Health & Wellness Library


The health and wellness library is designed to give you information to stay educated about your health. Whether you’re looking for articles, tools, podcasts or simple health care term definitions, the library is your source for accurate information you can trust to help you stay fit and enhance your quality of life.






  • Health & Wellness Bulletin


October 2014: Eye Safety - Click here to read about: Eye Safety and Tips to Avoid Computer Eyestrain!

Additional Health Information in the bulletin this month:

Exploring Volumetrics

Does this sound familiar? You sit down to dinner and devour a large meal. But a couple of hours later, you are starving. What’s the deal? Even if you think you are a healthy eater, you may be eating the wrong types of foods.


The concept of volumetrics was introduced by Barbara Rolls, PhD. Its principle is to attain the feeling of being full without overindulging. Rolls’ studies have revealed that most people eat the same volume of foods at meals, so choosing “low-density” foods results in consuming fewer calories. Foods that are rich in protein, fiber and water are considered low-density foods.

The Role of Density

Protein, fiber and water help signal that your body is full faster than other nutrients, so it is important to include them as a regular part of your diet. Consuming those nutrients will help you avoid overeating, and they are healthy for the body.

Although researchers are not entirely sure why, protein is best at telling your body when to stop eating. Approximately 30 percent of protein calories are converted to energy. Low-fat or nonfat milk, beans, soy and lean meats and poultry are all healthy sources of protein.

Fiber is not digested, unlike other foods. Because of this, the stomach fills up faster. Whole grains are a good source of fiber, as are most fruits and vegetables.

Fruits and vegetables contain a lot of water but have few calories. This means that consuming just a few pieces can satisfy you for a longer period than foods high in calories.
Carbohydrates are also very filling, but you should stay away from refined sugars and refined flour, and instead consume whole grains.



Recognizing Fullness
Slow down. It takes around 20 minutes for food to be digested and for the brain to receive signals that you are getting full.

Avoid buffets and large portions. Studies have shown that the more that is on your plate, the more you will eat whether you are hungry or not.

Limit your fat intake. Fat is very satisfying, but is not good at signaling the body when you are full. Therefore, chances are likely not only will you be consuming high-calorie foods, but you will eat more of them as well.

The best method for staying on track with your diet and feeling satisfied is to eat a meal consisting of lean protein, an assortment of fruits and vegetables, some whole grains and a small amount of fat. Don’t think of it as a “diet” – consider it a healthy lifestyle!

Visit for helpful information.

Some Examples:
According to volumetrics, foods lowest in density include nonfat milk, vegetables with a low starch content (such as leafy greens or mushrooms), and broth-based soups. The highest density foods include butter, chocolate and other candy, crackers, chips, and cookies.


September 2014: Diabetes - Click here to read about:

Six Tips For Diabetes Prevention!

Additional Health Information in the bulletin this month:


What Is Healthy Eating?

You have to become a label reader.
One of the first few ingredients should be something like “whole wheat” or “whole grain.”   Another ingredient to look for on food labels is calcium, a particularly important nutrient for young people who are still growing and building their bones. Most Americans don’t get enough calcium to grow or maintain strong bones. For instance, studies show that fewer than 1 in 10 girls and only 1 in 4 boys ages 9 to 13 are getting enough calcium.
Nutrition labels can also help you avoid the ingredients we eat too much of. Too much saturated fat, trans fat and cholesterol can raise your blood cholesterol, a risk factor for heart disease. Too much salt (which appears on the label as “sodium”) can contribute to high blood pressure, another risk factor for heart disease and stroke. Too much sugar adds empty calories and helps contribute to obesity.

When you go to restaurants, ask for their healthier dishes. Many restaurants now highlight them in the menu. When you buy prepared foods at the store, check the labels for foods that are lower in sodium, saturated fat, trans fat, cholesterol and calories.

You can do the same in your home. Make healthy eating convenient, and your family will be more likely to choose healthier foods. Start with small changes, like giving your kids whole wheat bread, which hasmore whole grain than traditional white bread. Have more fruit sitting out on the table— and nuts, if weight control isn’t a problem for your family. Make healthier foods easier to get to than less healthful foods. For meals, add more vegetables to your favorite dishes. Choose lean meats, poultry and fish. Add more beans to the mix.

You want to live longer. You want to feel healthy, energetic and vigorous as you age. Your doctor
says you should start eating better. You’ve heard that before, of course, but do you know what it
really means?

