It's time again for Operation Tipsy Tow!

Beginning December 14th, drivers in Bozeman or Belgrade who feel they may have consumed too much alcohol, can have themselves and their car towed home, up to 10 miles, free of charge.
AAA Montana along with Blue Cross Blue Shield of Montana, in partnership with law enforcement agencies, Bozeman Deaconess Hospital and Best Rate towing, have worked together to make this possible. For more information about the program, or to set up a tow home, call Triple A at 1-800-222-4357. Make the call and stay safe!

World AIDS Day is December 1st!

World AIDS Day is December 1, 2012! There are currently more than 34 million people worldwide who are infected with HIV/AIDS, including 3.3 million children under the age of 15.  The theme for this year's AIDS awareness day is "Working Together for an AIDS-Free Generation." Show your support in any way possible for those fighting this deadly, incurable disease. Visit the link below for more information on HIV/AIDS, World AIDS Day, and how to get involved in the fight against HIV/AIDS.

http://aids.gov/hiv-aids-basics/

Have a Safe Holiday Season!

According to the National Highway Traffic Safety Administration, last year more than 10,000 people were killed in alcohol-impaired driving crashes.  More than 400 of those deaths occurred during the last half of December alone.  With the holidays coming up, there are many more opportunities for party-goers to drink, and for those people to drive with alcohol-impaired vision, coordination, judgement, and control.  In order to prevent tragic crashes and deaths this holiday season...

• Pick a designated driver at the beginning of the night! The driver should not be the person who has had the LEAST to drink, it should be a designated person who will consume NO alcohol.
• Limit your drinks to one per hour, and alternate every alcoholic drink with a non-alcoholic beverage.
• If someone is trying to drive and has had too much alcohol for this to be safe, don't be afraid to take their keys! Even if it's an inconvenience, they will appreciate the gesture in the morning when everyone is safe.
• If no one in your group is sober, call a taxi.  The extra fee is worth the lives you will be saving.

Driving drunk is not only dangerous, it is expensive!  A first-offense DUI in the state of Montana can cost up to $1,000, and includes license suspension and possible jail time.  That doesn't sound like a very nice way to spend your winter break!  Be careful when drinking, and have a safe and happy holiday season.

Great American Smokeout, Thursday, November 15th

The American Cancer Society is marking the 37th Great American Smokeout on November 15 by encouraging smokers to use the date to make a plan to quit, or to plan in advance and quit smoking that day. By quitting — even for one day — smokers will be taking an important step towards a healthier life – one that can lead to reducing cancer risk.


Tobacco use remains the single largest preventable cause of disease and premature death in the US, yet about 43.8 million Americans still smoke cigarettes — Nearly 1 in every 5 adults. As of 2010, there were also 13.2 million cigar smokers in the US, and 2.2 million who smoke tobacco in pipes — other dangerous and addictive forms of tobacco.

A great resource to help you quit in the Montana Quit Line.  You can call them at 1-800-QUIT-NOW.

Get your flu shot today!

The flu clinics are over, but flu shots are still availble at Student Health Service for $15.  make an appointment online or call 994-2311 to shcedule your flu shot today.

How Stressed Are You?

With only 5 weeks left in the semester, many students are beginning to feel their stress levels rise!  Excessive stress over long periods of time can lead to major health risks, including headaches, sleep problems, heart disease, obesity, depression, memory impairment, and many other negative effects.  These resources from the Mayo Clinic will help you to determine your stress level, and how to decrease the amount of stress you are under.  Remember, it's important to stay positive and give yourself some time to relax and take a break!
Rate your Stress Level
The Four A's of Stress Relief

Healthy Dinner Recipes under $3!

