active@stAte ARKANSAS STATE

UNIVERSITY

DEPARTMENT OF WELLNESS AND

HEALTH PROMOTION

Promoting Health and Wellness to the ASU Community

V O L U M E

A P R I L

2 0 1 3

40

IN THIS ISSUE

Less Stress in 7 Steps

Ways to Reduce Stress & Revitalize Your Life

10 Tips to Help You De-Stress

Stress & Your Body

Get Fit on Route 66 Update

Local Events

De-stressing Foods & Recipe

For questions, comments, or suggestions, please contact

Lauren Matheson at lmatheson@astate.edu or

972-3974

Stress Awareness Month

Stress is a normal part of life, but learning to deal with stress in a positive way can lead to a happy, healthier life. April is Stress

Awareness Month, so this issue contains information on how to de-stress and reduce unnecessary stress.

Also this month, there are a lot of community events that we will celebrate right here on campus including National Walking Day and The ASU Earth Day 5k Walk/Run! Not too mention that we’re also

gearing up for the ASU Employee Wellness Fair next month on May 2nd!

UPCOMING EVENTS

National Walking Day April 3, 10:30 am

ASU Earth Day 5k Walk/Run April 20th, 9:00 am

2nd Annual ASU Employee Wellness Fair, May 2nd 9:00 am—1:00 pm

Like us on Facebook! For articles, updates, and more, check us out at:

http://www.facebook.com/ASUWHP

Health Tip: Less Stress in 7 Steps Feeling stressed? Here are seven simple steps for breathing your way out of stress:

1. Sit in a comfortable, not-too-soft chair that lets you keep your back straight and your feet flat on the floor.

2. Put your hands gently on your belly, right below your ribcage.

3. Ready to take a breath? Expand your belly, drawing breath in through your nose. When you do this right, you'll feel your hands move slightly.

4. Don't hold your breath. Open your mouth a little. Slowly let your belly contract, gently pushing your breath out your mouth.

5. Repeat this for a few minutes. Try not to think of anything in particular. If thoughts wander into your mind, let them wander back out. Don't try to push the stress out of your body -- just let it go.

6. Practice this for several minutes each day. Work up to about five or 10 minutes at a sitting.

7. Do this once a day. If something is stressing you out, do a few minutes of this deep breathing until you feel calm.

Sources: Web MD, http://www.webmd.com/a-to-z-guides/features/health-tip-less-stress-7-steps, http://women.webmd.com/fight-fatigue-bloat-stress-9/slideshow-revitalize

Source: http://www.everydayhealth.com/emotional-health/strategies-for-de-stressing.aspx

Ways to Reduce Stress & Revitalize Your Life Stressed? Climb the Stairs: When you're angry or stressed, it's easy to grab a candy bar, smoke a cigarette, or gulp another cup of coffee to cope. The ideal antidote? Exercise. Next time you're stressed out or riled up, climb a flight of stairs (or two) or go for a quick stroll. studies show even 10 minutes of exercise can provide a mental boost.

Get Your Beauty Sleep: Banish under-eye bags by hitting the hay. Experts recommend 7 to 8 hours of sleep a night to recharge and lower stress. Having trouble falling asleep? Don't drink caffeine past noon. Avoid exercise two hours before bedtime. Make your bedroom a sleep-only zone -- no TVs, pets, computers, or other distractions. If these tips don't work, talk to your doctor.

Get Out of That Rut: Mixing it up, whether by altering your routine or trying something new -- like changing your hairstyle -- can improve your outlook and mood. Driving a new route to work, walking the dog down a different street, or eating a new food for breakfast can help keep things fresh. Focus on one easy-to-accomplish change at a time to ensure success.

Walk Around the Block: You don't have to spend hours at the gym -- even a little movement can get you in touch with your body and help you regain your energy. A simple walk around the block can clear your head, and exercises that involve a bit of meditation -- such as yoga or tai chi -- can help recharge both your body and your mind.

