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PUSO Pages, Vol. 15, Issue 1 Volume 15, Issue 1 Page 1 Directors’ Message Inside This Issue Hi everyone! Welcome to PUSO! To those joining us again, we hope you'll enjoy all the new surprises Typhoon Ondoy we have in store for you. To the new members, welcome to PUSO!! PUSO is a club dedicated in General Member Spotlight helping you learn about the health field, while providing you a friendly environment to hang out and Dreaded Freshman 15 socialize. During this quarter, PUSO has many events and activities in store for you, so stick around and Exercise 101 know what “PUSO love” means. Mingle with that person next to you because that person may turn out to PUSO Board Spotlight be one of your closest friends. We have been working hard to ensure that you have a very memorable Being a Vegetarian experience while in PUSO. Lemuel’s “Ang Sarap- Sarap” Filipino Spaghetti Our meetings are dedicated to you, the general members. So feel free to approach anyone on board, Volunteering Opportunities and tell us your ideas! We want to know what YOU want to see during our meetings. You can contact Games any of us if you have any questions, problems, or if you just want to hang out! On behalf of PUSO board, we hope that you will enjoy this club, because in PUSO, we are all family. <3 Upcoming Event! PUSO’s Pre Health With Much PUSO Love, Conference When: November 12, 2009 Where: Student Center The Directors. Time: 10-3pm Athena Madrid, Don Balanay, Jennifer Mendoza, & Michael Peyton (A.K.A. The IV Moogles) PUSO Pages is a bi-quarterly newsletter. Information presented in these issues relate to academic improvement, club activities/resources, its members, and a pursuit of a health career. If you have any concerns, contact Franz Patrick Corrales at [email protected] and Jenny Robles at [email protected] Volume 15, Issue 1 Page 2 Typhoon Ondoy by Athena Madrid On September 25, 2009, a month’s worth of rain fell on Northern Luzon, including Central Manila, in six hours. The rainfall during this time span reached heights of 341mm, which broke the highest 24- hour rainfall of 334mm. It also topped off the rainfall during the calamity of Hurricane Katrina. Typhoon Ondoy triggered one of the worst typhoons in the Philippines in the past 40 years. The large floods left thousands of people stranded on their roofs, but some were able to escape into shelter houses. The typhoon caused officials to withdraw emergency money for relief and rescue. Volunteers also helped with the evacuation and any relief efforts. The cause of the typhoon were still unknown, but Nathaniel Cruz, weather services bureau head of the Philippine Atmospheric, Geophysical and Astronomical Services Administration (PAGASA), said, “This could be again a manifestation of climate change. Due to climate change, we should expect more extreme weather events like extreme rainfall.” What You Can Do To Help Alyansa ng mga Kababayan is currently collecting food, clothes and any other donations in order to support the relief efforts. Additionally, Alyansa is making shirts with majority of the profits to be given to the Philippines. Deadlines for shirt submissions are due Sunday, October 18, 2009. For more information, contact Athena Madrid at [email protected]. “Too much rain too soon.” Philippine Daily Inquirer 27 Sept. 2009 ♥♥♥ General Member Spotlight by Jenny Robles Name: Marie Symone Magsombol (Haha yes, I go by my middle name) Year: 1st Major: Undecided/Undeclared What do you hope to be when you "grow up"? Something involving health care What do you like to do for fun? Hang out with friends; going on midnight adventures to University Center with my suitemates! What do you like about PUSO so far? I have made a lot of friends and have become close to them already. Everyone in PUSO is super nice and welcoming and I constantly feel like I’m in a close-knit family :). Tell us something about yourself not a lot of people know but you wouldn't mind sharing with the rest of PUSO. I have a lot of severe food allergies - nuts, dairy, shellfish, eggs, berries, and chocolate. ♥♥♥ The Dreaded Freshman 15 by Joy Anne Nicolas As a first year, weight gain must be the least of our worries when compared to the burden of transitioning into arduous college courses while upholding a healthy social life and attempting to obtain a substantial amount of sleep each night. Though we must admit that the term “Freshman 15” lingers in the back of our minds, reprimanding us to eat less, to steer clear from fast food, and to exercise more. Despite the rumors, we can determine whether or not we will fall into the “Freshman 15” category. Nevertheless, it is important to monitor our eating and exercising habits under these stressful times in college to ensure our health is up to par. Before conducting a health plan for the year, we must first understand how weight gain in college occurs. Volume 15, Issue 1 Page 3 1. Lack of exercise: The walk to Biological Science buildings may be excruciating, but don’t rely on it too much as your daily exercise. How to avoid this bad habit: It is understandable for us to want to focus on school, but while free time is seldom, it is better to be spent on being productive through a workout than spending quality time on Facebook. 