Stress Coping

Stress Coping Towards the End of the Semester

As we approach the end of the semester our plates tend to get a little full and our stress levels seem to rise faster than the temps outside. Unfortunately, life does not slow down and let us sniff the April flowers so we are often battling stressors on many fronts. Choices we make to combat these stressors can be the difference in a healthy and fresh start to the summer. In the interest of reducing your stress, here are a few quick stress coping strategies.

Four Stress Coping Strategies

1Pace Yourself - Don’t let the stress take over! Trust that your work will get done and don’t be afraid to stop for a few minutes and step away. Try a change in scenery or a different task to break up a feeling of being overwhelmed. Even while at work, shifting focus to a different project can give your brain some time to relax and refresh.

2. Move Yourself - Get up and move. The benefits of stress reduction with exercise are well documented. You don’t need to frequent the gym to gain the benefits of movement. All you need is a 15-20 minute walk, bike ride or swim to reduce stress for hours.

Check out the GCC walking routes http://www.gccaz.edu/content/fitness-wellness-heart-walk

Or,

The Walking Workstation https://docs.google.com/forms/d/e/1FAIpQLSf_U2Q50GWnFajnkhD9WWynjRBAfRKYMirPf_dEpFxfE298MA/viewform?c=0&w=1

You can also get fit at your desk with the GCC Deskercise video https://www.youtube.com/playlist?list=PLZ7C9OxcBjR4HIjPJRMIlSHMU2ihi2i_d

3. Support Yourself (and Support Another) - Before you walk, grab a friend. Having a strong social support system at home or at work can ease fears and allow for sharing your troubles. Utilize the stress reducing benefits of being able to share your thoughts with others.

4. Relax Yourself - Relaxation and meditation do not have to be done in a dark room alone. You can activate your mind, body and spirit with many activities such as yoga or tai chi. Being mindful can help you not only relax but also improve focus for your tasks. To be mindful is to have an awareness of your surroundings. This introspective look may help you see new perspectives or find the root cause of your stress. Meditation can also help you relieve stress and reset your frame of mind by completing a body scan. Here is one of my favorite 10 minute relaxation techniques:  https://www.youtube.com/watch?v=ohz771A_aSk

Relax, Reset and Refresh!

Content Compliments of Aaron Fried, MS, ATC

Aaron is a faculty member in the Fitness and Wellness department. He is a Certified Athletic Trainer who was honored as the 2016 Arizona Athletic Trainer of the Year. Aaron served as an athletic trainer at GCC for 8 years and is now employed by the NFL as part of their concussion prevention protocol.  

 

Blog Excerpt: 

Stress Coping Towards the End of the Semester

As we approach the end of the semester our plates tend to get a little full and our stress levels seem to rise faster than the temps outside. Unfortunately, life does not slow down and let us sniff the April flowers so we are often battling stressors on many fronts. Choices we make to combat these stressors can be the difference in a healthy and fresh start to the summer. In the interest of reducing your stress, here are a few quick stress coping strategies.

Four Stress Coping Strategies

 

Publish Date: 
Wednesday, April 18, 2018 - 1:15p.m.
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March is National Nutrition Month

 

March is National Nutrition Month!

Go Further With Food

eatright_image.png

March is National Nutrition Month®! This is a yearly nutrition-based education campaign organized by the Academy of Nutrition and Dietetics (AND).  This year's campaign focuses on encouraging everyone to “Go Further With Food.” In the United States, we waste about 31 percent of all edible food. American households throw away almost 28 percent of fruits and vegetables. 

The goals of this program are to inspire us to make better food choices and save money while we reduce food waste—a WIN WIN situation!

Some Suggestions!

Before you head to the grocery store:

  • Check what fruits and vegetables you have at home
  • Consider planning healthy meals and snacks for the week

When you head to the store:

When returning from the grocery store:

  • Consider freezing extra fruits, vegetables or meats to extend their shelf life
  • Date all frozen items
  • Use the oldest food first
  • Use leftover fruits and vegetables in smoothies or toss them in your water bottle with your favorite sparkling water

“Sell By” and “Best Used By”

These terms can get confusing!

The “Sell By” Date:

Is utilized more by the grocery store. It lets them know when to stop selling a product. It is more to manage their inventory.

The “Best if Used By” Date:

Is more for you, the consumer. It is the last date recommended to use a product at its peak quality. 

It is important to try to use all of the food you've bought, but if there are any doubts, throw it away. It is not worth the risk!

Other fun ideas to try during National Nutrition Month!

  • As a family, try a new fruit or vegetable each week
  • As a family, plan to eat more meals together—even if it is one more meal a week—go for it!
  • Organize a healthy potluck and have each food group represented
  • Focus on portion sizes: When eating a packaged meal or treat, does your portion of the meal or snack match the portion size on the packaging? Or, are you eating TWO or more portions of the meal or treat?

