Tips

Health Tips

Exercise
It is important to engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. An exercise routine should envelope cardiovascular/aerobic activities, weight training, and stretching. You should aim for a minimum of 20 minutes at least 3 times per week at 60-85% of your Target Heart Rate. Exercise should be fun, so choose an activity you enjoy! Remember to consult with a physician before beginning a new exercise routine.

The following are tips to help incorporate physical activity into your day:

• Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.
• Park the car farther away from your destination.
• Get on or off the bus several blocks away.
• Take the stairs instead of the elevator or escalator.
• Play with children or pets. Everybody wins. If you find it too difficult to be active after work, try it before work.
• Take fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks.
• Perform gardening or home repair activities.
• Avoid laborsaving devices.
• Use leg power-take small trips on foot to get your body moving.
• Exercise while watching TV (for example, use hand weights, stationary bicycle/treadmill/stair climber, or stretch).
• Dance to music. 
• Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
• Make a Saturday morning walk a group habit.
• Walk while doing errands.

Food Safety
Avoiding Food Poisoning
Most people have probably had at least one episode of food poisoning in their lives. Symptoms of vomiting, abdominal cramping, and diarrhea may begin within one to six hours after eating. Sources may be: food left out too long, partially cooked meat or poultry stuffings, or failure to properly reheat left overs or canned food.
The microwave oven has become a mainstay of modern cooking since it cooks food quickly and easily. But it may also cook food unevenly, leaving some parts undercooked. Bacteria may thus survive the cooking process. To avoid this possibility, it is important to follow the directions which accompany the microwave oven. Individual brands may differ slightly. In general, it is important that the following procedures be followed:

• Rotate all foods at various intervals during cooking. This may even be necessary with a microwave that has a turntable.
• Check the internal temperature of meat and poultry to verify that they are thoroughly cooked.
• Cover food to be cooked in the microwave with plastic wrap or other type of plastic covers suited to the cooking vessel. The trapped steam will help decrease evaporation and heat the surface of the food.
• Allow food to stand covered after cooking. Heat will therefore equalize throughout the food from the center.
• Thaw meats before cooking in the microwave. If necessary, use the "defrost" cycle first.

Remember that it takes longer to cook larger quantities of food in a microwave. For example, you must at least double the time needed to cook two baked potatoes instead of one.

Keep your microwave clean in order to promote even heating.

Canned foods are another mainstay of the diet. It is important to check that the can is intact so that the food is safe. If the can is leaking, the ends bulge, or the food has an "off" odor, DO NOT USE IT!


Proper handling of eggs is another important aspect of food safety. Raw eggs are a potential source of salmonella. For this reason, store eggs in the refrigerator. Discard cracked eggs. Egg dishes should be cooked well, kept refrigerated and eaten as soon as possible. Avoid raw or soft cooked eggs (to kill salmonella, boil an egg for seven minutes, fry it for three minutes per side, or poach it for 5 minutes). Refrigerate hard boiled eggs after cooking and bringing to air temperature. Plunging hard boiled eggs in cold water will cause air pockets to form under the shell, which may draw in bacteria. If they are to be eaten immediately after cooling in this manner, there should be no problem.

Other steps you may take to avoid food poisoning include:

• Keep your refrigerator clean.
• Maintain the refrigerator temperature at 40 degrees Fahrenheit and the freezer temperature below 0 degrees Fahrenheit.
• Keep the kitchen clean. Wash counter tops, cutting boards, sinks, stovetops, utensils, dishes, pots and pans in hot soapy water and rinse well.
• Keep pets away from food preparation areas.
• Defrost foods in the refrigerator, microwave, or under cold running water.
• Wash hands and affected kitchen surfaces thoroughly in hot soapy water after handling raw meat or poultry.
• Marinate meats and poultry only under refrigeration. (Do not put the cooked food back into the uncooked marinade).
• Cook pork and chicken thoroughly.
• Hold foods at room temperature no more than one hour before or after cooking.
• Store stuffings apart from the meat in which it was cooked.
• Keep your kitchen insect free.

Nutrition
Eating right is vital to promoting health and reducing the risk for death or disability due to chronic diseases such as heart disease, certain cancers, diabetes, stroke, and osteoporosis. Consider balance, moderation, and variety when choosing foods for each meal. Consuming a variety of foods on a daily basis provides necessary vitamins and minerals. Balancing food groups, maintaining moderate portions sizes, and choosing a variety of foods are important to healthy eating. A healthy diet emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; and Is low in saturated fats, trans fats, cholesterol, salt (sodium), added sugars, and alcohol. Drinking enough water is also essential to keeping hydrated, converting food into energy, carrying nutrients through the body, and removing waste. For access to the U.S. Department of Agriculture’s new food guidance plan, check out http://www.mypyramid.gov.

