New Traditions for the New Year

New Traditions for the New Year

fruit.png

 

When reaching for a sweet treat, think about a piece of fruit! According to the Academy of Nutrition and Dietetics, we need to consume approximately 2 cups of fruit a day. 

The Majority of fruits are:

  • Packed with vitamins, minerals and antioxidants
  • Low in fat
  • Low in sodium 
  • Low in calories
  • No cholesterol
  • High in vitamins, minerals and antioxidants such as Vitamin C, Potassium and Folate

Fruits Help:

  • Reduce blood pressure
  • Reduce cholesterol
  • Reduce the risk of certain cancers
  • Reduce the risk of heart disease and stroke
  • Increase wound healing 
  • Provide folic acid, which is known to help prevent brain and spinal cord defects during pregnancy
  • Keep your skin looking young! Antioxidants and Vitamin A, C and E are great for this!
     

Remember to:

  • Eat the Rainbow--Eat a variety to get the best benefits!
     

A serving of fruit is only 60 calories--these are all great examples!

  • 1/2 cup no added sugar applesauce
  • 10-15 grapes
  • 2 small tangerines
  • 1/2 cup of canned fruit in juice
  • 3/4 cup of blueberries
  • 1 1/4 cup of strawberries
  • 1 cup of raspberries

Enjoy these quick and delicious snacks today! 

happy_pairs.png


Contents compliments of Anita Ramani MEd, RDN, GCC Food and Nutrition Adjunct Faculty

Blog Excerpt: 

When reaching for a sweet treat, think about a piece of fruit! According to the Academy of Nutrition and Dietetics, we need to consume approximately 2 cups of fruit a day. 

The Majority of fruits are:

  • Packed with vitamins, minerals and antioxidants
  • Low in fat
  • Low in sodium 
  • Low in calories
  • No cholesterol
  • High in vitamins, minerals and antioxidants such as Vitamin C, Potassium and Folate
Publish Date: 
Tuesday, December 12, 2017 - 9:30a.m.
Site Section: 
Social Icons: 

What’s Wrong with Being Confident?

I’ve served as your interim president at Glendale Community College for the past year and a half. This is not an easy job, but I wouldn’t trade it for any other career. None.

I have grown as a person and as a leader as a result. I have been privileged to strengthen my leadership philosophy and engage in conversations with amazing and committed educators and leaders as we seek to make the right decisions that will have an impact on our students and the community we serve.

My decisions are always through the lens of impact to students: Are we consistent in how we serve students? Are we following all policies and regulations? Are we keeping our students safe? Of course, those three questions apply to our students, but they also apply to the dedicated faculty and staff who support our students and community.

There’s another layer. Our commitment to the taxpayers: Are we being fiscally responsible with our decisions? As the president, I am responsible for an annual budget of $83 million. This is no small number; and being able to make decisions that allow GCC to serve students, while keeping the campus up-to-date and secure, is a high priority. I say it again: This is not an easy job.

But I’m confident. I’m confident of the work we are doing, and the decisions we are making. I’m confident our students are receiving an excellent education from faculty who care deeply about their success. I’m confident our administration is working hard to ensure we are meeting state and federal guidelines. I’m confident we are moving the campus forward into the next century of education.

Confidence sometimes comes with a price, though. Whether you’re a leader of a college, or the leader of a classroom project – there are detractors. Someone will always want to derail your vision, slow your progress or stymie your success. If I stopped moving forward every time someone disagreed with me, whispered about me or put up an obstacle, I would never have had the opportunity to serve this college.

I measure myself constantly against the bar of career and motherhood. We all have multiple pressures and bars that we weigh our successes and failures against. My challenge to you is this: Don’t stop. Surround yourself with people who disagree respectfully and push you to the next level. Look at the nay-sayers’ comments with an open mind, and dig deep inside your philosophy to see if there’s perhaps something they may offer. No one ever moved upward and onward without controversy and conflict. Embrace it and learn from it.

And as you, dear student, continue your journey, my hope is that you reach out to others...as your confidence grows, use it to help lift someone else. The world needs more of your confidence. More of you. 


