The University of Arizona Campus Health Service
Living Wild!
(November 2015)
ACCESSIBLE AND MOBILE-FRIENDLY VERSION
Welcome to Living Wild! a snazzy e-magazine loaded with hot topics UA students want to know about –
published by the Health Promotion and Preventive Services department at The University of Arizona Campus
Health Service.
What’s Happening
Flu Shots
Walk-in at Campus Health
Mon & Tues: 8am—12pm; 1-4:30pm
Wed: 9am-12pm; 1-4:30pm
Thurs & Fri: 8am—12pm; 1-4:30pm
Flu shots are covered by most insurance plans. ($20 without insurance)
Click here for more info!
Cooking on Campus
11/3 Chef Omo: Tricks and Treats of the Kitchen
11/17 All Things Pumpkin
12/1 Food Gifts
5:15-6:30pm, Campus Rec Outdoor Adventures
Click here for more info!
Body Smart Discussion Series
11/18 Worth Beyond Compare
5:00-6:15pm, UA Campus Health, Room B307
FREE! Click here for more info!
Free Condom Friday!
Every Friday 12-2pm (Fall & Spring Semesters)
Health Promotion & Preventive Services
(3rd Floor, NE corner of UA Campus Health Service)
Stressbusters
Get free 5-minute back rubs at these events!
Enter for a chance to win a Best Buy Gift Card from Campus Health
by taking this short survey.
SexTalk
Answers to Your Questions About Sex & Relationships
How do you stay sexually healthy?
Reading SexTalk Mondays in The Daily Wildcat is a great place to start. And while this column tends to address
specific concerns on sex and relationships, your all-encompassing question nods to the many factors that create
a state of sexual well-being. Here are six essentials:
1. Foster healthy relationships – Note that the word “sexual” did not precede “relationships” here. The reason?
Cultivating positive relationships is the foundation for everything that comes later. Want another reason?
Consider this: When people are open and honest with each other, anything is possible.
2. Get consent and talk about it – Good sex comes from being comfortable with yourself, but you can’t be
comfortable unless you and your partner are on the same page. Talking about sex upfront can be daunting, but
seeing how your partner responds is a great way to gauge their interest in you.
3. Get tested if you are sexually active – Yes, you can have a sexually transmitted disease without signs or
symptoms, so getting tested is the only way to know without a doubt. Testing is available at Campus Health and
in the Tucson community through Planned Parenthood and the Pima County Theresa Lee Public Health Center.
Added bonus: knowing your STD status may actually help you sleep better.
4. Practice safer sex – Only abstinence and masturbation are truly “safe” sex – if you are including a partner,
start with communication, then be sure to use condoms, latex dams and contraception to reduce your risks.
5. Know your body – If something does not seem right, it probably isn’t. That sore, growth or discharge that
seems out of the ordinary, probably is. Get checked out as soon as signs and symptoms show up, since the
faster you treat a sexually transmitted infection (STI), the better.
6. Know your resources – The UA Campus Health Service (CHS) has doctors and nurses to serve you right on
campus. At CHS, you’ll wait less, spend less and get quality, confidential care that you can bill to your Bursar’s
account. Services include general health, Women’s Health, Counseling and Psychological Services (CAPS), and
a full service pharmacy. Appointments can be made by calling (520) 621-9202.
Have a question? Email it to sextalk@email.arizona.edu SexTalk is written by Lee Ann Hamilton, MA, CHES,
David Salafsky, MPH, and Carrie Hardesty, MEd, CHES, health educators at The UA Campus Health Service.
CHTV
Get In Bed With Campus Health
Check out the latest episode of CHTV!
HOT TOPICS
Tips to Ace Your Next Exam
By Carrie Hardesty, MEd, CHES
Skip All-Nighters – Choose sleep instead. Sleep gives your brain time to repair, refresh, and store information
and memories. This will help your information recall, memory, attention span, and your brain’s overall
effectiveness.
Create Mnemonic Devices – These come in handy when you’re trying to remember an order or sequence as it
helps your brain better encode and recall the information.
Teach Others – One of the best ways to remember and really understand the information you are learning is to
teach it to others; a great place for this is at a study group or review session.
Embrace Office Hours – Didn’t understand a concept in your class? Missed a lecture? Having trouble with an
assignment? Office hours are a great place to get questions answered.
Take A Break – Whether you go for a walk around the mall, meet up for coffee with a friend, or head to the gym,
taking a break will help clear your mind so you’re better focused when you get back to studying.
Fuel Your Brain – Eat breakfast and emphasize protein over carbohydrates for meals and snacks.
Plan Ahead – Make use of a daily planner to map out study times in the weeks leading up to your exam. This
will allow you to do little bit at a time and not feel overwhelmed the night before.
Mindfulness: The Answer Within
By: Marian Binder, Ph.D., Director Counseling and Psych Services (CAPS)
Would you like to be more focused, more productive, less stressed?