Check out this link for some great dinner ideas for a student on a budget! Cheap food doesn't always have to mean unhealthy, and these can give you some great ideas for making balanced meals without cleaning out your bank account.
20 Healthy Dinner Recipes under $3

Tobacco Free College Campus Initiative

Jenny Haubenreiser, the leader of MSU's health promotion team and president of the American College Health Association, has been working with other campuses to spread the tobacco-free initiative across the country!  Check out the resources and ideas Jenny and her associates have combined to help promote health on college campuses throughout the nation.
National Tobacco-Free College Campus Initiative

Flu shots are coming

Student Health Service will host a series of walk-in flu shot clinics this fall.  From 9am to 3pm on Tuesday, October 2nd, Wednesday, October 10th, and Tuesday, October 23rd.  No appointment needed and the shot is only $15!  Put it in your schedule today.

Comments and Questions about Tobacco-Free MSU

Please feel free to post any comments, questions or observations regarding the Tobacco-Free policy below in the comments section.

Welcome to Tobacco-Free MSU!

MSU is now tobacco-free! Starting today, August 1, tobacco products are prohibited on all university property.  Going tobacco-free is a great step towards creating a healthier environment on campus! Check out the article from the Bozeman Daily Chronicle for more info.
http://www.bozemandailychronicle.com/news/education/article_191ce552-d930-11e1-a6d1-0019bb2963f4.html

Please feel free to leave any comments, questions or observations below.

Preventing Tobacco Use Among Youth and Young Adults: A Report from the Surgeon General

Preventing Tobacco Use Among Youth and Young Adults: A Report from the Surgeon General

The Surgeon General's Report earlier this year describes the widespread problems caused by youth tobacco use. The tobacco industry is increasingly tailoring their marketing strategies towards youth, and rates of tobacco use in young people are no longer declining. Check out the full report to see just how big this epidemic has become!
http://www.surgeongeneral.gov/library/reports/preventing-youth-tobacco-use/factsheet.html

Sleep and Your Health interview with Dr. Sujatha Reddy

http://www.cnn.com/video/?hpt=hp_bn12#/video/health/2012/06/16/nr-reddy-sleep-health.cnn

Skin Cancer Awareness: Protect Your Skin (From the CDC)

Skin Cancer Awareness: Protect Your Skin

When you're having fun outdoors, it's easy to forget how important it is to protect yourself from the sun. Unprotected skin can be damaged by the sun's ultraviolet (UV) rays in as little as 15 minutes. Yet it can take up to 12 hours for skin to show the full effect of sun exposure.


Even if it's cool and cloudy, you still need protection. UV rays, not the temperature, do the damage. Clouds do not block UV rays; they filter them—and sometimes only slightly. Remember to plan ahead, and keep sun protection handy in your car, bag, or child's backpack.

Tan? There's no other way to say it—tanned skin is damaged skin. Any change in the color of your skin after time outside—whether sunburn or suntan—indicates damage from UV rays. Using a tanning bed causes damage to your skin, just like the sun.

Types of Skin Cancer

Skin cancer is the most common form of cancer in the United States. The two most common types, called basal cell and squamous cell carcinomas, are highly curable. But melanoma, the third most common skin cancer, is more dangerous.

Risk Factors

Anyone can get skin cancer, but some things put you at higher risk, like having—

•A lighter natural skin color.

•A personal history of skin cancer.

•A family history of melanoma.

•Exposure to the sun through work and play.

•A history of sunburns early in life.

•Skin that burns, freckles, reddens easily, or becomes painful in the sun.

•Blue or green eyes.

•Naturally blond or red hair.

How to Protect Yourself

Take precautions against sun exposure every day of the year, especially during midday hours (10:00 a.m.–4:00 p.m.), when UV rays are strongest and do the most damage. UV rays can reach you on cloudy days, and can reflect off of surfaces like water, cement, sand, and snow.

•Seek shade, especially during midday hours.

•Cover up with clothing to protect exposed skin.

•Wear a hat with a wide brim to shade the face, head, ears, and neck.

•Wear sunglasses that wrap around and block as close to 100% of both UVA and UVB rays as possible.

•Put on sunscreen with broad spectrum (UVA and UVB) protection and sun protective factor (SPF) 15 or higher.

•Avoid tanning beds and sunlamps. The UV rays from them are as dangerous as the UV rays from the sun.

