Exercise is a journey, not a destination. -Unknown Author

Raise your hand if you exercise. Now hold it up over your head for a minute, see if you can…Come on, just try it, what will (another) one minute of exercise hurt after a 24 hour day?  You may be rushing through this blog entry because you have somewhere to be, if that’s the case, sorry, I’ll try and keep it short! Also if that is the case, is that how an average day goes for you? You hurry, hurry, hurry everywhere and frequently arrive late and feel like you have NO time to finish anything!  It seems as if most college students could relate to this I think…

Let me ask you one more question, how much time per day do you spend on Facebook? Twitter? Myspace (anybody anymore?) How about watching movies or catching up on TV shows?  It’s nuts!  I was thinking this morning about how I literally [yesterday] spent most of my free time on my computer.  Granted, I was doing quite a bit of homework, but I also watched two TV shows that I missed (Gossip Girl and The Voice).  Then I felt kind of discouraged because all I did that was active yesterday was walk my two pound poodle in which his sprint is the speed of my dawdle…So…not much of anything.

I am the type who used to go to the gym regularly…like 6 days a week regular with 45 minutes to an hour on the treadmill of eliptical, now, as a senior, I feel like I’d be embarrassed to hop back on one of those things because it’s been so long and I don’t want to die in front of other people (though that would be better than alone.)  My husband and I did insanity this past summer and it was truly insane…it was like the best thing ever though and we felt so amazing after we completed it. And then what happened? We felt so accomplished (I should speak for myself…) that I took a week off…and then another week, and another, and another, etc. And now I’m right back where I started.  I am declaring right now that I am going to restart the insanity program and be accountable to all of you who read this! When I go home today I am going to do it, and not sweat about it (no pun intended.)

I’m wondering what it would look like if we each sacrificed one computer session, TV show, or one extra hour of sleep (for those of us who actually have sleep time to spare…anyone?) in exchange for a 45 minute-1 hour workout session?  Or even if while we are catching up on our favorite TV we get down on the flower and do a few sets of push-ups and sit-ups, or even just start with a stretch.

Here’s some stuff to consider:

• BLT Sandwich-437 k cal=45 mins tae bo
• Mozzarella, Tomato & Pesto Panni-457 kcal=1 hour and 15 minutes hill walking
• Quarter Pounder with Cheese McDonalds-515 kcal =1 hour and 20 minutes of cross training
• Pepperoni Pizza, Dominos (1 Slice)-198 kcal= 28 minutes of boxing

Check this website out for more!: http://www.dietandfitnessresources.co.uk/fitness_exercise/activities-to-burn-calories.htm

So we’re all well aware that EMU has a vast variety of student types, and we’re aware that EMU doesn’t support the use of alcohol or tobacco. But since we’re a university that attracts a wide array of people, I think it’s important to cover our bases and make sure we’re all up to date with our alcohol info. We attract a Mennonite crowd, an athletic crowd, the local community crowd, a non-Mennonite Christian crowd, and even people who came because they want to stay in state. With a wide variety of students, there is a wide variety of perspectives on alcohol use. There are plenty of people here who say “no, absolutely not, won’t touch it,” there are also those that say politely, “no thank you, I don’t drink,” there are also your casual drinkers with dinner (off-campus of course!,) social drinkers with parties, and then those who drink heavily, sometimes daily. No matter what kind of “relationship” you have with alcohol, as college students we have all most likely encountered it at one point or another. So it is relevant. Even if you don’t drink, my guess is that you probably have at least one friend that does.

I’m going to make a serious attempt to make this NOTHING like a middle/high school health class.

SO, first of all, a “Did You Know…” fact sheet:

-Over 2/3 of all U.S. college students choose NOT to use or abuse alcohol if given the opportunity.
-On a typical weekend night 1 in 10 drivers on the American road is drunk.
-It doesn’t matter how much or how little we drink. The question is: What is our drinking doing to us? How is it affecting our lives?
-Binge drinking is considered four drinks for women and five for men.
-Binge Drinking can lead to alcohol poisoning!
-Unlike most foods, alcohol can be absorbed into the bloodstream in its natural states. It is carried to the brain immediately where it first impairs judgment, then physical responses.
-The ability to do two things at once-such as braking and steering-is impaired at a blood alcohol concentration (BAC) of only .02%!

Woah…So these statistics are alarming, and worrisome. It kind of makes you second guess yourself for a late night IHOP run (which none of us do, right?)