Feed Your Head: Sometimes the answer to having a lot on your mind is to do something that takes your brain in a completely different direction. Stretch your mental boundaries by listening to a lecture on your iPod, doing a crossword puzzle, or joining a book club and checking out the latest best seller. Or take up a new hobby that keeps you active mentally and physically, whether it's gardening or hiking.

Health Tip: Less Stress in 7 Steps

Source: http://www.everydayhealth.com/emotional-health/strategies-for-de-stressing.aspx

10 Tips to Help You De-Stress These days it seems everyone is living and breathing stress. Trying to undo the tension can just add more stress if you take the wrong approach. But there’s no need to do that; there are many healthy,

proven ways to get stress relief. 1. Exercise. “Run, do some yoga, punch a bag at the gym,” advises Charles Goodstein, MD, clinical professor of psychiatry at New York University School of Medicine in New York City and president of the Psychoanalytic Association of New York. Exercise is a way to manage stress that doesn’t have to add to your financial woes. For example, a 20-minute walk or jog around your block can yield up to 12 hours of improved mood. The main thing is to find a physical activity that you enjoy, whether it’s dancing or fly fishing. 2. Laugh. Laughter really is the best medicine. It is proven to lower tension, and at the same time, improves blood flow and the health of your heart. Rent a funny movie or hang out with that wannabe-comedian pal, and forget about your worries for a while. 3. Write. Dedicating a period of time every day to write about a situation that is bothering you may reduce tension and give you stress relief for the rest of the day. Keeping a journal can also help you solve problems or find positive angles amongst the stressors. 4. Socialize. Spending time with friends and family who give you a sense of belonging, purpose, and fun may provide all the stress relief you need. 5. Take care of yourself. When tension spikes, it can be tempting to put yourself last — but prioritizing healthy eating, physical activity, relationships, and sleep is necessary if you want to avoid making your stress worse. 6. Get some fresh air. If you are cooped up inside all day, take a few minutes to get outside and see the sun. A little time in the great outdoors can improve your mood and help you relax. 7. Be kind to yourself. Think about positive affirmations daily. Thinking negative thoughts only makes you feel bad and will increase stress. Tell yourself you are doing a good job, and believe it! 8. Meditate. Practice deep breathing and meditation exercises daily, and when you feel tension rising. 9. Be thankful. Showing thanks for your family, friends, and loved ones and being thankful for the positive aspects of your life has a calming affect. Not only does it give you perspective, it makes other people feel good, too. 10. Make a change. Sometimes the best way to obtain stress relief is to remove your source of tension. “For example, if you are in a job working at a certain pace in an environment that is objectively painful because of your boss, coworkers, and so on, and you’re doing it because you can earn 10 percent more money than doing something else, you could calculate that you might be better off doing something else,” says Dr. Goodstein.

ASU Fountain 4/3/13 10:30 am

Stress and Your Body

Source: EHealth MD, http://ehealthmd.com/content/how-does-stress-affect-body#axzz2OlDnXOMw

It has been estimated that two-thirds of all visits to physicians are for stress-related problems. Recent evidence indicates that the physical changes associated with stress may contribute to the leading causes

of death - heart disease and cancer.

The effects of stress include the following:

Stress can cause chronic fatigue, digestive upsets, headaches, and back pain.

Stress can affect the blood cells that help you fight off infection, so you are more likely to get colds and other diseases.

Constant stress can increase blood pressure and can increase the risk for stroke.

Stress can increase the danger of heart attacks, particularly if you are often angry and mistrustful.

Stress can make an asthma attack worse.

Stress triggers behaviors that contribute to death and disability, such as smoking, alcoholism, drug abuse, and overeating.

Stress can lead to diminished sexual desire and an inability to achieve orgasm.

Stress makes it harder to take other steps to improve health, such as giving up smoking or making changes in diet.

How Does Stress Affect The Body?

To understand what stress does to us, imagine you lived tens of thousands of years ago, at a time when humans were threatened by hungry animals such as saber-toothed tigers and wolves. Our caveman ancestors had to be able to react instantly, either by fighting the beasts or running away.

