go Ask Alice” Book of An swers by Columbia University’s Health Ed Program (Henry Holt and Company, 1998) This straight-for ward number is highly accessible in its question/answer format. It is an outgrowth of the internet version of Columbia University’s successful “Go Ask Alice” online service. Ques tions from the teens and twenty somethings, center around relation ships, sexuality issues, emotional health, drugs and general health con cerns. The questions could frequent ly be considered those which are too embarrassing to ask your medical practitioner. Yet as we all know, no question, if it’s truly a concern, is un worthy of asking. Example issues in Asian Tofu Salad 12 GZ firm tofu 2 scallions (chopped) bell pepper (minced) 3 tbs soy sauce | 1 tea. ginger powder j 1 tea. garlic powder ; 1 tbs honey f ! 1 tbs dry mustard Drain tofu and crum ble into a howl. Com bine soy sauce, ginger, \ garlic, honey and mus | tard. Pour over tofu. \ Add scallions and pep \ pers. Mix and enjoy! elude: how to achieve multiple or gasm, how to help a friend who is ex periencing relationship violence, how much masturbating is “nor mal,” effects of oral contraception on breast cancer, how long does mari juana remains detectable in the body, and how to manage panic attacks. As you can see, the range of topics is both broad and provocative. This is a useful resource for the solitary read er. It also strikes me as an incredibly fun book for a group of friends to gather around some evening and take turns reading letters and trying to predict Alice’s answer. In addition to entertainment value, those gathered will learn about self care and how to improve their relationships with im portant others. A College Student’s Guide to Eat ing Well On Campus by Ann Selkowitz Litt (Tulip Hill Press, 2000) One of our newest tides on the shelf, this is a good book for the stu dent who wants to make more in formed decisions about their diet. Ba sic information is offered for balanced meal plans for cafeteria and restaurant based diets. Other chap ters include how to avoid the “fresh man 15”, how alcohol and pot affect diet and how to differentiate be tween sensible attention to one’s diet and obsession. A full quarter of the book is devoted to setting up a new kitchen, navigating the groceiy store for staples, basic cooking techniques and, of course, recipes. Consider this easy salad for four. A Merging of Body and Mind An unique old exercise is catching on as the next new thing. Pilates, used by athletes and dancers for years, can help you firm up and trim down. By Shoshana Ungerleider In my own exploration for a new way to exercise, I came across an old technique that seemed unusual, yet intriguing. Pilates, (pronounced puh-lah-tees) is a very unique form of physical exercise that involves a combination of stretching, resist ance training and mental concentra tion. In the past decade, it has sur faced into the fitness mainstream of America as an innovative way to work out. Pilates focuses on the abdominal region, low back, and buttocks, with applications on a mat and on various spring set apparatuses. Because it is a very low impact form of full body conditioning, anyone can practice Pilates. Many claim that it is the best way to lengthen and tone your mus cles. According to certified Pilates in structor Laura Wren, “Pilates builds strength by developing the body uni formly, which results in sleeker, more powerful muscles.” The tech nique is very versatile and can be used as a general fitness routine, for cross training, and even for rehabili tation after an injury. With an em phasis on breathing and maintain ing proper body alignment at all times, Pilates is a workout for the body and the mind. Joseph H. Pilates, the founder of the technique, was born in Germany in the late 1800s. He struggled throughout his early years with vari ous physical ailments, but always had the dream of one day becoming physically fit. He had a vision of how to make the human body be come stronger. Later in his life, after overcoming his physical obsta cles, Pilates went on to become a body builder, box er, gymnast, swimmer and a diver. At first, the method was known only by athletes and dancers as a way to rehabilitate af ter an injury. By the 1950s, dancers like Martha Graham and George Bal anchine intro duced Pilates to the ballet world. Until the early 1990s, Pilates was virtually unknown to American mainstream fitness. Today, The Pi lates Method is used all over the world by ballet dancers, actors, pro fessional athletes, spa centers, and i certified trainers at health clubs and studios. The Pilates style can be com pared to power yoga. Some basic similarities include emphasis on in dividual improvement in a non-com petitive setting, as well as being aware of your body movements, and Because it is a very I low impact form of full body condition ing, anyone can practice Pilates. Many claim that it is the best way to lengthen and tone your muscles. n increasing flexi bility. A major difference is that with Pilates, you do not hold the positions, but