I’m inviting you to join me each month on my blog for this journey as GCC fights for each student while they find and achieve their definition of success. I am passionate about students completing their education, and look forward to sharing our goals, our challenges and our progress with you.

Blog Excerpt: 

Whether you’re a leader of a college, or the leader of a classroom project – there are detractors. Someone will always want to derail your vision, slow your progress or stymie your success. If I stopped moving forward every time someone disagreed with me, whispered about me or put up an obstacle, I would never have had the opportunity to serve this college.

Publish Date: 
Friday, December 8, 2017 - 10:30a.m.
Social Icons: 

Holiday Heartburn?

Holiday Heartburn?

holiday_food_pic.jpg

Holidays are a time where we look forward to spending time with family, eating great food and watching some serious football!

However, during this wonderful time—many of us can experience heartburn. Heartburn (or acid indigestion) is an irritation of the esophagus that results when acid comes up (refluxes) from the stomach.

The American Gastroenterological Association states that are more than 60 million Americans have heartburn and/or reflux symptoms at least once a month.

Normally:

We swallow food

Food travels through the throat 

Food travels through the throat

As food travels through the esophagus, the Lower Esophageal Sphincter (LES) opens to allow food into the stomach.

(The LES is a bundle of muscles where the esophagus meets the stomach)      

The Lower Esophageal Sphincter closes.

The stomach releases acids to continue to break down food

However, IF the LES opens too often or does not close tight enough, the stomach acids can reflux into the esophagus. Then, we feel the symptoms of heartburn.

Do you ever notice that you experience heartburn when you consume these foods or beverages?

  • Spicy Foods
  • Chocolate
  • Alcohol or Caffeine
  • Raw onion or garlic
  • Citrus products and juices such as orange or grapefruit juice
  • Tomatoes or tomato products such as pizza or spaghetti sauce
  • Fatty or greasy foods such as fried foods, fast foods or ice cream
  • Mints such as peppermints

How can you avoid Holiday Heartburn?

If these changes decrease your heartburn, you may want to consider making these lifestyle changes

  • Avoid foods or beverages that bother you
  • Eat smaller meals throughout the day
  • Eat slowly-take your time!
  • Save the leftovers-save it for the next day or freeze it
  • Try not to lie down after eating or drinking
  • Exercise to reduce stress
  • Lose weight if you are overweight
  • Decrease or give up smoking

If you have frequent heartburn, it could be Gastro esophageal Reflux Disease (GERD). It’s a good idea to have your doctor check you out. Frequent heartburn can lead to other conditions such as:

  • Inflammation of the esophagus
  • Ulcers
  • Painful swallowing
  • Narrowing or cancer of the esophagus

This is such a great video - It reiterates the points so beautifully!

https://www.youtube.com/watch?v=QMduiIHq9Ks

Enjoy your Holidays! Take your time making these small changes that will benefit you in the long run!

Contents compliments of Anita Ramani MEd, RDN, GCC Food and Nutrition Adjunct Faculty

 

Johnson, A. (2015, June). What You Need to Know About GERD. Retrieved November 18, 2017, from http://www.eatright.org/resource/health/wellness/digestive-health/what-you-need-to-know-about-gerd

Http://nutritionletter.tufts.edu/issues/9_2/current-articles/Eat-Right-to-fight-Heartburn-and-Reflux_958-1.html. (n.d.). Retrieved February 19, 2013, from http://nutritionletter.tufts.edu/issues/9_2/current-articles/Eat-Right-to-fight-Heartburn-and-Reflux_958-1.html

https://uvahealth.com/services/digestive-health/images-and-docs/gerd.pdf/

Gastroesophageal Reflux Disease (GERD). (n.d.). Retrieved November 19, 2017, from https://www.webmd.com/heartburn-gerd/guide/reflux-disease-gerd-1#1

 

 

Blog Excerpt: 

Holiday Heartburn?

Holidays are a time where we look forward to spending time with family, eating great food and watching some serious football!

However, during this wonderful time—many of us can experience heartburn. Heartburn (or acid indigestion) is an irritation of the esophagus that results when acid comes up (refluxes) from the stomach.