So humans evolved the ability to respond to a stressful situation instantly, by preparing the body for "fight or flight." Under sudden stress, you will get a burst of exceptional strength and endurance, as your body pumps out stress hormones:

Your heart speeds up

Blood flow to your brain and muscles increases up to 400 percent

Your digestion stops (so it doesn't use up energy that's needed elsewhere)

Your muscle tension increases

You breathe faster, to bring more oxygen to your muscles

Sometimes we can still benefit from this "fight or flight" response - like the case of a mother whose child was pinned under a concrete slab during a tornado. Under stress, she found the strength to lift the huge slab with her bare hands, even though it later took three men to move it.

But much of the time in modern life, the "fight or flight" response won't help. Yet those stress hormones still flood your system, preparing you for physical action. And if you are under stress frequently, it can harm your physical health.

A S U D e p a r t m e n t o f W e l l n e s s a n d H e a l t h P r o m o t i o n

Personal Training Program

For more information or to set up your

Initial Consultation please contact:

Lauren Matheson

lmatheson@astate.edu

972-3974

Personal Training Packages

FREE Fitness Assessment with purchase of any package

Individual Packages

1. FA and 1 Session $20.00

2. FA and 3 Sessions $30.00

3. FA and 5 Sessions $45.00

4. FA and 8 Sessions $75.00

5. FA and 12 Sessions $100.00

6. FA and 16 Sessions $150.00

Buddy Packages

1. FA and 3 Sessions $55.00

2. FA and 5 Sessions $65.00

3. FA and 8 Sessions $90.00

4. FA and 12 Sessions $120.00

5. FA and 16 Sessions $200.00

Now is the time to take your health and wellness to the

next level. The Department of Wellness and Health

Promotion is now offering Personal Training. You will

have the opportunity to set goals, find your starting

point through physical fitness testing, receive an

individualized exercise program, and work one on one

with our staff.

Don’t wait... There are limited spaces available. This is

a first come first serve opportunity. There will be a

waiting list if needed, and when a trainer opens up, the

next client will be called to start their program.

The Top 3 Overall Runner and Top 3 Overall Walkers The Top 3 Overall Runner and Top 3 Overall Walkers

will receive an ASU Earth Day Twill receive an ASU Earth Day T--shirt!shirt!

Door Prizes will also be given away after the race!Door Prizes will also be given away after the race!

Agee Race

Timing

ASU Earth Day

Committee

Presented By:

For more information, contact Lauren Matheson: lmatheson@astate.edu or 870For more information, contact Lauren Matheson: lmatheson@astate.edu or 870--972972--3974 3974

Register Online: Register Online:

http://ageeracetiming.com/events/102/http://ageeracetiming.com/events/102/

A portion of the proceeds go towards the planting of a tree on the Arkansas State A portion of the proceeds go towards the planting of a tree on the Arkansas State

University Campus. University Campus.

$15.00 entry fee$15.00 entry fee

Race Begins 9:00 amRace Begins 9:00 am

Saturday April 20th, 2013Saturday April 20th, 2013

Spring 2013 HPESS Workout Hours

Fitness Room

Monday - Thursday…………………………………...7:30am - 7:00pm

Friday…………………………….…………..……..…..7:30am - 5:00pm

Free Weight Room

Monday - Thursday……………….………….……..11:00am - 7:00pm

Friday……………………………………….…………11:00am - 5:00pm

ASU's Center for Digital Initiatives has recently developed a smoking cessation tool for the

Arkansas Department of Health Tobacco Prevention and Cessation Program called

"Strike2Quit."

