Relieve Your Stress

With finals swiftly approaching the stress associated with them can be overwhelming. Relax! WSU students can get amazing deals on massages at the REC center on campus. Massages are great stress relievers that can reduce physical and mental strain and soothe your stiff or sore muscles. Take a half hour to an hour to revive yourself in preparation for finals week!

Types of massages: Swedish, Theraputic/Treatment, Pregnancy and On-site massages

30 Minutes:$29.00

50 Minutes:$44.00

Call today to schedule your appointment! 509-335-8732

http://urec.wsu.edu/massage.aspx

ORC Rental Interview

Check out our interview with ORC rental employee about all the fun things WSU students can rent.
Video by Jackie Beehler, Jacqueline Dowling, Liz Knutzen.

Summer SRC Hours

Will you be in Pullman this summer? Don't worry! The Student Rec Center will still be open! Here are the hours of operation for the summertime.

Summer Hours of Operation

Friday May 6th
SRC Hours: 5:30am-9:00pm
Family Hours: 5:30am-9:00pm
Pool Hours: 6:00am-8:00am, 11:00am-1:30pm, 3:30pm-8:30pm

Saturday May 7th: 8:00am opening for graduation

SRC HoursMonday-Friday: 5:30am-9:00pm
Saturdays/Sundays: 9:00am-7:00pm

Family HoursMonday-Friday: 1:30pm-9:00pm
Saturdays/Sundays: 9:00am-7:00pm

Pool HoursMondays and Wednesdays: 6:00am-8:00am, 11:00am-1:30pm, 3:30pm-8:30pm
Tuesdays, Thursdays, Fridays: 11:00am-1:30pm, 3:30pm-8:30pm
Saturdays/Sundays: 9:00am-6:30pm

Summer ClosuresMemorial Day, Monday May 30th
Monday, July 4th
July 31st- August 6th: Biannual cleaning of the facility

Summer passes for students costs $86.00.

Biking all over the Palouse

A riveting interview with an avid bicyclist on the WSU Pullman campus along with a "how to" rent a Green Bike step by step tutorial with an ASWSU officer.

Healthy Eating This Easter Weekend

Some WSU students are taking advantage of the Easter weekend to head home to spend time with family and friends.  Others are planning gatherings with friends here in Pullman if home is further away for them.  Although, the main holidays of the year for many of us include Thanksgiving and Christmas, Easter can also be a great time to gather and eat a delicious meal with our families.  This is great, but at the same time can be dangerous if we are trying to eat healthy foods and portions.

I was interested to see how others feel about the issue of holiday overeating and stumbled across another blogger who also has concerns about overeating at the holidays.  The suggestions are the result of trial and error to prevent eating too much of that holiday fare.  Take a look and try them out this Sunday or at your next big family meal.




1) Start The Day With ExerciseOne of the best ways to set the right tone when you know you're going to be surrounded by food all day is to get in some exercise the very first thing in the morning. Any sort of physical activity will do: treat yourself to a brisk walk with family, go for a run, or play some tennis with your nephew.

2) Eat Half Portions
I always go back for seconds. There's something about that second plate of food that adds extra satisfaction to a big holiday meal.

3) Wait to Go Back For Seconds
Most people know that our stomachs tell our brains "I'm full!" with about a 20-25 minute lag. The reason it's so easy to overeat is simply because Mr. Brain doesn't think to tell Mr. Hand to stop ramming food into Mr. Mouth until it's much too late.
4) Don't Clear Your PlateOne of the less-than-helpful traditions dating from the Great Depression is the maxim, usually told to us by our parents, to clean your plate. Well, guess what? The rules have changed. You don't have to obey your parents, and it's not the Depression anymore (although, now that I think about it, what if history repeats itself and it is the Depression again?).

5) Skip Lunch
Another idea to save yourself a few hundred calories is to skip lunch entirely. Normally, I wouldn't recommend skipping meals, but these are the holidays--you're surrounded by food all day long, and you're likely to end the day with an enormous dinner. You certainly aren't going to starve. If there's any meal you won't miss on days like today, it's lunch.

To read more go to  http://casualkitchen.blogspot.com/2008/12/15-creative-tips-to-avoid-holiday.html.

Ger involved!