So for the science-y part of the case on alcohol, it’s a central nervous system depressant. It travels from the bloodstream straight to the brain.It blocks messages that go to your brain and alter perceptions, emotions, vision, hearing, and coordination.  In the long-run, heavy drinking can cause cancer of the liver and cirrhosis.

When I was in high school we had an afternoon called “Prom Promise.”  It was a form we signed that promised to not drink on prom night, and if we did, then we would do it “safely” and avoid driving home.  This was an incredibly emotional event for my high school for a number of reasons.  They brought a truck to our parking lot that belonged to one of my friends’ boyfriends before she was killed in a driving accident.  Her and her boyfriend had been drinking and were driving in his truck when he ran a stop sign and were T-boned by a driver on the passenger side.  My friend was in the passenger seat, not wearing her seat belt, and she was thrown from the car, killed immediately.  Her boyfriend lived.

Prom Promise was in May and the accident was in March. Her mother spoke (and cried) to a blank faced crowd begging us to not make the same mistake that her baby did.

Drinking is serious business.  It’s something people do for fun and to have a good time, but if you are going to use it in such ways you need to understand how dangerous and life-changing it can be.  To write this article I reread numerous articles about friends I had that were killed in car accidents.  As a high school student, we had one person die every single year in automobile accidents, and every year since.  Alcohol was involved in most of those deaths whether they were my classmates drinking or those who hit them.

After college starts we begin to think we’re invincible because we’re out of our parent’s homes and a lot of us are turning 21 so everything is fair game…That is NOT true. We are now more responsible then ever before to make sure that we are not putting ourselves or others in harms way.  Please be respectful of the lives around you and please don’t drive if you’re going to drink.

Happy almost end of September, everyone!

That said, flu season is rapidly approaching and that pesky little bug will be landing in every nook, cranny, and crevice around us.  Door handles, bathrooms, public food scooper spoons, borrowed pencils, drinking fountain buttons, handicapped door buttons, KEYBOARDS, desks, chairs, tables, friends, everywhere!  That may be a little bit of an exaggeration, but seriously, it is something to keep in the front of your mind from mid-fall to mid-spring, the worst of it being in the dead of winter.

The flu doesn’t take it’s time, it will hit you like 10 page paper due the next day.  Symptoms include high temps, runny nose/sore throat, and a nasty feeling dry-hacking cough.  You may also experience some achiness, weakness, headache, and fatigue. Fun stuff, eh?

So instead of putting out a welcome sign for that nasty little bugger why not take some steps to stop it before it starts!

• First of all, get a vaccine! We will be having a flu shot clinic here on campus on Monday, Oct 1 from 9:45am-11am in UC 211/212, Tuesday Oct 2 from 11:30am-1pm in the West Dining Hall (Northlawn,) and Wednesday, Oct 3 from 3:30-4:30pm in UC 211/212.  Why not come? All you need to do is bring $20 in cash, check or student ID form and you will already be on your way to a healthy majority-of-the-school-year! (Keep in mind that medicaid/medicare is not accepted.)
• Make sure you wash your hands FREQUENTLY! If you have the flu, please don’t make other people miserable.  Wash your hands as much as you can so you don’t spread it around.  If you don’t have the flu, wash your hands so you don’t pick up what was left behind by those who may not wash their hands as often…
• Keep your distance from large crowds where people may be coughing, shaking hands, etc…It might also not be a bad idea to sit in the back row one day if you hear a bit of a rasp in your professor’s voice…just sayin’. Health purposes only, right?
• If you do get the flu, like I mentioned above, wash your hands excessively to prevent spread through door handles, and other interactions.  Also, don’t feel bad about taking a rest and re-energize day.  E-mail your professor to let them know, and take care of yourself.
• And finally, I know how silly it sounds, but if it comes down to it, wear a mask if you have to be in a high-risk group. Period.  If you want to stay healthy, this is one of the best things you can do.

Thanks for reading everyone! Stay healthy!

E-mail me at emuhealthservices@gmail.com for recommendations, requests, questions, or interest in guest-blogging.

-Hannah Richter

In Fall of 2009, coming in as a freshman at EMU, I thought I had mentally prepared myself so well for what was to come. I was so excited to not be in a classroom all day and to really take control of my own time and schedule. I recognized that my mom was no longer going to be making my meals and I wasn’t going to have tennis practice after school anymore to make sure I kept up with staying active. But I felt like I was in a good place to start a routine for myself.

Arriving at EMU was as a first year was so empowering. The sense of independence, meeting people, being in charge of getting myself to class every morning/afternoon, being the one to tell myself to get my homework done, being the one to decide when to return back to my room to make sure I get adequate sleep at night, and getting myself to church in the morning instead of hitching a ride with my folks. I was so ready for all of these things and after a couple weeks I really established a routine.

