Hilbert Students Help “Pack-A-Plane”

Hilbert College business club, ENACTUS, helped organized the collection of educational commodities to be delivered to those in need in and around the city of Bani in the Dominican Republic. The plane was packed and took off from the Niagara Falls Air Reserve Station on Friday, February 17.  Hilbert College students Lauren Carlin, Maggie Colern, and Calista Mis toured the Air Force Base and watched the plane take off for the Dominican Republic.

In total, more than 5,400 lbs. of goods, valued at over $13,000 will be delivered.  Some of the items include; composition notebooks, paper, pencils, crayons, colored pencils, athletic equipment, and more.

Students Represent Hilbert at NYS Student Aid Alliance Advocacy Day

Four Hilbert students, Paula Barton, Rebecca Crawford, Nautica McCoy, and Taylor Smith joined more than 1,000 student advocates from over 50 colleges and universities gathered at the State Capitol on Tuesday, February 14, to urge state legislators to continue their commitment to New York college students by improving TAP and other opportunity programs.

Photo of students in Albany

Left to right: Rebecca Crawford, Nautica McCoy, Taylor Smith, and Paula Barton.

In its current form, the Executive Budget proposes to offer financial aid to some and not all of those income-eligible New Yorkers by denying TAP and Bundy awards based on the students’ choice of school.

Learn about the threat to higher education and what you can do to help:

People Then Politics

The Committee  for Diversity and Inclusion in collaboration with Dr. Andrew Kolin, professor of political science, hosted an open dialog to provide the Hilbert community an opportunity to learn more about the implications of the most recent US travel ban, how it has been impacting current Hilbert community members, and how it impacts those in our local community.  Here are a couple photos from the event held Feb. 13 in Swan Auditorium. (Photo credit: Dr. Jim Golden, Thank you!)

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From the Hilbert College Wellness Center | Eating Healthfully in the Winter

by Kirsten Falcone, RN

Watch Your Figure!
Eating Healthfully in the Winter

Healthy eating collage. Lots of fruits and vegetables, nuts and whole grains are included.

Have you found a little extra padding around your middle lately? You are not alone!

Many people find that wintertime eating is tricky when it comes to maintaining weight. This is due to many factors, including the types of food available, the need for “comfort food” in the dark winter months, and the availability of traditional wintertime favorites. The holidays, and their fattening menu have just passed, New Year’s resolutions are almost forgotten, and we are back to our old habits.

Here are a few tips that may help you reach the warmer days of spring, with your waistline intact:

Water. Instead of pop or sweetened drinks, substitute water. The dry winter air tends to dehydrate us, and what we mistake for hunger is often just thirst. Drinking a glass of water before you eat will hydrate you and will help curb your appetite. Also, skim milk is mostly water, but also contains a good amount of calcium and vitamin D. Vitamin D has been shown to help with seasonal depression, which many people encounter during the winter.

Fruits and vegetables. A good rule of thumb is to make certain half your plate is fruits and vegetables. Try to pass up anything with fat or sugar added, such as fruit compote or au gratin potatoes. Fresh fruit and steamed vegetables are your best bet. Eat your vegetables and fruit before you eat your main course, so that you acquire the nutrients you need and don’t overdo it with the more highly caloric entrée. (And no, French fries and potato chips don’t count as vegetables!)

Lean meats. Given a choice between a hot dog, cheeseburger, or a chicken breast, choose the chicken breast more often. It is lower in fat, and fat does tend to end up around your middle during the months you are not exercising as much.

Whole grains. Choose whole wheat products instead of white bread. The fiber in a true whole grain product is better for your heart and digestion. Also, whole grain products have not been stripped of their nutrients. If you read the label on a whole grain product, it should list at least three grams per serving.

Unprocessed food. Try to stay away from quick fix solutions, like cereal bars, protein bars, and other foods in prepackaged containers. Whole foods are better and have fewer additives. If you are going shopping at the grocery store, the unprocessed whole foods are usually the ones you will find if you walk around the perimeter of the store. They include dairy, eggs, meat, produce, and more.

Eat just half. It is okay to eat only half of the food on your plate, or just use a smaller plate. Don’t let your conscience guilt you into retaining your membership in the Clean Plate Club. Your mom is not looking over your shoulder.

Sample the fattening choices. Yes, it is okay to do this. Just limit it to a spoonful or two, so you don’t feel as if you have deprived yourself.

