Are you feeling stressed out as you prepare for the end of the semester? Join us for this fun event and discover the many ways to relieve some of that stress. Whether it’s coloring, jumping rope, hula hooping or petting a dog, we’re confident you’ll leave less stressed than when you arrived. We’ll also have healthy and some not so healthy snacks that you can grab and take on the go. Good fuel for the brain and the body. If that’s not enough to get you energized, Diversity will be hosting a Coffee Bar that is sure to meet your caffeine needs. Scantrons and #2 pencils will also be available to those who attend. We hope to see you in attendance and will be cheering you on as you head into finals week. Finish strong!
BY: Chelsea DeLuca Montminy | Resident Director of Laguna Hall
Avoid the freshmen 15 by putting your dorm to use! It seems the odds are against you after move in day. With the new stress and freedom college offers you; the all you can eat opportunities at the café, late night events with late night snacks, the need for constant coffee – but let’s be real we usually drink more cream or sugar than actual coffee. Exercise not only helps us avoid the freshmen 15 but it helps us be healthy and it helps naturally reduce stress. Part of being in college is learning to care well for our bodies, which is also caring for our souls. We are temples of the Holy Spirit, and exercising and eating right are ways to steward our bodies. We are His creation. He made us well, and part of being made by the Creator and made in his image, is to care for our bodies, to love our bodies by eating well and working out. To work out to be healthy, not to be a certain size or look a certain way, but to love and care for the bodies God has given us. Just in case you think the freshmen 15 is a myth it does creep in and happen. This transitional period brings a lot of dynamics, sometimes we gain weight as a result. We need emotional, spiritual and physical health in these transitions. Gaining weight is not bad, we want to learn to be healthy with what we have, learn to steward our bodies well.
- Cornell University researchers found that college freshman can gain half a pound per week on average.
- The American College of Sports Medicine (ACSM) found that both male and female college stu dents eat approximately 500 additional calories between the hours of 8 p.m. and 4 a.m.
So what are some ways you can work out when you don’t have much time, money or space? Next time you reach for coffee for extra energy consider working out for energy. A balanced exercise plan includes, Cardio, Strength Training, Stretching and guess what?!?! You can do all of these in your room! Here are some ideas to use for working out, at the end is a few links to resources. Enjoy 🙂 Cardio: Aim for about 30-60 minutes 3 days a week but anything is better than nothing Mountain climbers – hands on the floor, arms shoulder width apart, draw your knee into your chest one at a time, kind of like running in a plank position. Do intervals 30 seconds fast, 30 seconds slow, rest, try a minute at a steady pace, break for 20 seconds and go again: High knees –running in place and bringing your knees up past your waist Butt kicks – running in place, kicking yourself in your butt Jumping jacks – remember being little and jumping jacks were fun? Now it’s a workout DANCE – grab your friends and have a dance party Run the stairs in your building with your floor mates Run to back bay with friends Run some sprints on the soccer field Strength Training: 8-12 exercise 2/3 times a week. If you aren’t gaining or maintaining muscle you might be losing it. Be creative and have fun. You can google any of these! Desk push-ups– hands shoulder width apart feet on the floor in a plank position facing the desk – lower down and lift up slowly and then quickly try to do 10 slow and 10 fast; You can do variations with halls on the wall, edge of bed, chair, and floor. Six pack abs: use your heavy text books sit ups: lap on your back with your feet on the floor, pulled in almost touching your butt, hold the text book to your chest and come up and down, try 3 sets of 30; Russian twists: same position, come up slow holding the text books to your chest, twist and tap your elbow on the ground on your left, then twist all the way to the right and tap elbow continue for 30 taps on each side. Use your chair for leg lifts: sit on the edge of the chair, holding yourself with your arms and lift both feet off the ground then bring your knees into your chest – repeat 3 sets of 30 Planks: hold yourself in a plank position for 10 seconds, build up to as long as you can hold, challenge yourself and go for 2 minutes – have a competition with your roommate or floor mates, who can hold a plank the longest? Squats using your Desk Chair as a target: put your legs shoulder width apart, optional to hold a heavy text book to your chest, squat slowly, keeping your knees behind your toes, and tapping your bottom to the chair, but don’t sit, continue for 3 sets of 15. For more intensity do a jump squat. Forward lunges: keep holding that text book, start with feet shoulder width apart, step forward with one foot, keeping the knee behind the toes, and come back and do it again, do 3 sets of 15, on each leg. For more intensity, you can stay in a lung position and jump instep of step, repeat 15 time on each leg. Use your bed or chair for triceps dips – sit on the edge of your bed, place your hands on each side of you close to your hips, slide your butt off the bed but stay close, and slowly dip up and down. Superman: Lower back exercise lay on your stomach facing down, arms at your side, exhale, lift head, and upper body up, “crunching” towards the hips, and lower slowly, repeat 10 times. Stretching: Reduces our chance of injury, helps us relax, and you don’t need any extra equipment.
