Nibbles for Health…..Craving-Driven Eating

popcorn

Craving-driven eating may be conscious or unconscious. You might see food and eat it just because it’s there, without even realizing it, which would be a case of mindless grazing. Or you might see the food, experience a craving, recognize that you are not hungry, and make a conscious choice to eat anyway. In contrast, hunger-driven eating is always conscious: hunger, as a physiological imperative, commands the presence of the mind.

All eating triggers (or the environmental stimuli that pull the strings of our appetite and provoke cravings) can be divided into the following eight categories: food characteristics, activities, settings (places), events, time, people, words, and weather.

  • Food Characteristics: smells, sights, and sounds.
  • Activities: TV, reading entertainment, thinking, problem solving, and socializing.
  • Settings: indoors (eating in, eating out), outdoors (backyard barbecue, picnic, drive-in).
  • Events: holidays, birthdays, weddings, parties, grief, anniversaries, stress days, and nighttime.
  • Time: breakfast time, brunch time, lunchtime, dinnertime, suppertime, and nighttime.
  • People: permission people (foodie friends, parents, comfort/support people), and stress people.
  • Words: health words, taste words, food words, food-processing words (roasted, grilled), and brand names.
  • Weather: inclement weather, picnic weather.

I love to go to the movies, not for the movie per say as much as for the popcorn and soda. I could have just eaten a 6-course meal and feel stuffed to the gills, but if you mention its movie time…I am all in for a buttery bucket of popcorn and a large soda. I may just sit there holding it, but I can’t go and NOT get some. This is a classic activity induced trigger.

How about you, do you have any environmental eating triggers? Consider challenging yourself for the next two weeks, and keep track of your eating. After eating, simply ask yourself ‘why’ you ate. If you ate out of hunger, you have nothing further to do. If, however, you ate out of a craving, then ask yourself what type of trigger it was that prompted your eating. After two weeks, draw conclusions about your key trigger vulnerabilities. Are you a “stress eater,” a “TV-watching eater,” an “eater-outer,” a “by-the-clock-eater?” Use the chart above to help you identify which trigger or triggers caused your craving.

 

Adapted from: Eating The Moment by Pavel G. Somov, Ph.D.

Written by Jeanne Finney, ECU SHS Dietitian.  Make an appointment with her by calling 252-328-6841; nutrition services are FREE for ECU students!

August Intersession Info

Reminder about summer fees/receiving care in August

Just a reminder…..now that classes are over, student fees are no longer covering services at SHS.  Any patient treated at SHS will have a $30 per visit charge from August 1-August 19)

To be eligible to make an appointment for care, you must have been registered this past spring or summer, AND be registered for the fall semester.  New, incoming Pirates are not eligible to receive care at SHS until move in (beginning Aug. 17th).

Student Health is open for general business (dropping off forms, requesting medical records, general information) from 7:30am-12noon & 1pm-5pm. Patient care hours (for appointments, dressing changes, pharmacy, etc) are 1:30pm-4pm daily Monday-Thursday, and 7:30am-11:30am on Friday. Please also note: SHS is CLOSED from 12pm-1pm for the lunch hour daily.

Center for Counseling and Student Development (CCSD) services may be limited during this period).

Questions?  Call SHS at (252) 328-6841 or CCSD at (252) 328-6661.

Have a healthy rest of summer and see you soon for move in!

Need SHS this summer?

The word summer written in the sand on a beach

Now that summer has come, many students are not taking classes but they would still like to utilize Student Health Service (SHS) or the Counseling Center (CCSD).  Not in summer school?  You may be eligible to still receive care at SHS & CCSD.

Did you just graduate?  Congratulations!  Due to anti-trust laws, SHS cannot continue to provide your healthcare, but we can 1) help you transfer your records to the office of your choice, 2) provide you with a list of local offices if you need help establishing care outside, or 3) we do have a 2 week grace period following graduation if you need to come in for a follow up of an existing problem (i.e. to get a medication refilled, or to finish up treatment for a particular problem or concern).

If you did not graduate, but are just not taking classes in summer school, you may still be eligible for care at SHS and/or CCSD.  In order to qualify for services at SHS/CCSD in the summer when you are not taking classes,

          • you must have been enrolled this past spring AND
          • you must be registered for fall classes

If you meet those criteria, you can be seen at SHS/CCSD for a special summer fee.  The summer fee is necessary because you are not taking classes for the summer or paying any tuition, so you are not paying the usual health fee.  To pay the health fee for either SHS or CCSD service, stop by the Student Health Center.

There are 2 options for paying the summer fee for care at SHS:
Per visit fee $30.00
OR
Need multiple visits? Pay $60.00 for unlimited visits per summer session.

Need care at CCSD?  One option is available:
$60.00 per session (the per visit fee is not available for CCSD service)

First summer session fees are charged May 16-June 21.
Second summer session fees are charged June 22-July 29.

