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Tag: healthy living

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The holiday season brings joy and celebration. It can also amplify stress levels with the rush of activity and expectations associated. National Stress Awareness Day is well timed at the beginning of November to raise attention to the stress many feel at this time of year. Founded by the International Stress Management Association, National Stress Awareness Day is intended to “increase public awareness and help people recognize, manage, and reduce stress in their personal and professional lives.”

A daily mindful self check-in can help you identify when you are feeling stressed, anxious, or down.

If you are feeling stressed there are practices that can help immediately relieve everyday stressors. Try a brief meditation like this Self Havening practice:

Self Havening for Stress by Ulf Sandstrom on YouTube https://www.youtube.com/watch?v=FWK0UN-uWwA&t=210s

The GW Office of Integrative Medicine has a set of short videos for finding calm in the storm. Check their Calming Breath Playlist on YouTube. Here’s a sample of what’s on the list -

Fifteen minute Meditation

Forest Bathing

Closing the Stress Worry Loop

The GW SMHS Resiliency & Well-Being Center has a more extensive set of resources for stress relief, anxiety, and self-care. They also provide a live mind/body practice every Friday at 2pm through their A Mindfulness Experience webinars.

If you want to talk to someone about your stress or anxiety, the Resiliency & Well-Being Center will provide brief counseling and referral services. Contact their offices at 202-994-2502 or email them at rwc@gwu.edu. Their Peer Caregiver program trains managers and staff to identify colleagues in need of support and get them on the road to assistance. If you’re interested in becoming a Peer Caregiver, fill out their interest form. Here is a list of trained Peer Caregivers in SMHS.

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Photo of the Healthy Living collection on the library first floor with the Healthy Living @ Himmelfarb logo.

Himmelfarb Library engages in a number of initiatives to promote wellness for library users. See our Healthy Living @ Himmelfarb Research Guide to find services, resources, and apps to support wellness and well-being. The library maintains a Healthy Living Collection of physical books, equipment, and other recreational items that can be used in the library or checked out. These items are housed in a shelving unit near the library elevators.

You can see a list of our full collection in the library catalog. Here are a few highlights of things you might want to check out.

Exercise equipment: Yes, we have hula hoops! Five of them, so invite your friends for a hula hoop party. Other items for fun and physical fitness include double Dutch jump ropes, hand weights, a yoga mat, and block, and three exercise balls.

Relaxation equipment: From a relaxation kit with eye pillows to board games, we can help you ease stress. The game collection includes Scrabble, Blockus, Chess, and Sorry. We also have a variety of jigsaw puzzles. Feel free to start a puzzle and leave it for other library users to work on.

Videos: Videos are instructional on exercise, yoga, meditation, and other stress management techniques. Most are in DVD format.

Books!: Books make up most of the collection. We have cookbooks to help you cook and eat healthy. Other titles range from mindfulness and stress management to crafting, improving sleep, and tidying. Here’s a sample of titles:

Al-Najjar. (2021). Beneath the white coat : doctors, their minds and mental health (Gerada, Ed.). Routledge.

Ellgen. (2017). The 5-ingredient college cookbook: easy, healthy recipes for the next four years and beyond. Rockridge Press.

Evetts, & Peloquin, S. M. (2017). Mindful crafts as therapy : engaging more than hands. F.A. Davis Company.

Holmes. (2022). Happier hour : how to beat distraction, expand your time, and focus on what matters most (First Gallery Books trade paperback edition.). Gallery Books.

Huffington. (2017). The sleep revolution : transforming your life, one night at a time (First paperback edition.). Harmony Books.

Jenna Zoe, & Winfield, C. (2013). Super healthy snacks and treats : more than 60 easy recipes for energizing, delicious snacks free from gluten, dairy, refined sugar and eggs. Ryland Peters & Small.

Seaward. (2022). Managing stress : skills for self-care, personal resiliency, and work-life balance in a rapidly changing world (Tenth edition.). Jones & Bartlett Learning.

Stop by and browse the collection!

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Picture of an inflatable pink flamingo raft floating in a pool.
Photo by Jamie Street on Unsplash

July is UV awareness month! In July, it’s important to balance the benefits of sunshine while maintaining healthy skin practices. July especially is a month of extremes: for those of us with the option to stay inside, overexposure during barbeques and parties might bookends days or weeks spent indoors because of sweltering temperatures, humidity, or even this summer’s poor air quality from wildfires.

