Time Management

Stephen R. Covey said, The key is not to prioritize what’s on your schedule, but to schedule your priorities. School, extra-curricular activities, social life, finances, and church callings; keeping life balanced with only 24 hours to manage it all in a single day may seem difficult. Developing good time management skills to schedule your semester, month, week, day, and even hour can be the winning card that pulls you through the competitive game of today. So what are the ways to get the most out of your day?

Identify how you spend your time. Record and assess how you spend your time for a week, 7 days. This will give you a general idea of the “cop outs” in your schedule that can be eliminated.

Begin with the semester. Consider all priorities for the semester (i.e. grades, work, social, extra-curricular activities, and other responsibilities) and where they rank from most to least important. Plan your semester according to those priorities. Once you have registered for classes create a calendar of when assignments are due and any other responsibilities you may have.

Plan out the week and schedule each day. Start with the essentials (i.e. sleep, classes, nutrition, exercise, etc.) then fill in the gaps. There is no right or wrong way when it comes to organizing your week, everyone does it a little differently. Some like organizing responsibilities with 3x5 ca

rds, planners, notebooks, or daily dockets. It’s about finding what works for you.

Finally, it’s okay to say no. Remember what is most important to you. If asked to go out with a friend when your quiz is due or complete an extra assignment that conflicts with another priority it’s okay to say no. You can always propose another option such as: could we get together another day or I have another priority to complete but I know someone who would be equally as great for the assignment if they are available.

For more help on Time Management visit the BYU-Idaho Counseling Center Website.

References:

UI. (n.d.). Time Management. Brigham Young University - Idaho. Retrieved March 26, 2013, from http://www.byui.edu/counseling-center/self-help/time-management

Time Management Strategies for Improving Academic Performance. (n.d.). Virginia Tech . Retrieved March 26, 2013, from www.ucc.vt.edu/lynch/timemanagement.htm

Simple Truths of Weight Loss

According to webmd.com, “Your weight is determined by the number of calories you eat each day minus what your body uses.” If you are consuming more food than you burn then the result will most likely be weight gain. The process of weight loss then becomes a balancing act between nutrition and exercise.

Nutrition. Understanding caloric consumption and the amount of calories within food and beverages are necessary for creating a nutrition plan. Every person is different and so the amount of calories one consumes will be different from another.

The USDA and U.S. Department of Health and Human Services states in the following in the Dietary Guidelines for Americans 2010,  “The total number of calories a person needs each day varies depending on a number of factors, includ¬ing the person’s age, gender, height, weight, and level of physical activity. In addition, a desire to lose, maintain, or gain weight affects how many calories should be consumed.” The good news is, there are free resources are becoming more available to help calculate an average caloric intake, depending on the factors above to meet your individual needs. The following app and website are accessible to you get started on your way to a healthier lifestyle:

My Fitness Pal App  http://www.myfitnesspal.com/
Super Tracker from USDA https://www.supertracker.usda.gov

Exercise. Participating in regular physical activity helps maintain weight and increases the ability to carry out daily activities. For recommended exercise guidelines view our post by following the link, Recommended Exercises. Remember when creating an exercise plan to start small, simple, and within current fitness level.  Utilize the resources available to you on campus as a BYU-Idaho student; such as the Fitness Center (Hart Gym) or the Wellness Center to give you a baseline of your current fitness level, create goals, and build a personal program.

References:

(2012, June 23). Exercise and weight loss. Retrieved from WebMD website: http://www.webmd.com/diet/exercise-weight-control

The U.S. Departments Of Agriculture (USDA) And Health And Human Services (HHS). (2010, December). Exercise and weight loss. Retrieved from Health.gov website: http://health.gov/dietaryguidelines/2010.asp

Good Posture and Your Health

How many times a day do you sit, reach, lift, carry, and stand? Were you aware of your posture? If not it may be something to consider. According to the American Chiropractic Association, “80-90% of the population suffers from spinal pain at some point.” Proper spine alignment is an essential to good health practices yet overlooked. Maintaining good posture may bring about benefits such as: combat back pain, minimize medical bills, increase ability to perform activities of daily living (ADL’s), and portray a higher level of confidence.

 

Test your posture:

 

The Wall Test

Stand back against the wall. Stand straight and tall until the back of your head, shoulder blades, and gluts, touch the wall. Your heels should be 3 to 4 inches out from the wall, feet hip width apart, and knees slightly bent (not locked). Your back should be in a neutral position. Test this by placing one flat hand between the small of your back and the wall.

