January 2015 Health Bulletins

	Ask the Doc Dr. Davis Smith is director of health services at Westminster School, Simsbury, Connecticut

“What kind of medical services are offered at the student health center? Can I get a physical there? Are they able to give prescriptions?”
— Anna W., University of Wisconsin-Eau Claire

You are wise to learn more about what your student health center offers and how best to access these services before you need them. Services at student health centers vary, reflecting the size and resources of the school and the surrounding community. For precise information, I recommend you check the school website. Better yet, walk over and introduce yourself and let them describe the range of services they offer.

Typical services
Many college health centers offer a blend of these:

• Acute care services (active, short-term treatment for illness or injury)
• Preventive health services
• Counseling and psychological services
• Routine physicals
• Prescriptions for diagnoses made there (e.g., penicillin for strep or Naprosyn for ankle sprains). They may also be able to help you transfer or renew prescriptions from home.

Illness and injury
Typical complaints include sore throat, sinus pain/pressure, ear pain, problem piercings, ingrown toenails, urinary tract infections, yeast infection symptoms, rashes, bites, acne, cough, dizziness, fatigue, poor exercise performance, stomach pains, diarrhea, ankle sprains, other bone/joint injuries… Pretty much anything for which you would seek treatment at a primary care provider’s office or walk-in health center.

Preventive health
Typical issues include sexual health counseling and testing for sexually transmitted infections (STIs); birth control; and vaccines, including for travel.

Psychological evaluation and treatment
Typical issues include homesickness, relationship difficulties, anxiety, depression, family crises, substance use, sleep disorders, eating disorders, and the management of ADHD.

Support and referrals
Many student health centers offer continuing care for ongoing health conditions, such as asthma, diabetes, and allergies. They also refer students to local medical resources, including specialists.

Sports medicine
Some schools have sports medicine services available on or near campus.

Accommodations
Some school health centers are involved in evaluating and supporting students with physical and/or academic accommodations on campus. 

	Ask the Trainer Frankie Romeo is a certified personal trainer, small group training coach, and graduate student at Lipscomb University in Nashville, Tennessee

“How does a completely out-of-shape person begin to exercise regularly?”
— Kylie L.*, Arkansas Tech University, Russellville
* Name changed for privacy

This is a common question. Many people who consider themselves out of shape have a difficult time getting started with exercise and sticking to it. The first step is the hardest, whether that’s going to the gym or meeting with a personal trainer. From there, making a regular commitment becomes another challenge.

Your new workout program
Some people follow workout programs, while others exercise impromptu (without planning). I suggest following a credible, beginner-level workout program that includes both aerobic exercise and full-body resistance training.

From machines to free weights
If possible, start by using machines (elliptical, chest press, etc.) and performing body-weight exercises the first few weeks. Later, progress to free weights (dumbbells, barbell, etc.), which can require more experience, depending on the exercise. For an effective and efficient workout in the gym, don’t underestimate the importance of planning your routine.

Tell your friends
Make sure to share this new journey with your friends and family. Having their support will motivate you. Someone might even become your exercise partner, which is great for accountability and encouragement. Remember, though, that time in the gym isn’t social hour. You can save conversations for nice walks in the park!

Invest in yourself
Lastly, treat exercise as an investment in yourself. Buying gym clothes, sneakers, and possibly putting money toward personal training services, yoga classes, or other fitness costs can help you stay committed. Trading time in front of the TV or elsewhere for exercise is an investment as well. Each workout is one more step on the path to a stronger, healthier you.

	Ask the Nutritionist Karen Moses, director of wellness and health promotion at Arizona State University in Phoenix.

“Which popular “health” foods are truly healthy?”
— Name and college witheld

Are popular “health” foods truly healthy? Sometimes. Quinoa, Greek yogurt, egg whites and green juice and smoothies can all be delicious and contribute valuable nutrients to your diet. Check them out here. (For the five keys to healthy eating, scroll through.)

Quinoa (KEEN-wah) has been around for thousands of years. It was important in the diet of the Andean peoples of South America.

• Quinoa is a grain alternative: a pseudo-cereal, not a true grain.
• It’s nutritionally dense, a good source of antioxidants, Vitamin E, fiber, essential amino acids, minerals, and healthy fat content.
• Quinoa does not contain gluten.

