Wellness Journalism: Explore the Horizon

Let’s say you happen to see a special on The Discovery Channel that captures your interest, so you take it a step further. It’s easy to do these days; there is so much information available right at your fingertips—you can Google anything in the world. You can explore databases and libraries and ask questions on social networking sites and chats. One thing leads to another, and before you know it you are blazing a trail of research and knowledge. It’s a scavenger hunt, an adventure, exciting and inspiring! The wild part is when you encounter connections and parallels that you never would have expected, and you begin to see concepts in a new light, by your own illumination.

Compare this to sitting around and stewing in the knowledge you already have, not bothering to look into anything new. Boo.

If something strikes you, find out why. Your interests are clues to your passions and purpose. Explore them! You have nothing to lose and absolutely everything to gain, from new friends and experiences to hobbies and careers. When you expand your intellectual horizons, your world literally becomes a bigger place: fuller, rounder, and more colorful!

Just for kicks, here are a few of the fascinations I have found in the world:

Quantum physics, experimental mathematics, early child development, symbology, mythology, cognitive psychology, the history of disease, telepathy and telekinesis, astronomy, sustainability and green development, ancient civilizations, geology, world religion, social paradigms such as the romantic period, the renaissance, and “the dark ages,” folklore, alternative and holistic healing, archeology, and neuroscience, and natural disasters...

What’s on your list?

Wellness Journalism: What do you think?

I once read (in a non-fiction story) that sheep can’t be allowed near water unsupervised--
they will walk right in, become waterlogged, and drown.

Figuratively speaking, this is the same fate that awaits a human being who does not think independently. Entire industries exist to tell you what to wear, what to eat, and what to do with your time…and before you know it, you’ve reached the end of the life-line. My friends, if you are not behind the wheel, somebody else will drive your car. You will be a puppet, a slave, a sheep. Do not waste the vast brain power that you possess!

Consider what is happening in the Texas school system, where those in control are re-writing text books toward a more conservative perspective, literally editing history to reflect the agenda of a political party. What is the consequence when generations of youngsters are taught what to think, rather than how to think? Many of the primary decision makers in our world act out of fear; if we hope to create a more enlightened society, we must be free-thinkers.

“The growth and development of our society no longer operates on the basis of obedience and conformity to dogma. It is based on individual thinking, scientific know-how, quick exchange of facts around feedback networks, high-tech ingenuity, and practical, front-line creativity. The society of the future no longer grudgingly tolerates a few open-minded innovators. The cybernetic society is totally dependent on a large pool of such people, communicating at light speed with each other across state lines and national boundaries.” -T. Leary

Thinking for yourself comes with a certain amount of responsibility—if you make a wrong turn, you can’t blame the other guy. Yet this same responsibility is also a wonderful opportunity for personal empowerment. Embrace your mentality.

When it comes to your own well-being, every Tom, Dick, Harry and Mary claim to know the absolute truth. Take this vitamin, do this exercise program, join this group. While there is much wisdom to be gleaned from the methodology of others, ultimately the formula you seek will be of your own making. Therefore, you must do your own thinking. Assess the mass of information presented to you on a daily basis with your own internal processor. What works for somebody else may or may not work for you, but what’s best for you, only you can discover.

Rockin' Resources!

UCSD is an institution of learning, however, in a ten-week quarter the classroom environment is not designed to meet your every academic need. An integral part of intellectual wellness involves utilizing the variety of resources on campus. Here are a few highlights:

Tutoring

The Office of Academic Support and Instructional Services, known as OASIS, is truly a haven. There is no reason to struggle through an essay in a foreign language or chapter of organic chemistry by yourself; a tutor will sit down with you and provide one-on-one support…for free. It is truly a beautiful thing. Besides assistance in science, math, language, and writing, Oasis provides transition programs for first-year and transfer students.