The American Gastroenterological Association states that are more than 60 million Americans have heartburn and/or reflux symptoms at least once a month.

Publish Date: 
Tuesday, November 21, 2017 - 12:00p.m.
Site Section: 
Social Icons: 

Incorporating More Plant Based Foods Into Your Lifestyle

Incorporating More Plant Based Foods into your Lifestyle

fruits_and_veg_image.jpg

What are plant-based foods?

  • Fruits
  • Vegetables
  • Whole Grains
  • Legumes (Lentils and Beans)
  • Nuts and Seeds
  • Tubers (Potatoes, Yams, and Sweet Potatoes)
  • Alternative dairy sources such as Enriched Soy or Almond milk

Why are these foods important to eat everyday?

 They can lower the risk of:

  • Obesity
  • Diabetes
  • Heart Disease
  • High Blood Pressure
  • Certain cancers
  • Gallbladder Disease

How to incorporate plant-based foods into your lifestyle.

Go at Your Own Pace:

  • You will be more successful when changing one habit at a time.
  • Too many changes too fast can lead to constipation and bloating.

Plan Ahead:

  • Any new change requires some planning. 
  • Think about snacks. Quick ideas include: 
     
  • Peanut butter or hummus (which is made of chickpeas) with celery sticks, carrots, apples or whole grain crackers.
  • A small baked potato topped with beans
  • This is a GREAT handout with some GREAT ideas!

EatRight.org: 20 Ways to Enjoy More Fruits and Vegetables

file://localhost/(http/::www.eatright.org:~:media:eatright files:nationalnutritionmonth:handoutsandtipsheets:nutritiontipsheets:20waystoenjoymorefruitsandvegetables.ashx)

  • Adding extra plant based foods into your meals
  • Think about what you’re adding-not what you are taking away.
  • Add fresh or frozen vegetables or fruits to your dishes:

Quick Ideas Include:

  • Adding fruit to your cereal or oatmeal.
  • Whole grain pasta and sauce with onions, bell peppers, and mushrooms.
  • Add or substitute tofu, tempeh or seitan for chicken, beef or cheese (These great options are discussed in this video!)

Tofu Versus Tempeh Versus Seitan

file://localhost/(https/::www.youtube.com:watch%3Fv=UdHc9uLE1uM)

 

Mishra, S., Xu, J., Agarwal, U., Gonzales, J., Levin, S., & Barnard, N. D. (2013). A multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO study. European Journal of Clinical Nutrition, 67(7), 718-724. doi:10.1038/ejcn.2013.92

"Position of the American Dietetic Association: Vegetarian Diets." J Am Diet Assoc. 2009;109: Web 1266-1282.

 

Contents compliments of Anita Ramani, GCC Food and Nutrition Adjunct Faculty

Blog Excerpt: 

What are Plant Based Foods?

  • Fruits
  • Vegetables
  • Whole Grains
  • Legumes (Lentils and Beans)
  • Nuts and Seeds
  • Tubers (Potatoes, Yams, and Sweet Potatoes)
  • Alternative dairy sources such as Enriched Soy or Almond milk
Publish Date: 
Tuesday, November 14, 2017 - 2:15p.m.
Site Section: 
Social Icons: 

Exercise Science and Nutrition Career Expo - A Student Success Event

I6_AWBn8F13AEtso5xHFL9sUfrVe_hRnMZhvpOlW

 

Exercise Science and Nutrition Expo 2017 - a Student Success Event

Enjoy photos from the event.

 

The fourth annual Glendale Community College Exercise Science & Nutrition Career Expo was held at the GCC Student Union on Friday October 20th.  Over 100 students, faculty, staff and administrators came to meet with exhibitors from all over the valley with one interest in mind…student success through networking, career guidance, advisement and encouragement. Some students were fortunate enough to leave with internships and job opportunities secured.

 

We are so thankful to the industry experts for all of the time and effort given to networking with, guiding, advising and encouraging the GCC students, who are the future of health and fitness in our local communities.

 

One student wrote: “Thank you for bringing the Career Expo to GCC on 10/20.  You brought some amazing people – experienced, talented, inspiring, and encouraging – whom I never would have discovered without this event, nor had the opportunity to speak with. Super valuable!”