How to Build a Better BBQ

By: Nancy Collins, PhD, RD, LDN

This summer, challenge yourself to build a better BBQ. You'll enjoy your meal even more, knowing that you are saving calories, reducing fat, adding fiber and vitamins to your diet just by making a few easy substitutions. By planning ahead, you can have a healthy, hearty BBQ that’s just as good as those you enjoyed as a kid.

Instead of Ground Beef Burger

try Portobello Mushroom Burger or Vegetable Burger

Saves calories and reduces fat. A four-ounce hamburger patty made with 10% fat ground beef contains 200 hundred calories and eleven grams of fat. A veggie burger, such as the All American Flamed Grilled Boca Burger, has only ninety calories and three grams of fat.

Instead of White Buns


try Whole Grain Buns

Adds fiber to your diet by trading a white bread bun for a whole wheat or multigrain bun. The white version has almost no fiber while the whole wheat variety contains about three grams.

Instead of Mayonnaise


try Mustard

Hold the mayo and choose mustard instead. One tablespoon of real mayonnaise packs one hundred calories – all from fat. Opt for light or reduced calorie mayo or, better yet, select mustard. The same amount of mustard has about fifteen calories. Mustard comes in a wide variety of zingy flavors, so it should be easy to find one you like.

Instead of Potato Chips and Sour Cream Sip


try Baked Chips and Salsa

Cuts fat, fat and more fat. Regular chips have 150 calories and ten grams of fat in one ounce (about fifteen chips). Baked chips have 120 calories and only two grams of fat. The dip will do you in, too. Every tablespoon of onion dip adds another two grams of fat.

Instead of Macaroni and Potato Salad


try Grilled Vegetables

Adds fiber and cuts fat grams. Simply slice veggies such as eggplant, zucchini, onions, and green peppers. Lightly coat them with olive oil and grill over medium heat until tender.

Instead of Ice Cream Bar


try Frozen Fruit Bar

Cool off with a frozen fruit bar to save calories and slash fat. Read the labels and look for bars containing real pureed fruit and fruit juice. The typical premium ice cream bar will top your meal with another two hundred calories, while the fruit bar satisfies with less than half that amount.

Instead of Soda


try Iced Green Tea

Adds antioxidants to your diet. A twelve-ounce can of soda has about ten teaspoons of sugar, which is bad for your teeth as well as your waistline.



For more great nutrition tips visit http://www.montana.edu/health/nutrition/

Preventing Tobacco Use Among Youth and Young Adults: A Report from the Surgeon General

For the newest Surgeon General's Report on Tobacco, please follow this link:
http://www.surgeongeneral.gov/library/reports/preventing-youth-tobacco-use/exec-summary.pdf

CDC publishes article on the public cost of excessive drinking

Excessive Drinking Costs U.S. $223.5 Billion
(From the CDC website: http://www.cdc.gov/Features/AlcoholConsumption/ )

A new study finds that excessive alcohol consumption cost the United States $223.5 billion in 2006, or about $1.90 per drink. By implementing effective community-based prevention strategies, we can reduce excessive alcohol consumption and its costs.

Excessive alcohol consumption is known to kill about 79,000 people in the United States each year, but a new study released by the CDC and The Lewin Group shows that it also has a huge impact on our wallets as well.

The cost of excessive alcohol consumption in the United States reached $223.5 billion in 2006 or about $1.90 per drink. Almost three-quarters of these costs were due to binge drinking. Binge drinking is defined as consuming four or more alcoholic beverages per occasion for women or five or more drinks per occasion for men, and is the most common form of excessive alcohol consumption in the United States.

The researchers found that the cost of excessive drinking was quite far-reaching, reflecting the effect this dangerous behavior has on many aspects of the drinker’s life and on the lives of those around them. The costs largely resulted from losses in workplace productivity (72% of the total cost), health care expenses for problems caused by excessive drinking (11% of total), law enforcement and other criminal justice expenses related to excessive alcohol consumption (9% of total), and motor vehicle crash costs from impaired driving (6% of the total).