As classes get hectic make sure your staying active to relieve some stress!Here are some activates to keep you mind and body active!
Good luck on finals !

Juicing Your Way to A Healthy Lifestyle

Juicing fruits and vegetables is a delicious,and more importantly a nutritious, way to get your vitamins and nutrients faster than eating them whole. Juicing is also great for detoxing your body.

A Few Benefits: Detox, helps with digestion, slows down aging, provides energy, improve immune system, great for heart, brain, skin, nails and hair!

EASY RECIPIES:

-For immune system support and anti-aging
2 cups blueberries
3 kiwis
Simply wash, peel kiwis and juice!

-Colon Cleanse
5 carrots
Juice and drink

-Colon Detox
4 carrots
1 lemon
1 apple

-Skin Clearing
1 cup blueberries
1 cup blackberries
1 cup strawberries
1 cup raspberries

-Clear Oily Skin
Juice 1/2 of a Cantelope.
Scoop out seeds and cut off rhine

For more easy and nutritious recipes, check out http://juicerrecipesnow.com/

Pullman Farmer's Market

Going to be in Pullman for the summer? Here is a great opportunity to enjoy some fresh, local foods and other products!


Pullman’s Fresh Food Market will begin the third Wednesday in May and run through the third Wednesday in October.  Each week  from 4:00-6:00pm in the Old Post Office Parking Lot at 245 SE Paradise Street.

The market is sponsored by the Pullman Chamber of Commerce.  Last year nearly two dozen vendors staged periodically at the site selling locally grown plants, produce, bread, meat and cut flowers.

For more information about the Farmer's Market, you can go to http://www.pullmanchamber.com/visit-pullman/what-to-do/farmers-market/. 

Myth or Fact?

        It is very likely that most of us grew up believing or hearing of some myth pertaining to food.  For example, if you eat a stick of gum does it really take seven years to leave your digestive system?  That is a myth that some of us grew up believing until some friend, sibling or myself finally broke the news.  There are some less obvious myths that suprised me and may suprise you as well.  The following quiz was made by the American Dietetic Association (copyright Gale Group 2001 and Society for the Advancement of Education).  Write down your answers and then take a look at the answers below the quiz. I bet you will be suprised at the outcome!

1. A food that is labeled "98% fat-free" contains only two percent of its total calories from fat.

2. Fresh vegetables and fruits contain more nutrients than canned or frozen.

3. People are not born with a preference for salty flavors.

4. Your stomach shrinks when you eat less.

5. Brown bread has more fiber than white bread.

6. Foods grown with organic or natural fertilizers have no more nutrients than those grown with synthetic fertilizers.

7. Organically grown foods are more healthful and safer than those grown conventional ways.

8. Cottage cheese is a great source of calcium.

9. Irradiation zaps the nutrients from food.

10. Feed a cold, starve a fever or is it starve a cold, feed a fever?

ANSWERS
1. Myth. The "98% fat-free" claim refers to the weight of food, not its calories. If a food is labeled fat-free, it contains .5 grams of fat or less per serving.

2. Myth. There is little difference, depending on the handling of the produce. Canned and frozen produce are generally processed at their peak and may contain more nutrients than fresh produce. Canned or frozen produce may have added sugar or salt, though, which is something to consider when purchasing these items.

3. Truth. Preferences for salty food are learned. If you slowly cut down sodium intake, your desire for salt will decrease.

4. Myth. Your stomach expands to handle large amounts of food. As the food moves through your digestive system, your stomach returns to its normal size and stays there until your next meal.

5. Myth. Being brown in color does not mean a bread is high in fiber. If the bread's ingredient list states it contains whole wheat or other whole grains, it probably has fiber. The brown color is likely from caramel coloring found in the ingredient list.

6. Truth. Plants cannot tell the difference between types of fertilizers. Factors such as climate, crop handling, and maturity at harvest affect the nutrient content of fruits and vegetables.

7. Myth. No evidence has shown a difference. Organic foods are typically grown with natural pesticides and insecticides to prevent crop damage. With conventional agriculture, pesticides are carefully regulated to ensure their safe use for the environment and human health. If you prefer organic foods, they are nutritious choices in a healthful eating plan.

