Hawk Eyes – Nov. 18

Let’s Talk About It

The Impact of the 2016 Election will be our first monthly open forum to discuss current issues here at Hilbert, in Buffalo or in the country. Every month, RAs and the professional staff will gather in one of the communal spaces and talk about an array of issues. Hearing our students’ desire to talk about the election, we will begin with students’ thoughts on this historic election and what the future could hold.

In the future, topics could range from masculinity in today’s society, how virtual communication has evolved personal relationships or highlight an event in the news that students feel is important to talk about. All topics will be picked by students and facilitated by students, when possible.

We hope you join us for our first discussion on Wednesday, November 30, 2016 at 6 p.m. in the Trinity Ground Floor Lounge. We encourage all attendees to bring their dinner if they desire.

 

RA Recruitment

Looking to obtain an amazing leadership position on campus? Hoping to engage with your peers outside the classroom? Well this is the opportunity for you. Become an RA. The Office of Residence Life will be hosting two information sessions for students to ask current RAs about the RA role. Applications will be made available on December 2nd. Have a question? Email Jake Peters at jpeters@hilbert.edu

 

Looking for a Part Time Job?

The holidays are quickly approaching – are you looking for a part time job? Visit the Purple Briefcase and check out the jobs that are posted specially for Hilbert College students.

 

From the Office of Multicultural Affairs and Social Justice

 timbit-tuesdays

Important Upcoming Dates  

November 19 – Grind Time, 8:00 pm – 10:00 pm, St. Joes 1st Floor Lobby

November 20 – Sunday Mass, 7:30 pm – 8:00 pm, St. Clare’s Chapel

November 20 – International Thanksgiving, 7:30 pm – 9:30 pm, Rufino Lobby

November 21 – Hire a Hawk, 10:30 am – 12:30 pm, Bogel Hall Front Foyer

Thanksgiving Service Activity, 12:30 pm – 2:00 pm, Bogel Hall Front Foyer

Thanksgiving Dinner/Movie Night, 6:00 pm – 9:00 pm, Trinity 3rd Floor

Popcorn Toss, 6:30 pm – 7:30 pm, Trinity 3rd Floor

November 22 – Last Bit of Wisdom, 4:00 pm – 6:00 pm, Trinity Lobby

November 23 – Residence Halls Close

November 23-25 – Thanksgiving Break – No Classes

From the Hilbert Wellness Center: How to Avoid the Holiday Bulge

From the Hilbert College Wellness Center
by Kirsten Falcone, RN

holiday-bulgeHow to Avoid the Holiday Bulge:
Making Wise Choices During the Holiday Season

With the Holiday season upon us, many college students are already regretting the “Freshman 15” (as well as the sophomore, junior and senior 15) they already added to their weight this year. But now, here come the Holidays, with their usual amount of irresistible snacks and food, and fewer chances to get outside and burn off the calories. It would be easy to just give up and buy a larger clothing size!

But wait! Before you devour that second piece of pumpkin pie and suck down the eggnog, here are some great tips that may help you to avoid the bulge this year, and not have to make losing weight part of your New Year’s resolutions.