How to Follow All That Advice You Hear.

Research is teaching us more about what a healthy diet is. Studies show that healthier eating habits
may help lower your risk for type 2 diabetes, heart disease, stroke, cancer and many other health
problems. The sooner you improve your eating, the better off you’ll be. So start reaping the rewards
of this research and learn how to eat healthier now.
In general, Americans are not eating enough fruits, vegetables and whole grains and are eating too
much fat and salt. Begin by eating more fruits and vegetables. They naturally contain vitamins, minerals and fiber that help protect you from disease. Compared with people who eat only small amounts of fruits and vegetables, those who eat more have a reduced risk of cancers, stroke and other cardiovascular diseases.


Get into the habit of eating more whole grains. Foods with whole grains have fiber, which aids in digestion, and are rich in important nutrients. You can easily add them to your diet by choosing breads and cereals made with whole grains. But be careful of products with claims like “now with whole grain.” Some cereals marketed for children, for example, may contain whole grain, but not
much—and they might have way too much sugar.


Blood Sugar: Keeping your blood sugar at a healthy, consistent level is very important to your overall health and longevity.   What is it?  Blood sugar, or blood glucose, is the body’s main source of energy. When you eat food, the body breaks down the sugars and starches into glucose, which then enters the bloodstream. Insulin, an important hormone produced in the pancreas, helps glucose move from the blood into most of the body’s cells, where it can be used for energy.  Why is it important?  You may know that high blood sugar can lead to diabetes, but did you know there are many serious issues associated with it?

Some of the potential consequences of high blood sugar levels over time include: Blindness, Heart Disease, Kidney Disease, Gum Disease, Nervous System Problems, Stroke, Amputations.

Diet & Exercise: A diet rich in protein, whole grains, and vegetables will help maintain healthy blood sugar levels. Avoiding sugary foods will also prevent blood sugar spikes, which are stressful on the body. Exercise helps your body control blood sugar more effectively.

August 2014: Dental Health - Click here to read about:

How To Protect Your Health with Good Dental Health!

Additional Health Information in the bulletin this month:

DID YOU KNOW?? The typical employee’s desk has more bacteria per square inch than an office toilet seat! If that's not disturbing enough…  desks, phones and other private surfaces are also prime habitats for the viruses and bacteria that cause colds, the flu, strep throat, pneumonia and other illnesses.

GERMS are bacteria, viruses, fungi and parasites. Not all will cause disease, but many are bad news in the workplace, as some can live from two to 72 hours or more on hard surfaces, and can be spread in a few ways:

  • Infectious droplets from coughs or sneezes move through the air and land on nearby surfaces or are inhaled by others.
  • Physical contact is made with infected droplets on a hard surface (e.g., a desk) and is transferred by touching the mouth, eyes or nose prior to hand washing.

Germ Hot Spots

• Telephones
• Keyboard and mouse
• Desktops
• Doorknobs, elevator buttons and light switches
• Vending machine buttons
• Fax, printer and copy machines
• Water fountain handles and water cooler spigots
• Microwave door handles
• Bathroom door handles and faucets
• Chair armrests
• Pens and other shared office items
• Escalator and elevator handrails

Tidy vs. Clean

Even if you keep your desk tidy, it may not be “clean.” Unlike toilets, which tend to be cleaned regularly; keyboards, phone receivers and desks rarely receive a wipe-down.

Consider this: crumbs and coffee spills are capable of supporting mini eco-systems. Without a cleaning, even a small area on your desk or phone can sustain millions of bacteria that could potentially cause illness. Keep disinfectant wipes or spray at your desk and clean it regularly, especially during flu season.

Getting Rid of Germs

The good news: heightened awareness and hygiene efforts can go a long way in helping keep your office safer. Keep the following points in mind and share them with your co-workers:

• Germ-busting at the office is a team effort! It only takes one person to infect healthy co-workers.

• Regular cleaning of personal workspaces (desk, phone, keyboard, etc.) kills bacteria, stopping the spread of germs.

• Frequent cleaning of shared workspaces (door handles, coffee pots, light switches, faucets, office equipment, etc.) is essential in maintaining sanitary safety. Disinfection is the goal, so be sure to use a true disinfectant, not simply an antibacterial product. Daily disinfection reduces bacteria levels by 99 percent, drastically lowering the risk of illness.

