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