Most of us spend a lot of time and energy rushing through our day, worrying about what’s coming up, thinking
about what happened last night (or a few minutes ago), and not paying attention to what we are doing in the
present moment.
This sadly gets us: a lot of stress, makes us think less clearly, messes up our sleep, makes us more likely to
get sick, and diverts our brain so we don’t remember things as well.
The good news: Help is right there in your own mind and you may already know something about it:
Mindfulness. It’s a particular way of paying attention with purpose, without judgement, and with relaxation.
How will mindfulness help me? Research shows that mindfulness training makes the brain work better,
leading to better focus, less stress, and better performance – in school, sports, relationships and more.
There are many techniques that you can learn, such as breathing exercises or gentle movement. You can also
bring mindfulness into your life in activities that you do every day; walking, eating – even typing your passwords.
Prove it to yourself: pick an activity, slow it down, focus, and breathe before you start and while you are doing it.
Notice how different you feel, almost immediately.
Coming soon
Mindful Ambassadors are coming this fall. A cadre of talented students are being trained in mindfulness
techniques that they will take out to campus, sharing powerful tools for relaxation, focus, and well-being. Watch
for them.
A “Taste” of Mindfulness Exercise:
The last time you ate a bag of chips or some trail mix, chances are, you grabbed a handful, tossed it in your
mouth and didn’t even remember chewing or swallowing. Next time, treat yourself by doing it “mindfully.” Begin
by stopping for a moment and noticing the food in your hand. Take a deep breath and exhale slowly. Now, take
one small piece of the food and place it in your mouth. Feel, smell, and taste the food before you begin to chew.
Then, chew slowly and deliberately. Notice that your whole body slows down and you not only notice new
aspects of the taste and texture of your food, but you feel calmer.
Q&A at the UA
What’s your smart move?
Name: Maddy
Major: Political Science & History • Hometown: Tucson, AZ
“To drink at least 4 reusable water bottles a day.”
Name: A.J.
Major: Psychology • Hometown: Sacramento, CA
“I make a spinach and kale smoothie every other morning.”
Name: Kevin
Major: Marketing • Hometown: West Covina, CA
“Instead of eating out, I prefer to cook my meals at home.”
Name: J.J.
Major: Mechanical & Biomedical Engineering • Hometown: Flagstaff, AZ
“I exercise at least 3 times a week.”
Name: Cole
Major: Journalism • Hometown: Quitman, TX
“Taking the stairs instead of the elevator.”
EAT THIS!
Your Brain On Food
By: Sarah Marrs, RDN and Tiffany Doggett, Nutritional Sciences Senior
Do you ever wake up feeling sluggish or fatigued? Is it difficult to concentrate or stay awake while in class?
Sure, it might be lack of sleep or your busy schedule catching up to you, but have you considered food (or lack
thereof) as the offender? Research shows that what you eat has a big influence on brain power.
The “recipe” for a powerful brain contains energy (or glucose), omega 3-fatty acids, antioxidants, and a variety of
vitamins and minerals. These “ingredients” improve brain function by enhancing concentration, memory, focus
and mood, and by increasing blood flow to the brain. Eat a variety of these smart foods for a happy, healthy
brain!
Fatty fish, seeds, and nuts contain omega-3 fatty acids: salmon, trout, sardines, flaxseed oil, pumpkin seeds,
and walnuts.
Berries, cherries, and chocolate contain antioxidants: strawberries, blueberries, raspberries, blackberries, and
dark chocolate.
Vegetables are packed with vitamins and minerals: tomatoes, broccoli, carrots, dark leafy greens, and bell
peppers.
Fruit, whole grains, and beans are packed with important nutrients but also contain our brain’s #1 fuel sourceglucose!
Want more “brain food”? Check out this snack list for healthy exam-time or anytime snacks.
FEATURED RECIPE:
Greek Yogurt Frozen Blueberries
Ingredients:
 1- 8 ounce container of fresh blueberries
 1- 8 ounce container of nonfat plain Greek yogurt
Equipment Needed:
 baking sheet
 wax paper
 plastic bag
 toothpick (or fork)
Steps:
1. Line a baking sheet with wax paper.
2. Using a toothpick (or fork), dip each blueberry into the Greek yogurt and put onto the baking sheet.
3. Place baking sheet in the freezer for at least one hour, or until Greek yogurt has hardened.
4. Once frozen, transfer blueberries to a plastic bag and store in the freezer.
Preparation Time: 10 minutes
Cook Time: 1 hour
Recipe Makes: 2 servings
Serving Size: ½ recipe
Variations:
 Try coating with different flavors of Greek yogurt like vanilla or lemon.
 Use different fruits such as bananas, blackberries, raspberries, or strawberries.
Nutrition Facts
110 calories
1g fat
0g saturated fat
25g carbohydrate
5g protein
5g fiber
18g sugar
55mg sodium
Click here for more delicious recipes from Cooking on Campus!
