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Month: November 2013

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The boilers in Ross Hall will be undergoing repairs from 12am-9am on Saturday, November 16.

You may experience cooler conditions in the building during these hours while the boilers are shut down.

Consider bringing a blanket or wearing warm clothing if you are planning on studying overnight.

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Snacking is a perfectly healthy habit! The Academy on Nutrition and Dietetics suggests three meals and two snacks a day for most adults. Just make sure you're consuming balanced mini-meals instead of grabbing for chips or candy.

On Monday, November 11, Himmelfarb Library’s Healthy Living @ Himmelfarb initiative welcomed Whole Foods Market Foggy Bottom back to the library for a session on healthy snacking. Check out these ideas to include vital nutrients and energy between meals.

Quick 'n Easy Hummus
Ingredients:
1 15oz can no salt added garbonzo beans
2oz fresh jalapeno pepper, sliced
1/2 teaspoon ground cumin
2 tablespoons lemon juice
2 cloves of garlic, smashed and minced

Method:
In a blender or food processor, combine ingredients and blend until smooth. Add water or reserved bean liquid, if wanted, to reach desired consistency.

Hot and Spicy Popcorn
Ingredients:
1/2 cup popcorn kernels
1 tablespoon nutritional yeast
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon cayenne

Method: Pop the popcorn using a microwave, air popper, or stove. Transfer to a clean brown paper bag. Add the seasonings and shake vigorously.

Apple Snacks
Ingredients:
1 apple
2-3 tablespoons almond butter
2-3 tablespoons of granola
Raisins, chocolate chips, or other toppings of choice

Method:
Wash and core the apple. Carefully slice 1/2 inch rounds. Spread half of the pieces with 1 tablespoon of almond butter, 1 tablespoon of granola, and any desired toppings. Sandwich the pieces together, and enjoy!

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Hungry FoxCan't stop nibbling as you study? Addicted to leftover Halloween candy? Come to the next Whole Foods demo and learn how to make healthy snacks that won't leave you feeling guilty. Space is limited so sign up quickly for this free demo session with samples. Sponsored by the Himmelfarb Library's Healthy Living initiative.

 

Healthy Snacks by Whole Foods Market

Monday, November 11, 2013

4-5:00 pm

Himmelfarb Library First Floor

 

Register at http://www.gwumc.edu/healthyliving/index.cfm

 

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Up a treeCan music soothe a health sciences student?  How effective is music in reducing stress?

A PubMed search identified a number of relevant articles which examined this question using different populations (ex. metastatic breast cancer patients) and in different settings (ex. general anesthesia); this search also identified several meta analyses and review articles which addressed this question:

  • Bradt, J., & Dileo, C. (2009). Music for stress and anxiety reduction in coronary heart disease patients. The Cochrane Database of Systematic Reviews, (2):CD006577. doi(2), CD006577. doi:10.1002/14651858.CD006577.pub2; 10.1002/14651858.CD006577.pub2.  This meta analysis found that "music listening has a moderate effect on anxiety in patients with CHD" and that music reduced heart rate, respiratory rate and blood pressure.  The authors noted that the results were inconsistent across the studies evaluated but also that there was "strong evidence for reduction of psychological distress."  This article expanded on the research findings to make recommendations for clinical practice including conducting individual music therapies sessions, if possible; music therapy is more effective for musicians than non-musicians; and, that participants under eighteen years receive the greatest benefit from music therapy.
  • Pelletier, C. L. (2004). The effect of music on decreasing arousal due to stress: A meta-analysis. Journal of Music Therapy, 41(3), 192-214.  This meta-analysis reviewed twenty two quantitative studies on the use of music to decrease arousal due to stress; their results showed that both music alone and music-assisted relaxation significantly decreased stress arousal.
  • Scheve, A. M. (2004). Music therapy, wellness, and stress reduction. Advances in Experimental Medicine and Biology, 546, 253-263.  This article - available in the library's local print collection - provides an interesting overview of music therapy including its use in different patient populations and with different endpoints in mind.

Learn more about stress reduction strategies and events from Healthy Living @ Himmelfarb:

GW Jazz Guitar Ensemble
Thursday November 14, 2013
12:00 p.m. – 1:00 p.m.
Himmelfarb Library 1st Floor

Seating is limited so come early.

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