Once summer classes end, the only option for the fee is $30 per visit from August 1-August 19. (CCSD’s services may be limited during this period)

Questions?  Call SHS at (252) 328-6841 or CCSD at (252) 328-6661.

Have a healthy summer!

May Intersession Hours

Now that spring semester is coming to a close, Student Health Service has a change in operating hours for the May Intersession period, May 9-13.

Our office is closed Monday, May 9, for a staff development event. We will also be closed Thursday, May 12, for a divisional event.

Tuesday, Wednesday, and Friday (May 10, 11, and 13) Student Health is open for general business (dropping off forms, requesting medical records, general information) from 7:30am-12noon & 1pm-5pm. Patient care hours (for appointments, dressing changes, pharmacy, etc) are 1:30pm-4pm daily on Tuesday and Wednesday, and 7:30am-11:30am on Friday. Please also note: SHS is CLOSED from 12pm-1pm for the lunch hour daily.

There are no weekend hours for intersession or for summer semesters.

A visit fee is required during this period to be seen as a patient at SHS. The fee is $30 per visit, in addition to any other charges you may incur during your appointment (lab, pharmacy, xray, etc). The reason there is a visit fee is because during intersession, no student fees are supporting campus services. We are open as a courtesy and convenience to students even when there are no classes, but your tuition and fees do not cover this period of service.

If you need care when SHS is not open, do not forget about our free 24 hour nurse line. Just call our main number below and wait on the line. This service is available to all ECU students.

For more information about our intersession hours or the visit fee for service, call us at (252) 328-6841.

blue-cross-blue-shield-logoGreat news!!!  ECU Student Health Services is now an in-network provider for BlueCross BlueShield health insurance plans!

Students with BlueCross BlueShield (BCBS) health insurance plans now can utilize Student Health Services (SHS) just as they do any other participating provider.  SHS will file any charges to the insurance plan and coverage will be determined by the plan benefits and policy terms.  Deductibles, co-insurance, and any out of pocket amounts are determined by the individual policy; we encourage students and parents to become familiar with what their BCBS plan covers as well as any exclusions or limitations that may be stipulated.

Students desiring to file their BCBS insurance MUST bring a copy of their current insurance information and present it upon check in when they come for visits at SHS.  If the policy holder is a parent, the student must also provide that parent’s name, date of birth, and address.

There is no co-pay at SHS because the student fees paid with tuition cover the office visit charge.  Distance education students do not pay student fees, so they will be subject to a $30 SHS access fee for each visit.

Any charges that are not covered by a student’s BCBS plan will be sent to the Cashier’s Office and applied to the student’s main tuition bill.  Those charges should be paid timely to avoid issues with registration, obtaining grades, or requesting transcripts.

For more information, call us at (252) 328-6841 or e-mail gotquestions@ecu.edu.

 

Nibbles for Health….December

brocoli
Broccoli is a nutritional powerhouse. Here are some reasons it should be an essential part of your diet.

Vitamin C
One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.

Bone Health
Broccoli contains high levels of both calcium and vitamin K both of which are important for bone health and prevention of osteoporosis.

Sun Damage
Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

Immune System
One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.

Roasted Broccoli
• 1 ½ pounds of broccoli
• 3-4 Tbsp olive oil
• Juice from half a lemon, about 1 Tbsp
• Kosher salt
• 2-3 garlic cloves, minced
• Freshly ground black pepper
• 1/4 cup grated Parmesan cheese, or to taste

Instructions
1 Preheat the oven to 425°F. In a large bowl toss the broccoli florets and minced garlic with olive oil and lemon juice until lightly coated. Sprinkle salt over the broccoli and toss to coat.
2 Arrange the broccoli florets in a single layer on a greased or parchment lined baking sheet. Roast for 16-20 minutes, until cooked through and nicely browned.
3 Put the roasted broccoli back in the bowl and toss with lots of freshly ground black pepper and the grated Parmesan cheese. Recipe from www.simplyrecipe.com

December/January Holiday Intersession Hours and Information

Doctor showing clock

Student Health’s hours of operation will vary around the upcoming winter holiday break.

**Please note:  student fees do not cover services during University intersession breaks. Each SHS clinic visit is subject to a $30.00 fee from December 21-January 8, 2016.**

Thursday, December 17
CLOSED 12:00-5:00pm for a staff and division event

Saturday, December 19 – Sunday, December 20
CLOSED

Monday, December 21 – Wednesday, December 23

Medical care and pharmacy open 1:30pm-4:00pm only.  Office is open for general business (dropping off records, medical releases, etc) from 8:00am-12noon and 1:00pm-5:00pm.  CLOSED 12:00-1:00pm.  ***All students must pay a $30.00 visit charge for medical care during this time since there are no classes or student fees paid during this period***

