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Cougar Health Services May 2016

6 tips for eating healthy on a budget

Person holding fruit

When you’re looking for food that’s cheap, fast and convenient, it can be tempting to make unhealthy choices. If you’ve ever made an effort to eat healthy while on a budget, you’ve probably felt caught in a decision between cost-effective and healthy choices.

We’ve got good news, though: it really is possible to do both! Here are six quick tips to help:

  1. Plan and make a list. Try planning at least three meals for the week and make a list of the specific ingredients you need before you hit the grocery store. Having a plan and a shopping list will help you stick to buying only what you need.
  2. Freeze leftovers. Your healthy meals will stay fresh longer in the freezer than the refrigerator, and takeout won’t be as tempting if you have healthy leftovers on hand.
  3. Check out frozen foods. Frozen fruits and veggies are often just as nutritious as fresh produce, and are also significantly cheaper.
  4. Buy generic or store brands. Generic brands typically have the exact same ingredients and are significantly cheaper than name brands.
  5. Get the most nutritious foods for your money. Some foods rich in nutrients but low in price include: peanut butter, whole wheat bread, tuna, beans, milk, yogurt, eggs, low-sugar spaghetti sauce, pasta, seasonal fruits and vegetables.
  6. Set yourself up for success. No matter how strong your willpower, keeping cookies and soda in the house makes it easy to slip up. Choosing not to buy unhealthy food in the first place will help you avoid empty calories and save money.

You can find more information about building a healthy diet from or by signing up for a Health & Wellness Services workshop on CougSync. If you’re eating on campus, don’t forget to check out the nutrition info provided by Dining Services.

Fitting fitness into your schedule

Woman stretching

Ever wonder why it’s so hard to commit to working out? Quick fixes that promise overnight weight loss are tempting, but can be difficult to maintain over the long term. So how can you start a new fitness habit that sticks? Here are some very simple ways to start squeezing fitness into your schedule.

Play. That’s right, it’s time to play and have fun! Getting active by doing something you enjoy will help you to stay motivated towards your fitness goals. There are so many ways to be active at WSU!

University Recreation offers a wide range of fitness classes, including everything from martial arts to merengue and CrossFit to yoga. Intramural sports are a great way to socialize and be active at the same time. Want to hike or climb? Check out some of the planned trips the Outdoor Recreation offers.

Fitness on the fly. Not sure you have time to commit to a regular fitness class or sport? That’s okay! Finding little opportunities to exercise throughout your day can add up fast. If you take three 10-minute breaks for exercise throughout the day, you’ll reach the 30 minutes of physical activity that many health experts recommend without a huge time commitment.

Consider squeezing in a few jumping jacks, pushups, squats, lunges, tricep dips or whatever else you feel inspired to do as a break from studying or watching TV. Or try walking to and from classes, taking the stairs instead of the elevator or getting your heart rate up with some energetic housework.

Know yourself.  Are you are morning person, or an evening person? Do you prefer going to the gym or exercising at home? In order to find a fitness routine that is sustainable for you, you’ll need to know your habits and preferences.

If you hate running, it’ll be tougher to motivate yourself for a daily jog than for other fitness activities. If you’re a night owl, exercising at 6 a.m. might just not be for you. Set yourself up for success with a routine and activity that fit your personal preferences.

Looking for more tips and tricks on fitness and maintaining a healthy lifestyle? Follow Coug Health on Facebook or check out our current calendar of workshops at CougSync!

Wear sunglasses for healthier eyes

Student wearing sunglasses

Sunglasses are a great fashion accessory, but did you know they’re also critical for keeping your eyes healthy? Sunglasses protect your eyes from a wide variety of diseases and health complications, including:

  • Migraines and headaches. Bright sunlight can trigger migraines and bad headaches. Wearing sunglasses can reduce the frequency and intensity of these headaches.
  • Scratches. Getting dust or sand in your eyes isn’t just painful, it can also be dangerous. Sand and other particles can scratch your eye and cause permanent damage.
  • Snow blindness. Sunglasses aren’t just for summer! Snow reflects 80 percent of UV rays from the sun and can cause a condition called snow blindness, where glare from the sun actually burns your cornea.
  • Cataracts and glaucoma. Exposing your eyes to the sun’s ultraviolet rays for many hours at a time or over the course of many years can cause these serious eye conditions or worsen their symptoms. Cataracts (cloudy areas on the normally clear lens of your eye) and glaucoma (a condition that causes damage to the optic nerve) are both leading causes of blindness.
  • Surfer’s eye. You don’t have to be a surfer to get this! Also known as pterygium, surfer’s eye is a growth on the eyeball itself. It’s usually not serious, but can be painful and annoying. The most common treatments are eye drops, steroids and sometimes surgery. But the best treatment is prevention by wearing good quality sunglasses that wrap around and have 100 percent UV protection!
  • Skin cancer. Nearly 10 percent of skin cancers are found near the eyes. You can protect the delicate, light-sensitive skin around your eyes by wearing sunglasses.

So what kind of sunglasses do you need to give your eyes maximum protection? Polarized lenses are one of your best options. While all sunglasses reduce the intensity of sunlight, polarized lenses go the extra mile to block harmful glare from reflected light. Wearing polarized lenses is a must if you’re doing outdoor activities involving snow or water.

With so many lens and frame options available, everyone should be able to find their perfect pair of sunglasses. Our vision clinic can help you find sunglasses that fit your needs and style, and keep your eyes healthy and protected!

You can take advantage of our May special on sunglasses by giving us a call at 509-335-0360 or visiting our location in the Washington building.

Executive director candidates present vision

Candidates for the position of executive director of Health & Wellness Services and Counseling and Psychological Services will be visiting campus next week. As part of the selection process, each candidate will give a presentation open to the WSU community.In their presentations, candidates have been asked to “describe their vision for Student Health and Wellness/Counseling and Psychological Services, including the role that this unit plays in the strategic goals for the division of Student Affairs and for Washington State University.”We invite you to join us for these presentations and learn more about each candidate below. The candidates are:

Sam Derrick, MHA, CMPE
Wednesday, May 18th
3:00-4:00 – CUE 202

James Parrish, FACHE, FACMPE
Thursday, May 19th
3:00-4:00 – CUE 202

Evaluation forms will be available to provide feedback and comments. If you have questions about the search process, please contact Debbie Senter at 335-2610.

Save on sunglasses at the vision clinic

Student tries on sunglasses


Start your summer with the perfect sunglasses! Get $10 off any pair of sunglasses in stock at the Health & Wellness Services vision clinic between now and May 31, 2016.

We carry a wide selection of sunglasses (and eyeglass frames!) to fit every budget, including designer brands such as Tom Ford, RayBan, Nike, Nine West and Scott Harris. We also stock Acuvue Oasys contact lenses and can order most other brands of contact lenses.

Straining your eyes looking at too many screens? We sell computer eyewear from GUNNAR Optiks that’s designed to help protect your eyes from artificial blue light.

If you’re looking for eyewear accessories, we carry contact lens solutions, eye drops for allergy relief and sports cords for your sunwear.

And, of course, we provide vision care services including comprehensive eye exams, contact lens fittings, pre-and post-op LASIK care, and frame adjustments and repairs and care for medical eye conditions and injuries.

If you have questions about our products and services, give us a call at 509-335-0360 or swing by our location in the Washington building!