 

The exhibitors included: FitnessFest, American Council on Exercise (ACE), Glendale-Peoria YMCA, Rio Vista Recreation Center, Foothills Acceleration Sports Training (FAST), Career Blindspot, Grand Canyon University, AT Still University of Health Sciences, Arizona State University (ASU) School of Nutrition and Health Promotion, Northern Arizona University (NAU), CALU Exercise Science and Sport Studies, Gateway CC Massage Therapy Program, Paradise Valley CC Dietetic Tech Program, City of Glendale Wellness Program, Salvation Army Kroc Corps Community Center, Veg Up Get Dirty, Community Tire Garden, i9 Sports, and GCC departments: Fitness and Wellness, Fitness Center, Biology, Food and Nutrition, Advisement and Career Services.

 

Entertainment was provided by the GCC Exercise Science faculty, staff and students, with Zumba, Tai Chi, Fitness Assessments, and Fitness Challenges. Visitors participated in prize drawings and free chair massage, compliments of the Gateway Community College Massage Therapy Program. Students were provided with a passport to encourage them to visit a variety of tables, motivated by the hope of winning some of the grand prizes, including a FitnessFest Conference free registration, Bod Pod and VO2Max testing at the GCC Sports Performance Lab, blood pressure kits, and GCC Exercise Science and Fitness Center T-shirts.

 

We are very grateful for the microphone skills of Exercise Science student, Chris Collins, former Exercise Science and Nutrition Club President. Volunteers and exhibitors enjoyed a healthy lunch provided by Chartwells.

The event could not have been such a success without the help of all the volunteers who worked hard to ensure everything flowed smoothly from planning, marketing design and promotion, IT, facilities, media, to parking and greeting. A special thanks goes to the Exercise Science, Nutrition, Career Services and Public Safety staff, faculty and students who were so eager to help on the day of the event.

The next Expo will be held during Spring 2019.  We look forward to seeing everyone again!

 

Please take a moment to share your feedback about the event!

 

Enjoy photos from the event.

 

Publish Date: 
Tuesday, October 24, 2017 - 5:15p.m.
Site Section: 
Social Icons: 

College Tour to Embry- Riddle

The STEM Connect Center has organized a college tour to Embry-Riddle Aeronautical University in Prescott AZ for Nov. 15th.  If you are a STEM student who may be interested in transferring to Embry-Riddle and would like to visit the campus please come to STEM Connect Center in the HT2 Building and sign up. Transportation and the tour is free, but lunch will be $10. 
Blog Excerpt: 

College Tour to Embry-Riddle in Prescott, AZ.

Publish Date: 
Tuesday, October 24, 2017 - 7:00a.m.
Site Section: 
Thumbnail Image: 
Social Icons: 

Outrageous Inconvenience.

My father recently passed away from ALS, a cruel and savage disease. This man was my rock, my hero, my warrior. He lived fully and passionately. He owned the room and refused to settle for less or accept anything other than the best. I’m so very grateful he instilled these character traits in me – it has served me well, especially in my current position as interim president at Glendale Community College.

When I was young, I began to fall in with the wrong crowd. I remember hanging out in the barrio with friends he didn’t care for, friends who weren’t good for me, and my father – the force that he was – stormed into the situation and quickly pulled me from the grasp of a much different future.

“Mija, you have to go to college so that you never have to depend on someone else to take care of you,” he said. It was the first time he had ever mentioned college to me, and I knew at that moment it was the path I was going to take. In that moment, he saved me from a life of hardship.

Because I’ve been there, and walked a much different path in the past, I have a heart for change. For me and many others, education is a path-changer. I didn’t know what it meant to be a first-generation college student. I started as a high school teacher then taught math at South Mountain Community College, where I connected with students on a personal level, helping them to overcome academic and personal challenges.

So many students today have challenges we can’t even begin to understand. Some just need a meal, or transportation, or maybe just a little extra tutoring, or sometimes, an encouraging word to lift them up. What if we said, “that’s too much, too expensive, too much of an inconvenience”?

I refuse.

