Thursday, April 17, 2014
LIVING WILD! SprING 2014 B1
Supplement to the Daily Wildcat
SPRING 2014
WILDCAT EDITION
Top 5 Relationship Must-Haves By: Megan McKendry, MPH, Oasis Program Violence Prevention Specialist
Testi ng the waters with your new crush? Trying to keep the spark alive with your ho metown honey? These ti ps will help your love life go the distance, whether you’ve been into each other for 6 days, 6 months, or 6 years. Practi ce Two-way Communicati on. Expressing your thoughts and feelings is essential, and so is listening. Twoway communication is even more important when you’re angry. It will help you understand each other’s feelings and clear up misinterpretations. Give each other Space. But remember that respecting each other’s privacy and spending time with friends will keep the relationship going strong.
Cheer each other on. Support each other’s hobbies and interests. Help each other during hard times. Healthy relationships are a great source of mutual support. Beware of the green-eyed monster. Everyone feels jealous sometimes. But
don’t let the green-eyed monster get the best of you. Something is wrong if your crush’s jealousy keeps you from spending time with friends, wearing your favorite outfit, or doing things you enjoy. When you’re ready, talk about sex. Want to keep it PG and stick to cuddling? Kiss or make-out? Try out a fantasy? Embrace the awkwardness, and talk about it! Verbal consent is the gold standard, because body language gets confusing.
For more info, follow UA Campus Health’s Oasis Program on Facebook.
Intramural Sports:
LEADING THE WAY TO A SUCCESSFUL COLLEGE EXPERIENCE
By Mirum Washington-White, Sr. Asst. Director for Sports, Campus Recreation
By Mirum Washington-White, Sr. Asst. Director for Sports, Campus Recreation
Intramural Sports, conventionally known as one of the campus’s most popular programs with more than 10,000 students playing, has a far-reaching impact in many cultures at The University of Arizona beyond recreation. A national study conducted by Downs (2003) highlighted that participation in recreational sports correlated with a student’s overall positive satisfaction and success in the college they attended. This study discovered that college students who are active participants in recreational and competitive sports programs, are reportedly more satisfied with their college experience and are likely to meet more success in their college experience than those students who were nonparticipants. As the sport offerings continue to grow at a steady pace
W H AT’S INSIDE: 10 Ways To Stress More Reasons You Should Be Swimming 6 Reasons to Get More Sleep Do You Work Out? 10 Ways To Get More Out of UA Exercise for Your Brain 20 Date Ideas Under $20 Make Your Own Sunscreen Don’t Worry Be Happy Portion Control The Truth About The Freshman 15 Adderall
B2 B2 B3 B6 B4 B3 B7 B6 B5 B4 B5 B7
L iving W i l d !
SPRING 2014 WILDCAT EDITION at Campus Recreation (with the addition of Dodgeball, Battleship, Flickerball and Bench Press Competition this year alone), Intramural Sports provides a recreational environment where players from all levels can com-
pete, socialize and get the most out of the college experience. So pick a sport, have an experience and make a memory. Downs, P. E. (2003). Value of recreational sports on college campuses, Recreational Sports Journal/, 27(1), 1-64.
Editors: Lee Ann M. Hamilton & Tara Watson Masthead Design/ Art Direction: Andrew J. Maghielse Layout Design: Cynthia M. Callahan
B2 • LIVING WILD! SprING 2014
10
WAYS TO
Thursday, April 17, 2014
Supplement to the Daily Wildcat
stress more
By David Salafsky, MPH, Director of Health Promotion and Preventative Services
That’s right – you read correctly. We’re bombarded with the standard ways to stress less. But stress more? Now that’s a list worth reading – and avoiding!
10.
Skip out on sleep. Yep, less sleep means more stress. Burn the midnight oil and you will be depriving your body of one of the key ways it keeps stress at bay.
8.
Drink up! Sure, piling on the drinks may feel good at the time. But we all know that overindulging can also mean hangovers, drama, and regrets. Stick to 1 or 2 drinks or less per hour if you plan to party, and enjoy the social benefits without the headaches.
4.