8. Myth. Cottage cheese supplies 65 mg in a half cup of calcium. If you are eating it for its calcium content, try more-calcium-dense foods, such as eight ounces of milk or yogurt, which contain 300 mg, or one ounce of cheddar cheese, which contains 200 mg.

9. Myth. Irradiation results in minimal nutrient loss just like other forms of food processing, such as drying, freezing, and pasteurization. Irradiation helps produce maintain quality longer.

10. Myth. Either way, this is a myth! To fight infection, your body needs a supply of nutrients, plenty of fluids, and extra rest. A day's eating plan with variety and balance is as important as ever.

Tips for Getting Better Sleep

Sleep is one of the most essential components for staying healthy and active. Follow these tips to become more well rested and to enjoy a better night's rest.

1. Designate your room for primarily resting. --Eliminate distractions, such as TV's, and keep it at a comfortable and consistent temperature.

2. Be consistent with sleep patterns. --Try to go to bed and wake up at the same time every day. This may be hard while enduring a hectic college schedule, but it will make a big difference.

3. Relax before bed. --Spend at least 30 minutes relaxing and taking it easy before bed. You can do this through meditating, sipping non-caffeinated tea, or taking a warm bath.

4. Don't stay in bed if you cannot sleep. -- It is more difficult to fall asleep if you are laying in bed worrying about not sleeping. If you encounter this problem get up and do a light activity in another room until you feel more tired.

5. Practice relaxation exercises.--While laying down tense certain muscles for two seconds, then release to relax. Begin with your face and neck and progressively work down your body to your feet. Then repeat this exercise from your feet up. Repeat until you feel more able to fall asleep.


For more health tips, check out: www.tipsonhealthyliving.com

http://www.tipsonhealthyliving.com/health-and-wellness/7-strategies-for-a-good-nights-sleep

Dine out and stick to your diet

Don't let big portions, bread baskets, and yummy desserts keep you from eating out. Enjoy a nice meal out without compromising your diet, with these easy tips.

Pick your favorite
Decide before you sit at the table whether you want to enjoy a small piece of bread, a glass of wine, or three small bites of a delicious dessert. These three extras provide about the same number of calories, but don't offer much nutritional value. Pick one to induldge and switch it up next time!

Split your meal
A restaurant entrée usually has twice as many calories as the same dish cooked at home. Split whatever you order in half: Share an entrée with your date or a friend, request a half portion of your dish, or ask the waiter for a take-out container and wrap up half of your dinner before you dig in.

Focus on your friends
When you're at a restaurant, it's easy to scarf down your meal and then reach for bread, more wine or your friend's plate. Adopt a slower pace of eating by shifting your focus from your food to your dining friends. Take breaks inbetween bites to listen, talk and laugh. You'll eat less and have more fun.

International Cuisine May Improve Your Health

We pride ourselves on having an international perspective and being world class, but perhaps we should consider taking some suggestions from abroad to improve our health.  According to the Centers for Disease Control the Japanese have one of the highest life expectancies in the world.  However, the life expectancy in the United States is placed into a much lower position by experts when compared to those of other developed countries.  This ranking is due, in part, to the high presence of diseases such as heart disease and obesity among our population.  Although many of the news articles point fingers at young children or older adults, college students are included in these statistics.  The writers of Cougar Food and Fitness believe benefits can be gained if Americans adapt some of the eating habits of the Japanese.  According to WebMD, an online health site, there are several reasons why the population of Japan enjoys such a high life expectancy.  Jenny Kovacs contributed an article in which she cites a book by Naomi Moriyama titled Japanese Women Don’t Get Old or Fat: Secrets of My Mother’s Tokyo Kitchen.  This article gives useful information on the various ways the Japanese stay so healthy.

·         They limit their portion sizes.

How many times have you gone into a restaurant and been unable to finish the food given to you?  Americans are notorious for huge portion sizes.  According to Kovacs, unlike Americans the Japanese serve their food in small bowls and plates.  Most restaurants serve portions that could feed two or even three people.  Kovacs writes that when given a large portion, we eat 45 percent more.  Next time you choose a restaurant think about the size of their portions and consider whether you would really eat that entire plate if you were at home dishing up your own meal. 

·         Rice and seafood is a staple of their diet.