Junk food. Do not even think about it! Keep away from the bags of chips, cookies, popcorn, and other temptations. This is a good time to “just say no.” If you need something to munch on, go for the carrots, almonds, apples, bananas, and other easily tote-able foods.

Dessert. Save dessert for one day per week. This will take some doing, especially when in certain environments. Or, make fruit your dessert daily. It really just takes a different mindset, and fruit can be a delicious end of the meal.

For more information on eating healthfully in the winter, visit these Web sites:

WebMd:
http://www.webmd.com/diet/features/control-your-winter-appetite#1

http://www.webmd.com/diet/food-fitness-planner/default.htm

CDC (Centers for Disease Control and Prevention):
https://www.cdc.gov/healthyweight/healthy_eating/index.html

United States Department of Agriculture:
https://www.choosemyplate.gov/

 

 

From the Hilbert College Wellness Center – Don’t be a Couch Potato!

by Kirsten Falcone, RN

Don’t be a Couch Potato!
How to Keep Active During the Winter Months

running-snowIf you are like me, I keep active during the warmer months, but when the cold hits, it’s difficult to resist cocooning in my space and waiting it out until spring. But, did you know that lack of exercise is one of the biggest causes of mental health problems like depression and anxiety, and physical health problems, such as obesity, diabetes, heart disease, some types of cancer, and much more?

On the flip side, regular exercise can actually improve your immune system, lift your mood, keep all your bodily systems in order, decrease the incidence of disease, and increase your life expectancy. People who are physically fit have the potential to do better in many areas, than their out-of-shape counterparts. They don’t need as many prescription or over the counter drugs, and they have far fewer doctor visits. You are not in college to not do well, so it is a benefit to you to take care of yourself, because proper exercise can help you in every area of your life, including your grades!

There are three main categories of exercise. They are aerobic, strength training, and stretching. Aerobic exercise increases your heart rate. Some of the common ways you can achieve this are by walking briskly, jogging and swimming. (During the winter, though, it is difficult to safely go for a walk or jog, and it is challenging to find a swimming pool.) Strength training is usually done by lifting weights or performing “body-weight” exercises, such as push-ups. Stretching is important to increase flexibility and range of motion, as well as increase the blood circulation to your muscles and joints, thus reducing injury.

Here are some ideas to help you pull through the winter months:

  • Visit the gym. On Hilbert Campus, that is located at the Hafner Recreation Center. http://www.hilberthawks.com/sports/2013/9/9/Facilities_0909135001.aspx?tab=weightroom.
  • Do calisthenics in your dorm room. Youtube has many exercise videos available, but you can start out with one like this: https://www.youtube.com/watch?v=VHyGqsPOUHs.
  • Run up and down your dorm stairs for 20 minutes, 3 times per week.
  • Park on the far side of the parking lot, and walk the extra distance (provided your footwear has good treads to tackle icy conditions).
  • Take up a winter sport, such as cross-country or downhill skiing, snowshoeing or sledding.
  • When the conditions are good, you can still go for a brisk walk. 20-30 minutes, three times per week is a good start.
  • Extend the warm-weather sports you enjoy, but wear a couple extra layers of clothes.
  • If you can’t make it to the gym, invest in some dumbbells, and use them in your dorm room. Or you can use ordinary everyday objects, such as water bottles.
  • Jumping rope is a great aerobic activity. Here is a good beginner video you can try: https://www.youtube.com/watch?v=0NIvRAaOdlQ
  • Use an exercise ball. An exercise ball is large enough to be used in place of a desk chair, so sitting on it will improve posture. Plus, there are many great strength-training exercises you can learn. Many people swear by these for keeping their core strong.
  • Perform crunches, lunges, chair dips, push-ups and more in the privacy of your dorm room.
  • Take a yoga class. Yoga combines strength and stretching exercises, and many swear by it for its calming effects.
  • Finally, don’t overdo it. If you feel pain, just stop! Pain is a warning sign that you will injure yourself, and an injury is counterproductive to further fitness.

What does the nurse do for fitness? I take my dog for a walk around the neighborhood for half an hour when the weather cooperates, and I use an elliptical for the days when I can’t face the elements. Every morning I stretch before I do anything else. Strength training will be the next adventure for me. I did not develop these habits overnight, but they have become part of my healthy “couch-potato-less” lifestyle. If I can do this (at my age!), then you certainly can, too!