Re-growing your vegetables

This is such a COOL Youtube Video!  It is a short 2-minute video on how to regrow your old vegetables instead of throwing them out.  ENJOY!

https://www.youtube.com/watch?v=eM3hU7NS_HI

Registered dietitian nutritionists (RDNs) are here to help you reduce food loss and waste.  We are here to provide easy-to-follow nutrition advice.  Learn more at eatright.org and follow #National Nutrition Month.

Content compliments of Anita Ramani. Anita is a registered dietitian with over 25 years of experience in inpatient and outpatient nutritional care. For the last 10 years, she has been happily working as an online instructor at GCC. She teaches multiple online courses including Food and Culture, Introduction to Food Allergies and Plant Based Nutrition. A fun fact about Anita: While living in Prague for three years, she started a catering business serving healthy Indian food. 

Sources:

http://www.eatrightpro.org/resource/media/press-releases/national-nutrition-month/for-national-nutrition-month-store-food-correctly-to-reduce-waste

http://www.eatright.org/resource/food/resources/national-nutrition-month/event-ideas

http://www.eatright.org/resource/food/resources/national-nutrition-month/toolkit

http://msue.anr.msu.edu/news/celebrate_national_nutrition_month_in_your_community

 

 

Blog Excerpt: 

March is National Nutrition Month!

Go Further With Food

 

March is National Nutrition Month®! This is a yearly nutrition-based education campaign organized by the Academy of Nutrition and Dietetics (AND).  

 

This year's campaign focuses on encouraging everyone to “Go Further With Food.”

In the United States, we waste about 31 percent of all edible food. American households throw away almost 28 percent of fruits and vegetables. 

 

The goals of this program are to inspire us to make better food choices and save money while we reduce food waste—a WIN WIN situation!

Publish Date: 
Friday, February 16, 2018 - 8:15p.m.
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Validation

I’ve been in academia a long time. Earning my master’s and doctorate, I had good professors and bad professors. I had great support staff and bad support staff. And every single time, one thing made the difference: feeling like I belonged. Feeling validated. Feeling like my professors and the college staff actually wanted me there.

It’s not new, this idea that validation breeds success. Many student success researchers have known it for decades. The problem is when we get too busy, too bogged down in the ritual of work, we – as college representatives – fail to look up from our papers and engage in the world surrounding us. The student’s world.

It's a simple realization that we all have a huge role to play in the success of our students and we cannot ignore the impact. 

So, at GCC, we are changing the conversation about students and our need to develop relationships with them. Students have lives too –and at a community college – often those lives are not easy ones. They are marked with challenges, obstacles and pain.

Students struggle with academic rigor, of course, but they also struggle with hunger, finances and family responsibilities. GCC offers multiple support structures – from counseling to a food pantry, emergency financial support and transportation.

There are so many things we, as a college community cannot fix for our students, but the simple act of investing in them when they are on our campus may be the one thing that changes a life forever.   

Most recently, during a conversation with faculty member in our math department, the professor said he had been inspired to schedule one-on-one meetings with each of his students to get to know them better. What a wonderful thing to do! Imagine if everyone did this – what a difference it would make!

But this isn’t just a GCC-led change. We are part of a bigger system – the Maricopa Community College system – that is taking a closer look at how we communicate with, respond to, and support our students. The project, called the “Transformation Plan” will result in “Guided Pathways” for students, a road map that will clearly identify what classes students need to take to reach their goal.

Right now, GCC's completion/transfer rate is 26 percent, which puts us at the 19th percentile for community colleges across the country. The national average is 37 percent. When I share with sad rate with our students, they are shocked.

GCC has set an aspirational goal to hit 75 percent. That’s lofty, I know.

So, we continue to look at academic advising and changing how we serve students. We are piloting a dedicated Business Advisor located in the Business Building, much like we already have for our Teacher Education program, STEM students, honors students and veterans.

Our student orientation, Gaucho 101, will now include a First Year Advisor for undecided students. They will partner with the Counseling Department to help the student land on an education path.

GCC, like so many colleges across the country struggle with staffing, state support, student retention and changing academic requirements. But, I for one, take heart in the small everyday impact we can make. One step at a time. 


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: 

I’ve been in academia a long time. Earning my master’s and doctorate, I had good professors and bad professors. I had great support staff and bad support staff. And every single time, one thing made the difference: feeling like I belonged. Feeling validated. Feeling like my professors and the college staff actually wanted me there. 

Publish Date: 
Thursday, February 8, 2018 - 11:45a.m.
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New Year Resolution: Portion Sizes

New Year Resolutions:

Taking a Look at Your Portion Sizes!

When making a change, it is best to pick one resolution or change at a time. If you forget to follow your "new tradition"--then start again. Don’t give up! If the change is too difficult to follow, you may need to start with a simpler resolution. The more you follow through on your resolution, the more it becomes an easy habit to maintain!


Let’s take a look at our portion sizes!

When eating a packaged meal or treat, does your portion of the meal or snack match the portion size on the packaging? Or, are you eating TWO or more portions of the meal or treat?

For Example:

  • Is your whole wheat bread actually one serving or two?
  • Is your bag of chips actually one serving or two?
  • Is your serving of rice or pasta a 1/2 cup
  • Is your serving of milk actually 1 cup
  • Is your serving of cookies actually one serving or two?

