Carlie Buehl, Sammi Esterman, and Courtney Gilles

Katrina Olson
ADV 400—Special Problems
Fall 2009
Assignment #4 Newsletter
September 28, 2009
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A Better “U”
Back on Track Edition, Fall 2009
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Our public is all undergraduate students at the University of Illinois.

The source of the newsletter is McKinley Health Center.

The purpose of the newsletter is to help students learn about healthy

lifestyles while they are in college. Mid-semester, students tend to lose
healthy habits they resolved to maintain at the beginning of the school year.
This special “Back on Track” edition encourages students to revive healthy
lifestyles that may have been forgotten as the semester progressed.
 A Better “U”
Back on Track Edition, Fall 2009

Be Chief of Healthy Eating

by Sammi Esterman

Stress is an undeniable factor of college life that increases when midterms

roll around and the semester is well under way. As a result many students
reach for food to soothe their nerves or avoid doing homework. Since these
factors are combined with the endless choices in dining halls, increased
amounts of drinking, and late-night eating, it’s no surprise the “freshman
fifteen” is a such a common occurrence.

Healthy eating in college does not mean having to eat salad for every meal.
You learned the importance of a balanced diet at a young age for a reason—
it is fundamental to a healthy lifestyle. Crash diets are notorious for their
failure, and you will inevitably fail if you go from burgers and fries for dinner
every night to a tiny salad and jug of water.

Making small changes in your diet can make a large impact. For example,
instead of a burger, why not a barbecue chicken breast sandwich? You will
not have to sacrifice flavor and you still get filling protein. Another step you
can take is to see where you can eliminate hidden diet-killers. If you get a
sandwich with a lot of toppings, do you need mayo on it too? If not, then ask
them to hold the mayo and save yourself about 90 calories and 10 grams of
fat. Those fries can be swapped out for baked potato chips, pita chips, or
brown rice. You can still have fries on occasion since you don’t want to
deprive yourself. If you have a powerful craving, go ahead and enjoy them.
The point is to do it in moderation and not too often.

Alcohol should also be enjoyed in moderation. It is packed with empty

calories and provides no nutritional value. There is nothing wrong with
having a drink or two but most college students and adults usually do not
know how much damage their beverage of choice can do. Below are calorie
counts for a few drinks that can ruin a diet, along with a few alternative
choices.

Calories Per Serving

• Regular Beer—150

• Light Beer—90

• Rum and Coke—210

• Rum and Diet—70

• Margarita—185

• Tequila Sunrise—190
 A Better “U”
Back on Track Edition, Fall 2009
• Hard Cider—200

• White Russian—250

• Piña Colada—260

When you go out try to stick to light beers, diet or low-cal mixers, and clear
liquors. These drinks still have calories but the amount is significantly lower
than the ones listed above, and you won’t feel as bloated the next day.

From late night at the dining halls to post-drinking pizza, late-night eating is
part of the fun of college. However, the types of food that tend to be eaten
late at night are either very greasy or sweet, and just a serving can pack on
enough calories to seem as though you are eating four meals a day. Senior
Molly Mobius remembers, “At the end of second semester freshman year, my
roommate and I were ordering pizza almost every night. Besides the amount
of money we were spending, we both went home for the summer about 15
pounds heavier! Luckily, both of us lost the weight, and one of the first
decisions we made when we decided to live together this year was only
order late-night junk food on special occasions.” Molly has the right
approach. Ordering or indulging in late-night snacks is fine occasionally but
do not make it a habit. If you need some food to get you through a long
night of studying, reach for satisfying snacks like popcorn or a piece of fruit
with some peanut butter to keep you full and focused all night long.

By following a balanced diet and eliminating unnecessary fats and

carbohydrates, eating healthy will become second nature to you. Remember
to only eat when you are hungry and see where you can eliminate extra
calories. You will feel like you have more energy for classes, homework,
activities, and most importantly, getting the most out of your college career!

For more information about healthy eating please visit McKinley Health
Center’s website at http://www.mckinley.illinois.edu.
 A Better “U”
Back on Track Edition, Fall 2009
Commit To Be Fit...again
By Carlie Buehl

Students come back to campus each semester motivated to adopt good

habits such as procrastinating less, getting more sleep and walking to class
instead of taking the bus. These habits are maintained the first few weeks of
school, until the first round of tests or assignments tempts them to fall back
into their old, comfortable ways.

For many students, exercising is one of the first good habits to slide as the
semester progresses.

“We see a rush of students at the beginning of the school year, always
excited about the new facility and the opportunity to stay healthy in the
coming semester,” said Stacie Ellis, Activities and Recreation Center (ARC)
student employee. “It’s not long before people seem to be shortening their
workouts or not coming in at all because they are too busy with other
commitments.”