The study analyzed national data from multiple sources to estimate the costs due to excessive drinking in 2006, the most recent year for which data were available. The study did not consider a number of other costs such as those because of pain and suffering among either the excessive drinker or others that were affected by their drinking, and thus may be an underestimate. Nevertheless, the researchers estimated that excessive drinking cost $746 for every man, woman, and child in the United States. in 2006.


What You Need to Know About Binge Drinking

•Binge drinking is reported by about 15% of U.S. adults.

•Binge drinking is most common among men, 18- to 34-year-olds, whites, and people with household incomes of $75,000 or more.

•Most binge drinkers are not alcohol dependent.

How Can We Prevent Excessive Alcohol Consumption and Reduce Its Economic Costs?

There are many evidence-based strategies that communities can use to prevent excessive drinking, including the following:

•Increasing alcohol excise taxes.

•Reducing alcohol outlet density.

•Reducing the days and hours of alcohol sales.

•Holding alcohol retailers liable for injuries or damage done by their intoxicated or underage customers.

By implementing these evidence-based strategies, we can reduce excessive alcohol consumption and the many health and social costs related to it.

More Information

http://www.cdc.gov/Features/AlcoholConsumption/

Nutrition Services Available

NUTRITION SERVICES AVAILABLE
AT THE MSU STUDENT HEALTH SERVICE

Nutrition services are available to students at the Swingle Building (east of the Strand Union Building). Services are at no additional charge if the student is taking at least 7 credits and has therefore paid health fees. The first visit requires at least 60 minutes and follow-up visits, if warranted, require at least 15-30 minutes. The dietitian will decide upon regular follow-up, as deemed appropriate to the individual’s need and/or as requested by a physician or other care provider.

Services include…
Helping students to plan simple, economical meals.
Helping a person learn to live with food allergies or intolerances.
Helping a person plan his/her special dietary needs.
Helping sort out basic nutrition facts and media facts.
Helping persons who want to lose body weight or achieve fitness.
Helping persons who have an eating disorder – such as anorexia, bulimia, or binge eating disorder (i.e. compulsive overeating).
Helping athletes and active adults with nutrition-related topics and meal planning for training and competition.
Helping with specific health problems such as anemia, high blood pressure, pre-diabetes, diabetes, and high cholesterol.
Helping with referrals when necessary – trainers, counselors, doctors, nurse practitioners, foodservice dietitian, and more.

Please call us at 994-4380 to arrange an appointment and/or to gather additional information related to food and nutrition.

http://www.montana.edu/health/nutrition

Resources specific to the treatment of Eating Disorders

Student Health Service/Ambulatory Services: 994-2311
Physicians, nurses, nurse practitioners, and physician assistants are available to provide general care to all individuals. In arranging an appointment, if a student mentions the possibility of an eating disorder, a care provider with education and advanced training in the field of eating disorders will be assigned for proper care. The care provider will coordinate with other team members (counselor, dietitian, family, etc.) as requested and deemed appropriate to the individual’s needs.

Student Health Service/Nutrition Services: 994-4380
A registered dietitian, licensed nutritionist is available to provide nutrition assessment, education, and care specific to the treatment of eating disorders. Nutrition therapy will be provided as long as the individual is an enrolled and eligible student at MSU/Bozeman. Referral will be provided.

Counseling and Psychological Services (CPS): 994-4531
Licensed counselors are available and assigned according to the individual’s needs. Any student with a potential eating disorder would be required to attend an “intake” appointment, during which time information is gathered; therapist is assigned who would provide counseling/skills specific to the ED.

Off-Campus Services: contact information varies per selected resource
Counselors, psychologists, and psychiatrists are readily available within the Bozeman community. As a student with an eating disorder transitions away from the MSU campus, community referral may be warranted. At times, inpatient treatment is needed for an individual and SHS providers can make a referral and help with the transition to a qualified facility.

Other Services: contact information varies per selected resource
On the MSU campus, the Women’s Center educates men and women about eating disorder awareness, both in the preventative and treatment capacity. Guest speakers are often invited to campus to provide information about the role of eating disorders in an individual’s life and the impact factors have on a student as he or she transitions to campus from home or another setting. The Help Center is a 24-hour crisis counseling and referral service @ 586-3333.