For more information on keeping active during the winter months, click on these links:

WebMD, Lack of Exercise is More Deadly than Obesity:
http://www.webmd.com/fitness-exercise/news/20150114/lack-of-exercise-more-deadly-than-obesity-study-suggests#1

CDC (Centers for Disease Control and Prevention), Benefits of Physical Activity:
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

Money Crashers, Strength Training without Equipment:
http://www.moneycrashers.com/strength-training-exercises-women/

Mayo Clinic, How to Stretch:
http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840

WebMD, Exercise Ball Moves:
http://www.webmd.com/fitness-exercise/features/10-fun-moves-to-reshape-your-body-with-exercise-ball-workout#1

This Week’s Things To Do – Feb. 3

From our friends at Step Out Buffalo, here are the Best Things to do in Buffalo! For more go to: www.stepoutbuffalo.com/hilbert 

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Aerial Flying Class? Say what?!

This class is said to increase your kinesthetic awareness for better agility, build core strength, elongate your muscles and get a low-impact cardiovascular workout while suspended. During Aerial Fly you’ll “decompress” which includes zero-compression inversions, aka going upside down. Don’t worry, you invert only if you are comfortable doing so. As much fun as this sounds, it’s actually not as easy as it looks! Take our word for it and try it out for yourself at 904 Elmwood Ave at Bikeror Bar! If you simply can’t get enough of this awesome class, well you’re in luck! This class runs Monday-Friday 6am-8:30pm and Saturday-Sunday 8am-1:30pm. Tickets can be purchased through the website and are $8 for first class and $13 for a single class after that.

Winter Brew Fest, Cheers!

Of course winter seems like it goes on forever in Western New York. The cold and snow we experience here is like no other place on earth. So come and warm up with us at this year’s Winter Brewfest at the historic Tonawanda Castle on Friday February 3rd. Enjoy great local live music while sampling great local and up and coming craft beers from all over the country. This year’s event will run from 6pm-10pm. Tickets are only $45 and are limited to 700, so do not delay! This event will sell out!

Shop Till You Drop

The rapidly changing weather around here is a completely legit excuse to spruce up your wardrobe! From the Buffalo Waterfront to the new-and-improved Theater District to artsy Allentown, there’s lots of local love to be shared. There are more than a few places we recommend checking out on your next shopping spree! With the waterfront just steps away, Red Siren has a prime location in the HarborCenter. Inside this specialty retail store, you’ll find Buffalove gear, seasonal women and men’s apparel, locally-made jewelry, and an assortment of home gifts. Some must-grab items include hand stamped rings, S’well bottles (yes, the big ones hold an entire bottle of wine), hats, t-shirts and hoodies to help support your fav WNY sports teams. With that being said, check out our complete list of the cutest local shops on our website!

Superbowl Sunday Party

Looking for the perfect place to watch the Superbowl this Sunday? Rocco’s Wood Fired Pizza located at 5433 Transit Road, is hosting their 2nd Annual Superbowl Super Football Party! With a $30 ticket purchase you receive a buffet of our favorite game day foods, drink specials all night long, prize drawings throughout the game AND a chance to win an iPad Mini! Starting at 5:00pm, don’t miss one of the best Superbowl parties around!

From the Hilbert College Wellness Center – How to Beat the Winter Blahs

by Kirsten Falcone, RN

Lacking Get-up-and-go?

winterblahWinter is here, with her cold, snow, freezing rain, and short daylight hours. If you are like me, I feel like going into my cave and hibernating until spring. But I am not a bear, and neither are you. When the blahs of winter seem to overcome you, here are some ideas to consider:

Are you following a healthy lifestyle?

A healthy lifestyle consists of many components, including eating healthfully, staying hydrated, exercising regularly, sleep, personal hygiene, community, socialization, spiritual endeavors, and more. If any one of these factors is missing from your life, you may need to diligently and purposefully work on changing that.

Healthful eating includes having a balance of lean proteins, fruits and vegetables, bread and cereals, and milk and dairy products. Staying away from junk food and sugary snacks, and reading labels is a good idea to consider. It’s best not to skip meals, plus breakfast is indeed the most important meal of the day. Drinking enough water is also important for all your bodily systems to function. Being dehydrated is often the number one cause of feeling listless, and drinking enough water may be the only boost you need!

Exercise improves health and mood. The lack of exercise will lead to poor physical and mental health. In the winter, you can get enough exercise by going to the gym, running up and down your dorm stairs for 20 minutes, or putting on your parka and boots and going outside for a walk. Going outside will also help with fresh air and vitamin D.