Pursue Perfection. We all strive for A’s across the board, the ultimate social life, and everything in between. But somewhere along the way, life usually happens. Keep things realistic and understand that sometimes good enough IS good enough.
3.
Be stubborn. Why back down if you know you are right? The problem is, someone with the opposite viewpoint probably feels the same way. Life is an ongoing negotiation and a little give and take goes a long way.
9.
Drive your car at rush hour. Is there a more foolproof way to stress more than being stuck in traffic? Try biking, walking, or taking the bus when possible. Or try a breathing exercise ( see page 4) if driving at rush hour is unavoidable.
Sometimes letting go of old wrongs or hurts (your own or someone else’s) or turning them into something positive is the only way to move forward.
2.
7.
Use Facebook to keep score. Who doesn’t love social media? Take advantage of Facebook’s awesome power to connect by all means. Just don’t compare your outtakes to everyone else’s highlight reel. According to one study, the cure for “Facebook Despair” is simply less Facebook and more “direct” social interaction.
6.
Go negative. Is your glass half empty? Does every little thing turn into
Reasons You Should Be
a HUGE annoyance? Look for the positive angle instead: it takes no more work and makes life’s daily challenges more manageable.
5.
Hold on to everything. Similar to #6, but with a twist. One thing we know for sure: we can’t change the past.
Fail to plan. Do this and you will probably lose sleep AND stress more. TWOFER! Take the time to create small tasks that are actually doable – you’ll feel a sense of progress and move toward your goal step by step.
1.
Don’t exercise. Who’s got time, right? Physical activity, however you choose to get it, is the ultimate stress burner. Ever notice how everything seems a little bit better after a good workout?
SWIMMING!
By Delaney Rader, Student Marketing Assistant, Campus Recreation Swimming is a total-body workout. Through the four strokes you’ll strengthen each muscle and workout your entire body, no dumbbells necessary! In addition to strengthening
muscles, swimming is a major calorie burner; one hour of moderate swimming can burn up to 500 calories! Even people with injuries can get a safe workout through
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swimming. Whether you’re recovering from an injury or prone to joint pain, swimming can help you stay fit without hurting yourself. Ever felt the impact of pavement on your knees when swimming? Nope, us neither. On a budget? No problem! Swimming is one of the most cost-effective workout programs you can do. All you need is a membership at Campus Rec, a swimsuit, and some goggles! No fancy equipment is needed to get in a full-body workout with swimming. And with Campus Rec’s stroke analysis program, you can even perfect your techTitle Sponsor
niques to become a more effective swimmer. Don’t forget to apply sunscreen before getting in the pool and after you’re done if you plan on staying in the sun! Check out our DIY homemade sunscreen recipe on page B6.
th 27 Anniversary
Reno Gannon Memorial
Benefit Auction and Extravaganza
Saturday May 3, 2014 The Slaughterhouse 1102 West Grant Road Tucson, AZ
$1 Raffle
Britney
Live in Las Vegas! Includes: Two Premium Concert Seats for August 19, 2014; Two Night Stay at Planet Hollywood; $100 Visa gift card!
ALL PROCEEDS WILL GO TO
the humane society of southern arizona Saturday, April 19, 11 am to 4 pm
Tickets:
THE HEALTHY YOU NETWORK RESOURCE CENTER 3913 E. Pima, Tucson 85712 FOR MORE INFO PLEASE VISIT: www.HealthyYouNetwork.org OR CALL: 520.207.7503
$20/Advance $25/Door
Gates Open at 5:00pm Wrestling Starts at 6:00pm Photography by Scott Griessel/Creatista
Tickets/Info: www.jello-wrestling.org • 520-628-7223 Healthy You Network, Inc. is a 501(c)(3) nonprofit organization.