Much like my father, I simply cannot accept anything less than our best effort. Nationally, community colleges are struggling to help students complete their goals. So many of the “extras” are too expensive and colleges are strapped these days. Many say it’s outrageous and inconvenient to try to meet all our students’ needs – but is it, really?

What if someone would have found me to be an outrageous inconvenience?

I’m inviting you to join me each month on my blog for this journey as GCC fights for each student while they find and achieve their definition of success. I am passionate about students completing their education, and look forward to sharing our goals, our challenges and our progress with you.

Blog Excerpt: 

Many say it’s outrageous and inconvenient to try to meet all our students’ needs – but is it, really?

Publish Date: 
Thursday, October 5, 2017 - 2:00p.m.
Social Icons: 

Communication in the Workplace

Communication in the workplace

 

Communication Facts

1) With some six billion mobile subscriptions in use worldwide, around three quarters of the world's inhabitants now have access to a mobile phone.

2) Americans spend 26 minutes a day texting and send 5.3 more texts than the number of calls they make.

3) 86% of employees and executives cite lack of collaboration or ineffective communication for workplace failures.

4) Of the employees surveyed, 26% think that email is one of the major reasons why they are less productive.

 

Tips to Improve Communication

1) With greater technology and various forms of communication available, having a face-to-face conversation is crucial in helping improve communications skills and making situations more clear.

2) Talking on the phone rather than texting or messaging is a highly effective way of improving communication skills. When face-to-face situations occur, individuals should not struggle with speaking to others or feel awkward.

3) Email can get overwhelming. Inboxes get full and messages can be forgotten or left unread. Email messages and chains can be long and can get confusing, making it extremely difficult to find the exact information that you need. Use email only when necessary and appropriate. Also, if employees are within proximity of each other, encourage them to communicate face-to-face or through group chats, instead of using email (Segal, Smith, Robinson).

4) LISTEN! Don't think about all the things you want to say, think about what is actually being said and force yourself to hear it (Grohol).

References

1. Jeanne Segal, Melinda Smith, Lawrence Robinson. “Effective Communication”. Help Guide. December 2016. Web. 23 March 2017.

2. Grohol, John. “Nine Steps to Better Communication Today”. PsychCentral. Web. 23 March 2017.

 

Content Compliments of Gabriela L. and Eanna Z.

HES 100 Honors Students

 

Blog Excerpt: 

Communication in the workplace

 

Communication Facts

1) With some six billion mobile subscriptions in use worldwide, around three quarters of the world's inhabitants now have access to a mobile phone.

2) Americans spend 26 minutes a day texting and send 5.3 more texts than the number of calls they make.

3) 86% of employees and executives cite lack of collaboration or ineffective communication for workplace failures.

4) Of the employees surveyed, 26% think that email is one of the major reasons why they are less productive.

 

Publish Date: 
Wednesday, May 3, 2017 - 8:15a.m.
Site Section: 
Social Icons: 

Skin Cancer Facts

Skin Cancer Facts

Arizona has the highest rate of skin cancer in the country!

Skin cancer is the most common type of cancer and has three main forms: basal cell, squamous and melanoma. Basal cell is the most common form, while melanoma is the most serious. Unfortunately, from 1970 through 2009 skin cancer cases have increased by 80% in women and 40% in men. Getting a sunburn doubles the risk of skin cancer with each 5 times burnt or more. On top of that, just one really bad sunburn also doubles the risk of skin cancer.

 

Tips

Some main prevention tips are to stay in the shade especially between the hours of 10 a.m. and 4 p.m. when the sun rays are the most intense. To prevent sunburns, cover up when possible, wear hats, use sunscreen that is SPF 15 or higher and wear UV sunglasses. One of the best prevention tips is to examine your skin, be aware of your skin type and of any changes. Watch the ABCDEs for melanoma screening video. Fortunately, when skin cancer is detected early, there is a 95% cure rate. It is recommended to see a dermatologist for an annual skin check.