Here is a link for a few stretches, you can also go to Youtube and look up yoga videos. http://www.sparkpeople.com/resource/stretching_benefits.asp
Remember working out is part of stewarding our bodies well. It is part of learning how to care well, learning what our bodies need to serve God, what our bodies need to do our homework, to be healthy in community. Our bodies all do well with different kinds of workouts, so try these, check the links, google dorm room workouts, try high intensity, low impact, yoga, try a variety and see what is good for you and your body. Dorm room workouts are great ways to keep working out while at college. Let me know if you have questions or want more dorm room workout ideas. I encourage you to be creative with movement in any space you have, see it as fun to learn to workout in a new space and season of life.
More Dorm Workout Ideas:
Great resources for different video workouts that can be done in your dorm with no extra equipment https://www.fitnessblender.com/videos
More intense 5 day dorm room training, great workouts http://tone-and-tighten.com/2014/08/best-dorm-room-workouts-weekly-workout-plan-at-home-bodyweight-exercises-to-get-you-through-the-week.html
Awesome resource for strength: http://www.sparkpeople.com/resource/fitness_articles.asp?id=629&page=2 https://www.pinterest.com/explore/dorm-room-workout/
Follow two Vanguard alums as they provide great resources for High Intensity Interval Training: https://www.instagram.com/hiitburn/
Thrive are workshops sponsored by the Living Well Committee. The purpose of these workshops are to provide students with practical tools to help them experience greater well-being in the four domains of Emotional, Physical, Spiritual and Relational well-being.
The Thrive workshops are designed to be experiential in that the students become active participants in the learning process either through Q & A and/or hands on learning and practicing of tools they can immediately implement. These workshops are proactive vs. reactive and address the challenges that our students face. Our goal is to help our students become resilient, confident and responsible men and women of God who will flourish during their time at Vanguard as well as in the years to come.
The workshops will take place once a month for 50 minutes. In the Fall, Thrive will occur the second Monday (9/12, 10/10, 11/14) of every month from 10:00-10:50am in Smith 101.
Welcome Week (Orientation)
Orientation is mandatory for ALL new students. Please clear your schedules for August 19-21.
We are excited to greet you on Friday, August 19th. Orientation programming is still being finalized. This is a sample schedule based on Orientation 2015. Final details will be updated August 1.
Friday, August 19
|8:00 AM-12:00 PM||Rotating Check-in|
|Freshmen in Huntington Hall & Laguna Hall 5th-7th floors (Group A):||8:00 AM|
|Freshmen in Huntington Hall & Laguna Hall 2nd-4th floors (Group B):||9:00 AM|
|Commuters, Residential Transfers & Catalina Hall (Group C):||10:00 AM|
|11:00 AM-3:00 PM||Commuter Orientation and Lunch (all commuters and families)|
|1:00 PM-4:00 PM||Rotating Welcome|
|Residential Freshmen (Group A):||1:00 PM|
|Residential Freshmen (Group B):||2:00 PM|
|Commuters, Transfers & Catalina (Group C):||3:00 PM|
|4:00-5:30 PM||Student Orientation Kick-Off|
|4:00-6:00 PM||Family Orientation|
|5:30 PM||Incoming Class Picture|
|6:00-7:30 PM||Family BBQ|
|8:00-9:00 PM||Worship and Communion|
|9:00-9:30 PM||Student Commissioning|
|10:00-11:00 PM||Resident Students: Meet your floor|
|11:00 PM-1:00 AM||Private Target Party (Target opens for us at 11:30)|
Saturday, August 20
|Noon-1:00 PM||Academic Talks|
|1:00-2:00 PM||Snack & Share Group Time|
|2:00-3:00 PM||Student Life Talks|
|3:00-4:00 PM||Group Time|
|6:00-8:30 PM||Beach Bonfire (optional)|
Sunday, August 21
|8:00-Noon||Church (commuters may attend home church)|
|Noon-2:00 PM||Group Time|
|2:00-3:00 PM||VU Talks|
|3:00-6:30 PM||Welcome to the Neighborhood Expo & Block Party|
|7:00-9:00 PM||Orientation Closing and Dessert|
By Michele Robison, PhD | Associate Director of the Counseling Center
Is it really important to count our blessings? According to research, the answer is a resounding Yes! When we are able to focus on the blessings, or what is going well in our life, we experience positive emotions. Positive emotions are known to increase dopamine and serotonin levels, neurotransmitters that not only enhance mood but improve memory as well. In fact, optimistic people have been shown to engage in more creative thinking, are better at problem solving, have improved performance, rebound from negative events more quickly, set more goals, put more effort into attaining goals, stay more engaged in the face of difficulty, rise above obstacles more easily, cope better in high stress situations, and maintain higher levels of well-being then their pessimistic counter parts.