A l l p ro c e e d s b e n e f i t t h e S o u t h e r n A r i z o n a A I D S Fo u n d a t i o n
Thursday, April 17, 2014
LIVING WILD! SprING 2014 B3
Supplement to the Daily Wildcat
6 Reasons to Get More Sleep By Lee Ann Hamilton, MA, CHES, Assistant Director of Health Promotion and Preventative Services
Sleep is a necessity – like food and water. It’s as important as good nutriti on and exercise... only easier! According to sleep experts, most adults need between 7-9 hours of sleep every night for opti mal health and performance. Make sleep a priority and put it on your “To Do” list. tor or vending machines. 1. Stronger immune system, bett er health, and fewer 4. Safer driving. You are a illnesses. You can fight off better driver when you sickness better when you are well-rested because sleep helps maintain your immune system. Ever notice that you get colds more easily when you’re tired?
2. Bett er mood & emoti onal health. Sleep helps to regu-
are well-rested and alert. “Drowsy driving” may impair people as much as driving under the influence of alcohol. The American Automobile Association estimates that 1 in every 6 fatal car crashes is due to drowsy driving.
late your disposition. Getting 5. Peak producti vity & acaenough sleep helps ensure that you are at your best. It’s demics. It’s a “no-brainer” an intricate balance: lack of that we all learn, study, quality sleep may worsen deand perform better when pression or anxiety, although we have adequate sleep. both can make it harder to You’ll do better in school, sleep. and at work, when you have enough sleep. 3. Weight management. Studies have linked sleep 6. Improved relati onships deficiency with unwanted and sex. Relationships and weight gain. People who romance take energy, so don’t sleep enough have bigget your ZZZs! Too tired for ger appetites because their romance? If you are not getlevels of leptin (an appetiteting enough sleep, skillfully regulating hormone) drop. negotiating relationships Instead of heading to bed, (or having energy for sexual many head to the refrigeraexpression) can be difficult.
Exercise for Your Brain By Delaney Rader, Student Marketing Assistant, Campus Recreation
Did you know that regular exercise makes your heart and brain healthier? A study from the University of Illinois found that physical fitness is correlated with improved brain functionality, showing that the more you regularly exercise the better you’ll do on exams. Researchers looked at test scores between two groups of people: fit and unfit ones. The fit test-takers outperformed the unfit ones by nearly 20 percent. If you’ve been having trouble memorizing information for your exams, try working out regularly. Get fit by working out four to five times per week, at least sixty minutes for each workout. Cardio is important but don’t forget that lifting weights builds and strengthens muscles to keep you healthy!
Nurture Your Emotional and Mental Health Your emotional and mental health is incredibly important and influences every aspect of your life. The better you feel about yourself, your relationships, and your ability to overcome problems, the better your quality of life will be. If you want to talk, Counseling and Psych Services is here to listen. Everyone needs someone to talk to once in a while, even Wilbur T. Wildcat.
Your Campus Vision Center Dr. Fredric P. Weitz, Optometrist Dedicated to Excellence in Eye Care
◆ Comprehensive Eye Exams ◆ Contact Lens Expert ◆ State of the Art Vision Testing ◆ Pediatric & Adult Eye Care ◆ Near & Computer Vision Problems ◆ Superior Digital Lenses ◆ Designer Eyewear ◆ Sunglasses
◆ Unique European Designs ◆ Orthokeratology ◆ Specialty Contact Lenses ◆ Vision Therapy & Color Vision Testing ◆ Insurance Accepted ◆ Friendly, Caring Service ◆ Monthly Discount Specials for UA & PCC Students & Profs
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B4 • LIVING WILD! Spring 2014
Thursday, April 17, 2014
Supplement to the Daily Wildcat
10 Ways To Get More Out of Your UA Experience
By: Carrie Hardesty, BS, CHES
1. You meet more people if you leave your dorm room. Introduce yourself to your neighbors, and hang out in the common areas and kitchen. You meet even more people if you leave your dorm. Invite someone you don’t know to share your table at lunch or sit next to you in class. You never know, they may become your new best friend.
2. Join a club! ASUA has over 600 of them!
3. Attend free events, concerts, and museums the UA has to offer.
6. Take the things people pass out on the UA Mall (and actually look at them) – you never know what opportunities are out there.
7. Take advantage of student resources: Think Tank, Career Services, Campus Rec, and Campus Health.
8. Cheer on fellow Wildcats at sporting events.
4. Explore our campus. From the turtle pond to the cactus garden, you’ll be surrounded by beauty everywhere you go.
5. Go on an Outdoor Adventures Trip or take a Fitness Class with
Portion Control
CampusRec. There’s no experience like mountain biking from Flagstaff to Sedona, canoeing on the Colorado River, or a Zumba class.