Beyond vitamin D production, sun exposure is associated with systematic health benefits including blood pressure regulation, mood improvement, and a decreased likelihood of many different cancers (Hoel et. Al, 2016). But of course, UVA has a strong causal link with photoaging, and UVB with sunburns and melanoma, so balance is needed.

The “right” amount of sun depends on the time of year (see UV index map), geographic location, and skin pigmentation. However, a good rule of thumb is if you’re going to be outside and exposed to the sun for longer than 15-30 minutes, put on some sunscreen. Any exposure long enough to cause sunburn is too long. The American Academy of Dermatologists has great materials for decoding sunscreen labels, understanding the SPF of different clothing, and avoiding common sunscreen problems.

It’s important as well to reapply every couple of hours to avoid overexposure and to maximize health and fun!

Hoel, D.G., Berwick, M., De Gruijl F., and Hollick, M.F. (2016). The Risks and Benefits of Sun  Exposure. Dermato-Endocrinology, 8(1). http://dx.doi.org/10.1080/19381980.2016.1248325.

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With the end of June and the 4th of July holiday just around the corner, it is a good time to ask yourself: have I been eating well this summer? Summer is the perfect time to zest things up with a bit of flavor while keeping your meal healthy! 

If you have a busy lifestyle and find yourself on the run, the health benefits of raw fruit and vegetables may be something to consider. Did you know that watermelon has potassium and protein, and it helps to keep you hydrated? If you are looking for more ways to be innovative with watermelon, try making a Cucumber and watermelon feta salad. Or you can try a perfect pack-and-go snack, a fresh fruit salad is not only low in calories and carbs but is also a fantastic heart-healthy vegan option! If you are looking for a vegetable alternative, these  Braised Green Beans and Summer Vegetables are low in sodium and gluten-free. A more savory and wholesome option would be this no grill required Salt-and-Pepper Cauliflower. 

If you want a reason to use the grill, try this Grilled Buttermilk Chicken. The buttermilk, garlic, and thyme-based marinade offers a unique and appealing blend of heart-healthy herbs! If you are looking for a classic sweet and savory recipe, look no further than this Healthyish Barbecue Chicken recipe. Want some vegetarian options? No problem! A Lentil Burger or these Creamy Avocado and White Bean Wraps not only offer a unique flavor but are also low in calories and high in fiber.

Craving something sweet? How about a three-ingredient diabetes-friendly Cherry Sorbet? Chocolate and banana lovers can’t miss the S’mores Banana Bread! 

Whatever the occasion may be, don’t forget that eating healthy does not necessarily mean eating ‘boring’ or bland foods. Every day offers a new chance to try something new, and the potential for flavor opportunities is endless! 

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Decorative image of citrus fruits sliced and placed on a yellow background.

As the days get longer it is a fantastic time to enjoy the many flavors of Summer! From refreshing beverages to one-of-a-kind dishes, the culinary landscape of the season offers so many delicious possibilities that don’t require a diet. We have found some fantastic recipes to tantalize your taste buds with healthy summer eats that are sure to make the sunny season more delightful. 

For lunch, why not try this low-carb and crunchy Thai Larb salad? You can pick your protein, be it beef, lamb, or chicken, you can even make this into a healthy vegetarian option. This immunity-boosting recipe offers a unique heat and crunch combination that is packed full of riboflavin, zinc, B12, and B6! If gluten is not an option, these Vietnamese-style Summer rolls guarantee a unique flavor with a mint, bean sprout, and chili flavor fusion.

If you’re looking for reasons to spend some quality time with the grill, these Grilled - honey - Chipotle Salmon packets with summer squash are packed with omega-3 fatty acids and vitamin C! Summer isn’t complete without some of the classic flavors too! Always a crowd pleaser, you can’t go wrong with a timeless Cucumber Black-eyed pea salad. This salad is wonderfully versatile, pairs well with any sort of summer meal, and can be enjoyed as a snack. 