On Line Health Networks

• http://health.yahoo.com - The health section of Yahoo is a good starting place for general health related topics and discussion. Comprehensive from alternative medicine to health in the workplace.
• http://health.msn.com - The health section of MSN is also a good starting place for general health related topics and discussion. Comprehensive from alternative medicine to health in the workplace.
• http://www.nih.gov/ - National Institute for Health (NIH). Covers health related news and events, health information, grants and contracts, scientific resources, and NIH institutes and offices.
• http://www.os.dhhs.gov/ - US Department of Health and Human Services. Covers consumer information on health related issues, health policy information, and public affairs.
• http://www.cdc.gov/ - US Center for Disease Control. Provides health information, travelers' health, publications available, and training and employment opportunities.
• http://www.webmd.com/  - WebMD provides valuable health information, tools for managing your health, and support to those who seek information.
• http://www.medline.com/about.htm  - Medline's primary mission is to provide quality products and cost containment solutions to health care providers while enhancing the quality of patient care.

Recreation
Pick activities you enjoy or want to learn more about. Try a new experience such as a play or concert. Meet with friends. Observe safety rules when engaged in outdoor exercises.

Self-Esteem
Develop a positive attitude about yourself. Remind yourself of your accomplishments. Set realistic goals. Become proficient in your chosen career. Success and recognition will always increase your self esteem.

Sleep
Get enough sleep each night to wake up feeling refreshed and able to meet your daily responsibilities. Six to eight hours a night should be adequate.
 
Stress Management
To reduce stress you have to identify what your stressors are, then learn how to respond to them differently.  Positive coping behaviors include things as simple as taking a relaxing hot bath, going for a walk, calling a friend, practicing deep breathing or listening to your favorite music.  The following tips may help you avoid stress:  set priorities, get things done on time, delegate, don’t take on too many tasks, tell the truth, resolve conflicts, listen to what others have to say, look at all the alternatives, be realistic, plan ahead, be optimistic, and be assertive.  For information stress management, check out http://www.imt.net/~randolfi/StressLinks.html or http://www.mindtools.com/smpage.html

Fees! How much does it cost?
Each student pays a medical services fee as part of registration each semester. The fee covers the usual services provided at the Student Health Services center. There is a charge for laboratory, pharmacy, immunizations, other miscellaneous services, and no shows. Details are available at Health Services. This is not an insurance fee—this is not health insurance.

Health Records

Health Education
The clinic staff conducts health education events concerning nutrition, immunizations, sexually transmitted diseases, or health concerns of current interest. Health materials and literature are available at the clinic and various locations on campus. Students may simply inquire at the reception window and every effort will be made to give assistance.

• Please visit the Health Education Website for more details on services provided.

Student Health Advisory Committee
The Student Health Advisory Committee consists of seven to ten student members who advise the Student Health Services Director and make various recommendations concerning the health and medical service for UTSA students. The Committee meets monthly as a minimum. To become a member, the student does not need to have a background or currently be enrolled in health studies. Interested students may contact the Student Health Services Director.

How To Make An Appointment With A Doctor Off Campus
If you have health insurance, you should check with your insurance company to determine how to access health care locally. You may call the customer service or information number on your insurance card (usually a 1-800-xxxxx number). Or you may obtain information through your parents, if you are insured under their policy.

If you don’t have health insurance, you may check out the Student Health Services phone number resource list for various local facilities, contact the local medical society for recommended physicians, contact the local hospital referral service or check phone book listings (yellow pages).

Making an appointment with an off campus doctor:

Now that you have the name and number of the physician that you have chosen, follow the steps below.

• Call the physician’s office
• Introduce yourself and ask to schedule an appointment
• Tell them your current symptoms and why you wish to see the physician
• Ask about costs, if that is a concern, and check on methods of payment. ( i.e. credit cards).
• Select the time that you can be seen. (If you make an appointment and then realize you will be unable to keep it, call to cancel the appointment. You may be charged for the visit if you do not.)
• Ask for directions to the office or clinic if needed

Now that you have an appointment, remember:

• Be on time. You may need to be early to complete paperwork before the 
• appointment on the first visit.
• Be prepared to list signs and symptoms
• Be prepared to give your medical history and list any medications you are 
• taking.
• Be prepared to ask questions. You may wish to write down your questions 
• ahead of time.
• Ask questions until you completely understand about your treatment and any
• prescriptions.

If your physician gives you a prescription, be sure you understand what the medication is and how to take it. If unsure – ask questions!! Take your prescription to a pharmacy to have it filled. Make sure you have cash, check or a credit card to pay for it. If you have prescription coverage with your insurance plan, you will need to follow the insurance instructions about obtaining a prescription. Always keep your receipts for insurance or tax purposes.