Negative thinking is believed to be the cause of 75-98% of illnesses (Leaf, 2011) and fear triggers more than 1,400 physical and chemical responses and activates more than 30 different hormones. (Leaf, 2009). Now that can’t be healthy!
Even a momentary focus on the positive can have a beneficial impact.
One study showed that children who were told to think about something that makes them happy before putting blocks into particular patterns, significantly out-performed children who were not given that instruction. Another study showed that students who were told to think about the happiest day of their life before taking a standardized math test, significantly out-performed the students who were not given that instruction. And Doctors who were primed to feel happy by simply giving them a lollipop came to more accurate diagnoses more quickly and were more creative in treatment solutions then the doctors who were not primed to feel happy. (Achor, 2010) Note to self, next time you see your doctor give him/her a lollipop and reap the benefits of doing so!
Scientists have shown that we can create new neural-pathways in our brain with intentional focus. If we tend to focus on the negative, our brains will be wired to pick up the negative and drop the positive in our day-to-day lives. The good news is, it works the other way around as well.
In a study at Harvard University, research subjects played the game Tetris for several hours a day, three days in a row. Tetris is a game where shapes fall from the top of a screen and the objective is for the player to rotate the shapes to create an unbroken, horizontal line across the screen before it hits the bottom of the screen. After playing Tetris for several hours over a three-day period, subjects dreamt about falling shapes and begin to subconsciously find themselves looking at how various shapes in their environment could be turned to create unbroken lines.
Shawn Achor, the author of The Happiness Advantage stayed up playing the game Grand Theft Auto until 4:00 A.M. He recounts that for five hours following playing the game, he found himself scanning the streets looking at which cars he could break into. The good news is he stopped himself from acting on his thoughts yet this does demonstrate the power behind where we place our focus. Think about the video games you play. What impact might they have on your thought life?
There have been numerous studies that have shown that intentional focus allows our brain to get stuck in how we view the world. With ongoing repeated focus, we can actually create new neural-pathways in the brain that are enduring. This means we are not doomed to a life of negativity. We can use our mind to change our brains, to change our mind for the better! What? In other words, if we begin to scan our environment for things that are going well, we will eventually create new neural-pathways so that our brain focuses more easily on the positive aspects of life rather than the negative. This does not mean we will not ever experience negativity again. It does mean, we will have a better outlook when facing adversity and we will rebound more quickly from the adversity.
The 3 Blessings Journal is one way to train our brains to scan for the positive in life. Depressed subjects were asked to write down 3 things that went well at the end of the day and why it went well for a period of one week. At the end of the week, subjects reported not only a significant decrease in depression but also a greater level of happiness. This effect was seen up to six months later. (Seligman, 2011)
By simply writing down 3 things that go well in our day along with why it went well, we can experience a more optimistic look on life and reap the emotional and physical benefits.