If you are looking for something new to try to revolutionize the way you see dessert, these Apple Nachos with Chocolate and Peanut Butter are not only vegetarian and gluten-free, but also are a great way to get in that “Apple a day!” You can also offer Root Beer Floats. While a Root Beer Float may not be packed with vitamins, this unforgettable treat almost always delivers a smile. Don’t forget to serve them in a chilled mug! 

If you haven’t already, it might be a great time to ask yourself: How can I make my summer menu more innovative? Are you into the challenge of something new? Or do you prefer to keep meal plans traditional and tried and true? Whichever your preference, we hope that you will have a flavor-packed summer season.

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An African-American man dressed in a white shirt and grey pants is seated crossed legged on brown rocks and looks over a green, hilly landscape

“Winter blues” is a colloquial term people use when describing the general sense of sluggishness, mental/emotional fatigue and lack of interest in normal hobbies or activities during the winter months. Many people self-report mood or behavior changes during the late fall and winter seasons. Seasonal Affective Disorder (SAD) is a form of depression “characterized by its recurrent seasonal pattern, with symptoms lasting about 4 to 5 months per year.” (National Institute of Mental Health, n.d., para. 4)  It may be difficult for people to openly discuss their mental health or seek out help for severe symptoms. January is Mental Wellness Month and an opportune time to have open, honest conversations about mental health care with your patients and social circle. 

Despite many people reporting lower energy levels and experiencing extended periods of sadness or loss of interest in daily activities during the winter season, people may be unaware of the symptoms of SAD or how to treat it. Have conversations with your patients about their mood and engagement with hobbies during the late fall and winter period. Ask if they have access to a mental health specialist or if they’re interested in working with a specialist. The National Institute of Mental Health (NIMH) has a webpage dedicated to SAD including a thorough explanation of the disorder, common symptoms associated with it and potential treatment options. Sharing this information with patients will help them learn that SAD is a common experience and may reduce shame people experience when discussing their mental health. 

Knowing how to connect patients with mental health resources is important. The NIMH’s Help for Mental Illnesses page offers mental health hotlines, ways to evaluate if a mental health specialist is a good fit and federal resources that connect people with low-cost health services. Websites such as Psychology Today, Therapy for Black Girls, American Psychological Association’s Psychologist Locator and the National Register of Health Service Psychologists allow users to search for a mental health specialist that meets their needs. Encourage your patients to speak with their friends or family about their experiences with therapy or other mental health services. 

If a professional mental health specialist is not an option for your patients, work with them to develop a management plan that prioritizes their mental well-being. Ask about their sleeping habits, how often they exercise and their social connections. Share research findings that discuss the importance of developing healthier habits and how these habits can reduce stress and improve moods. The U.S. Department of Health and Human Service has accessible pages that include practical tips on how to develop better nutrition, physical activity and sleep habits. This is a great resource to share with your patients. 

Just as it is important to discuss mental health with your patients, it is equally important to take care of your own health. The Healthy Living @ Himmelfarb Guide has resources, services, wellness apps and more that are available for you to use. Connect with GW services such as the Student Health Center, GW Counseling and Psychological Services (CAPS) or the GW Resiliency & Well Being Center. The Books & Library Resources page includes books, exercise equipment, games and more that are available for checkout from the library. Lastly, the Wellness Apps page lists smart device apps such as Calm, Mint, Daily Yoga and more to help you incorporate more movement into your life, develop a meditation practice or manage your finances. 

Taking care of our mental health allows us to stay present and not feel overwhelmed by the difficult periods we encounter. Mental health is just as important as physical health. For Mental Wellness Month, spend time evaluating your current mental health and make changes by incorporating more self-care into your routine. Ask for help if you need it and explore one of the many resources listed above to begin your journey towards mental wellness. 

References:

National Institute of Mental Health. (n.d.). Seasonal Affective Disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

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Screenshot of Healthy Living Guide.

As 2022 draws to a close, you may start thinking about changes you’d like to make in the new year. If those changes involve healthier living, Himmelfarb Library has a guide that can help. We’ve updated our Healthy Living @ Himmelfarb guide just in time to ring in 2023! This newly updated guide focuses on nutrition, exercise, and stress reduction to support healthy living for SMHS, GWSPH, and SON students. 