Quinoa prep
Cooking quinoa is similar to cooking rice. Use two cups of water (liquid) for every one cup of quinoa. Bring to a boil on high heat. Reduce the heat to low, cover, and simmer for 15-20 minutes, until most of the liquid is absorbed. Fluff and serve with your meal. Search for quinoa recipes online: There are plenty.

Greek yogurt is a yogurt that is strained to remove the whey. 

• Greek yogurt has a thicker consistency and a more substantial texture than regular yogurt.
• Greek yogurt contains more protein and less milk sugar, but slightly less calcium, than regular yogurt.
• Both Greek and regular yogurt are fairly low in calories and high in calcium. They are considered healthy options in their plain, low-fat, and non-fat varieties.
• If made right, yogurt contains live bacteria cultures that are good for gut health: Read the label to ensure live bacteria cultures are in your yogurt.

Yogurt prep
Flavored yogurt (Greek or regular) has loads of added sugar. Instead, try flavoring plain, non-fat or low-fat yogurt with a little agave syrup or honey, sliced fruit, and granola.

Egg whites can replace whole eggs or supplement other foods.

• Egg whites are an excellent source of complete protein, with no fat or cholesterol. 
• Egg whites can be used to make traditional egg dishes—reducing cholesterol and saturated fat—or to boost protein in other dishes.
• Egg whites do not contain all the health benefits of eating a whole egg. About half of the protein in eggs is found in the white, and most of the other nutrients are in the yolk.

Egg prep
If your aim is to reduce your cholesterol and saturated fat, you might choose egg whites to replace one or more of the yolks in your omelet. If you want to add protein, try a cooked egg white in your sandwich. For most people, it is okay to eat the whole egg. Just make sure to cook eggs thoroughly, to prevent food poisoning from bacteria that may be present on the outside and inside of the egg.

Green juice and smoothies can boost your daily nutrition intake. 

• Green, leafy vegetables, such as kale, spinach, chard, collards and romaine lettuce are a good source of minerals, B-vitamins, Vitamins C, E and K, and phytonutrients.
• Most green juices include apples, oranges, pineapple or other fruit to add flavor and additional nutrients.

Smoothie prep
Most smoothies start out with sweet, flavorful ingredients like fruit and berries. To pack in additional nutrients, put a handful of mild greens in your blender with a half-cup of water. Blend until the leaves are watery mush. You can strain off the fibrous pieces or leave them in. Add your favorite smoothie ingredients and you’ll have all the usual benefits plus the green nutrients.

Remember these five keys to healthy eating:

• A variety of foods from each of the food groups
• Small, frequent meals and snacks
• Moderate portions: Stop eating before you are full
• Plenty of uncaffeinated, unsugared drinks
• More than five servings of fruits and vegetables daily 

Bon appetite!

	Ask the Professor Amy Baldwin, MA, is the director of university studies at the University of Central Arkansas.

“How can I better structure my essay? How do essay types differ?”
— Alison H.*, Queen’s University, Kingston, Ontario
* Name changed for privacy

College professors love essays, don’t they? They seem to assign them for every class, and each professor has different expectations regarding length, purpose, format, and sources. They even differ on how they grade them. Wouldn’t it be great if professors would all get on the same page (pun intended)?

The four main types of academic essays (this list is not exhaustive):

• Summary: If your professor asks you to restate, retell, or put into your own words someone else’s information, then you are most likely providing a summary. These are rare in essay-land, but they can occur in any course in which your professor wants to see if you have understood the major points of an assigned reading, lecture, or other content.
• Analysis: This is a common type of essay. An analysis means a “breaking apart of a whole to examine the parts.” Any time you are asked to examine parts of a whole—lines of a poem, for example, or methods of aerobic exercise—you are writing an analysis.
• Evaluation: Some of your courses may ask you to assess or critique your study subject. If you were evaluating Harry Truman as a president, you would describe his strengths and weaknesses as a leader.
• Synthesis: Any time you use two more sources in an essay, you have written a synthesis. You may use summary, analysis, and evaluation as part of your synthesis as well, and this type of essay usually requires the inclusion of multiple sources (read: research). Many classes, especially upper-level courses, require this type of essay.

How to structure an essay
Your structure depends on the type of essay it is. Nevertheless, a common structure looks like this:

• Introduction: This announces the topic of the essay and ends with a thesis statement that tells your reader what you are going to be discussing (or arguing) in the next paragraphs.
• Body paragraphs: These provide the reader with an understanding of each main point you are making and keep the reader on one point per paragraph.
• Conclusion: This wraps up your major points and provides the reader with an ending, a thought to take with them.