  1. Eat your vegetables first. Your plate should be half-full of vegetables, more than a quarter grains and rice, and less than a quarter protein. If you eat the healthiest part of your meal first—your vegetables and fruit—you will have less room for fatty and calorie-laden foods.
  2. Keep your protein lean. If you are eating turkey, remove the skin. Don’t dump on lot of extra gravy. With fatty meats, cut back on your proportions, skip the breaded selections, and trim off the fat.
  3. Skip the fat. (See above.) If your table is like mine, everything on the table is bound to be loaded with fat. Be aware of choices between buttered broccoli and green bean casserole. While we all love green bean casserole, with its mushroom soup and crunchy deep-fried onions, the broccoli is a much better choice, even with some butter on it. Also, instead of au gratin potatoes, settle for mashed or baked.
  4. Skip the salt. Most likely, the cook already added plenty of salt to your meal. Before you pick up that salt shaker, sample your selection first. Your cook will thank you, and so will your blood pressure!
  5. Skip the sugar. Sugar has long been linked with diabetes, as well as obesity, high blood pressure, cancer and inflammatory diseases. But now there is new evidence pointing out that it is actually worse for your arteries than cholesterol. There is an amazing difference between sweet potatoes with marshmallows and sweet potatoes baked and served whole. Choose the latter. Instead of two slices of pie, have only one, or ask for a “sliver” of pie. Take it easy with the whipped cream!
  6. Go for a walk. After dinner, instead of napping, as many are prone to do (no pun intended), go outside for a walk. It may be a challenge if the weather isn’t cooperating. If so, try and remain active inside. Help clean up, run up and down stairs, play some active games, and don’t be a couch potato. On non-feast days, exercise for a half hour every day or every other day. This will help burn calories, as well as increase your sense of well-being.
  7. Resist the temptation to snack. As difficult as that sounds, with plenty of temptation around, give yourself permission to have one small snack per day. Stick with it.
  8. Eat only half of what you would normally eat. On the days between feasts, this is a great idea! If you are eating at a restaurant, it is OK to eat only half. Restaurant portions are not usually healthful, anyway. (If you are afraid to waste food, ask for a doggy bag.)
  9. Use a smaller plate. It tricks you into thinking your portion is larger than it is. (And don’t go back for seconds!)
  10. Liquid calories count! Be aware that a large percentage of the meal’s calories can be hidden in the beverage, so always opt for healthful choices, such as skim milk, unsweetened tea, or just plain water.
  11. With alcoholic drinks, choose wisely. If you must imbibe in alcohol, be smart. Most college students are not of legal drinking age. That aside, also know that the only healthful alcoholic drink is five ounces per day of red wine for women, and 10 ounces for men. Beyond that, you are taking your chances. If you choose to venture into this territory, be aware that a serving of beer is 12 ounces, and a serving of liquor is one ounce. Your liver cannot process more than one serving per hour. If you damage your liver, contrary to hearsay, it does not always grow back to normal. (Think fatty liver and cirrhosis.) With all this knowledge, however, the liquor stores are still in business. As far as calorie content, generally you should choose wine over regular beer, and Champagne over eggnog. Drinking alcohol can also lower your inhibitions and cause you to succumb to tempting snacks, so drink in moderation.
  12. Skip the caffeine, if possible, or limit it to the equivalent of two cups of coffee per day. Caffeine can be found in chocolate, tea, soft drinks, and other foods. Consuming too much can cause headaches, heart palpitations, shakiness, disturbed sleep patterns, and dehydration.
  13. Take the proper amount of time to eat, since the stomach will not usually register it is full until 20 minutes afterward. Slowing down to savor your favorite Holiday food will also decrease heartburn and gastrointestinal issues.
  14. Keep hydrated. One of the current recommendations for how much water to drink involves doing a little math: Take your weight in pounds, and drink from half that amount to that whole amount in ounces every day. For example, someone who weighs 150 lbs. should drink 75 to 150 ounces per day. This seems like a lot, but all the liquid from your diet adds up. Sometimes when we think we are hungry, we are really just dehydrated. Drinking a glass of water before you eat will cut down on how much you eat.
  15. Be wise. Remember that these are the Holidays. If you follow some healthful guidelines, you will be able to enjoy yourself. As the late Oscar Wilde is often quoted, “Everything in moderation, including moderation.”

For more information, try these sources:

National Institutes of Health (NIH), Healthy Holiday Foods:
https://newsinhealth.nih.gov/issue/nov2016/Feature1

U.S. Department of Agriculture, Choose My Plate:
https://www.choosemyplate.gov/

WebMD Low-Calorie Cocktails:
http://www.webmd.com/diet/features/low-calorie-cocktails#1

MedLine Plus on Caffeine:
https://medlineplus.gov/caffeine.html

 

News & Notes – Nov. 15

  •   Dr. Andrew Kolin, Professor of Political Science, has written Blogs on ‘Hillary Clinton and Labor’ which will appear in Informed Comment and Labor Online.
  •  Carraugh Reilly Nowak, Asst. Professor of Forensic Science, was accepted to present at the American Academy of Forensic Science’s Annual Meeting, February 13th – 18th, 2017.

https://www.aafs.org/meetings/aafs-69th-annual-scientific-meeting-new-orleans-louisiana-2017/

Her presentations include:
Poster: NamUs Database Reconciliation: “No Body” Murder Trials and Missing Persons
Oral Presentation: A Death Investigator’s Perspective: Lessons Learned in Response to the Crash of Flight 3407

  •   karihuberKari Huber, Hilbert Class of 2016, recently graduated from Erie County Peace Officer Academy and have now become a Mounted Reserve Deputy of the Erie County Sheriff’s Office.  Congrats Kari!