You’ll find links to healthy eating options on campus such as the GW Dining Healthy Eating and the GW’s Urban Food Task Force, a GW initiative that brings faculty, students, staff and volunteers with a shared interest in healthy eating together to support a variety of programs around campus throughout the year. 

The services and resources page of the guide provides links and information about fitness and recreation opportunities at GW including the Lerner Health and Wellness Center. Health and wellness instruction and resources including the GW Resiliency and Well Being Center, GWell, and the GW Institute for Spirituality and Health (GWish) are included with brief descriptions of the services each office provides. Numerous support services provided by GW are also available on this page of the guide. If you’re interested in self-care resources, you’ll find related resources here as well.

Interested in exploring books available in Himmelfarb’s collection about wellness, stress reduction, or a healthy diet and cooking? Check out the books and library resources page! We have popular books on these topics including titles like The Little Book of Hygge by Meik Wiking, The Power of Habit by Charles Duhigg, and Bobby Flay Fit by Bobby Flay. You can also explore our full Healthy Living Collection. And don’t forget about our exercise equipment and games! A full list of equipment and games can be found on this page of the guide.

If you have a smartphone, you can have wellness resources at your fingertips anytime you want! The wellness apps page of the guide provides lists of wellness apps from a variety of healthy living-related categories. Interested in physical activity and mindful movement? Check out the AllTrails, Daily Yoga, or SWORKIT apps. Or if you’re interested in meditation, check out apps like Calm, Headspace, or Take a Break! Other apps related to healthy eating, financial literacy, and biofeedback are also included.

You’ll also find our most recent healthy living blog posts in the healthy living news and events area of the homepage. Our newly updated Healthy Living Guide is a great resource for you with a wealth of resources to explore! 

And just as a reminder, in observance of Winter Break, Himmelfarb Library will close at 6:00pm today. We will reopen on Monday, January 2, 2023, from 12:00 (Noon) to 8:00pm. On Tuesday, January 3, 2023, we will open at 7:30am and resume 24-hour operations. For our full hours, visit our Library Hours webpage. Even though our building will be closed, our electronic resources including databases, journals, and e-books are always available.

Description of hours for Winter Break.

Have a safe and healthy Winter Break!

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Image of a person's hand, palms up, one in top of the other. In the top palm are two pills.

Diabetes impacts the lives of approximately 37 million Americans and if left untreated, it can damage a person’s eyes, heart, kidneys or more. Diabetes can cause serious issues for people who have high blood pressure or high cholesterol levels. By encouraging patients to build a team of healthcare professionals, incorporate more exercise into their daily routine and make different nutritional choices, healthcare providers can teach people with diabetes how to effectively manage their blood sugar, or glucose, levels and avoid future health complications. 

It is important to speak to patients about their current level of awareness about diabetes as many people may not be aware of the symptoms or factors that are indicative of a person developing diabetes. The National Institute of Diabetes and Digestive and Kidney Diseases list several symptoms associated with diabetes, though they also stress that “Symptoms of type 2 diabetes often develop slowly–over the course of several years–and can be so mild that you might not even notice them. Many people with type 2 diabetes have no symptoms.” (National Institute of Diabetes and Digestive and Kidney Diseases, n.d., para. 3)  Some symptoms of diabetes include “increased thirst and urination, increased hunger, fatigue, numbness or tingling in the feet or hands, and sores that do not heal.” (National Institute of Diabetes and Digestive and Kidney Diseases, n.d., para. 2) Some factors that may impact whether a person develops diabetes include a family history of diabetes, race, having prediabetes, and being over the age of 35. People who developed gestational diabetes while they were pregnant are also at a higher chance of developing type 2 diabetes later in life. Annual health screenings and blood work can check current blood glucose levels to determine if a person has developed prediabetes or diabetes and health care professionals can also offer advice during these screenings on how patients can manage their blood glucose levels. 

Social media graphic that says 'Diabetes Management. It Takes A Team.'