rather perform repetitions of the same movement. Also, Pilates uti lizes various spe cial apparatuses in order to build strength. “Con trol and proper form are basic principles in Pi lates,” remarked Wren. As a college student, it can be difficult to find balance in every day life. For me, kit is important to * take personal time out of the day and also be more mindful of my body. I have found that Pilates can be a great way to exercise, while also having an awareness of physical en durance. Depending on your skill ► level, Pilates can also become an aer obic workout. Practicing Pilates has brought me to a new and different understanding of the way my body moves throughout the day, including my posture and body alignment. The main drawback of Pilates is its accessibility to college students. Private lessons are available and very beneficial, but the cost can be daunting. Group mat classes are a good way to become familiar with the method, but lack personal atten tion from an instructor. On campus, a Pilates mat class was offered dur ing fall term from a certified trainer. The Downtown Athletic Club, a pri vate gym in Eugene has weekly mat classes and one-on-one instruction available, but only for members and their guests. During the winter, certified Pi lates trainer Laura Wren, will be teaching a Pilates mat class at Studio Northwest in Eugene. She also of fers private lessons. To get in touch with Ms. Wren, you can email her at: lwren@darkwing.uoregon.edu. If you are interested in doing some research of your own, check out The Pilates Method of Body Conditioning by Sean P. Gallagher and Romana Kiyzanowska or The Pilates Body by Brooke Siler. You can also explore the official Pilates website: www.pilates-stu dio.com, or other Pilates-based sites: www.bodymind.net, www.stottcon ditioning.com, 2001: A Resolution Odyssey How to craft them and keep them Make your New Year's Resolutions more than just a holiday tradition. With a few helpful hints, you can make them reality. By Emily May By the end of this month, more than 100 million Americans will have journeyed down a well-traveled path lined with bold and often hastily con ceived New Year’s resolutions. Over 57 % of these travelers have pledged to adopt healthier eating habits, to become more physically fit, and to quit smoking. The connection between these choices and one’s per sonal well being is astonishing. Each year, more than 60 % of American deaths from illnesses connected to be haviors such as overeating, lack of ex ercise, and tobacco use. It is vital that new habits are inte grated into one’s everyday lifestyle; the choice to change must be made with every step along the path to suc cess. You, like the majority of Ameri cans, maybe experiencing difficulty in adhering to your New Year’s reso lutions. Here are a few tips to help you achieve your health goals. • Don’t cut back on foods; expand your dietary horizons. Exploring a new cookbook, gro cery store, or vegetarian lifestyle can help you on the road to success. There are literally thousands of healthy food choices which can replace a burger and fries. You can save yourself from 68 artery-clogging grams of fat, and many other options contain excellent ■Ill lilli ■IIMiiam nil" i —8 1 vitamins, minerals, and proteins, which can help to reduce your risk of infections, cancer, heart disease, hy pertension, diabetes, and other major diseases. In only a few minutes, you can throw together some baked salmon and vegetables, letting it cook in the oven as you study for your midterms. Healthy soy pastas and rice can also be prepared with little or no effort, providing you with complex carbohy drates, and a long lasting supply of en ergy. • Blow-Off Stress If you eat or smoke to reduce stress, consider doing a few of the fol lowing activities instead. • Explore nature. Walk, run, cycle, or just frolic in the beauty of the peaceful outdoors. • Aromatherapy. Tea, Essential Oils, and indoor gardens can bring great peace and re laxation to your everyday routine • Meditation. A great way to eliminate stress, and rejuvenate yourself. Remember, perspective takes time, and time is a consummate healer. • Singing Yes, even in public. • Never underestimate the power of persistence Fewer than forty percent are able to achieve success on the first try. It is realistic to see that changing your lifestyle may take 5 or 6 attempts, but the success is definitely worth it. Re member, it takes at least three weeks to develop good habits, so don’t devi ate from your goal. Imagine the time, money, and life you could save by choosing the course of action that is right for you. • Focus on Today Be realistic about your goals. Don’t expect immediate success; change is not instantaneous. Identify the trig gers which take you off course. Keep a journal of your progress, so that you may learn from your triumphs and mistakes. Whether you’re looking to shed a few pounds, or simply to maintain an optimum level of health, one thing is certain. Commitment and persistence are the keys to your success. In order to make changes