Since my senior year has started, I’ve recognized now more than ever how important it is to establish a routine such as this early on. I’ve definitely been that student who procrastinates a ten page paper, pulls an all-nighter to complete it, then naps the next afternoon to “catch up” and as a result doesn’t make it to the caf in time for a healthy meal. When that happens, it can ruin the rest of your week. How on top of your game can you be with small amounts of sleep, not enough brain-food, and poorly written papers? That’s enough to get you off track for awhile!

To help assist you in making the most of your independence I’ve come up with a list of ideas/facts for you to keep in mind as you get into and shape your routine. The earlier you figure out what works for you the more likely it will stick and the better you will feel!

Bigger ISN’T better when it comes to your food! (www.learningzonexpress.com)
Steer clear of ordering food with words like combo, ultimate, kingsize, jumbo, supersize, deluxe, tub (this word is gross!), value meal, supreme, biggie, and colossal.

Eating/drinking an extra 100 calories a day for a year can lead to a weight gain of 10 pounds if those calories aren’t expended! (www.learningzonexpress.com)
Know where your food comes from! Take advantage of the food that EMU provides from the campus gardens and local area, if you are unsure of where it comes from, ask. If the provider doesn’t know, be wary because chances are it is highly processed and loaded with preservatives.
Eat slowly! Enjoy your meal and pay attention to fullness cues. (www.choosemyplate.gov)
If you finish your meal and are still hungry afterwards, wait ten minutes before getting up for seconds. Give your digestive system time to catch up, if you’re still hungry after ten minutes, get something small like yogurt or fruit.
Don’t waste your daily calories on beverages. Drink water, milk or 100% juice to quench your thirst. (www.choosemyplate.gov)
Wake up at the same time every day!
Set monthly goals for exercise. If you want to start an exercise routine, start small and work your way up.
Take breaks! Set aside time to work on homework, but after an hour or two, take a break. Take a lap around the building, stop in a friends room, or catch up on your favorite TV show.
Most importantly, make sure your spending time with friends or doing something you love! You will be much happier and enjoy your college experience much more thoroughly if you have a good balance between work and play.

Good luck!

If you have suggestions or recommendations about something you’d like to read about, e-mail us at emuhealthservices@gmail.com.

-Hannah Wenger Richter

Did you know that September is Fruit and Vegetable Month?  There is actually a featured Fruit and Vegetable each month.  Several years ago, the National 5 A Day program became the national Fruit and Vegetable Program and launched a new public health initiative, Fruits & Veggies–More Matters.  The new guidelines recommend two to six and a half cups of fruits and vegetables a day (four to 13 servings).  The program seeks to inform everyone that eating fruits and vegetables can improve their health and reduce the risk of cancer and chronic diseases, including heart disease, hypertension, diabetes, and stroke.

Fruits and Vegetables come in terrific colors and flavors, but what lies inside is the real beauty.  Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red apples, and white onions. Eating these gives your body a wide range of valuable nutrients like fiber, folate, potassium, and vitamins A and C.

Substituting fruits and vegetables for higher calorie foods can be part of a weight loss strategy.

Even you busy people can benefit from food that’s nutritious, yet easy to eat on-the-go, like fresh fruits and vegetables. Snack on raw veggies like baby carrots, pepper strips, broccoli, and celery. You can even grab an apple, orange, banana, pear to eat on the go. Try stashing bags of dried fruit in your backpack or at your desk for a convenient snack.  Fruits and veggies are a natural source of energy and give the body nutrients you need to keep going.

Other ways to Increase Fruit and Vegetable Intake

• Have a fruit or juice at breakfast daily.
• Pile spinach leaves, tomatoes, peppers, and onions on your pizza.
• Check out the salad bar at the dining hall – it has a wide variety of fruits and vegetables on it daily.
• Add strawberries, blueberries, bananas, and other brightly colored fruits – fresh frozen or canned- to your waffles, pancakes or toast.

To learn more about Fruits and Vegetables go to http://www.fruitsandveggiesmatter.gov

It’s that time of year again. The trees are budding, the flowers blooming, and the sun shining. If you’re anything like me, you probably want to be outside enjoying the beauty of spring. This past weekend we enjoyed the fun of Springfest, and as time moves on, we find ourselves getting more and more antsy for summer.