Libraries

The UCSD Libraries consist of: the Arts Library, the Mandeville Special Collections Library, the Science & Engineering Library, and the Social Sciences and Humanities Library (all housed in the Geisel Library building); the Biomedical Library; CLICS: The Center for Library and Instructional Computing Services; the Medical Center Library; the International Relations and Pacific Studies Library; and the Scripps Institution of Oceanography Library. What this means to you? A vast array of books, articles, journals, research, and references at your fingertips.

Advising

Take advantage of free advising throughout your academic career! Connect online with your college’s academic Virtual Advisor, or sit down in person with your college advisor to help optimize your quarterly course schedule, select or change your major, and make sure you complete all college GE requirements and advance toward graduation. In addition, your department advisor will help you with major or minor requirements, selecting courses, petitions, degree checks, and can refer you to faculty members for research and career advice. It’s incredible to have a team of people working to help you make the most of your time!

The most successful people in the world aren’t necessarily rich, good-looking, or even intelligent—they are resourceful. For anything you want to accomplish, someone or something can lend a hand, provide a stepping stone, or contribute information. Develop a healthy habit of utilizing resources to ensure a lifetime of abundance!

Wellness Journalism: Keep in Touch!

Keeping current with my immediate surroundings is a full-time job (what my daughter ate for lunch, when my term paper is due, how many clean pairs of socks I have). I rarely turn on the television or read the news. As a result, I did not know that an earthquake had devastated Haiti until three days later, when my teacher mentioned it in class. And Heinz Fischer is the Austrian president…not special ketchup.

Now it’s been well over a month since BP’s drilling rig exploded off the Louisiana coast, and the few rogue snapshots of greasy ducks I have seen don’t do the big picture any justice. I realize that it is time to get in the loop, which is to say, become actively aware of the circle of life (a.k.a. global affairs). So this morning, I google the gulf. What I discover is indeed devastating; in fact, at first I’m sorry to have looked. The environmental and economic implications of this disaster are blood-curdling, and efforts to curtail the leak have only made it worse. But in spite of my temptation to crawl back under a rock, the fact of the matter is that regardless of how self-absorbed we are in local living, global affairs have a direct impact on our daily existence.

It behooves an individual to know what is going on in the world, for several reasons:

#1. You live on the earth. What happens on earth, happens to you.

#2. When you don’t have a clue, you run the risk of looking stupid. (Trust me on this one.)

#3. You will make better informed decisions, from what you eat to how you spend your talent and treasure. Awareness is Empowerment!


We are alive in tumultuous times. Between earthquakes and oil spills, market crashes and political upheaval, it is absolutely critical to stay abreast of current events. While the heavily biased and controlled mainstream American media is better than nothing, I recommend news resources such as The Economist, Alternet, or The Independent.

Wellness Journalism: Making the Cut

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.” -Henry Ford




It takes an entire lifetime to learn everything there is to know about one subject, and only if that subject is simple (cheese graters, rubber bands, horse-shoes). If you were to tackle a larger subject such as organic chemistry or cognitive development, even multiple lifetimes would barely scratch the surface. Then, consider how many interesting fields exist far beyond traditional academic subjects. It is truly mind-blowing. No matter who you are or where you come from, the capacity to learn something new is infinite.

Since all things exist in a continual state of evolution, your success literally depends on a life-long ability to grow and adapt. New laws are introduced that lead to the introduction of new policies. New ideas and approaches emerge. New problems arise and new solutions are sought. It may seem harsh, but in this ever-evolving social climate, your ability to “keep in touch” with the world will essentially define your effectiveness as a human being. It is critical you maintain a healthy appetite for knowledge! In fact, without an expanding mental waist-line, you run the risk of doing things the exact same way every day of your life—and completely wasting it.

Your mind is a muscle. Keep it strong with regular, vigorous exercise. Feed your intellectual curiosity, and explore the world at large. When something sparks your imagination, ruffles your feathers, or compels you to don your jauntiest thinking cap, dig in. Attend meetings, workshops, and conferences. Read books. Talk to people. You will never run out of surprises, delights, wonders, and joys. Then, as you grow older, you will still be able to remember your children’s names and birthdates along with your address and social security number.