in your lifestyle, you must have a strong will to change. This initial desire must be carried with you each day, in every tempting situation you encounter. Each time you make progress toward your goal, be sure to celebrate and praise your self for your successes. New Year’s is not the only time to change or start to change again—you have all year long to form better habits. Registration for the Nutrition Se ries workshops begins this week. With its focus on making dietary and personal lifestyle changes, the Nutri tion Series workshop is a small group which runs Thursdays from 5-6pm, Feb. 1 - March 1. For more informa tion about the workshop and other di etary concerns, call Kristen Olmos at 346-2794. * ♦ i Beating Those Winter Blues A bright approach to a dark season Does the wet, gloomy weather get you down? There are ways to help beat those winter blahs. By Anna Orton It’s that time of year again when stu dents flock to nearby coffee shops and bars for a break from the harsh winter weather. With drink in hand and the company of good friends, we are able to momentarily escape from the dreary, gray outside world. However, it is no co incidence that our craving for carbohy drates (including sugars, starches, and alcohol) actually increases during the winter months. In addition to a change in appetite, our energy level may severely drop off, thus affecting our mood and in creasing hours of sleep. In many ways it seems as though a person were hibernat ing during the cold, dark months. In fact, our bodies may be responding to what is commonly known as the winter blahs or blues, referred to in the medical commu nity as seasonal depression. You maybe wondering, should I con sider myself depressed if I enjoy an occa sional mocha and sleep-in a few times during winter term? No, because season al depression is characterized by chronic behavioral changes in appetite/weight, socialization, sleep cycles, activity level, etc. Limited daylight exposure, as a result of shorter days, is the primary factor contributing to such differences during winter months. You should be aware of, and monitor, any recurrent changes from normal character. The following questions serve as a guide to determine whether or not certain behavioral fluctu ations could lead to a more troublesome condition, such as seasonal depression. * Do you sleep more, but awaken still feeling tired during the winter or fall? • Do you generally feel more anxious, ir ritable, sad or depressed during the winter or fall? • Do you feel you have little control over your appetite or weight during the winter or fall? , Seasonal depression is characterized by chron ic behavioral changes in appetite/weight, social ization, sleep cycles, activity level, etc. n • Do you find you are less outgoing and less social than usual during the win ter or fall? • Do you feel less enthusiastic about the future and/or enjoy your life less dur ing the winter or fall? If you found yourself answering yes to one or more of the above questions, you maybe one of the thousands who suffer annually from seasonal depres sion. The good news is that you aren’t alone, and that the severity of winter blues can vary greatly from one individ ual to the next. The reality, however, is that the Willamette Valley, (and the Northwest in general) because of its ex tended rainy months, contributes greatly to this adverse condition. Therefore, a practical approach must be taken to pre vent and manage seasonal depression as an inhabitant of this geographical area. As a native of Eugene, I have incorpo rated this easy, yet fruitful recipe into my life, which includes the ingredients to brave another Willamette Valley winter. “Quick Fix for a Gray Day”: • Buy a good umbrella, warm jacket and water proof shoes to stay dry between classes • Throw on some brightly colored clothes and turn on some upbeat music • Eat foods rich in complex carbohy drates (i.e. pasta) to keep energy levels high • Try something new and challenging such as a dance class or rock climbing session • Stay involved socially with friends, school activities and outside organi zations! However, if a list of preventative measures doesn’t seem to fully ad dress your needs, there are fur ther resources available to stu dents, free of charge. The Peer Health Education office has in formation, in the form of pamphlets and books, regard ing depression. In addition, the Counseling Center (on the second floor of the Uni versity Health Center) has a variety of services to offer, in particular professional coun selors to meet and talk with you. If your social and aca demic well-being is im pacted by depression, it is safer to seek help immediately than to wait for the springtime sunshine. Finally, as you venture out into the cold remember that there are some things we can control, and the weather isn’t one of those. So, as I sign off with a warm drink at hand, I encourage you to take a new approach to this otherwise rainy season by using it to your advantage. Because, after all, ducks are happiest in the wet weather months! Paid Advertising