One of the most important aspects of a healthy diet isn’t just what you’re eating, but how much. Even the healthiest of foods have calories, and if you eat more calories than you burn, you won’t maintain or lose weight. Research nutrition labels of the foods you eat and you may be surprised at how much each serving size is. Try measuring out your foods before you begin your meal! This will prevent overeating that
9. Meet with your professor during office hours; they want you to succeed too.
10. Get a job on campus. You’ll meet people and earn some extra cash. you may not have noticed before. It isn’t important to eat clean 24/7, have a yummy meal once in a while! Knowing serving sizes will help you control how much you eat, making your cheat meals much less detrimental to a healthy eating diet. Try using this guide to help determine how much certain serving sizes are: news.health. com/2014/03/28/how-to-tell-whata-serving-size-really-looks-like/
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Thursday, April 17, 2014
Don’t Worry Be Happy! By: Melanie Fleck, MPH, CHES
Happiness may look different for everyone, but one thing is true: we all want to be happy. When it’s hard to embrace those positive feelings, try these mood-boosting tips.
Reflect on good things.
The Truth About The Freshman 15
Smile!
Think of things that make you happy. It could be a great friend, a caring family, an “A” on a tough test, an upcoming trip, or anything that makes you smile. Keep these things in mind when life gets stressful or overwhelming.
By: Gale Welter Coleman, MS, RD, CSSD, CSCS
It looks like the “Freshman 15” is really the Freshman 5-8, with another Sophomore 2-3. That’s according to two studies, the largest and longest to date, with similar findings. And, listen up guys, males add significantly more weight than females. Overall, only 6% in one study (East Coast) and 20% in the other study (Midwest), gained the actual “Freshman 15” or more. While on-going studies will help determine why, possible explanations include alcohol consumption, the “high stress-less sleep-more food” cycle, more socializing with food, high-fat food availability, and less physical activity.
ACE
WITH CAMPUS HEALTH
facebook.com/campushealth @UACampusHealth youtube.com/uacampushealth @UACampusHealth
Watch fun and helpful videos and be the first to know about special events, win prizes, and more!
Exercise. Exercising increases endorphins (feel- good hormones) and can lessen symptoms of mild depression and anxiety. Walking is a free and easy option. You can even take your dog! If you’re feeling adventurous, try hiking or an intramural sport to get moving.
LIVING WILD?
Get Social
Stay up to date with everything WITH CAMPUS HEALTH health and wellness! ay up to date with everything health and wellness!
It sounds silly, but simply smiling can put you in a better mood. A 2012 study found that participants who were asked to smile during stressful activities felt better afterward than those who didn’t.
Use your support networks. If you’re stressed, reach out to someone who is always there for you. It could be friends, family, co-workers, roommates, teammates, or someone in your faith community. The old saying “don’t worry, be happy” can be useful advice when your spirits need a lift!
Want to see more
• Doctor of Psychology in Clinical Psychology (PsyD) • Master of Arts in Clinical Psychology (MA)
TESTS
At the Arizona School of Professional Psychology at Argosy University the strength of our programs lies in: • Our commitment to student learning and mentoring • Our diversity among faculty and student body • Our focus on clinical practice.
If you can imagine this “A” at the top of all YOUR tests, then hypnosis is the perfect, all natural, way to MAKE IT HAPPEN! Call today.
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tch fun d helpful eos and the first to ow about ecial ents, n prizes, d more!
LIVING WILD! Spring 2014 B5
Supplement to the Daily Wildcat
To learn more please contact Michael Hohenstein at 602-216-3137 or email mhohenstein@argosy.edu. Accepting applications for Fallfor 2014 Semester! Accepting applications Fall 2014 Semester
(Tanque Verde & Pima)
25% OFF
(with student ID/1st Session) By appointment only
The Doctor of Psychology in Clinical Psychology Program at the Arizona School of Professional Psychology at Argosy University is accredited by the Commission on Accreditation of the American Psychological Association (APA). Questions related to the program’s accredited status should be directed to the Commission on Accreditation: Office of Program Consultation and Accreditation, American Psychological Association, 750 1st Street, NE, Washington, DC 20002. Phone: 202-336-5979 / E-mail: apaaccred@apa.org / Web: www.apa.org/ed/accreditation.
