If you are interested in learning more about our Criminal Justice or Forensic Science/Crime Scene Investigation programs, then Visit Nights are perfect for you! The Criminal Justice and Forensic Science/CSI visit night is set for Wednesday, Oct. 29 at 6 p.m. Meet with professors, learn about the curriculum, and see what types of careers are available for graduates of our programs. Campus tours will also be provided.
For a detailed list of events – CLICK HERE >>>
Many of us have heard about the importance of calcium in a healthful diet. Calcium is the most abundant mineral in the body, taking up about two percent of our body weight. Typical college students, between the ages of 17 and 20 or older, are at an age at which their bones are still growing, and their peak bone strength/density is still developing. Calcium is a key ingredient in bone growth and density. It is also important for teeth, heart, muscles and nerves (including those found in the brain). Therefore, it is beneficial to review information about calcium.
Which foods have calcium?
- Dairy products—milk, cheese and yogurt
- Dark green leafy vegetables—broccoli, collard greens, bok choy, turnip greens and kale
- Some nuts—almonds especially
- Fish with bones—salmon and sardines
- Calcium fortified foods—orange juice, bread, cereal, tofu products, and soy milk
How much calcium should one consume? For someone aged 14 to 18, 1300 mg/day are recommended. For someone 19 to 50, 1000 mg/day are recommended. Here are some suggestions for acquiring these amounts:
- One cup (8 oz.) skim milk = 300 mg
- One cup (8 oz.) of plain skim yogurt = 450 mg
- One cup (8 oz.) of fruit-flavored yogurt = 350 mg
- One cup (8 oz.) of collard greens = 350 mg
- Three ounces of sardines, canned (with bones) = 325 mg
Optimum absorption of calcium is also reliant upon the timing of ingesting other minerals. Iron, zinc, magnesium, and phosphorus all can potentially interfere with calcium absorption. Lack of vitamin D limits the absorption of calcium. Vitamin D can already be found in many dairy foods, but it can also be obtained from sun exposure.
Many people believe they are too busy to think about nutrition. But, if you cannot eat regularly because of your schedule, it can be beneficial to keep an available stash of yogurt or bags of veggies to grab on-the-go. If possible, always drink milk instead of pop.
Calcium is best absorbed when it is found in food sources, not supplements. It is recommended that calcium intake is spread out throughout the course of the day, since the maximum amount of calcium that can be absorbed in one sitting is 500 mg.
For more information on calcium, see these Web resources:
Dairy Council of California Online Calcium Quiz:
Centers for Disease Control and Prevention:
National Osteoporosis Foundation: http://nof.org/foods
Hilbert’s Fall Open House is set for Saturday, October 18 starting at 9:30 AM in Swan Auditorium. At our Fall Open House get an idea what it is like to be a Hilbert College Student. Learn all about our academic programs, financial aid, student life and activities, athletics, residence life, career services, and every other aspect of Hilbert! Tours will be available throughout the day. Offices on campus will be available for individual questions.
Avoiding the Enterovirus D68 (or EV-D68)
by Kirsten Falcone, RN
It’s certain by now you have all heard about Enterovirus D68 that so far has affected primarily infants, children and teenagers in several states across the country. Recently it came to New York State, making it a priority of the Hilbert Wellness Center and the Hilbert Community to make certain that younger students know how to avoid transmission of this or any virus with which they may come in contact.
EV-D68 is a respiratory virus that causes symptoms such as fever, runny nose, cough, sneezing, and muscle aches. If you have just one or two of these symptoms, it most likely is not the virus in question. In severe cases it can cause difficulty breathing. Therefore, any child or teenager who has a history of respiratory difficulties, such as asthma, needs to be more vigilant in avoiding this virus. Since this is a virus, and not caused by bacteria, antibiotics will not kill it. The only way to manage it is by treating the symptoms.
It should also be stated that asymptomatic people can also be carriers of the virus. Therefore, everyone should take precautions to avoid its transmission. Here is what you need to do to reduce the spread of any virus or the flu:
- Wash your hands regularly with soap and water (see last year’s post on proper hand washing).
- Don’t touch your eyes, nose and mouth with unwashed hands.
- Always wash your hands when returning to your home/dorm room.
- Disinfect all surfaces that are frequently touched, such as doorknobs, desks and water faucet handles.
- Avoid close contact with sick people, and don’t share their eating utensils or cups.
- Take good care of yourself by getting enough sleep, eating properly, and exercising.
If you develop signs of a respiratory infection, you can come to the Wellness Center to arrange a doctor’s appointment, or go directly to one of the immediate care facilities in the area. There is a list of immediate care facilities at the Wellness Center at 123 St. Joseph Hall.
For more information on EV-D68, visit the Centers for Disease Control and Prevention’s (CDC) Website at http://www.cdc.gov/non-polio-enterovirus/about/EV-D68.html?s_cid=cdc_homepage_whatsnew_001.