When one thinks of Japanese cuisine rice may be one of the first foods that come to mind.  Rice is a low-fat, complex-carbohydrate that fills you up quickly and fish is a great addition to any diet due to the high levels of omega-3 fatty acids, said Kovacs.  Although the American diet includes grains and fish, quantities consumed do not come close to that of the Japanese.  According to Kovacs, the Japanese eat 10 percent of the world’s fish and rice is served at practically every meal.

·         Fruit is served after meals instead of a heavy dessert.

We all know it’s true, sweets are everywhere.  From candy to cake, it is easy to let sugar enter the diet and become a huge portion of what we eat.  Kovacs emphasizes the fact that many meals in Japan conclude not with a huge dessert, but with a serving of fruit.  If you find yourself consuming large amounts of sweets perhaps you should consider swapping out that slice of cake for a serving of your favorite fruit.  Even this substitution two days a week could prevent a large number of calories from being consumed.

Adapting small changes like those listed above may seem like common sense.  However, if you think about what you ate this week, perhaps you will realize that the typical American does not adapt these changes into their diet.  These suggestions can go a long way in changing how you think about food and maybe even how many years you expect to live.  To read the full article and learn more about the Japanese diet go to, Diet of the World: Japanese Diet, http://www.webmd.com/diet/features/diets-of-world-japanese-diet

Wasted Calories

Hey Cougs,
I want to take some time to ask you about what you did this weekend? Did you workout this weekend? How many of you had a mix drink? Or even a beer? While you were drinking that were you thinking about how many calories you were drinking? If not it is something you should start thinking about. Here is a little exercise you and practice while calculating only the drinks and exercise you did this week/weekend/ or even day.

Calculate the calories you burned:
http://www.nutristrategy.com/activitylist4.htm

And now calculate your wasted (on drinking) calories:
http://www.collegedrinkingprevention.gov/CollegeStudents/calculator/alcoholcalc.aspx


Now subtract, I was very surprised to see that all the working out I did this week was easily undid by only a few drinks. Next time you take a drink think about not only the negative effects on your health but also think about your waist line.

Or look at a list of calories for different types of beer:
http://www.wastedcalories.com/beercalories.html

Ways to Rev Up Your Springtime Fitness!

Here is a really great article we found about getting active again and enjoy the beautiful spring weather! Check it out!!


The weather is warming up, the days are getting longer, and the idea of schedules freeing up is around the corner. This is the time of year when we venture out of the gym after months of staring at the same treadmills and elliptical trainers. There are tons of fun and exciting activities to take part in as the weather changes that burn calories and tone your muscles. Swimming, cycling, hiking, running, tennis, golf, basketball, softball, volleyball, canoeing, kayaking … the list is endless. The key is to find activities you enjoy so that you will keep moving!

Many people fall into a rut, especially during the seemingly long winter months. They become afraid to try something new and get stuck doing the same old thing. Variety and playfulness, however, are essential to healthy movement. This summer, I challenge you to change that attitude and to choose movement and activity as a way of life — not a chore.

Re-embrace small spurts of activity.
Keep in mind increasing your activity level doesn’t have to solely include lengthy blocks of time for planned activity. You can burn calories through small spurts of activity all day long.

Try parking at the end of the grocery store parking lot or a few blocks away from a friend’s house and walk the rest. If you ride a subway or a bus to work, get off at an earlier stop. Take 20 minutes and walk around your garden or lawn pulling out weeds. Grab your dog for a stroll around the neighborhood. Take the stairs up to your doctor’s appointment instead of the elevator. There are endless ways every day of adding more activity, especially now that the weather permits you to be outside more often.

Take on your household to-do list.
Opportunities to get outside are at the greatest in spring and summer, so take advantage of the nicer weather and increased amount of daylight to get to all the outdoor fixer-upper jobs you’ve been putting off all winter. Clean the outside of your windows, repaint your front door, wash your car, clean out the garage. It all counts as increased activity, and you will be energized by it.

Start planning an active summer vacation now.
Why not plan a vacation this year centered around activity? There are tons of biking/walking tours around the world that offer wonderful sightseeing and learning opportunities, as well as a healthy week of being active. Or plan a trip to one of our national parks which have numerous outdoor activities set against breathtaking scenery. If you’ve already planned your summer vacation, take some time to research on the Internet how you’ll add some activity and movement to your week away. Look for local hiking paths, bicycle rentals, boat rentals, walking tours, etc.

