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Be Well.

Be Orange.

Summer Health Tips

June 9th, 2015

School is coming to an end and the sun is finally coming out, which means….summer is coming! What better way to kick off summer than a ways to maximize the beautiful weather and use this summer as a way to get healthier? Follow these fun and easy tips to make this summer the best one yet.


  1. Drink water! Soda and juice doesn’t quench your thirst on a hot summer day quite like water does, and it takes no more effort than, well, filling up something with water. If you switched to water only for the summer rather than drinking one 20oz soda, 3 times a week, at the end of the season you will save 7,500 calories! That’s over two pounds of body fat exclusively from soda!


  1. Commit yourself to utilizing the weather! Last summer I was so excited when school ended because I could go camping, I could float the river, I could even exercise outside. But as summer dwindled, I realized I took one camping trip, I worked out in a commercial gym, even though a large portion of my workouts consisted of cardio, and the river was never floated. Use what Corvallis gives to us! This weather doesn’t last forever, so use it or lose it.



  1. Stay safe in the sun! If you are following rule one and two, then you have been outside a lot and are very well hydrated. But don’t forget the sun is cruel. One moment it will be your friend, and the next you look like a more red, and a more pained version of your self. Sunscreen is important to use and to keep on hand. And remember to REAPPLY! Stash some in your glove box of your car, so even if you forget, you will still have backup. Unless you forget that too.


Have a safe and successful summer! Be Well Be Orange

Try This: New Ways to Be Well This Spring

April 6th, 2015

Heading into campus this morning I couldn’t help but notice how brilliantly green and lush Corvallis looks. It seems that over Spring Break plant life in every form got together and decided it was time to make an appearance. In the spirit of new growth and a new term, I want to challenge readers to find a new way to Be Well this term. There are an abundance of resources on campus, and the beautiful spring weather makes it easy to find new activities to do outside. If there is anything you have wanted to try, now is the time! Here are just a few suggestions:

Manage Stress

  • Mindfulness Meditation: CAPS hosts these drop-in meditation sessions for students every Tuesday from 3-4. This is a great stress reducer, and no registration is required! www.counseling.oregonstate.edu

Eat Healthy

  • Nutrition Outreach: UHDS offers tutorials at dining halls on Thursdays highlighting a variety of healthy eating tips. Upcoming classes focus on Quick N’ Easy meals, Snacks, and Protein. For a full list of classes as well as locations, be sure to check out their website at: oregonstate.edu/uhds
  • Spring is an amazing time to start trying new fruits and vegetables as well! Local produce is more widely available each month. Asparagus, lettuce, mushrooms, garlic, onions and potatoes are all in season right now. Challenge yourself to make a new healthy meal with something grown right in this community!

Be Active

  • Intramural sports are an awesome way to try out a new sport and connect with new friends. They have everything from soccer to ultimate Frisbee to pickleball. For more information, visit their website: recsports.oregonstate.edu
  • There are also tons of hiking and biking trails throughout Corvallis. Whether you want to try out a hike in a new spot or even ride your bike on one of the many multi-use paths in town, there is plenty of opportunity for a new adventure. Don’t have any equipment? The Adventure Leadership Institute at Dixon has tons of equipment to rent – it’s even affordable!

Build Community

  • OSU has so many opportunities for students to connect with each other on campus. You can learn something new about another culture by attending an event hosted by one of the seven cultural centers on campus. Here is their website and calendar: oregonstate.edu/oei
  • LaSells Student center hosts a variety of events, lectures and exhibits. This is a great way to learn more about a topic of interest, or even discover something new. Head to their site for a full calendar of events: www.oregonstate.edu/lasells

Have fun, and Be Well!

Stay Fit Tips for the Holiday Season

November 24th, 2014

Most people (myself included) have a very hard time saying ‘no’ to all of the delicious treats that are offered during the Holidays. I know they’re not healthy, but there is something comforting about baking cookies at home with the family, or sipping on egg nog while listening to your favorite Christmas carols. While I realize not everyone is as nostalgic about this season as I am, it still might be helpful to learn some tricks to avoid unnecessary snacking at gatherings over the next 6 weeks.

Eat Smart

o   It’s totally fine to cave into cravings once in a while, and in fact, that may help you avoid bingeing later on. Allow yourself to indulge in a slice of pie, or your other favorite treats from time to time, and you won’t feel deprived later on.

o   If you have already eaten lots of junk, know that’s it is acceptable to pass on seconds. Even if someone offers, they probably won’t be too upset if you turn down that extra helping of buttery mashed potatoes.

o   It takes about 20 minutes for your brain to send out signals of fullness from the time you start eating. Eat slowly and mindfully to prevent overeating.

  • Having conversations can be a great way to not only catch up with people you haven’t seen in a while, but will help prevent mindless snacking.

o   Fill up on the right stuff. Protein and fiber will keep you feeling fuller for longer than empty calorie foods.

  • For protein: nuts, hummus (doubles as a fiber source!), eggs, meat and cheese (in moderation)
  • For fiber: legumes, beans, brussels sprouts, broccoli, raspberries, avocados, sweet potatoes and whole wheat pasta
  • Try to limit: white potatoes, white pasta or bread, cranberry sauce, spinach and artichoke dip (creaminess comes from mayo, cream cheese and sour cream)

Watch what you drink

o   When you’re at a social gathering, it’s natural to want to hold a drink. That doesn’t mean it has to be eggnog (which packs about 230 calories per cup). Try drinking water or hot herbal tea instead.

o   If you do want to indulge (‘tis the season, right?), make a drink in a tall, skinny glass. Studies show that people drink slower, and fill their glasses up less than in short and stout cups!

Stay active!

o   I know it’s cold outside, but there are still plenty of ways to stay active! Get a group together to take a walk after a large meal to avoid getting so sleepy.

o   Go ice skating, snow shoeing, or tubing. Check your local area for places to do so, but this is a fun way to get people together that doesn’t involve zoning out in front of the TV for hours on end.

  • You can rent TONS of equipment from Dixon Rec Center for practically nothing: http://oregonstate.edu/recsports/ALI/equipment-rental-bike-shop

o   If you MUST watch football (or the 24 hour marathon of A Christmas Story) all day, try these workout tips during commercial breaks:

  • 50 crunches
  • 30 squats
  • 20 push-ups
  • 20 lunges
  • Add any other workout moves you like!


Happy Holidays, and Be Well!

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