BUT… if you’re anything like me, you’re also very aware of the fact that summer is not yet here. Something big and ominous lies between you and freedom. That’s right. It’s crunch time! You’re probably scrambling to write that final paper, put together that notebook, or get your group together to work on your group project. Oh, and let’s not forget the final unit test to complete this week before moving on to EXAMS.

To say the least, you may be feeling a little stressed right about now. So what are you going to do about it? Below are some tips from  http://www.helpguide.org/mental/stress_management_relief_coping.htm on how to manage stress, both during crunch time and throughout life.

#1. Avoid unnecessary stress

Learn how to say no.

We all have our limitations. It’s ok to say no to things that we don’t have time for or simply can’t do. It’s not a sign of failure. It’s the simple truth

Prioritize

Make a list of what you need to do and prioritize it. Distinguish between what you need to do and what you want to do. Focus on the most important things. If you have time later, go back and do the other things.

#2. Alter the Situation

Manage your time: Plan ahead and don’t overextend yourself

#3. Adapt to the Stressor

Try to be more positive in the way you look at things

Look at the big picture. Often things that we freak out about in the moment aren’t that big of a deal in the long run. Keep things in perspective.

Adjust your standards if necessary. Perfectionism can be a major cause of stress. Learn to let the little things go.

#4. Accept what you cannot change

Some things are just out of our control. It’s ok to let go and move on

#5. Make time for fun and relaxation

Set aside time for relaxation

Do something you enjoy every day

Keep your sense of humor

#6. Adopt a healthy lifestyle

Exercise regularly. Physical activity dramatically reduces the physical effects of stress

Eat a healthy diet. Balanced, nutritious meals help our bodies and brains function at their optimum level

Reduce caffeine and sugar. I know these are tempting, especially during finals, but although they cause a “high”, they often leave your body with a crash in mood and energy. Caffeine and sugar also inhibit good sleep.

Avoid alcohol, cigarettes, and drugs

Get plenty of sleep. Fatigue increases stress

Have a blessed, relaxed Easter Break and come back ready for a stress-free (or at least stress-reduced) finals week!

By Audrey Wolcott



Stress is a normal part of life. A certain level of stress is healthy and can be motivating. That extra burst of adrenaline that helps you finish your final paper, perform well in sports, or meet any challenge is positive stress.  It is a short-term physiological tension and added mental alertness that subsides when the challenge had been met, enabling you to relax and carry on.

Each of us responds to stress differently. What is stressful for one person may or may not be stressful for another.  Stress causes physiological and hormonal changes in the body.  A few examples are:

• Changes in sleep patterns
• Changes in eating patterns
• Increased frequency of headaches
• Increased levels of frustration and anger
• Being more irritable than normal
• Recurring colds and minor illnesses
• Frequent muscle aches and/or tightness
• Being more disorganized than usual
• Greater sense of persistent time pressure
• Increased difficulty in getting things done.

So, how do you deal with this!  Fortunately, it’s possible to manage and maintain stress at relatively healthy levels by learning how your body reacts when it’s stressed out and monitoring yourself for these signs. Properly channeled, stress can result in increased productivity and creative solutions to problems.

Stress-Coping tips for College Students

• Add a physical workout to your schedule at least every other day.You can jog, power walk, bike or go to the Fitness Center. Do not see this as ‘recreational time’ that can be blown off. Physical activity is a great way to insure that life’s minor stresses do not build up.
• Set both long tern (this semester or this year) and short term (this day or this week) goals. Write them down. make them part of your time management schedule.
• Manage your time. Develop a schedule that provides for academic, social and physical time. Follow the schedule! Seek help from the Academic Support Services in the Library to develop better time management skills.
• Each day find twenty minutes of ‘alone time’ to relax. Take a walk, write in a journal or meditate. Did you know EMU has a prayer labyrinth which is located near the gazebo on the hill just above the Campus Center and seminary buildings.
• Do not sweat the small stuff…always ask yourself if the issue at hand is worth getting upset about. If it is not affecting your goal achievement, it may not be worth worrying about.
• Humor and positive thinking are important tools in stress management. Check out the events calendar on “My EMU” to see upcoming events that might make you laugh.
• Most importantly, communicate!  Talking to a person who you trust (friend, roommate, family member, professor, residence director, community adviser, pastoral or ministry assistants, co-worker) about issues of concern is helpful. We all need someone to listen.

Need more information about stress.  Read the Stall Stories posted in the residential buildings and some academic buildings.  Come to our Health Fair on April 13th in the University Commons located on the 2nd floor between 11am and 3pm to learn how to “de-stress” and relax.