In the News

Hilbert student and veteran, Holly Tabor is featured on WKBW-TV.  Her charity Holly’s Holiday Hope takes donations to help veterans during the holiday season.

Hilbert College freshman organizes 5K to benefit Kaely’s Kindness

Hilbert alum, Carla Nagel, publishes a children’s book

Hilbert alum, Geri Ratchuk, Named Manager at Quaker Crossing Travel and Insurance Center

Current student, Adam Droz, featured in hometown paper

Lifestyle Remedies for Seasonal Affective Disorder (SAD)

From the Hilbert College Wellness Center
by Kirsten Falcone, RN

How to Handle the Dark Days of Late Autumn and Winter:
Lifestyle Remedies for Seasonal Affective Disorder (SAD)

winter-bluesAccording to some recent news reports, even though we gained an hour of sleep, the time change has had an overall negative effect on many people’s moods. In fact, as the daylight grows shorter, you may be feeling as if the walls are closing in on you. This is not uncommon. Terms frequently used for this feeling are “Cabin Fever” and “winter blues,” though health professionals have actually recognized it as Seasonal Affective Disorder (SAD). Typical symptoms of SAD include feeling depressed, hopeless, worthless, helpless, irritable, restless, disinterested in activities you formerly enjoyed, difficulty concentrating, difficulty making decisions, disturbed sleep patterns, weight gain or loss, and sometimes thoughts of death or suicide.

If you suffer from these symptoms even just a little, it is reassuring to know that there is hope, and there are lifestyle changes you can make to get through it. Some helpful ideas to try are:

  • Exercise. Exercise increases the chemicals in your brain called “endorphins.” These endorphins are thought to decrease your perception of pain and increase your happiness, giving you a natural high. So, take a walk to the gym, or do calisthenics in your dorm room. Park on the far side of the lot, and walk the extra distance. Take the stairs instead of the elevator. Or, when it finally snows, take up a winter sport, like cross-country skiing, snowshoeing, or sledding. If the snowfall isn’t as deep as you’d like, you can still go for a brisk walk. (I don’t recommend jogging due to the stress it puts on joints.) Or you can extend the warm weather sports you enjoy, only with a couple extra layers of clothes!
  • Fresh air. Yes, you may have to bundle up. But a dose of fresh air can lift your spirits. You may also want to open your dorm room windows for a few minutes to let the fresh air in!
  • Sunshine. Besides improving our moods, sunshine actually has a reaction with your skin that produces vitamin D. Studies show that vitamin D could lessen the symptoms of depression.
  • Vitamin D. If you can’t find any sunny rooms in which to hang out, or if it’s cloudy out, you can supplement with vitamin D. But, since vitamin D is absorbed by fat and is stored in your body, you may want to consult your doctor before taking large doses. The best bet is to add food rich in vitamin D to your diet. Some foods that have vitamin D are salmon, swordfish, mackerel, tuna, sardines, egg yolk, beef liver, and fortified cereal and milk.
  • Proper nutrition. We can’t give our bodies the wrong fuel and expect it to operate correctly! Skip the pop and the junk food, and opt for some fresh veggies and a lean piece of meat. Add vitamin D fortified milk (see above) and some whole grains, and you will feel human again.
  • Hydration. Even though you are not sweating a lot, as you do during the hot summer weather, drinking enough H2O is actually energizing, plus it helps combat the dry winter air.
  • Sleep. Make sure you are getting the right amount of this. Seven to nine hours of sleep at the same time every night does wonders for the mood.
  • Socialization. Yes, you need this. Go to church. Hang out with your friends. Go on a date. Take an elective class. Just don’t spend too much time alone. Be selective, and choose positive people.
  • Avoiding alcohol. Alcohol is a known depressant. Overdrinking on a regular basis can cause brain damage and change your brain chemistry. Currently, the only alcohol considered healthful is five ounces of red wine per day for women, and 10 ounces per day for men.
  • Light therapy. Because of the shortened daylight hours in the winter, some people do well with light therapy. If you think you would like to try it, ask your doctor to recommend a treatment.
  • Talk therapy. Go talk to someone who is trained to help walk you through. Sometimes having an expert there to hold your hand is just what you need. (At Hilbert College, that expert is Psychologist Phyllis Dewey, who is located in St. Joseph Hall. Phyllis is eager to help all students with this and any other issues that crop up.)
  • Antidepressants. These should be used only as a last resort after you have made lifestyle changes, especially in the areas of exercise and nutrition. There is no “happy” pill. In fact, these drugs take several weeks to kick in. Antidepressant medication has side-effects that are, well, depressing! Their dosage also needs regular fine-tuning.
  • Get some perspective. In many other countries where daylight is short, the frequency of SAD is lesser than in the United States. In Norway, for instance, the people have a different mindset. Instead of rejecting the darkness and cold, they embrace it! Winter is a time to get outside and enjoy themselves, or to snuggle closer to the fire with someone they love. Another way to get perspective is by leaving campus every now and then. Also, try reading a book just for fun. You deserve it!
  • Take up a craft. Some new studies have shown that spending time crafting improves mental health. Some of the crafts on the list are knitting, drawing and painting, cooking, photography, music, cake decorating, and even doing crossword puzzles. It is thought that doing such activities increases the brain’s level of the natural anti-depressant dopamine.