Food and nutrition services (including healthy eating, cooking skills, weight management, digestive problems,
hormonal and cardiovascular diseases, and eating disorders) are offered year-round at Campus Health. Call
(520) 621-5700 to make an appointment.
CAMPUS REC CONNECTION
4 Steps to a Fitness Plateau Breakthrough
By Delaney Rader, Student Marketing Assistant, Campus Recreation
Finding a workout routine that you can stick with is great! Sometimes, however, it’s hard to meet your fitness
goals by doing the same workout every day. Check out these tips to see results:
1. Increase the weight you use and decrease reps.
2. Add a new move to your routine.
3. Up the intensity of your cardio routine.
4. Set specific goals for yourself.
Try some of these tips this fall and see if it helps you get through that fitness plateau!
A Healthy Thanksgiving – It’s Possible
By Delaney Rader, Student Marketing Assistant, Campus Recreation
Thanksgiving is right around the corner, as is delicious holiday food! BodyBuilding.com has put together a list of
helpful tips to follow in order to stick to your goals and still enjoy the holidays:
1. Don’t let Thanksgiving Day turn into Thanksgiving week. One meal won’t wreck your progress, but a
week of leftovers will make a difference.
2. Have a healthy snack before the meal. Showing up to family dinner starving will surely make it harder to
control how much you eat.
3. Smaller plates, smaller portions. Choose the small appetizer plate for pre-dinner snack foods. Grab the
veggies, lean meats, fruits.
4. Fill your dinner plate strategically. Split your plate into thirds: meat, salad or other veggies, and carbs.
Try to stick to one plate of food for the meal.
5. Have your dessert in half. You can still indulge in dessert, just split the brownie or piece of pie in half
and share with a family member.
6. Stick to water. Soda has way more calories than you might realize, and they add up fast.
7. Don’t be too hard on yourself. If you slip up and have a few too many of grandma’s cookies, it’s okay!
Forgive yourself and move on to the next day.
Thanksgiving Tip: Post Dinner Activity
By Jaclyn Pryor, Aquatics Coordinator, Campus Recreation
Planning a holiday celebration with family and friends? A high-fat meal may not be quite as bad for your body if
you exercise shortly afterward, according to a small study from Japan. There are benefits to organizing a post
dinner activity such as a football game or walk around the neighborhood after you sit down to dinner.
Triglycerides come from the food we eat and are also produced by our body. High levels of triglycerides can
increase the risk of heart disease. The research showed exercising after a fatty meal may accelerate the rate at
which the body uses fat, thus reducing triglyceride levels in the body.
In fact, other studies indicate that exercising anytime Thanksgiving Day will decrease the hit of that mega-meal.
So, this year on Thanksgiving, start a new tradition with the family to help stay healthy during the holiday season.
GROUPS AND ACTIVITIES
UA Campus Recreation Outdoor
Adventures
11/11: Canyoneering, Seven Cataracts
11/13-11/15: Canoe Camping, Apache Lake
11/21: Wilderness Yoga Retreat
12/5: Rock Climbing, Mt. Lemmon
Mondays 4:30-5:30pm: Climber Fitness Training
Wednesdays 4:30-5:30pm: Bouldering Movement & Technique Workshop
Click here for more details!
UA Counseling and Psych Services
SUPPORT GROUPS
LGBTQA Support Group
Gender Spectrum Group
WORKSHOPS
Test Anxiety Workshop
UA Campus Health Service: We Keep You Healthy!
Where Do I Go If…
“I want to get my annual exam.”
“I want a massage.”
“I want to meet with a dietician.”
“I need physical therapy.”
“I need to transfer my prescription.”
“I’m feeling depressed.”
”I’m concerned about a friend.”
“I have a weird rash.”
Women’s Health
Massage
Health Promotion
Sports Medicine
Pharmacy
CAPS
Friend 2 Friend
General Medicine
Did You Know?

Half of all new STD cases in the US are among 15-24 year olds. Get confidential STD testing and
treatment at Campus Health.

Fiber benefits: keeps your bowel movements regular, helps lower cholesterol, regulate blood sugar, and
helps you feel fuller for longer.

Tylenol mixed with alcohol can cause serious liver damage and even death.

88% of UA students would be accepting of a close friend or family member who is LGBT (2015 Health &
Wellness Survey n = 1,946)
SafeCats Tip
To avoid replacing multiple credit cards and losing a lot of cash if lost or stolen, just take what money you need
for a fun night out and keep the rest safe at home.
Get Social with Campus Health
Stay up to date with everything health and wellness! Watch fun and helpful videos and be the first to know about
special events, win prizes, and more!
 Facebook
 Twitter
 YouTube
 Instagram
UA Campus Health: At Your Service
The UA Campus Health Service provides high quality health care and a whole lot more!
Bursar’s Account always accepted!
www.health.arizona.edu • (520) 621-6490 • www.facebook.com/campushealth