Wellness Journalism: Take Your Time

Sometimes, when faced with loads of schoolwork, I find myself inexplicably drawn toward endeavors such as eating cereal, reading popular fiction, or staring off into space. This becomes especially prominent during the week before final exams when I’m sagging under the weight of my proverbial plate. There is so much to do, that somehow, the actual doing of it gets squeezed out... and even the smartest cookie in the bag will crumble on an exam if unprepared.



Time management is essentially mind management.



Your brain is like an operating system—if it’s running too many applications at once, it will be slow and groggy. Organization and proper task management are critical to your performance!



 Have a plan(ner), and use it. Whether you write your to-do’s on paper, plot them your computer scheduler, or just whip out your phone calendar, your work will be done more easily if you plan it out. That way, you don’t have to remember everything in your head. It’s like keeping your desktop clear.



 Likewise, rather than considering the cumulative weight of everything that needs doing, devote single-minded attention to the task at hand. This allows you to go about your business in a more relaxed and focused fashion. In addition, it saves time in the long-run; your efforts will yield greater satisfaction, and be of higher quality. Compare this approach to the whirlwind, multi-tasking style demonstrated by many “succesful” Americans. The quality of your life is determined by the attention you pay to it, and anything worth doing is worth doing well.



 Flex the power of priority. This makes single-minded devotion much easier to express. I tend to go in order of due date: do what’s due. Other people find it effective to start with the simplest tasks in order to clear mental space for the tackling of bigger cheese. Prioritization is key to planning, and prevents you from becoming overwhelmed or “crashing.”



 Every day, take yourself off the clock for awhile—a “time out.” If you’re always slave to a schedule you might come to resent it, greatly hindering efficiency and effectiveness. Use this self-appointed time off to do something fun, unusual, creative, or stimulating. This promotes balance and releases energy that would otherwise be bouncing around inside of you, making something like studying more difficult. You can also use this time for a nap

With responsible mind management, you will have time for your life.

For more management tips, click here.

Wellness Journalism: You, the Creation...

“Tell me,” says poet Mary Oliver, “what will you do with your one wild and precious life?”

Creativity is your stamp, your personal thumbprint, your special contribution. Whether you apply it musically, orally, mathematically, environmentally, linguistically, athletically, spiritually, or visually, you make the difference that nobody else can make.

What you do is secondary to how you do it. If you come from a place of originality and imagination, your work will show it. If you come from a place of bored monotone, you work will suffer...and so will you. Although you may live with a regular routine, you don’t have to do things the same way each day. You are endowed with creative capability and innovative inspiration. You can solve problems, make improvements, and share your unique flare. If you don’t, stagnant energy pools in the brain and festers.

No matter how stale the scenario, it is entirely within your means to circulate some fresh ideas. In fact, that which seems rigid is usually more flexible than you think (rigidity exists in your mind, and is then projected outward). When you go about a challenge, dreariness stems not from the task itself but from the mentality you bring to the table. Refresh yourself. Develop a new approach. You can also get your creative juices flowing by drawing your schedule instead of writing it, stirring your coffee backwards, or listening to music.

Take the case of Miles Davis. When he first came to New York in 1944, his goal was to work with Charlie Parker. When the opportunity came, however, he realized that he was out of his element; he was unable to match the blistering speed of his saxophone hero Parker or the rhythmic virtuosity of Dizzy Gillespie. But instead of being daunted by his talented peers, young Miles—resilient and resourceful—was determined to blaze his own trail. He looked within himself to find his own sound, and came up with a distinctive style. By cultivating his own gifts to their fullest, he developed a whole new form of jazz.

There is something that only you can do, a particular tune that only your unique voice can carry.
When you apply yourself creatively, you will: enjoy your time, be more productive, deliver higher-quality work, allow your passions to expand, and have a fulfilling life. Get to it.