• Be considerate of others and cough or sneeze into tissues, your sleeve or the crook of your arm. Wash your hands often and sanitize using alcohol-based disposable hand wipes or gel. Consider having these items on-hand at your desk and in any common areas, including kitchens and restrooms.

JULY 2014: Getting Fit Month - Click here to read about:

Tips on How to Work Fitness into Your Life!

Additional Health Information in the bulletin this month:

Many Americans report getting little to no leisure time due to long work hours and household responsibilities. As a result, obesity is becoming more of a trigger for health problems and increased health spending than smoking or drinking.






Research shows that those who are physically active are likely to live longer, healthier lives.

The benefits of physical activity include:
• Weight maintenance
• Reduced blood pressure
• Improved glucose regulation
• Stronger bone density

Also, a person who has hypertension, diabetes or a history of smoking can greatly benefit from including regular physical activity into their daily routine.

The First Step
If you are over 40 years of age, inactive or have health issues, consult a physician before you begin an exercise program.

A Complete Program
There are three main components to a well-balanced program of physical activity: aerobic exercise, strength training and flexibility training.
Commitment to a regular physical activity program is more important than the intensity of your workouts. Choose exercises you are likely to pursue and enjoy such as:
• Walking or Running
• Stair climbing
• Biking
• Rowing
• Cross-country skiing
• Swimming

Healthy aerobic training should be performed three to five days per week with a minimum of 20 minutes per day. Remember, if your schedule is tight, it is better to exercise for a shorter period of time than not at all.
Strength training is another option.

Strength training should be done two to three times per week, and is performed with free weights or weight machines. For the purposes of general training, two to three upper body and lower body exercises should be done. Abdominal exercises are an important part of strength training as well.

Flexibility training is important too, but is frequently neglected, resulting in increased tightness as you age and become less active. Stretching is most safely done with sustained gradual movements lasting a minimum of 15 seconds per stretch. At a minimum, strive to stretch every day.

JUNE 2014: Migraine & Headache Month - Click to read about:

What Makes Your Head Hurt??


Additional Health Information in the bulletin this month:


Lists are one of the quickest roads back to order and sanity when life seems to spin out of control.

One of the beautiful things lists do is give us a peaceful illusion of finiteness in an infinite world. The illusion, of course, may be short-lived, but the momentary pause it gives us to get our feet back solidly on the ground may be well worth it.

Lists also feed our belief that we can get organized.  This belief is vital at times and will keep us stepping up to the plate.
Probably the greatest thing about lists is the sheer joy of checking items off as we do them!


This scenario is common and happens in many a doctor’s office. A
patient with cold or flu like symptoms goes to the doctor expecting
an antibiotic. The doctor explains that symptoms are likely a viral
infection and sends the patient home. In some instances the patient
may push the doctor for a prescription. This patient doesn’t
understand that antibiotics can cure bacterial infections, but not
viral infections (such as a cold and the flu).       

So what’s the harm in taking an antibiotic anyway?

  • Treating a cold or flu (viral infection) with antibiotics doesn’t work. In fact it increases the likelihood that the person will become ill with an antibiotic-resistant bacterial infection.
  • According to the CDC, reactions to antibiotics are the most common cause of child emergency department visits for adverse drug events.
  • Antibiotic overuse increases the development of drug resistant germs.

What Can You Do?

  • Only take antibiotics prescribed for you.
  • Take the entire prescription even if you’re feeling better. This way the infection won’t come right back.
  • Practice self-care by drinking plenty of fluids and eating healthy foods, including good old-fashioned chicken soup.

From www.WebMD

  • Preventing the Flu:  The CDC states: “The single best way to prevent seasonal flu is to get vaccinated each year, but good health habits like covering your cough and washing your hands often can help stop the spread of germs and prevent respiratory illnesses like the flu.” Other than vaccination, CDC recommendations for preventing the flu include:
    • Avoid close contact. Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too.
    • Cover your mouth and your nose. Cover your mouth and nose with a tissue or sleeve when coughing or sneezing. It may prevent those around you from getting sick.
    • Clean your hands. Washing your hands often will help protect you from germs. If soap and water are not available, use an alcohol-based hand rub. There are hand sanitizer stations across the University.
    • Avoid touching your eyes, nose and mouth. Germs are often spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth.
    • Clean and disinfect frequently touched surfaces.  Clean frequently touched surfaces in your work area with wipes or another antibacterial cleaner, especially when someone is ill.
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