Thank goodness you didn’t ask about how professors grade essays. That is still a mystery to me.

The healthiest New Year's resolution:

Cut down on the antibiotics
By Brandy Reeves

It’s cold and flu season, and many of us are feeling under the weather. If you’re tempted to pick up an antibiotic from the student health center, hold off. Antibiotics don’t treat everything, and overuse is harmful. This year, make a New Year’s resolution to cut out unnecessary antibiotics.

What antibiotics can and can’t do
Antibiotics are used to treat infections caused by bacteria. They were a scientific and medical breakthrough, and since the 1940s we’ve been far more likely to survive certain illnesses and infections. But antibiotics do nothing for infections caused by viruses—like colds, flu, many sinus and ear infections, and some sore throats.

Antibiotic resistance
Germs adapt to the antibiotics that target them. When we take an antibiotic we don’t need, or don’t take it appropriately, we help germs become more resistant to those medications. Here’s what that means:

• Each year in the US, at least two million people get serious infections involving bacteria that have become immune to the medications supposed to treat them, according to the CDC.
• At least 23,000 people in the US die each year as a direct result of antibiotic resistance, and an even greater number from the indirect effects.
• Antibiotic use is a “major contributing factor” to most cases of Clostridium difficile (C.diff) infection, according to the CDC. Every year, almost 250,000 people require hospital care for C.diff infections, and 14,000 die.

Be part of the fix

• Take your antibiotics exactly as prescribed. Even if you start to feel better, don’t stop taking the meds unless your clinician says so.
• Don’t take any medication that isn’t prescribed to you.
• Listen to your health care provider. If they say you don’t need an antibiotic, then you likely don’t. Don’t bug them.
• Don’t take an antibiotic for a viral infection. Not sure what type of infection you have? Make an appointment with your clinician to find out.

What to do about a virus
If you have a viral infection, talk to someone in student health about how to treat the symptoms. This includes taking over-the-counter meds, drinking plenty of water, getting lots of sleep (doctor’s orders!), or gargling with salt water. Over time, you’ll start to feel better.

What is plagiarism, and who did I copy this from?

By Brandy Reeves

Ever read something and thought, “That’s brilliant! I’ll use that in my paper!” No harm, no foul, right? Wrong. Copy someone else’s work, and you’ve broken a major rule in writing—and it could earn you an F on that paper (or worse, expulsion from school).

What exactly is plagiarism?
Plagiarism is using someone else’s words or ideas without citing your source. It can also mean using someone else’s words or ideas as if they were your own. Even if you didn’t intend to plagiarize, it’s still a big deal and could have major consequences. (Check with your school on the rules about plagiarism.)

Is this plagiarism?
It’s probably plagiarism if:

• You took, paid for, or copied someone else’s paper/work.
• You paid someone to write your paper for you
• You used sections of someone else’s work. without quoting or citing it as a reference (this includes information from the internet).

It isn’t always so cut-and-dry. Plagiarism can also include building on someone else’s ideas, or not paraphrasing appropriately—in other words, using too many words or phrases that are close to those in the original without citing the source.

How to avoid being a plagiarist

• Cite your sources.
• Learn how to paraphrase: Say in your own words what someone else has said. Changing a few words in the sentence does not make it your own. And even if you have paraphrased, you must still cite the source.
• If your school offers it, use the writing center. The trained staff can help you cite your sources correctly.
• Use reliable sources online for help with citing papers (try the Purdue Online Writing Lab), as well as checking your paper for plagiarism.

It's peanut butter—jelly time!

Or maybe just Peanut Butter Day: January 24. Peanut butter isn’t just the food that gets stuck to the roof of your mouth. The peanut is packed with nutrients, it’s the #1 snack nut in the US, and it has been to space. (Astronaut Alan Shepard took a peanut with him to the moon.)

• Looking for a late-night study snack? Peanut butter is packed with protein, filling you up and keeping you full longer. That will keep you from reaching for the chips.
• PB has the good fat—monounsaturated, which is heart-healthy. These mono fats can reduce your risk of heart disease and stroke.
• It tastes great and comes with delicious memories of elementary school.

Craving peanut butter? Look up some easy recipes. Or break out the old-school PB recipes. Ants on a log, anyone?