Strike2Quit is a three-level simulated bowling environment integrated with Facebook and populated with useful quit tips

that can help smokers learn more about smoking cessation and serve as an effective smoking cessation tool. The game is

available for download on smart phones and iPads and is now available FREE in the iTunes store.

https://itunes.apple.com/us/app/strike2quit/id579625074?

ls=1&mt=8

The CDI has also developed a website for the game, which includes quit tips and a smoking cessation log. Visit the website

to learn more about this smoking cessation tool! http://www.strike2quit.com/

ASU's Center for Digital Initiatives has recently developed a smoking cessation tool for the

Arkansas Department of Health Tobacco Prevention and Cessation Program called

"Strike2Quit."

Strike2Quit is a three-level simulated bowling environment integrated with Facebook and populated with useful quit tips

that can help smokers learn more about smoking cessation and serve as an effective smoking cessation tool. The game is

available for download on smart phones and iPads and is now available FREE in the iTunes store.

https://itunes.apple.com/us/app/strike2quit/id579625074?

ls=1&mt=8

The CDI has also developed a website for the game, which includes quit tips and a smoking cessation log. Visit the website

to learn more about this smoking cessation tool! http://www.strike2quit.com/

ASU Wellness and Health Promotion Group Exercise Schedule

Spring 2013

TIME Monday Tuesday Wednesday Thursday Friday

10:30am 10:45 am

Walk Warriors Walk Warriors Walk Warriors Walk Warriors Walk Warriors

11:00am 11:45am

Circuit Training

Circuit

Training

Circuit Training

12:00pm 12:45am

Water Aerobics

Water

Aerobics

Water Aerobics

12:00pm 12:30pm

Pilates Pilates

12:15pm 1:00pm

Yoga Yoga Yoga

12:30pm 1:00pm

HealthRhythms

Drumming ASU Museum

12:30pm 1:00pm

Core

Training

Core Training

1:00pm 1:30 pm

Relaxation & Biofeedback Student Union

Room 3020

4:00pm 4:45pm

Desk to 5k Desk to 5k Desk to 5k

5:15pm 6:00pm

Step & Tone Zumba Step & Tone Zumba

5:15pm 6:00pm

Circuit Training

Water Aerobics

Circuit Training

Water Aerobics

Classes will begin on the first day of the academic semester, unless otherwise noted.

All highlighted classes are held in the HPESS building on the 3rd floor Dance Studio

Circuit Training Classes will be held in the Fitness Room on the 1st Floor

Yoga classes will be held on the 1st floor in the Gymnastics Room (112)

Desk to 5k will meet in 1st floor lobby area of the HPESS building.

Walk Warriors will meet at the Fountain

Upcoming Local Events

Name—Miles Traveled—Last Checkpoint

1. Rhonda Curbo—769 miles—Tulsa, OK

2. Susan Roehrig—749 miles—Tulsa, OK

3. Stacy Walz—645 miles—Afton, OK

4. Melodie Philhours—622 miles—Webb City, MO

5. Carol Barnhill—583 miles—Springfield, MO

6. Pradeep Mishra—446 miles—Rolla, MO

7. Chris Jones—411 miles—Rolla, MO

8. Charles Nichols—360 miles—Villa Ridge, MO

9. Anne Hernandez—344 miles—Villa Ridge, MO

10. Sharon Lee—333 miles—St. Louis, MO

Upcoming Local Events

ASU Earth Day 5k Walk/RunASU Earth Day 5k Walk/Run

April 20th, 9:00 am

ASU Campus, Jonesboro, AR

Info: lmatheson@astate.edu, 870-972-3974

Registration: http://www.ageeracetiming.com/events/102/

Walk MS JonesboroWalk MS Jonesboro

April 27th, 9:00 am

Downtown Jonesboro, AR

Register: http://walkarr.nationalmssociety.org/site/TR/Walk/ARRWalkEvents?fr_id=20786&pg=entry

Chi Omega Run for a Wish 5k Walk/RunChi Omega Run for a Wish 5k Walk/Run

April 6th, 8:00 am

ASU Campus, Jonesboro, AR

Info: Tiffany Horton, tiff.horton@yahoo.com

Registration: https://www.racesonline.com/index.cfm?fuseaction=public.race_detail&race_id=6812

SBMG Health & Fitness ExpoSBMG Health & Fitness Expo

April 19th-21st

ASU Convocation Center, Jonesboro, AR

Info: http://stbmdexpo.com/

De-Stress with Food

Sorbet with a Vanilla Sugar Wafer

Sugary foods decrease levels of anxiety-producing hormones, specifically through the production of glucocorticoid, a stress hormone linked to storing more fat in the belly. Just a little sugar on the tongue is enough to produce a feel-good effect.