November is American Diabetes Month and this year’s theme is ‘It Takes a Team.’  For many people, living with diabetes can feel overwhelming and may cause them stress, anxiety or depression. But health care professionals can offer guidance and support for patients who must navigate their post-diagnosis reality. The National Institute of Diabetes and Digestive and Kidney Disease has consumer health resources that can be used as instructional tools when speaking to patients about managing their diabetes. The institute’s ‘diabetes ABCs’ breakdown the health tests people should stay aware of. “Knowing your diabetes ABCs will help you manage your blood glucose, blood pressure, and cholesterol…Working toward your ABC goals can help lower your chances of having a heart attack, stroke, or other diabetes problems.” (National Institute of Diabetes and Digestive and Kidney Disease, n.d., para. 4) Additional consumer health resources that may be useful include the American Diabetes Association and their list of local offices which will connect people with other diabetes patients and social or health events. The Centers for Disease Control and Prevention maintains a Diabetes Division which offers more information about the different types of diabetes, statistics on the state of diabetes in the country and nutrition guidance. Health care professionals can also encourage their patients to speak to their friends and family about ways to be supportive. Friends and family can encourage people with diabetes to add more exercise into their routine or choose diabetes friendly foods. 

Living with diabetes can be challenging for patients and requires that they make lifestyle changes to maintain healthy blood glucose levels. Health professionals can share consumer health readings and resources with their patients in an effort to encourage them to make necessary lifestyle changes. By encouraging patients to stay connected to an informed and supportive community, health care professionals give their patients tools to receive the care and space they need to make important, healthy decisions. 

References

National Institute of Diabetes and Digestive and Kidney Diseases. (2022). National Diabetes Month 2022. https://www.niddk.nih.gov/health-information/community-health-outreach/national-diabetes-month.

National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Managing Diabetes. https://www.niddk.nih.gov/health-information/diabetes/overview/managing-diabetes.

National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Symptoms & Causes of Diabetes. https://www.niddk.nih.gov/health-information/diabetes/overview/symptoms-causes.

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Halloween nights conjure memories of sweet indulgence and sugar hangover - candied apples, candy corn, candy, candy, candy!!  Need a break from all the calories? Here’s a few healthier options for celebrating that don’t take the treat out of the holiday.

After you’ve carved the pumpkin, clean the seeds and roast them. Try Cinnamon and Sugar Roasted Pumpkin Seeds from Simple Comfort Food.  Or if you prefer a savory kick, check out Cajun Spiced Roasted Pumpkin Seeds from allrecipes.com.

Cinnamon and Sugar Roasted Pumpkin Seeds

Celebrating at home with the kids this year? Here’s a few kid-friendly recipes to make the night special and add some wholesomeness to the sugar rush.

Peanut Butter Caramel Popcorn from myrecipes.com reduces the sugar load from traditional caramel popcorn balls and packs a punch of flavor with peanut butter, almonds, and vanilla.

An option for popcorn that doesn't involve pb or nuts - Halloween Bony Fingers from University of Nebraska Lincoln Food. Gather candy corn, popcorn, see through gloves and ribbon and assembling is a simple activity for the kids. Just make sure the gloves are powder free and food safe.

Halloween Bony Fingers

Putting together Apple Monster Bites from crayonsandcravings.com is another way to involve kids in pre-party prep. PB free variations on this recipe are available at Two Healthy Kitchens and HGTV. They’re super cute and healthy to eat when complete!

Apple Monster Bites

The easiest of healthy snacks are Tangy Pumpkins from Woman’s Day. Peel oranges or clementines and insert a small celery stick in the top for a stem.

The grown ups will enjoy Crud Ités with Green Slime dip, also from Woman’s Day. Another more hearty dip option is Chicken and Garlic Vampire dip from Cooking Light.

Got extra candy (of course!!)? Use those caramels, mini chocolate bars, M&Ms or Reeses Pieces in Chewy Caramel Mystery Cookies from Martha Stewart. Sadly, not low cal, but worth the treat!

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abstract red, blue, and yellow painting
Photo by Greg Rosenke on Unsplash

Feeling stressed? Come to an art therapy session on Monday April 6, from 12:00-1:30 pm in Himmelfarb Room 202. The GW Art Therapy Clinic interns will guide you through a silk hoop painting activity (no previous art skills required!) that will focus on stress relief and creative expression - to help you discover a range of ideas that can help to cope and creatively manage stress. Guaranteed to be a fun and stress free experience!

The event is free but space is limited so be sure to sign up today.

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