Activity and movement are contagious. The more you do it, the easier it becomes, and the more you will seek it out. Embrace the change of seasons to find more ways to fit activity into your life.

Find more information at, http://blog.gaiam.com/blog/3-ways-to-rev-up-your-springtime-fitness/

Seven Best Foods to Eat & Why

Avocado: Fiber, protein, vitamins A, B, and E, potassium and copper. Sweet Potato: Vitamin A and C, calcium, magnesium, iron and potassium. Soybeans: Protein, fiber, calcium, iron, magnesium and phosphorus. Dried Figs: Fiber, iron, B vitamins, calcium and potassium. Lentils: Protein, fiber, potassium, iron, calcium, B vitamins, copper and phosphorus. Kale: Vitamin A and C, calcium and some B vitamins. Barley: Fiber, protein, iron and phosphorus.

For more information about these seven healthy foods, visit: Http://aliciagoh.blog.friendster.com/2009/04/the-7-best-foods-we-never-eat/

Mom's Weekend Active Events

FRIDAY, APRIL 8TH

Mini Golf

When: 8 am-8 pm

Where: Airway Hills Miniature Golf and Driving Range 4811 Airport Road

WSU Baseball VS. UCLA

When: 5:30 pm

Where: Bailey-Brayton Field

SATURDAY, APRIL 9TH

Canine Canter 5K Walk/Run (you can bring your dog!)

When: 7:45 AM - 10:00 AM

Where: Bustad Hall Lawn

Hike & Yoga

When: 9:00 AM - 3:00 PM

Where: Kamiak Butte

Free Fitness Classes (Fitness, Gravity, Mind/Body and TRX classes)

When: 10:15 AM - 2:30 PM

Where: SRC

SUNDAY, APRIL 10TH

Cougar Hoopfest ($20 entrance fee)

When: 9:00 AM

Where: Bohler Gym

Free Fitness Classes

When: 10:00 AM - 11:15 AM

Where: SRC

Register for Bloomsday

Join the annual 50,000 joggers, walkers, and runners at 34th annual Lilac Bloomsday Run.

Event: Lilac Bloomsday Run (Spokane, WA)
Date: Sunday, May 1, 2011
Start Times:
9:00 a.m.: Elite, Corporate Cup & Brown
9:05-9:15 (approx.): Yellow & Green
9:15-9:45 (approx.): Orange & Blue
9:45-10:05 (approx.): Lilac
10:10 (approx.): Red

Distance: 12K (7.46 miles)
Fees:
$15 plus $1.49 online processing fee through April 17th.

$30 plus $2.99 online processing fee April 18-24.

Click on this link for more information and to register!

http://cougarfoodfitness.blogspot.com/2011/04/7-easy-tricks-to-stay-slim.html

7 easy tricks to stay slim

Drink tea
Tea contains catechins, antioxidants that accelerate fat burn. White and green brews contain the highest amount of catechins, so get brewing!

Workout in the morning
Breaking a sweat in the A.M. will help you trim down faster. Exercising before breakfast improves glucose tolerance, which spurs your body to shed fat.

Join the breakfast club
Lifelong early eaters have a waistline about 2 inches smaller than breakfast skippers. A morning meal will rev up your metabolism and may help you lower your cholesterol.

Savor your food
Eating slowly can help you stay slim. People who eat slower create more fullness hormones than those that eat faster. Whenever you can, ditch distractions like the television, so you can concentrate on enjoying your food.

Become a creature of habit
Eating at the same time every day could help you drop pounds. Make it a habit to sit down for breakfast, lunch, and dinner around the same time.

Start with water
Drinking two cups of water before meals helps you lose more weight. Water is filling and may not easy as much with some water in your belly. So enjoy a few cups of water while you prep a meal or before your entrée arrives to keep your calories in check.

Step on the dreaded scale
The habit helps you stay at a stable weight or helps you stay on track of your dieting goals. Spotting scale swings early allows you to tweak your eating and exercise routine before pounds pile up.