Alfred University Wellness Center Presents:
The Morning Reflection
February 2016
February Events:
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Meltdown Begins February 1!
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2/11: Table with information on
Contraception and giveaways
11:30-1:00 in Powell

2/11: Sexual Communication Talk
with Lily Wolf, 6 PM in Kenyon/
Allen
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2/16: AVI Dietician, Michelle Apple: Nutrition 101, 12:15 in Kenyon/Allen

2/17: Issues of the Heart with Dr.
Collins at 12:15 in Kenyon/Allen
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2/18: Blood Pressure Screenings,
11:30-1:30 in Powell

2/29: Sleep Deficit Spending with
Beth Johnson, 12:15 in Kenyon/
Allen
Important Phone Numbers:
Meltdown Is Here!
The Winter Meltdown-a five week holistic health initiative You can also enter into the Healthiest Transformation
run by the Wellness Center from Feb. 1-Mar. 7 and is open competition. The other prize will be awarded to the
participant with the biggest weight loss/BMI drop, if that is
to all students, faculty and staff.
a healthy and possible goal for you. This competition
There are sign-in sheets at the McLane Annex and the
requires weekly weigh-ins on Fridays and participation for
Fitness Center (weight room). Any time you go to the gym all five weeks.
you can sign in and your name will be entered into a raffle
for one of the two PRIZES (Fitbits) at the end. There will
Look for a Wellness Center staff member or a Wellness
also be opportunities to enter your name into the drawing
Rep (they will be wearing a running hot dog t-shirt) in the
by attending Wellness Center events (for a list of events,
Annex on Mondays, Wednesdays, and Fridays from 12:30look to the left of this paragraph) and exercise classes such 2:00 p.m. to answer questions and/or be a workout buddy if
as Winter FITT with Wellness Reps Kallie and Sean or
you would like one.
yoga with Cecilia Beach.
Mindful Eating
Mindful eating focuses on how we eat versus what we eat. Often times we eat on the run, with many distractions or
when we are feeling emotional and may not be actually hungry at all! Here are a few steps to bring respect to food, your
body, and the time we devote to nourishing our bodies with food.
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Ask yourself why you want to eat. Are you stressed, bored or actually hungry?
Sit down to eat. Find the most enjoyable place to eat you can in that moment.
Turn it off. Turn off all electronics.
Set your place. Take out a plate and silverware. Avoid eating on the go.
Engage your senses while eating your food. Taste, smell, texture and look at each bite.
Counseling Services:
Meltdown Fitness
Opportunities
Hatha Yoga: Cecilia Beach
M & W from 5:15-6:45 p.m.
Multipurpose room McLane
Annex
Winter FITT
Workout Series:
1-hour workout videos with
Wellness Reps Kallie Clapper &
Sean Howarth
M & W from 7:00-8:00 p.m.
Multipurpose room McLane
607-871-2300
Health Services:
607-871-2400
Public Safety:
607-871-2108
Counselor-on-Call:
(For after-hours counseling
emergencies)
607-742-5485
Student Affairs:
607-871-2132
Residence Life:
607-871-2186
Isaman’s Taxi Service:
607-281-0029
Also find us on :
FB: AU Wellness Center:
Counseling & Health Services
Instagram: auwellness
Twitter: @WellnessBAE
Working to develop eating habits that focus on attention and intention are pivotal habits that can help us reach our optimal health!
The Beat on Heart Health
February is Healthy Heart Month but why is that important? Heart disease is one of the leading causes of death. The
health of your heart is reflective of a LIFETIME of healthy habits. Because of this, it is very important to take care of
your heart NOW while you are young. How do you know if your heart is healthy when you feel fine?
Blood Pressure: At 20 years of age, the ideal blood pressure is 120/80 or lower. In individuals with consistently elevated blood
pressures, it could indicate less flexibility of the blood vessels due to stiffness or build-up of plaque. So, while elevated blood pressure may be “silent,” or lead to no symptoms, it is a good indicator for cardiovascular health.
Diet: Healthy eating habits have a direct influence on heart health, starting in childhood. Here are a few tips that can help make good
choices:
 Cholesterol: LDLs (low density lipo-proteins) should be LOW in your body (LDL is triggered by fats in meats, eggs, dairy).
HDLs (high density lipo-proteins) should be HIGH in your body (HDLs are triggered by “healthy” fats such as olive or canola
oils). Total cholesterol score should be under 200
 Fats: Saturated Fats (meat/dairy products, tropical oils) lead to increased LDLs and build-up of plaque in blood vessels. These
should be limited. Trans fats or hydrogenated oils, are found in processed foods (crackers, cookies, doughnuts, French fries, anything fried, margarine, cakes, pies, chips…). Trans fats (processed food) should be avoided. Unsaturated fats lead to increased
HDLS and are good! Foods rich in unsaturated fats include nuts, olive/canola oil, peanut butter, avocadoes, fish. A handy rule of
thumb is that if it is solid at room temperature, limit it (butter) and instead choose a healthier option (olive oil).
 Fiber: Fiber rich foods (beans, peas, oats, bran) help bind LDLs and move them out of the body.
 Limit sugars: Keeping blood sugars healthy reduces the risk for diabetes, another risk factor for heart disease.
Smoking: Whether by cigarette, pipe, cigar, or hookah….ANY type of smoking is dangerous to the heart. The toxins in cigarette
smoke can lead to clogged arteries, not to mention their interference with the heart/lungs job of delivering oxygen to the body. Smoking should be avoided.
Stay Active: The heart is a muscle, and like any other muscle in the body it needs exercise. A stronger heart is achieved by periodically increasing the heart rate with exercise. When the heart is strong, it is a more effective pumper and helps maintain a healthy
blood pressure. Being active every day, starting in childhood, is important to have a strong heart.
For references please visit our website at: http://my.alfred.edu/index.cfm/fuseaction/csdc.reflection.cfm
Sexual Responsibility– Beyond Prevention
The phrase “sexual responsibility” on college campuses is most often connected to issues of prevention. At College
Wellness Centers across the country, we are tasked with helping “prevent” students from acquiring STI’s, unintended
pregnancies and sexual misconduct, harassment and assault. We do this by designing as many opportunities as we can to
educate and encourage conversation about consent, safe sex, and many other relevant topics. We try to help people
recognize and avoid potentially negative or damaging sexual experiences, and we encourage students to challenge
unhelpful social attitudes that contribute to those negative experiences. However, something we could talk about more is
how to take the next step. While having safe, healthy and consensual sex is undoubtedly a matter of great importance, it
is (arguably) no less important to take responsibility for having connected, gratifying and deeply pleasurable sex as well.
Taking responsibility for having amazing sex involves knowing yourself and being able to communicate about this with
a partner. It means willingness to be vulnerable with someone and having good judgment about who will appreciate that
gift. It means being sober enough to actually feel what’s happening both in your body and your brain. It means clearly
communicating about your desires and preferences before, during and after sex. It means knowing that “sex” doesn’t just
mean penetration, that orgasm is not always the goal, and that eye contact and talking during sex (something we
commonly avoid) can increase connection and intensity. You can learn much more about how to have your own unique
brand of profoundly gratifying, partnered sex if you (as Dan Savage would say) “use your words”. For more resources to
help people of all orientations, cultures, gender identities and sexual preferences learn about having safe and fantastic
sex, go to scarleteen.org or stop by the Wellness Center.