Wellness Journalism: Mental Fitness

Never underestimate the connection between your body and your mind.

We’re very much aware of the physical benefits of exercise (strong body, healthy heart, etc), but what about from the neck up?

Recent studies have found that exercise boosts activity in the brain’s frontal lobes, hippocampus, and the hypothalamic-pituitary-adrenal (HPA) axis—reducing anxiety and stress. Exercise releases endorphins, a natural painkiller and mood lifter. It also balances sleeping patterns which means more energy during the day.

Exercise is a powerful anti-depressant.

Researchers at Duke University studied people suffering from depression for four months and found that 60% of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication. Using exercise to heal the mind while strengthening the body…brilliant!!

The study showed that exercise is effective in the young and old, male and female, in treating depression that is either mild or severe, and in supervised or home-based regimens.

To keep mentally and physically fit, get nice and sweaty on a regular basis. For a handy exercise log to download and use, click here.

Treating the Whole Patient—The Mind Body Connection is a program based on an innovative approach that explores the relationship between mental health and physical conditions. Check it out!

Interview with the AVC of Student Wellness, Dr. Karen Calfas

UC San Diego is proud and excited to welcome Dr. Karen Calfas--a UC San Diego alumna-- as the Assistant Vice Chancellor Student Wellness. Since starting in her new role in March of this year, she has seamlessly fit into the 'wellness family.’

Dr. Calfas looks forward to starting new preventative programs that study the "science behind wellness" by utilizing technology and making the programs user-friendly. The three long-term health issues that she hopes to target are smoking, poor diet, and inactivity. Her goal is to help students connect with resources on campus so that when they graduate, they are well-prepared for life challenges.

She shared these statistics of UC San Diego students:

15% get enough sleep each night (7-8 hours each night)

70% feel lonely

15% smoke

8% get the recommended amount of vegetables in their diet each day

33% say stress is an impediment to success

In addition to working with the Wellness Cluster Directors(Counseling & Psychological Services, Recreation, Sexual Assault Resource Center, and Student Health Service), Dr. Calfas also meets with potential donors to fundraise for the UC San Diego Wellness Center, which is projected to open in 2012.

Dr. Calfas has two children, enjoys volunteering in their classes, and swimming.

VC of Student Affairs Penny Rue, Wellness Center Director Dr. Jerry Phelps, Wellness Center Coordinator Torrey Trust, and AVC of Student Wellness Dr. Karen Calfas at the LiveWell UC San Diego Ross Szabo presentation earlier this spring.

RA/HAs-- This is For YOU!

The wellness of on campus residents--as well as their resident advisors--is important to LiveWell UC San Diego.

We've created an array of resources for RAs to use in active and passive programming.

• Bulletin boards
  


• Newsletter tips
  


• Ideas for wellness-realted programs
  


• List of resources to use for programming
  


• and a list of national wellness days for you to theme your events on
  
  Be sure to check out the Resident Advisor page

Would you like to see us do more?
Let us know what else LiveWell could do for you and your residential area.
E-mail us with your comments at ucsd.wellness@gmail.com

The Benefits of Sleep, Eating, and Exercise

Adopted from the SEE Campaign at Johns Hopkins University.

Sleep:

• Research shows that sleep deprivation has measurable effects on suppressing immune function, especially in combination with other life stressors. This is why many students get sick frequently throughout the year; pulling all-nighters have more negative effects than benefits.


• Sleep debt has been found to increase the concentration of stress hormones and simultaneously decrease metabolism.

Eating:

• Eating healthy is not about depriving yourself of certain foods; it is finding a balance in the foods that you eat.


• Student preform better on memory tests when they have eaten breakfast.
  


• Students gain an average of 4 lbs. in the first 12 weeks of school, mostly due to an increase in caloric intake (about 175 extra calories a day). To prevent this, eat meals with lots of vegetables and fiber. It will make you feel fuller. Also, the old trick of eating your food slowly will help you eat less and gives your brain time to recognize the message from your stomach that you are full.