2. Late night munchies: Whether it is your late night studying or crazy dorm mates that keep you awake, the longer you stay up the more food you consume. How to avoid this bad habit: If you are nocturnal, consider purchasing the 100 calorie snack instead of a bag of Hot Cheetos. 3. Sleepless Nights/Energy Drinks: We all know the day before an exam means one thing–last minute cramming. This can lead to energy drinks that provide unnecessary calories at least 6 times throughout the quarter. How to avoid this bad habit: It is time to improve your studying habits. Make school your priority and study a little each day, not only to receive better grades, but also for your health’s sake. Remember, you must get at least 7-9 hours of sleep each night. 4. Fast food: It may be the unhealthiest food you will consume, but prices are definitely enticing on a college student’s budget! How to avoid this bad habit: Limit any type of eating out to only once a week and use the rest of your budget money on healthy food from a grocery store. Take advantage of the hall kitchen–hardly anyone will be there. 5. Dining Halls: Buffet style dorm food is definitely not helping us maintain a healthy lifestyle. How to avoid this bad habit: Try not to pile food onto your plate. Most of the time, stick to the available healthy foods section and if you happen to succumb to the more tempting unhealthy foods don’t forget to portion, portion, portion! 6. Excessive consumption of alcohol: Please drink responsibly. How to avoid this bad habit: Let’s not get too crazy. Try to limit alcohol consumption as much as you can and go easy on the soda chasers. It is possible to have fun at a party sober. Although this may seem like another factor to stress about, it’s just a type of lifestyle to adapt to. If you take this information into consideration, it will certainly help you in the long run. ♥♥♥ Exercise 101 By Josh Pineda Being in college for two years now, I know how it feels when the constant bombardment of stress starts to wear someone down. With so many other things to worry about in college such as classes, homework, studying, work, etc. who has the time to worry about keeping yourself in shape? The truth is, exercise should be a crucial component to any person’s health and well-being, especially for us college students. Why, you ask? College can be one of the most stressful environments for a person. Among the more important psychological benefits for a college student, daily exercise can help you relieve stress, boost your mood and self-esteem and relieve symptoms of depression and anxiety. The physical benefits of daily exercise include losing weight, reducing your risk of heart disease, increasing bone density, strengthening the heart and lungs, giving you more energy during the day, and helping you sleep better. So now, we all know that exercise is healthy for you, but unfortunately not many of us take the effort to make time to actually get off the couch on our free time and get ourselves into that ARC. Here are a few tips to help keep yourself motivated: * Remind yourself of your weight loss goals * Think of a future event to get ready for (a wedding, a vacation, etc.) * Consider how much energy you'll have to get more things done * Imagine how relaxed you'll feel after a workout * Think of your exercise time as the only time you may get to yourself all day * Remind yourself how good you'll feel by following through * Promise yourself a reward for completing your workout * Think of all the diseases and illnesses your workout could protect you from * Remind yourself that this workout is necessary to reach your goal It’s important to do cardio. Cardio guidelines: Cardio strengthens the heart and lungs, increases endurance and burns calories which help you lose weight. Make sure you do cardio at least 3 times a week (30 minutes at a time) to maintain your health.
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