(520) 305-2916
See auprograms.info for program duration, tuition, fees, and other costs, median debt, federal salary data, alumni success, and other important info. Argosy University is accredited by the Senior College and University Commission of the Western Association of Schools and Colleges (985 Atlantic Avenue, Suite 100, Alameda, CA 94501, wascsenior.org). Programs, credential levels, technology, and scheduling options are subject to change. ©2014 Argosy University® AU-14039 – 4/14
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B6 • LIVING WILD! SprING 2014
Thursday, April 17, 2014
Supplement to the Daily Wildcat
Do You Work Out?
5 Facts that will have you up and moving in no time By Taylor Muzatko, Student Marketing Assistant, Campus Recreation Exercise is good for us, we know. But as college students sometimes we put it on the back burner in order to complete a big school project or go out with friends. No matter how busy you are though, exercise can help you feel better, have more energy throughout the day, and even live longer! Thirty minutes a day – that’s all you need to take advantage of all the benefits that exercise has to offer: Learn Bett er. Physical activity increases the level of growth factors in your brain, making new brain cells so you can learn. Complicated physical activities provide the most growth, so try out a new dance class or an intramural sport to help you do better in school! Combat Health Conditi ons and Disease. You only live once, so get your heart rate racing to help you live longer. Improve Your Mood and Boost Your Energy. Exercise helps deliver oxygen and nutrients to help your heart and lungs work more efficiently
get summ
g er ready!
while also stimulating brain activity that can have you feeling energetic, happier, and more relaxed throughout the day. Sleep Bett er. Exercising regularly can help you fall asleep and stay asleep at night. Going on a morning hike or doing a few laps in the pool can help you sleep better. Put the Spark Back into Your
G I F T C E R T I F I C AT E S AVA I L A B L E !
so whether it is going on a river rafting trip with Outdoor Adventures or getting a group of friends together to play an intramural sport, get active and live healthy Wildcats! Sources: “7 Mind-Blowing Benefits of Exercise”, March 2, 2012, health.usnews.com “Exercise: 7 Benefits of Regular Physical Activity”, February 5, 2014, mayoclinic.org
MAKE YOUR OWN SUNSCREEN By Delaney Rader, Student Marketing Assistant, Campus Recreation Sunscreen should be worn everyday, especially here in Arizona. Try this DIY sunscreen recipe for great smelling sun protection! Things You’ll Need... • • • • •
Glass mason jar 1/2 cup olive oil 1/4 cup coconut oil 1/4 cup white beeswax pellets 3 tablespoons French press zinc oxide powder • 3 tablespoons Shea butter
Step 1: Fill a pan with a couple of inches of water. Warm over medium heat.
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Full Set Customized Semi-Permanent Lash Extensions: $85 (Reg. $200) Customized Corrective Skin Boosting Facial: 30min/$40 (Reg. $85) Lip and Chin OR Underarms OR Brow Clean-Up: $10 (Reg. $20) 7-Day HD Brow Design: $25 (Reg. $35) Bikini Hair Removal: $25 (Reg. $45)
Sex Life. Regular physical activity can have you feeling energized and looking better, which could have a positive effect on your sex life. Take that into consideration the next time you think about skipping your daily workout. Working out regularly is a habit that everyone should have for the rest of their life,
ci al
!
ed, remove from the heat and stir in the zinc powder. Make sure it’s evenly distributed—the zinc is what protects your skin from UV rays! This formula might take a little extra rubbing to apply without white residue, and you should definitely reapply after swimming. The coconut oil and Shea butter make it smell amazing and are incredibly moisturizing!