According to Mayo clinic, finding the motivation to continue an exercise

routine is difficult, especially when schedules are tight. However, there are a
few easy tips that can help students recommit to regular exercise.

• Determine why you quit your last workout plan. If you didn’t like the
environment, couldn’t find time or simply got bored, take steps to fix this
element of your workout. Try running outside if you got frustrated waiting
for a treadmill, or sign up for a group sport if you want to make new friends
to help you stay active.

• Start up slow and set realistic goals. Remember that fitness doesn’t
happen overnight. Start exercising again gradually so you aren’t tempted
to let your workout fall to the bottom of your priorities. Don’t forget that
even a short ten-minute workout can be invigorating.

• Vary your workouts. Doing different activities during each workout can
help you stay interested and excited to exercise. Try taking classes, joining
an intramural sports team or working out to exercise videos in your dorm
room or apartment. However you choose to stay active, make sure it’s
something you enjoy and look forward to.

• Find a buddy. Working out with a friend can help you stay motivated on
days when you may not feel like being active. Having a “workout
appointment” with someone will also help you fit regular physical activity
into your schedule.

• Track your progress and reward yourself. Don’t think of progress as

simply losing weight. Instead, find other ways to track your
accomplishments and reward them. For every week that you don’t miss a
 A Better “U”
Back on Track Edition, Fall 2009
workout, do something special like getting a massage or purchasing new
songs to listen to while running.

Exercise is a great way to improve self-esteem and face the challenges of

your college career with confidence. The University offers a number of
facilities like basketball, tennis, and sand volleyball courts in addition to
swimming pools and group fitness classes—many of which are free to
students. To learn more about fitness centers and exercise classes available
to students, visit the Campus Recreation website at
www.campusrec.illinois.edu/.
 A Better “U”
Back on Track Edition, Fall 2009
The Other Major
Recognizing the signs of Depression and how to get help
By Courtney Gilles

There is another “major” in college that is all too common. “I was always
sleeping, I had trouble concentrating, and I just wanted to sit in my dorm and
cry. I had just broken up with my boyfriend; things seemed to go downhill
fast,” says Katie Giardia, a junior at the University of Illinois. This “major” is
known as major depression. The American Psychiatric Association estimates
that one out of four students will experience it before they graduate.

Major depression, also known as clinical depression, is a real mental illness

often accompanied by debilitating emotional and physical symptoms.
Depression can be caused by biological changes in the brain, often
aggravated by environmental stressors. Some of the most common
stressors college students face are demanding classes, lack of sleep, and
relationship problems. University of Illinois Counselor, Marie Shareith
explains, “Many times a student doesn’t realize their symptoms have a
name, a biological cause, or a range of treatments. Recognizing symptoms of
depression can help you or a friend get one step closer to feeling better.”

Below are some of the most common depression symptoms

experienced by college students. If you experience five or more
symptoms for at least two weeks, it could be a sign that your
sadness is major depression.

• An overwhelming feeling of sadness or despair

• A feeling of hopelessness and that "it's never going to get better"
• A loss of interest in activities that typically make you happy
• Physical aches and pains, such as back pain, that seem to have no cause
• Appetite changes
• Excessive weight loss or gain over a short period of time
• Fatigue
• Lack of motivation
• Sleep disturbances (either insomnia or the desire to sleep excessively)
• Strong feelings of guilt, worthlessness, or low self-esteem
• Strong feelings of anxiety
• Trouble with concentration
• Thoughts of death or suicide (seek help immediately!)

A student may ask, “what’s next?” after recognizing that their symptoms are
real—not something they can just “snap out of.” Taking a step back and
analyzing possible stressors you are facing can help you identify the source
of depression. Talking with an understanding friend about the way you are
feeling can provide a caring support system. In addition, getting into an
exercise routine can help diminish the symptoms. It is important to realize
 A Better “U”
Back on Track Edition, Fall 2009
that seeking treatment in the form of antidepressant medications or
psychotherapy does not mean you are “weak.” In fact, seeking treatment is
a smart choice that takes strength; you are helping yourself and there is no
shame in that.
“Once I understood that my symptoms were really depression, going to
McKinley Health Center and being prescribed an antidepressant in
combination with counseling made a world of difference,” explained Giardia.
“I finally could concentrate on my work, I wasn’t sleeping all the time, and I
didn’t always feel like crying.”

To learn more about depression symptoms or make an appointment, visit

McKinley Health Center’s website at http://www.mckinley.illinois.edu or call
217-333-2701. Also, the counseling center can be contacted at 217-333-
3704.