Sleep hygiene is important, as always. The proper amount of sleep varies from individual to individual, but the general recommendation is 7 to 9 hours per night. Make certain to wind down each night and keep a bedtime around 10:00 or 11:00 p.m.

You can tackle your community, socialization and spiritual needs all in one setting, by attending worship services regularly. People who keep themselves in isolation or ignore their spiritual health are more apt to develop depression.

Are your symptoms more severe than usual?

Seasonal Affective Disorder (SAD) runs rampant this time of year, but there is help. For more information see my recent article on SAD: https://hilbertcommunity.wordpress.com/2016/11/11/lifestyle-remedies-for-seasonal-affective-disorder-sad/.

Think outside the box.

Getting perspective by changing your environment is often helpful. Go to the Botanical Center in Lackawanna, study in a different location, such as a local coffee shop, or visit Chestnut Ridge Park for a hike in the woods. Lake Erie, though usually frozen this time of year, is also a great destination. You never know what you will see there! Budget your time, so you can include fun in your schedule.

Pamper yourself, especially if you have achieved a personal goal, such as doing well on a test, or resisting the temptation to skip your daily exercise. Pampering yourself could include anything that you like to do, like calling a friend, going to a movie, watching a sporting event, doing your nails, or anything else that takes your mind off feeling blah.

Taking a break from social media and going for a walk, visiting a friend, or reading a book, are great ideas!

Think about the future. Spring will be here before you know it. There is light at the end of the tunnel. Give yourself positive self-talk, and tell yourself you will make it.

 

For more ideas on beating the winter blahs, visit these Web Sites:

WebMD depression quiz:
http://www.webmd.com/depression/risk-developing-depression

The Huffington Post:
http://www.huffingtonpost.com/diane-passage/5-tips-on-beating-the-win_b_6581542.html

World of Psychology:
http://psychcentral.com/blog/archives/2012/12/03/5-ways-to-beat-the-winter-blahs/

 

Things to do in WNY This Week

From our friends at Step Out Buffalo, here are the Best Things to do in Buffalo! For more go to: www.stepoutbuffalo.com/hilbert 

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Satisfy Your Sweet Tooth: At just 19 years old, the Orchard Park Native already owns her own bakery after her homemade sweets essentially went viral! She started with making cookies at home, experimenting with different recipes, making incremental tweaks and trying to craft something unique. While going to school as well as working at Delta Sonic and bringing her cookies in regularly, they eventually made themselves to Delta Sonic’s director of food service. After trying Kaylena’s cookies, company executives made the decision to have her, then a 17 year old, supply cookies to all their locations. Kaylena’s second break came when Russ Salvatore tried her cannolis. She ended up supplying him with cannoli mix and cheesecakes until Salvatore’s hired a new pastry chef. Other wholesale accounts followed and that run of success led to the opening of Kaylena’s Bakery. Give your tastebuds a treat they will never forget and try them for yourself at Kaylena Marie’s Bakery, located in Orchard Park at 4236 N Buffalo Street.

Sundays are for Brunch: Not a morning person? Don’t worry, we got you covered. These restaurants offer the perfect blend of breakfast and lunch favorites all wrapped up into one. Toss in some Mimosas or Bloody Mary’s (or both) and you’ve got yourself a helluva start to your Saturday or Sunday. Check out our list of 13 local places you can still get your buzz on after 10:00am.

Rock and Roll All Day: One of the coolest exhibits ever to hit Buffalo is in town! The weather is iffy at best and the Buffalo Museum of Science is currently star studded with the addition of a new exhibit called GUITAR: The Instrument That Rocked The World. This exhibit features 60 guitars on display and dozens of inter actives, but hurry it’s only in town January 21st to May 7th. Experience diverse genres of music? Check! Discover the science of pitch and tone? Check! Learn how the selection of materials and strings fused with electromagnetism and amplification to create an elaborate device that has revolutionized music? Check! Okay, that last one might take a while to nail, but we believe in you.

Buffalo Snow Roll: This is just 1 of the 20 awesome events happening this month! On January 28th, this winter bike ride aka Snow Roll will meet and start at The Buffalo Distilling Company at noon. You will start rolling at 12:30pm SHARP! Bring your friends, bring your family, bring your entire class! Did I mention the food? After the ride, food trucks will be located onsite for your enjoyment!