FIT - Spring 2023

Med Center Health at WKU Health Services: Now Seeing Patients

At WKU Health Services, we are committed to the health and wellbeing of every WKU student, faculty and staff member. We are here to provide care for you through offering a variety of services.

• Primary care, including appointment-based services, telemedicine and walk-in urgent care

• Allergy treatments and immunizations

• Lab services

• Mental health services

• Sexual health services

• X-ray and acute injury services, including physical therapy

To schedule an appointment, call 270-745-CARE

WKU Health Services is open Monday-Thursday from 8:00 AM - 6:00 PM and Friday from 8:00 AM - 4:30 PM.

Find the care you need at wku.edu/HealthServices

Noma Moyo-Peters, D.O.

Abigail DeBusk, D.O.

Emily Cecil, M.D.

CHERRY CREATIVE LEADERSHIP

Healthy Strawberry Lemonade

Cocktail/Mocktail

Prep time from start to finish: 10 minutes

Ingredients

2 cups water

1 cup ice

2 lemons

Makes: 2 servings

1/4 pint strawberries

1/2 teaspoon sugar alternative

2 Shots of Vodka (optional)

Photo by Emma Bayens

1

Cut lemons into halves. Rinse and slice strawberries. Squeeze lemon halves into a large pitcher, add water, ice, strawberries and sugar alternative.

4 5 1 6 7

Add vodka. If only a mocktail, skip this step. Using a mixing spoon, stir the mixture until well combined. 2 3

Place beverage in refrigerator to chill for five minutes.

Serve!

Why Nutrition Matters

engagement of the student body through social media and various events. One of those students, Spring Hill, Florida, junior Delaney Webb, said they have a variety of resources that students should look into.

“We offer resources such as one-onone nutrition counseling, disordered eating support, food allergy counseling, medical nutrition therapy, grocery store tours, cooking demos and presentations,” Webb said.

Murray senior Ryan Messenger, a student working with Hilltopper Nutrition, said there are many healthy options for meal plans that are detailed in a guide on their website.

“Some of my biggest advice for students looking to eat healthier with a meal plan is to make sure they eat three balanced meals a day,” Messenger said. “Do not skip breakfast. Incorporate fruits and/or vegetables into each meal. Look for lean protein sources, and plan meals into your schedule just as you would homework.”

Hilltopper Nutrition knows eating healthy meals on and around campus can be a challenge. Maggie Vincent, a senior from Henderson who works with Hilltopper Nutrition provided tips to do so.

“Ways to eat healthier on and around campus include looking at nutrition facts at restaurants,” Vincent said. “Also, checking out our resources on how to save at the grocery store and how to buy nutritious food.”

As WKU’s nutrition associate manager, Kelci Murphy enjoys meeting with students about different options that are available for them through meal plans on campus.

College life is the bridge between adolescence and adulthood. It’s a time for students to develop healthy habits that will shape their adult lives and impact their wellbeing for years to come. While food and nutrition are only one aspect of health and wellness, it’s important to make intentional and healthful eating choices.

Hilltopper Nutrition was created to help educate and engage students in healthy eating habits and ensure they get the necessary nutrition they need. Kelci Murphy, a registered dietitian nutritionist who works for the WKU Restaurant Group, manages the program.

“Food and nutrition are not only vital for survival and growth but are also key to maintaining good health and preventing chronic disease,” Murphy said.

It’s often difficult to translate the science of nutrition or put the information into

practice. Hilltopper Nutrition was created to help students navigate the ever-changing field of nutrition, Murphy said.

“I want to help others. College was a pivotal time in my own life, so I know how important and transformative these years are for our students,” Murphy said. “If I can help them cultivate sustainable habits and achieve their nutrition-related goals, then I have met my goal.”

Murphy works to teach students how important nutrition and healthy eating habits are in college and said she wants to help them understand how to take care of themselves so that they can stay healthy throughout their lives.

“Just like gas fuels a car or electricity fuels a lightbulb, food or nutrition fuels the human body,” Murphy said.

Hilltopper Nutrition employs student assistants who help with the hands-on

Mount Juliet, Tennessee, senior Skylar Lawrence, another student working in the Hilltopper Nutrition Program, said there are many reasons for students to visit a registered dietitian, including learning about more healthful food choices, figuring out unusual eating habits, navigating a food allergy and more.