Step 2: Put the olive and coconut oil, beeswax, and Shea butter into the glass jar. Place into the warm water. Step 3: As the ingredients start to melt, mix them with a wooden spoon. Source: http://www.seventeen.com/fashStep 4: Once everything is melt- ion/blog/diy-sunscreen-tutorial/
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Thursday, April 17, 2014
LIVING WILD! SprING 2014 B7
Supplement to the Daily Wildcat
20 Date Ideas Under $20 By Lee Ann Hamilton, MA, CHES, and Carrie Hardesty, BS, CHES
1 Take a hike. Tucson is a
food, art, music, and entertainment.
hiker’s paradise.
11 Get wild at the zoo. Be
2 Picnic in the park. Grab a blanket, a few snacks, a Frisbee, and you’re set.
amazed by animals from around the world.
3 Do a day trip. Try Mt. Lem-
12 Wake up with coff ee. Have
mon, Tombstone, Bisbee, or Tubac.
4 Rally at UA sporti ng events. Grab your CatCard and cheer on the Cats!
a morning date at a local coffee shop.
13 Watch a movie mati née. Catch the first showing and still have cash for snacks.
14 Play board games. Who
5 Explore a museum. UA
doesn’t like good oldfashioned fun?
boasts several museums on campus: art, history, science, pharmacy, and more!
15 Go star gazing. Search together for constellations under the open sky.
6 Create a new dish. Shop and prepare a tasty meal together.
16 Sati sfy your sweet tooth. Just go out for dessert, not the whole meal.
7 Roll a strike. Bowling is a fun way to have friendly competition.
8 Enjoy Happy Hour. $5 appetizers can become a full meal.
9 Pump it up. Work out together and cool down with a smoothie.
10 Discover downtown Tucson. Check out “2nd
17 Roll around town. Find a bike path and enjoy the beauty of Tucson together.
18 Give back. Volunteer at a local soup kitchen, animal shelter, or other agency.
19 Get fresh. Stop by a local Farmer’s Market: try St. Phillips at Campbell/River.
20 Sink a putt . Everybody likes
Saturdays” each month for
Adderall:
a round or two of mini golf.
WHAT YOU NEED TO KNOW Let’s talk... midterms are over and finals are fast approaching. You really need to hit the books to bring up that sagging GPA. But you’re tired, you’ve procrastinated, and now your friend’s Adderall pill is looking tempting. “If only I could stay up all night to cram, I’d ace the final.” You ‘re curious about whether a pill can get you a better grade. Here’s what you need to know. Attention deficit disorder drugs may help you stay awake, but there’s no evidence that they improve learning or result in better grades. Stimulants affect different people in different ways and can overstimulate your central nervous system, meaning you’d feel like you OD’d on caffeine. Adderall can also cause some side effects. While these do not usually require emergency medical attention, it’s a good idea to consult a health care provider if you have any of the following: • anxiety • dizziness • insomnia • restlessness • depression • increased heart rate • diarrhea or constipation • changes in sex drive • erection problems • loss of appetite Translation: Adderall can leave you feeling sick and too wired to focus on studying. Why the concern? Adderall is categorized as a Schedule II drug, meaning one can become physically and psychologically dependent on it if it’s used too much (this doesn’t apply to medically necessary users). It’s also habit-forming, so be sure to check with a medical provider if you want to stop, because “cold turkey” isn’t the way to go (yes, there are withdrawal symptoms). So act now, form study groups, go to the library, read your assignments, whatever you need to do to avoid the panic that sets in from procrastination. Check out services available at CAPS for managing test anxiety, stress, and time management.
Social Work Degrees in Tucson!!! You are invited to attend an Information Session for a BSW or MSW degree.
2014/15 INFORMATION SESSION DATES
Master of Social Work
Bachelor of Social Work
TUESDAYS, 4:00-5:00 PM 4/15 5/20 6/17 7/15 8/12 9/16
Contact the Tucson Component to schedule an individual appointment!
Visit http://ssw.asu.edu/tucson to RSVP
Topics Covered: • Social work as a career • How to apply to the Social Work program • Overview of curriculum
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Sessions will be held at the ASU School of Social Work-Tucson
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B8 • LIVING WILD! SprING 2014
Thursday, April 17, 2014
Supplement to the Daily Wildcat
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