If your portion size is larger than the serving size, simply scale back. Take a moment to savor what you are eating!

Remember: The calories, fat, protein, fiber, vitamins and minerals content match the portion size on the label.

This is a great guide: Web MD Portion Size Guide -- Print this and keep it in your wallet or where you eat most of your meals or snacks—then you can get a better idea of how much you are REALLY eating. 
 

Let’s take a look at our Plate Size!

plate_size.png

In the 1950s, our plates were 9 inches across in diameter. Today, the typical plate size is 12 inches in diameter!

When putting food on your plate, consider using a smaller plate or bowl when eating your lunch or dinner--visually you feel you are eating more than what you actually are.

If you are still hungry---eat more fruits and veggies! They are great fiber packing foods! 

myplate_blue.jpg

ChooseMyPlate.gov shows Americans how to balance their plate with a variety of healthful foods. This website has wonderful tips and tools to help you jumpstart your healthy eating habits! As you can see in the icon above, half of the plate is full of fruits and vegetables.

In a pinch, take a package of organic frozen green beans, add lemon pepper and salt and microwave for a couple of minutes. If you do not have lemon pepper, squeeze fresh lemon on the beans after they are cooked and add pepper.

You can use this recipe with so many vegetables. It is quick and easy, and a great way to add more veggies to your day, as well as feel full longer!

Nazario, Brunilda. “Portion Size Plate | Recommended Serving Sizes for Portion Control.” WebMD, WebMD, 8 Jan. 2013, www.webmd.com/diet/healthtool-portion-size-plate.

https://www.choosemyplate.gov/

Thomas, Wendy. “Size really does matter.” Parenting NH, Http://Simplethrift.wordpress.com, May 2013, www.parentingnh.com/May-2013/Size-really-does-matter/.

https://en.wikipedia.org/wiki/Nutrition_facts_label

Blog Excerpt: 

Taking a Look at Your Portion Sizes!

When making a change, it is best to pick one resolution or change at a time. If you forget to follow your "new tradition"--then start again. Don’t give up! If the change is too difficult to follow, you may need to start with a simpler resolution. The more you follow through on your resolution, the more it becomes an easy habit to maintain!

Publish Date: 
Thursday, January 11, 2018 - 5:00p.m.
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New Traditions for the New Year

New Traditions for the New Year

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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! 

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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.
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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.
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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: 
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Single-handedly Changing the World

It wasn’t long ago that my life took a sharp turn – all thanks to my father. I blogged last month about the important role he played in lifting me up and out of a wayward path in “Outrageous Inconvenience.” As a young, Latina woman, I knew my options could have been limited, and I’m ever so grateful for the people in my life who refused to allow me to settle.

Now, as the interim president of Glendale Community College, I refuse to let other young people settle for perceived limitations – young women especially. I have intentionally surrounded myself with powerful, smart, dynamic women – on my leadership team and in my personal life. I draw on their experiences and opinions, making me a better woman as well.

I am proud of GCC’s strides in creating stability, assistance and diversity in the life of our students. Unfortunately, some of our students face harder circumstances than others. Just one of those groups that struggle are single mothers. As a mother of two vivacious little girls, I want what’s best for them in every possible way. I know life happens fast and we don’t always have the opportunity to control the outcomes – but we can control how we react to adversity.

Just one path out of adversity is education. This month I want to lift up the single parents at GCC, doing their best to get an education and make a stable life for their children.

I’m talking directly to you, Mom and Dad: You are making a difference, even when it feels like you aren’t. You are strong, resilient and smart. You are setting an example for your children, how to handle life – when it’s both good and bad. Because of you, your children will see more than hardship -  they will see opportunities. They will see you as part of something bigger, giving back to others. They will know what it’s like to achieve dreams and embrace their future. Keep forging ahead, Mom and Dad. You can do this.

GCC is here to make sure you have the tools you need to be successful. We have specific scholarships for many different students, in a wide variety of studies. Our District foundation has even more scholarships to help you pay for college. We also partner with other colleges and universities to support students in other ways like Helping Hands for Single Moms, from which many of our students benefit.

Many of my friends and colleagues are currently or were single parents. It’s hard and thankless and scary. But it’s also inspiring, heartwarming and powerful. I encourage you to take advantage of all that GCC offers – from scholarships and free tutoring, to advising and counseling.

Don’t let adversity stop you from success, Mom and Dad. You have the power to change many lives – and as your president, I am grateful to be a part of it.


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: 

Now, as the interim president of Glendale Community College, I refuse to let other young people settle for perceived limitations – young women especially. I have intentionally surrounded myself with powerful, smart, dynamic women – on my leadership team and in my personal life. I draw on their experiences and opinions, making me a better woman as well.

Publish Date: 
Wednesday, November 15, 2017 - 11:30a.m.
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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

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  • 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: 
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Exercise Science and Nutrition Career Expo - A Student Success Event

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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.
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