Thursday, December 24 – Sunday, January 3, 2016

CLOSED

Monday, January 4 – Tuesday, January 5
Medical care and pharmacy open 1:30pm-4:00pm only.  Office is open for general business (dropping off records, medical releases, etc) from 8:00am-12noon and 1:00pm-5:00pm.  CLOSED 12:00-1:00pm.  ***All students must pay a $30.00 visit charge for medical care during this time since there are no classes or student fees paid during this period***

Wednesday, January 6
CLOSED until 1:30pm.  Medical care and pharmacy services available 1:30-4:00pm. ***All students must pay a $30.00 visit charge for medical care during this time since there are no classes or student fees paid during this period***

Thursday, January 7 – Friday, January 8
Medical care and pharmacy open 1:30pm-4:00pm only.  Office is open for general business (dropping off records, medical releases, etc) from 8:00am-12noon and 1:00pm-5:00pm.  CLOSED 12:00-1:00pm.  ***All students must pay a $30.00 visit charge for medical care during this time since there are no classes or student fees paid during this period***

Don’t forget:  anytime SHS is closed, you still have access to medical advice.  Call 911 for emergencies, but if you just want to talk to a nurse about an issue, call 328-6841 and stay on the line to be transferred to our free, 24 hr nurse line. You can also find self care information for treating your problem on our webpage, or you can submit a question to gotquestions@ecu.edu

Have a wonderful holiday break, Pirates!!!

Nibbles for Health….October

 

Pumpkins2PUMPKINS!!!

Nutrition and Health Benefits

  • A cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A, which aids in vision, particularly in dim light, according to the National Institutes of Health.
  • Pumpkin is an often overlooked source of fiber, but with 3 grams per 1 cup, and only 49 calories, it can keep you feeling full for longer on fewer calories.
  • Nuts and seeds, including those of pumpkins, are naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or “bad” cholesterol.
  • Toasted pumpkin seeds contain L-tryptophan, a compound which improves mood naturally and may even be effective against depression.
  • Ever heard of bananas being touted as nature’s energy bar? Turns out, a cup of cooked pumpkin has more of the refueling nutrient potassium, with 564mg to a banana’s 422mg.

Fun Food Facts

  • Pumpkins are usually orange but can sometimes be yellow, white, green or red.
  • The name pumpkin comes from the Greek word ‘pepon’, meaning ‘large melon’.
  • Giant pumpkins can be grown for competitions. In 2010, the world record was 1810 pounds!
  • Pumpkins are popular decorations during Halloween. The tradition is believed to have come from Ireland, where they used to carve faces into turnips, beets and other root vegetables.


Pumpkin Oatmeal in a Crockpot

Ingredients

  • 1 cup Coach’s Oats or steel cut oats
  • 1 cup pumpkin puree (not pie filling)
  • 3 cups water
  • 2 tsp. vanilla extract
  • ½ tsp. pumpkin pie spice
  • ½ tsp. cinnamon, ground
  • 1 tsp stevia (to taste), optional
  • 1 pinch salt

 Instructions

In a bowl that will fit in your crockpot, add all of your ingredients and stir. Place the bowl in the crockpot and fill the crockpot with water until the water comes up at least half way of the inner bowl. Set your crockpot on low for 6 – 8 hours.

Serve with brown sugar, maple syrup, pat of butter, cranberries, pumpkin seeds, or nuts.

Notes
Calories per cup: 143, Fat: 2.5, Cholesterol: 0, Sodium: 48, Carbs: 25, Fiber: 6, Sugar: 2.1, Protein: 6

Recipe from Peanutbutterandpeppers.com

 

Nibbles for Health…..September

cherries Cherries are packed with health-benefiting nutrients and unique antioxidants. The cherry fruit is part of the Rosaceae family which also includes almonds, peaches, apricots and plums.

Health Benefits:

  • Red cherries are low in cholesterol, fat, sodium and 1 cup of cherries, with pits, contains only 74 calories. They are also a very good source of fiber and Vitamin C.
  • Tart cherries are known to contain certain pigments called anthocyanins that are very effective in relieving pain associated with arthritis and sports injuries.
  • Cherries are also rich in melatonin, which can help relieve insomnia and headaches.
  • Cherries are an excellent source of potassium, which helps regulate heart rate and blood pressure
  • The powerful antioxidants such as lutein and beta carotene found in cherries are associated with anti-aging and cancer prevention.

Add Cherries to your diet:

  • Add cherries to a fruit salad to add color, flavor and variety
  • Poached cherries make an excellent topping for frozen yogurt.
  • Dried cherries add sweetness to oatmeal or trail mix.
  • Add frozen cherries to a smoothie (see recipe below)

CHOCOLATE CHERRY SMOOTHIE

  • 1 cup frozen cherries
  • 1 container cherry Greek yogurt
  • 1 tsp cocoa powder
  • 1 cup chocolate almond milk
  • Add ice for additional thickness

Directions: Add all ingredients to blender and blend until desired consistency.

Healthy Tip: Add frozen spinach for an extra dose of iron and vitamin C

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