Broccoli and Low-Fat Ranch Dip

Broccoli has folic acid, which aids in stress reduction.

Handful of Nuts

They’re packed with magnesium, which seems to help keep cortisol levels low. Nuts are high in calories, so if you’re watching your weight, make sure not to eat more than a dozen a day

Grilled Salmon

Per serving: 318 calories, 20.1 g fat, 13.2 g carbohy-drates, 0.1 g fiber, 20.5 g protein, 56 mg cholesterol

6 Servings Prep Time: 15 minutes Cooking Time: 16 minutes Ready Time: 2 hours (marinate)

Ingredients

Cooking Instructions

Season salmon fillets with lemon pepper, garlic powder, and salt. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dis-solved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours. Preheat grill for medium heat. Lightly oil grill grate. Place salmon on the preheat-ed grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

Source: http://allrecipes.com/recipe/grilled-salmon-i/detail.aspx?src=mer315

1 1/2 salmon fillets

Lemon pepper

Garlic powder

Salt

1/3 cup soy sauce

1/3 cup brown sugar

1/3 cup water

1/4 cup vegetable oil

De-Stress with Food

Whole Grain English Muffin with Jam or Honey

Complex carbohydrate-rich foods raise serotonin levels, boosting your mood and helping you relax.

Glass of Milk

It contains tryptophan, which as it is metabolized is converted to mood-boosting serotonin. Plus, its calcium, magnesium and potassium content may help keep

blood pressure down.

Savor some Salmon

Omega-3 fatty acids help brain cells to function more collaboratively, helping you to deal with stress more effectively.

Florentine Ravioli

Per serving: 277 calories; 13 g fat (4 g saturated); 28 g carbohydrates; 6 g fiber; 654 mg sodium; 25 mg cholesterol; 14 g protein 4 Servings— Prep Time: 10 minutes Cooking Time: 20 minutes Ingredients

20 ounces tortellini, cheese-filled - or ravioli, frozen, (about 4 cups)

6 teaspoons oil, olive, extra virgin - divided

4 clove(s) garlic - minced

1/4 teaspoon salt

1/4 teaspoon pepper, red, crushed - (1/8-1/4 tsp to taste)

16 ounces spinach, frozen - chopped or whole-leaf

1/2 cup water 1/4 cup cheese, Parmesan - freshly grated

Cooking Instructions

Bring a large pot of water to a boil; cook ravioli (or tortellini) according to package directions. Meanwhile, heat 2 teaspoons oil in a large non-stick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add salt, crushed red pepper to taste, spinach and water. Cook, stirring frequently, until the spinach has thawed, wilted and heated through, 5 to 7 minutes. Divide among 4 bowls, top with the pasta and driz-zle 1 teaspoon of the remaining oil over each por-tion. Serve immedi-ately with a sprinkle of Parmesan. Source: http://reciperehab.com/recipes/view/2290396/florentine-ravioli

Discover more de-stressing foods at

http://www.rd.com/slideshows/11-healthy-ways-to-destress-with-food/

Meet Our Staff

Savannah Harrington

Fitness Staff

Lauren Matheson

Interim Director of Wellness and Health Promotion

Darius Davis

Health Promotion Intern

David Caswell

Fitness Staff

Thank you for taking a few moments of your time to read the Wellness and Health Promotion Newsletter. If you have any questions regarding information, programs, or events within the newsletter, do not hesitate to ask.

Thank you,

The Department of Wellness and Health Promotion

Kasey Welsh

Zumba Instructor