Hilltopper Nutrition is working to show students the many ways they can fit healthy eating into their busy schedules. Through social media posts about ways to find nutritious meal options on and off campus, tabling events around campus promoting nutrition, community education talks to classes or groups, and much more, Hilltopper Nutrition works to promote positivity around food and healthy eating habits. To take advantage of resources, visit www.wku.edu/ hilltoppernutrition or follow @wkudietitian on Instagram. To schedule an appointment or to book for a class or group, contact Kelci Murphy, RDN, LD at 270-745-4650 or kelci. murphy@wku.edu.

Like This? Try This!

Eating healthy can feel like a chore sometimes. Students might miss all of the comfort foods they enjoy but luckily there are healthier favorite food alternatives.

Like chocolate chip cookies? Try dark chocolate and whole-wheat flour! “Oats and whole-wheat flour provide the whole grain, and a little dark chocolate never hurts,” according to Cleveland Clinic.

Like fettuccine alfredo? Try a cauliflower blended sauce! “The key to a tasty fettuccine alfredo is a creamy sauce. By cooking and blending cauliflower to a smooth puree, you get the mouthfeel of butter and cream without the high calories and fat,” according to Food Network.

Like ice cream? Try adding protein powder and healthier toppings! “Chocolate protein powder adds staying power to tasty protein ice cream. Maple syrup lends a touch of sweetness, while peanut butter powder provides nuttiness for a flavorful sweet treat. Toppings like cacao nibs and crushed peanuts provide a satisfying crunch,” according to EatingWell.

Story by Emma Dock | Illustrations by Nicole Johnson

WKU Walking Routes

Illustrations by Abby Neltner

Staying active on campus can be made easier by following these on-campus walking routes. Students can get their steps in and their heart rates up by taking advantage of the Hill.

*Route distances are an approximation.

Building and Maintaining Healthy Habits

“We have nutritionists and dietitians that can talk about what you need to eat and caloric intake,” she said. “We’re trying to do everything we can to be accessible to students so they can feel comfortable coming here.”

Dr. Moyo-Peters also gave advice on how to manage health in college, including staying away from carbohydrates, choosing the stairs over elevators and leaving for classes early to take a longer route.

“A lot of patients have complained that they’re not eating as well as they did when they were at home, so increasing your activity level helps,” Dr. Moyo-Peters said.

Dr. Moyo-Peters also said Med Center Health at WKU Health Services cares about students' mental health just as much as their physical health.

“We do psychiatric medication management, and The Medical Center at Bowling Green offers behavioral health services if a patient is in crisis,” Miranda Bonner, a psychiatric mental health nurse practitioner, said.

lifestyle changes, Bonner said the easiest way to get in contact with her is to schedule an appointment over the phone, but she also accepts walk-ins at Med Center Health at WKU Health Services.

Bonner also said that physical and mental health are closely connected, so getting plenty of sleep, exercise and eating a healthy diet can positively impact mental health.

“People don’t think about sleep as helping your well-being overall, especially if you’re in college and you have to study for a lot of things,” Dr. Moyo-Peters said. “Good time management and making sure you get plenty of sleep will go a long way.”

Bonner said all students are welcome at Med Center Health at WKU Health Services and the staff’s top priority is making students feel safe and comforted.

“Everything is confidential, unless you’re at risk of harming yourself or others,” Bonner said.

Dr. Moyo-Peters said Med Center Health at WKU Health Services takes time to build rapport with students in order to develop a baseline and understand patients better.

“We’re welcoming to all students, including members of the LGBTQ+ community,” Dr. Moyo-Peters said. “We want to know what you want to be identified as and what you want us to call you.”

Dr. Moyo-Peters said Med Center Health at WKU Health Services meets students where they are to give them the best possible care.

“We want students to do well and be healthy,” Dr. Moyo-Peters said.

Being a college student can be difficult. Being a college student and juggling mental health, physical health and academics can feel almost impossible. It’s essential for students to understand the necessity of maintaining their physical and mental health and be aware of the resources available to them. Med Center Health at WKU Health Services is one of those resources.

“We know some things can be expected with being in college and away from home,” Dr. Noma Moyo-Peters, a primary care physician, said. “With patient care, we deal mainly with preventative care, wellness visits, shots, pap smears and acute care.”

Dr. Moyo-Peters said because Med Center Health at WKU Health Services is a primary care facility, students can bring their medical records from home and be connected to doctors locally, which allows them to get the proper care without distracting students from their education.