Exercise:

• Stretching increases circulation, reduces stress, and improves coordination.
  


• Students who said they exercised at least 3 days a week were more likely to report a better state of physical helath and greater happiness than those who didn't.


• Walking shows the highest compliance rates of any exercise, so you're more likely to stick with it if you start. The easiest way to start including exercise in your daily routine is to walk to class. Try eating at the farthest cafeteria on campus.
  
  
  

Healthy Dining on Campus Video

Whether you live on campus and eat at the dining halls regularly or you live off campus and stop by the dining halls on occasion, UC San Diego dining services offers a variety of healthy selections that will give you the energy you need to make it through the long classes, study sessions, organization meetings, and anything else you are involved with. Check out this video to learn more about how you can make healthier choices in the dining halls.



About the video: To promote healthy eating as part of physical wellness, Housing*Dining*Hospitality's Registered Dietitian, Becky McDivitt, gives a tour of Cafe Ventanas (one of the dining halls at UC San Diego) and provides viewers with tips and tricks for selecting healthier foods.

For more information about health and wellness, visit UC San Diego's Wellness Center website: http://wellness.ucsd.edu

40 Money Management Tips Every College Student Should Know

The National Endowment for Financial Education has put out what it calls the "40 Money Management Tips Every College Student Should Know."

The tips range from Financial Aid, to credit cards, and dorm life.

Here's a few to start you off...

• Get organized- create a filing system for all of your important papers like pay stubs, tax returns, and loan information.
  


• Talk to a financial aid officer if your situation changes- In the current economy, you and your family might have experienced dramatic financial changes. Your FAFSA can be updated to reflect these changes, which may qualify you for more financial aid assistance. Talk to the Financial Aid office to learn more.
  


• Take time now to prepare for your career- Attend career fairs, get internships, and update your resume.
  


• Resist peer pressure- Be willing to say, "I can't afford that" and look for cheaper entertainment alternatives like on-campus movies, sporting events, etc.
  
  To read the complete list, check it out here.

Financial Wellness- One of the Eight Dimensions of Wellness promoted by the UC San Diego Wellness Center

Study Abroad Students

Study Abroad students now have their own section under the My Wellness tab on the Wellness Center website.

Check it out for tips on how to stay healthy while in another country.

Here's a sample:

• Smoking is much more prevalent in other societies, but it doesn’t make it any healthier. If you don’t smoke now, don’t pick it up while abroad!
  


• Homesickness is a typical symptom of being away from loved ones. Keep in touch through email or Skype, but also recognize that building relationships with people in your host country will help you overcome this part of your study abroad experience.
  


• Go out in groups. The threats facing women in the US are the same in different countries. Always be aware of your surroundings and be vocal if the situation becomes uncomfortable.

Mission Bay Aquatic Center

Just because it's off campus doesn't mean that it's not a part of UC San Diego!

In fact, the Associate Students of SDSU and UC San Diego Recreation own and operate the Mission Bay Aquatic Center.

Located right by the water, MBAC offers many classes at discounted prices for UC San Diego and SDSU students.

• Wakeboarding
  


• Kayaking (classes start as low as $29)
  


• Waterskiing
  


• Surfing (4 introductory surf lessons for $99)
  


• Sailing
  


• Rowing
  


• Windsurfing
  
  Check out their website at www.missionbayaquaticcenter.com for dates, times, and special offers
  

Don't want to take a class? Students are also able to rent equipment from MBAC.

Happiness

Happiness

When one door of happiness closes, another opens, but often we look so long at the closed door that we dont see the one that has opened for us.

Courtesy of WellSphere

Want to get daily wellness quotes on your computer? Add the Wellness Widget
http://www.wellsphere.com/createQuoteWidget.s

Everything Wellness

We've created this collage of wellness related words to help illustrate the idea that wellness incorporates all aspects of life.