I would be remiss if I did not point out that what science is now discovering is what God’s word has been teaching us all along, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving present your requests to God. And the peace of God which transcends all understanding will guard your hearts and your minds in Christ Jesus.” Phil. 4:6-7. God is deserving of our thanks but it is much more than that. When we seek Him through prayer and give thanks, He guards our hearts and mind. What does this mean? It means we experience peace and joy despite our circumstances. God knew that by giving Him thanks, it would transform us. We reap the benefits of a life filled with joy and peace.
Image sourced from Marquette Magazine
- Achor, Shawn. (2010). The Happiness Advantage. New York: Crown Business Publishers.
- Leaf, Caroline. (2011). You Are What You Think: 75-98% of Mental and Physical Illnesses Come from Your Thought Life. www.drleaf.com.
- Leaf, Caroline. (2009). Who Switched Off My Brain? Inprov, Ltd.
- Seligman, Martin. (2011). Flourish: A New Understanding of Happiness and Well-Being. New York: Free Press
By: Mary Darden, Family Nurse Practitioner | Student Health Center
Germs are everywhere– some are harmless while others make you sick. Viruses and bacteria are “germs” that you cannot see without a microscope. That’s what makes them so sneaky! All of a sudden you find yourself sneezing, coughing, feverish, and fatigued. These symptoms are actually your body’s immune system fighting to keep us well by destroying the virus or bacteria that has so rudely invaded your body. Germs invade your body through various ways. One of the most common ways is through your hands. Some viruses and bacteria can remain on surfaces for days or even weeks. So when you open that door to a classroom, you never know what virus or bacteria you’ve just touched. Therefore, if you eat something or wipe your eye or nose, those germs can enter your body and can potentially make you sick.Bacteria and viruses can also spread through respiratory droplets and saliva. Respiratory droplets can also spread to surfaces through coughing and sneezing. A sneeze can spread up to 3-5 feet! This means when someone sneezes, coughs, or you kiss or share drinks or utensils, you can become infected. To help decrease the spread of germs during cold and flu season I have put together 7 practical ways you can protect yourself and others…
1. WASH YOUR HANDS for at least 20 seconds!
Before eating or touching your face and after touching surfaces or handshaking. Also, you may use alcohol based hand sanitizer and allow your hands to dry completely. Follow this link to learn how to properly wash your hands: http://www.cdc.gov/healthywater/hygiene/hand/handwashing.html
2. Cover your cough or sneeze in your elbow, not your hand.
3. Get Vaccinated- talk to your health care provider about getting vaccinated against the Flu and other communicable diseases. Make sure all your immunizations are up to date.
4. If you’re sick, Stay Home! Don’t spread your sickness to others.
5. Clean and disinfect surfaces with Clorox wipes or other over the counter disinfectants. The surface must be dry after washing to be completely clean.
6. Avoid touching your eyes, nose, and mouth.
Visit the Centers for Disease Control website to learn more about germs, staying healthy, and the flu:
AND REMEMBER: Eat healthy and nutrient dense meals, increase water intake, and exercise for at least 30 minutes daily to keep your body fit and immune system strong. This will help you to better fight diseases and illnesses.
For more about Healthy Living: http://www.cdc.gov/healthyliving/
Schedule below is tentative and will be updated as events and event times are confirmed. Thank you.
8:00 – 9:00 am: Check-in (In front of Needham Chapel)
Please check in between 8:00-9:00 am and collect information for the day, as well as specialty items. If you are unable to arrive at that time, your student can check in on your behalf. Continental breakfast will be provided.
9:00-9:50 am: Devotions with Justin McIntee (Needham Chapel)
Please join us for a morning devotional as we kick off this special day.
10:00-11:00 am: Healthy Body, Healthy Mind (Needham Chapel)
The Alzheimer Association is back by popular demand. Their standing-room only presentation was praised with rave reviews about the important reminders regarding our health.
11:00-11:30 am: Aging Well Post 50 (Needham Chapel)
Enjoy tips and tricks for aging well offered by Vanguard’s own Kinesiology Department.
11:30 am – 12:30 pm: Lunch on Own (VU Cafe or Off Campus)
Enjoy our Cafe: Adults- $8, children (5-10)- $5 (Cash Only) or take your student to their favorite location off-campus (students love to be spoiled).
12:30 – 2:00 pm: Dessert with the President (Needham Courtyard)
We will enjoy a dessert together and have a chance to hear from our beloved President Beals.