Bonner said she assesses and evaluates mental health conditions and offers medication management for psychiatric symptoms such as anxiety, depression or ADHD.

“If you’re struggling to get out of bed, sleeping too much, not meeting your social expectations, canceling dates and plans or not responding to your social network, those are all red flags that something is wrong and you’re not meeting your normal behavior,” Bonner said.

If you’re noticing some or all of these

For more information, visit the Med Center Health at WKU Health Services website at www.wku.edu/healthservices or call 270745-2273.

Med Center Health has taken root in the health services building on campus, providing an accessible resource for students.

Dr. Noma Moyo-Peters, a primary care physician with Med Center Health, focuses on creating a calm and comfortable environment for patients on campus.

Quick Workouts to do on a Busy Schedule

While in college, the thing students lack the most is time. Even if time is limited, staying healthy should be at the top of everyone’s priority list. These students have provided their quick 30-minute workouts for when they are in a time crunch.

Louisville senior Olivia Day recommends that the best workout with limited time is a short full-body day.

“I like to warm up with cardio, do a pushing movement, pull and then legs, finishing off with some core if there’s time,” Day said.

Since the number of repetitions is lower for time’s sake, she recommends using heavier weights to account for a shorter workout.

• 10 minutes on the stair stepper to warm up the muscles

• 3 sets of 6-8 incline chest press with dumbbells to hit the upper chest and front deltoids

• 3 sets of 6-8 on lat pulldown or seated cable row to target lats/back

• 3 sets of 6-8 Bulgarian split squats to hit quads, glutes and adductors

• 1 minute front and side planks or sit-ups

• Stretch!

Story by Chloe Sharp | Photos by Wyatt Richardson

Louisville senior Olivia Day works out on the double leg extension machine at the Preston Center during her 30-minute full-body workout.

Paducah senior Ray Hamilton likes to get a quick chest and tricep workout in when he is running low on time.

• 4 sets of 12 dumbbell bench press

• 3 sets of 15 cable flies

• 3 sets of 12 reps incline bench press

• 3 sets of 15 rope pull-downs

• 4 sets of 12 dips

• 3 sets of 8-10 on single arm rope extension

Decatur graduate student Bailey Watson starts her quick workout with a short jog outside, followed by these simple steps.

• 3 sets of 10 bodyweight squats

• 3 steps of 10 dumbbell Romanian deadlifts

• 3 sets of 10 Bulgarian split squats

• Light stretching to cool down

Paducah senior Ray Hamilton recommends including cable flies in a quick chest and tricep workout routine.

Day performs cable flies while using the cable machine at the Preston Center.

Find Your Movement

Students

WKU Campus Recreation and Wellness provides a diverse array of programs and events that allow all students to find their movement. No two programs are alike, which is why it is important to find which one works best for every student to stay active and healthy on the Hill.

The programs offered by Campus Recreation and Wellness extend far beyond the fitness center and are all unique and beneficial in their own ways.

For students who like to be held accountable and work well with others, intramural sports will be a great fit. Intramural sports provide an opportunity to engage in physical activities within a controlled, fun and moderately competitive environment, while also providing social engagement with fellow peers, said Danville sophomore Coleman Clark.

Clark loves the intramural sports offered, with his personal favorite being pickleball, which he participates in every Tuesday.

“There is no better time to be a student who enjoys intramurals than this spring. There is a plethora of new sports to participate in

which allows students to either try something new or compete in their passion,” Clark said.

The aquatics program is a perfect match for those who like a full-body workout but may not enjoy going to the gym. Swimming builds muscle strength and cardiovascular endurance in a non-traditional workout setting. In addition to all of these benefits, aquatics also aids in maintaining a healthy heart, weight and lungs, said Aquatics Coordinator Kate Comley.

The aquatics department has several events coming up. Registration is open for a lifeguard certification course being held April 14-16. Private and group swim lessons are held throughout the spring semesters. Registration for April’s group swim lessons opens on March 20.

For lovers of the great outdoors, the Outdoor Recreation Adventure Center, also known as ORAC, is the perfect program to suit those needs. ORAC provides numerous opportunities to experience the beautiful forests, wildlife, trails and waterways of Kentucky, Tennessee and beyond.

Louisville sophomore Ashton Hoelscher is the student program assistant of ORAC. Hoelscher knows all about the many benefits students gain from ORAC, such as skill development, as well as strengthening participants’ mental, social and physical health.