Having a wellness-centered life doesn't just mean exercising and eating right, it also includes helping others, setting goals, sleeping, lowering stress levels, and finding a balance in life.

The Wellness Center website offers a variety of resources and tips to help you maintain a healthy, balanced life.

• Listserv
  
  
• LiveWell Blog
  
  
• Wellness Resources Tab (LiveWell Meals)
  
  
• My Wellness Tab (undergrads, study abroad students, student leaders, etc.)

Wellness Resources for Student Leaders

Being a student leader and pursuing optimal health can be tricky, but it is possible! The key to your success as a student is balance. It is important to take care of your well-being so that you will be healthy enough to host events, run meetings, study effectively, help others, and make the most of your time as a college student. This page provides tips and resources that will help you improve your well-being. For more tips, check out the Wellness Center website: http://wellness.ucsd.edu/StudentLeaders.shtml

Be a Role Model for Wellness
As a student leader, you can be a role model for wellness by living a healthy, balanced lifestyle and sharing your wellness tips with members in your organization.

• Eat a healthy, well-balanced diet.
  


• Be Active - join an intramural team, take a rec class, walk around campus, etc...
  


• Reflect and take action on your life purpose.
  


• Participate in a community service event (MLK Jr. Parade, Relay for Life, Habitat for Humanity).
  


• Maintain an optimistic attitude (more info)
  


• Be realistic, accept help, practice gratitude, and forgiveness.
  


• Get enough sleep.
  


• Maintain composure, wisdom, and compassion no matter what the situation.

Environmental and Financial Wellness

The 2 newly added dimensions of wellness-- Environmental and Financial--may have you confused.

Here are some helpful tips that should clear up the questions of how you can improve your wellness in these aspects:

• Practice sustainability.
  

Bike, carpool, or take public transportation instead of driving.

• Reduce, Reuse, Recycle.
  

Did you know that in San Diego County, our recycling facilities can only take #1 and #2 recyclables (water bottles and milk containers)? Yogurt containers--while typically recyclable--can't be processed here. The city of San Diego Recycling Program has a list of what can and cannot be recycled: http://www.sandiego.gov/environmental-services/recycling/list.shtml

Thinking about throwing your old batteries away? THINK AGAIN! Batteries require special recycling because of their toxic chemicals. Public libraries and on campus at Earl's Place or any of the Residential Life offices, you can find battery recycling stations.

Done with that old cell phone? Organizations like Cell Phones for Soldiers (http://www.cellphonesforsoldiers.com/) will send you a free mailer for you to send your phone in. Post offices in San Diego county also offer free mailers so you can send your phone in to be recycled.

• Keep a balanced budget.
  

Do you know how much tuition and fees will cost you next year? It's important to know how much your bills and expenses will cost you each month and for the year. Planning early prevents stress later of late charges or not having enough money to pay your bills.

Only 1 credit card is necessary. Having more credit cards open doesn't necessarily help your credit score. It is good to have 1 credit card with a lower interest rate that you can afford to pay off each month.

Spring Quarter Project Wellness Winners

PROJECT WELLNESS: How Are You Living Well?
How are the environment, sustainability, and health connected?

Grecia Campos, ERC - Class of 2011
International Studies: Sociology

• Start the day with a healthy, environment-friendly breakfast. Helps your daily performance and Pachamama.
  
  
• Walk to class instead of catching the shuttle. May help prevent heart disease and the suffocation of a bird from carbon dioxide emissions.
  
  
• Read by the foot of a tree. Good for your eyes, skin, and grades. Eliminates the need for indoor lighting.
  
  
• Run around campus with a friend. Builds strong joints and bones. Your computer will not contribute to global warming.
  
  
• Take a water-conscious shower. Prepare for eight blissful hours of sleep. Aids repair the brain and body. Use energy tomorrow to participate in morning beach clean-up.
  
  
• Repeat daily. Have a healthy life. Protect and conserve Mother Nature.