2:00 pm: Men’s Baseball vs. Concordia (Baseball Field)
2:00 – 4:00 pm: Lewis Wilson Institute (Heath 109)
Our very own Provost Dr. Doretha O’Quinn will be hosting two sessions regarding African American Experience in the Foursquare church. Students will receive chapel credit (1 per session). Session One: 2-3 pm; Refreshment Break: 3-3:15 pm; Session Two: 3:15-4 pm. For more info…
4:00 pm: Giving Thanks to Vanguard Grandparents (TBD)
This is our time to celebrate you! We know that many of our students are able to attend Vanguard due to their grandparents’ support and encouragement and we want a chance to say thanks!
5:00 pm: Dinner on Own (VU Cafe or Off Campus)
Enjoy our Cafe: Adults- $9, children (5-10)- $5 (Cash Only) or take your student to their favorite location off-campus (students love to be spoiled).
8:00 pm: Theatre Department presents Ah, Wilderness! (Lyceum Theatre)
A tender comedy that explores coming of age and young love in Idyllic 1906. Ticket price: $14. Available tickets may be purchase at the door or in advance online. Our theatre department is superb. Don’t miss your chance to see the comedy Ah, Wilderness!
10:30 pm: Ah, Wilderness! Open Forum (Lyceum Theatre)
Consider getting a behind the scenese view of Ah, Wilderness! during this open forum discussion with Director Kevin Slay.
Now to impress your families this Christmas break, here are a few recipes to try over break! Both recipes involve spinach which is nutrient dense and has TONS of flavonoids (act as an antioxidant). As college students, we tend to not always consume the healthiest foods; adding spinach to your diet is a good way to get a bunch of different vitamins and minerals!
Yield: Makes 6 to 8 servings
- 1 (6-oz.) package fresh baby spinach, thoroughly washed
- 1/3 cup refrigerated pesto sauce
- 1 (15-oz.) jar Alfredo sauce
- 1/4 cup vegetable broth*
- 1 (25-oz.) package frozen cheese-filled ravioli (do not thaw)
- 1 cup (4 oz.) shredded Italian six-cheese blend
- Garnishes: chopped fresh basil, paprika
- 1. Preheat oven to 375°. Chop spinach, and toss with pesto in a medium bowl.
- 2. Combine Alfredo sauce and vegetable broth. Spoon one-third of alfredo sauce mixture (about 1/2 cup) into a lightly greased 2.2-qt. or 11- x 7-inch baking dish. Top with half of spinach mixture. Arrange half of ravioli in a single layer over spinach mixture. Repeat layers once. Top with remaining Alfredo sauce.
- 3. Bake at 375° for 30 minutes. Remove from oven, and sprinkle with shredded cheese. Bake 5 minutes or until hot and bubbly. Garnish, if desired.
- *Chicken broth may be substituted.
- Note: For testing purposes only, we used Santa Barbara Original Basil Pesto and Bertolli Alfredo Sauce.
Spinach and Mozzarella Grilled Cheese
- ½ Tbsp olive oil $0.08
- 1 clove garlic $0.08
- ¼ lb. frozen cut spinach $0.38
- Pinch of salt & pepper $0.05
- 2 ciabatta rolls $1.33
- 1 cup shredded mozzarella cheese $1.00
- 1 oz. feta cheese $0.43
- pinch red pepper flakes (optional) $0.05
- Mince the garlic and add it to a skillet with the olive oil. Cook over medium-low heat for 1-2 minutes, or until it begins to soften. Add the frozen spinach, turn the heat up to medium, and cook for about 5 minutes, or until heated through and most of the excess moisture has evaporated away. Season lightly with salt and pepper.
- Cut the rolls in half. Add about ¼ cup of shredded mozzarella and ½ oz. of feta to the bottom half of each roll. Divide the cooked spinach between the two sandwiches, then top with a pinch of red pepper flakes, plus ¼ more shredded mozzarella on each.
- Place the top half of the ciabatta roll on the sandwiches and transfer them to a large non-stick skillet. Fill a large pot with a few inches of water to create weight, then place the pot on top of the sandwiches to press them down like a panini press. Turn the heat on to medium-low and cook until the sandwiches are crispy on the bottom. Carefully flip the sandwiches, place the weighted pot back on top, and cook until crispy on the other side and the cheese is melted. Serve warm.