GROCERY LIST: Helps support minimum energy and nutrient needs on a daily basis

GROCERY LIST: Helps support minimum energy and nutrient needs on a daily basis

Breads/Grain

Oatmeal, Nature’s Way
Bagels, Alternative Brand
Rice (variety), Seeds of Change
100% Whole Wheat Bread
WW Pasta (Barilla Plus)
Sourdough Bread
Whole Grain Flake Cereal
WW English Muffins

Meat/Meat Substitute

Oven-Roasted Turkey Slices
Oven-Roasted Ham Slices
Skinless Chicken Breast
Tuna Packed in Water
Extra Lean Ground Beef
Turkey Jerky
Natural Peanut Butter
Eggs (omega-3s added)
Vegetarian Refried Beans and
Other Beans, variety (desired)
Hummus, all-natural

Fruits

Berries, frozen or fresh
Apples, variety
Peaches, fresh/packed in water
Oranges or Clementines
Mandarin Oranges, in water
Melon, variety, fresh
Craisins or Raisins
Grapes, red or green
Bananas, small or medium
Applesauce, 100% Vitamin C

Vegetables

Spinach, onions, tomatoes
Salad mix (variety)
Tomato Sauce, Natural
Baby Carrots
Mixed Veggies, frozen or fresh
Cucumbers
Stir-Fry Veggies, frozen or fresh
Salsa, natural (no added sugar)

Milk/Milk Products

Yogurt, low or non fat
String Cheese, part-skim
Cottage Cheese, low or non fat
Skim or 1% Milk
Low fat cheese (shredded)

Fats/Oils

Ground flax (bulk)
Olive-oil based Vinaigrette
Raw Almonds, lightly salted
Lite Ranch Dressing
Nutella Spread
Olive/Canola Oil (small bottles)
Walnuts (diced or whole)

Herbs/Spices

Mrs. Dash Lemon Pepper
Onion and Garlic Powder
Fresh varieties (as desired)

Other

Herbal Tea
Re-usable Bottle for Water

By: Linda J. Hogg, RD, LN, linda.hogg@montana.edu

General Crockery Guidelines: By - Linda J. Hogg, RD, LN

General Crockery Guidelines:
By - Linda J. Hogg, RD, LN

1) Begin cooking on low heat until all ingredients are added.
2) Start by adding a base of moisture (exp. low sodium beef broth, chicken broth, BBQ sauce with one part water or broth).
3) Then add your choice of protein (lean pork or beef tenderloin,
chicken breast, beans or legumes, wild game meat chunks).
4) The broth/meat should fill the crock full-leave some room.
5) Cook for at least 1-2 hours on low heat.
6) After 2 hours, add carrots, potatoes, or other starchy vegetable which needs to be cooked until tender.
7) Remove liquid if necessary to allow 1/2 of the crock to be filled with veggies and the upcoming starch source of your recipe.
8) Change to high heat for the final hour of preparation.
9) Cook for at least Y2 hour before adding rice (wild), pasta, (whole grain, enriched) and then continue for a 1/2 hour.
1 O) Use various herbs and spices to flavor. If unsure, use a standard lemon pepper seasoning or Mrs. Dash for ease in preparation. Add ground black pepper if desired.
Cookbooks to Consider:

The Complete Crockery Cookbook:
Create Spectacular Meals in Your Slow Cooker by Wendy T. Louise
The Weeknight Survival Cookbook:
How to Make Healthy Meals in 10 minutes by Dena Irwin, R.D.
Not Your Mother's Slow Cooker Cookbook by Beth Hensperger
Biggest Book of Slow Cooker Recipes by Better Homes and Gardens

New Year's Resolutions

Happy 2012! Do you have a resolution to feel better this year? Lose weight? Take care of yourself? Quit Smoking (or Chewing)? You have come to the right place. There are many resources on the Student Health Service web page to help you keep your resolution for all of 2012!