The idea to take away is there is always hope. This year the winter solstice (the day with the shortest daylight) occurs on Wednesday, December 21, at 5:44 a.m. After that, the daylight will lengthen again!

For more information on Seasonal Affective Disorder, click on these links:

MedMD
http://www.webmd.com/depression/guide/seasonal-affective-disorder#1

MedLine Plus
http://www.nlm.nih.gov/medlineplus/seasonalaffectivedisorder.html

MedicineNet.com
http://www.medicinenet.com/seasonal_affective_disorder_sad/article.htm

Focus on the Family
http://www.focusonthefamily.com/lifechallenges/emotional-health/depression/depression

Mother Nature News
http://www.mnn.com/health/fitness-well-being/blogs/why-crafting-is-good-for-mental-health

Post-Election Forum at Hilbert

Members of the Hilbert Community —

In the wake of the election on Tuesday, I want to remind us all of the importance of community here at Hilbert.

Some of us are shocked, discouraged, and frightened by the results, while others of us are pleased and excited. Both of these responses are natural – the United States is passing through a very challenging time politically, with many of us holding strong convictions about various issues that are reflected in our feelings today. As the election campaign has shown, it is easy to let these convictions divide us.

It would be foolish to pretend that we do not have our differences, some of which are intense and passionate. But we are a Franciscan community brought together by a shared purpose, and this must never be forgotten.

After this tumultuous political season, it is now time for Americans to work together for the common good, and to redouble their efforts to do what is best for our country and for one another. A college, our college, has a special role in continuing to bring out the best in each person, in holding strong the Franciscan values we believe in: service, respect, compassion, peace, joy, integrity, and vision. At Hilbert, we have the opportunity to model good citizenship through civil and thoughtful dialogue, asking questions and seeking truth.

On November 10 at 1:30 pm in the Library Conference Room, I invite you to discuss and process the election outcome with Hilbert colleagues, facilitated by Dr. Kris Lantzky-Eaton, Dr. Jim Golden, Ahyana King, and Jeff Papia. Please consider attending and engaging in this important conversation.

Sincerely,
Cynthia Zane

President
Hilbert College

News & Notes – Nov. 2

 

 

  • Hilbert English Professor Herb Kauderer’s poem “After” leads off the October/November issue of Asimov’s SF Magazine.  In addition, Professor Kauderer is a featured poet in the October issue of Outposts of Beyond with the poems “interplanetary swing”, “cold eclipse”, and “mall bones”.

 

In the News

  • David Rhodes, Vice President for Enrollment Management, is featured in People on the Move by Buffalo Business First.