 

Video

 
 

“Prevention Guidelines.” Skin Cancer Foundation. 2016. Retrieved: 21 Mar. 2017. From: http://www.skincancer.org/prevention/sun-protection/prevention-guidelines

“Skin Cancer.” American Cancer Society. 2017. Retrieved: 21 Mar. 2017. From: https://www.cancer.org/cancer/skin-cancer.html

Vachani, Carolyn. “Did You Know… The Facts About Skin Cancer.” OncoLink. Penn Medicine.

July 24 2013. Retrieved: 21 Mar. 2017. From: https://www.oncolink.org/cancers/skin/melanoma/support-and-resources/did-you-know-the-facts-about-skin-cancer

Content compliments of Jordyn K. and Karen A.

HES 100 Honors Students

 

Blog Excerpt: 

Skin Cancer Facts

Arizona has the highest rate of skin cancer in the country!

Skin cancer is the most common type of cancer and has three main forms: basal cell, squamous and melanoma. Basal cell is the most common form, while melanoma is the most serious. Unfortunately, from 1970 through 2009 skin cancer cases have increased by 80% in women and 40% in men. Getting a sunburn doubles the risk of skin cancer with each 5 times burnt or more. On top of that, just one really bad sunburn also doubles the risk of skin cancer.

Publish Date: 
Wednesday, April 19, 2017 - 8:15a.m.
Site Section: 
Social Icons: 

Heart Health

Heart Health

Smoking, high blood pressure and cholesterol levels contribute to heart disease. How healthy is your heart? This is a question few people know the real answer too. Many believe that their heart is in a healthy condition, when in reality that is not the case. People often do not think that they will be in danger of heart disease, because it may not be something that runs in their family. There are many different factors that contribute to heart disease.


Many people do not know that heart disease is the number one killer of both men and women; you can feel fine and not know you have heart disease; it effects people who are at midlife, as well as later in life. Being educated on heart heath not only can help someone to make healthier choices for themselves, but it may also alert someone who has symptoms or risk factors for heart disease.

Image from Healthy Food Guide

 

Facts on heart health include:

· Each year, 500,000 Americans die of heart disease and approximately half of them are women.

· As early as age 45, a man’s risk of heart disease begins to rise significantly.  For a woman, risk starts to increase at age 55.

· A woman’s heart is smaller than a man’s, and the signs of heart problems are a lot less obvious. When women have a heart attack, they are more likely to have nausea, indigestion and shoulder aches rather than the hallmark chest pain.

· Health experts now have proof that laughter is good medicine. A good belly laugh can send 20% more blood flowing through your entire body!

· Morning is prime time for heart attacks because levels of a stress hormone called cortisol peak early in the day. It is important to reduce stress levels as much as you can.

Prevention of heart disease:

1. Do not smoke or use tobacco products

2. Exercise

3. Eat balanced, healthy meals

4. Maintain a healthy weight

5. Get enough quality sleep (7-9 hours)

6. Manage stress

7. Have regular heart screenings

Safety

While there are many tips to prevent and improve heart heath, there are some activities that need to be done with precaution. For example, regular exercise is a way to prevent heart disease, but if it is not done with caution it can actually put excess strain on your heart. Calculating your target heart rate will help prevent overworking one's heart when doing intense exercise.

 

Works Cited

Watson, Stephanie.  “Amazing Facts About Heart Health and Heart Disease”, WebMD   Magazine, Reviewed by Louise Chang, MD on July 2, 2009. http://webmd.com/heart/features/amazing-facts-about-heart-health-and-heart-disease_#2

"Heart disease prevention: Strategies to keep your heart healthy." Mayo Clinic. N.p., 17 Jan. 2016. Web. 28 Mar. 2017. <http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/ART-20046502?pg=2>.

 
 

Content compliments of Jenny M, Robbie A and Angeline H

HES100 Honors Students

 

Blog Excerpt: 

Heart Health

Smoking, high blood pressure and cholesterol levels contribute to heart disease. How healthy is your heart? This is a question few people know the real answer too. Many believe that their heart is in a healthy condition, when in reality that is not the case. People often do not think that they will be in danger of heart disease, because it may not be something that runs in their family. There are many different factors that contribute to heart disease.

Publish Date: 
Wednesday, April 5, 2017 - 8:15a.m.
Site Section: 
Social Icons: 

Pages

Subscribe to RSS - Faculty