 

The Mirror Test

Stand in front of the mirror facing the side. Roll your shoulder blades back engaging those muscles squeezing them together slightly. Align your ears with your shoulders and tuck your gluts in by engaging your abdominal.  Keep your feet hip width apart with your knees slightly bent (not locked).

 

The American Chiropractic Association recommends the following spinal health tips:

 

Standing

• When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your low back.
• Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become deconditioned in this position, which may lead to pain.

Lifting

• At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.
• If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.
• If you must lift a heavy item, get someone to help you.

Sitting

• Keep your knees slightly higher than your hips, with your head up and back straight.
• Avoid rolling your shoulders forward (slouching).
• Try to maintain the natural curve in your low back.

Reaching and Bending

• When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.
• Do NOT bend over at the waist to pick up items from the floor or a table.
• Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.
• Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.

Carrying

• When carrying object, particulary if they are heavy, keep them as close to your body as possible.
• Carrying two small objects -- one in each hand -- is often easier to handle than one large one.

• Healthy Diet and Exercise
• While the proverbial jury is still out, we suspect that extra weight puts undue strain on your spine. Keep within 10 lbs. of your ideal weight for a healthier back.
• “Beer belly” is likely the worst culprit, as it puts unwanted pressure on the muscles, ligaments and tendons in your low back.
• The most efficient and effective way to reduce weight is by eating a sensible diet and exercising regularly.
• Consult with your doctor before beginning any exercise program, particularly if you have a health condition.

Sleeping

• Sleeping on your back puts approximately 50 pounds of pressure on your spine. Other positions may be better.

• Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.

• Lying on your side with a pillow between your knees may also reduce the pressure on your back.

• Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.
   

 Click here to view the entire ACA article.

Resources

ACA - Tips for a Healthy Spine. (n.d.). ACA - The American Chiropractic Association (ACA) -  

Representing doctors of chiropractic (chiropractors)- . Retrieved March 13, 2013, from http://www.acatoday.org/content_css.cfm?CID=1458

Slide show: Prevent back pain with good posture - MayoClinic.com. (n.d.). Mayo Clinic. Retrieved March 13, 2013, from http://www.mayoclinic.com/health/back-pain/LB00002_D&slide=4

 

3 Quick-n-Healthy Meals for Singles

Breakfast: Avocado & Salsa Omelet
Serving Size: 1

Ingredients
• 2 eggs
• 2 Tbsp. milk or water
• 1/4 of an avocado
• 1 Tbsp. salsa
• Thin slice cheese
• Optional: add veggies of your choice (onion, peppers, olives, etc.)

Directions
1. Break the eggs into a bowel with milk or water and beat mixture.
2. Spray a frying pan or skillet with non-stick spray. Pour the egg mixture into the skillet and place on low heat. Add veggies (optional).
3. Allow the egg to cook thoroughly without stirring.
4. Cut the avocado and set it aside. Once the egg is almost firm, place the slice of cheese in the middle of the egg and add the slices of avocado.
5. Fold the egg into a burrito shape with the cheese and avocado in the middle.
6. Place the omelet on a plate and top with salsa.


Lunch: Chicken Cordon Bleu Sandwich
Serving size: 1

Ingredients
• 6 oz Chicken breast, boneless and skinless
• Flour
• 1 1/2 Tbsp. Oil
• 2 oz Ham, sliced
• 1 1/2 oz Swiss cheese, sliced
• 1 Kaiser bun
• Lettuce

Directions
1. Heat the oil in a heavy skillet.
2. Dredge the chicken in the flour.
3. Add to the skillet and cook until tender and lightly browned.
4.  Place on a cookie sheet. Top with the ham and cheese. Place in the oven or microwave until the cheese has melted.
5. Place on the bun and garnish with the lettuce

Adapted from, www.recipe4living.com. Click on the link for more recipes.


Dinner: Taco Soup
Serving Size: 6

Ingredients
• 2 lbs. ground beef
• 1 envelope taco seasoning
• 1-1/2 cups water
• 1 can mild chili beans undrained
• 1 can kernel corn, drained
• 1 can pinto beans rinsed and drained
• 1 can diced tomatoes w/ green chilies
• 1 envelope ranch salad dressing mix

Directions
1. In a skillet, cook beef over medium heat until no longer pink; drain.
2.  Follow taco seasoning mix directions on the back of the package.
3. Add remaining ingredients in to a large pot on medium heat, stirring occasionally until the mixture is hot.
4. Add the beef mixture into the pot and stir well. Let simmer for 5 min.

Adapted from, www.tasteofhome.com. Click on the link for more recipes.