“Being outside can boost your mental health, and making new friends while on trips can strengthen your bond with your peers,” Hoelscher said.

ORAC offers many events throughout the semester that students can register for on the WKU Campus Recreation and Wellness app or in person at the Preston Center.

Some of the upcoming events include a Full Moon Float at Shanty Hollow, which takes place on April 8, as well as rock climbing at King’s Bluff on April 15.

For students who like to work out but don’t know where to begin, GroupX classes will be an ideal match. GroupX offers many classes to choose from so that everyone can find a class that best suits their taste. Zumba, indoor cycling, pilates and yoga are just some of the classes offered through GroupX.

tip-off in an intramural basketball game at the Preston Center. Intramural sports include basketball, volleyball, pickleball, cornhole, capture the flag, soccer, battleship and E-sports.

Classes are held daily; registration can be found on WKU’s website, under Campus Recreation and Wellness, then GroupX.

For those experiencing tension and stress from a tough semester, check out the massage therapy program at the Preston Center and look into all the services they offer, such as Swedish, deep tissue and hot stone massages. Appointments can be made by calling 270-745-6531.

Massage therapy has many mental and physical health benefits, such as decreasing anxiety and muscle stiffness,

GroupX allows students to experience a variety of workouts, under proper guidance from certified instructors, with many benefits, from physical, to social, intellectual and more, that can help them achieve a more balanced lifestyle, said Alissa Arnold, the assistant director of health and fitness. Joining a GroupX class is fun and can help participants discover new abilities, while also finding a community of people on a similar journey, Arnold said.

as well as improving restorative sleep and flexibility, said Sabrina Pate, the massage program coordinator.

“Often we think of massage only in a ‘spalike’ sense, picturing a serene and romantic vibe,” Pate said. “While it certainly can be that, massage is a great resource to aid our bodies in reaching their full range of motion potential.”

Health Education and Promotion hosts numerous events for students to attend throughout the semester.

Free HIV testing will be held on March 28

from 1-4 p.m. and April 28 from 8:30 a.m.-12 p.m. Grocery Bingo will be held on March 22 and April 12 at 6:30 p.m.

Veronica Portillo, a graduate student from English, Indiana, regularly attends grocery bingo.

“My favorite thing about grocery bingo is being able to meet new people and win some free groceries at the same time,” Portillo said. The options are almost endless when it comes to programs offered by WKU Campus Recreation and Wellness. Try something new this semester and find your movement!

ORAC offers outdoor resources to students including bike rentals and repairs, outdoor activities and trips, equipment rentals and other outdoor resources.

Students socialize before Grocery Bingo, a monthly event sponsored by WKU Health Education and Promotion, giving students an opportunity to win free groceries by playing bingo.

STUDENT WELLNESS EXPERIENCE

FINANCIAL: Be a good consumer. Live within your means. Plan for future financial wellness.

ENVIRONMENTAL: Take care of the global environment. Create satisfying personal spaces.

PHYSICAL: Prioritize exercise, sleep, & balanced nutrition. Seek medical & dental care.

EMOTIONAL: Cope effectively with life. Have a healthy sense of self. Ask for help when you need it.

INTELLECTUAL: Stay curious. Think critically. Expand your knowledge & skills.

SPIRITUAL: Have a sense of purpose & meaning in life.

SOCIAL: Develop & maintain meaningful relationships & support systems.

OCCUPATIONAL: Find fulfilling work. Contribute to society.

The mission of CHHS is to prepare health and human services professionals who will work to improve the quality of life in their communities and beyond. We recognize this effort must start with improving the quality of life for our students while they are in the WKU College of Health and Human Services. Focusing on the eight dimensions of wellness (or the wellness wheel) we encourage balanced, optimal wellness for CHHS students, especially first-year students transitioning to college life.

Marsha Hopper

CHHS Student Wellness Navigator

Phone: 270.745.4172

Email: marsha.hopper@wku.edu

/wkuchhs #chhs_wku /chhs_wku/

#ClimbWithUs

Amy Wininger

CHHS Student Wellness Navigator

Phone: 270.745.2699

Email: amy.wininger@wku.edu

wku.edu/chhs

#experienceCHHS

8 DIM E N S IONS OF W E L L NESS

Wellness Navigators Help CHHS Students Thrive

Working to address student needs postpandemic, WKU’s College of Health and Human Services is implementing the CHHS Student Wellness Experience.

Falling in line with their mission to prepare students to become professionals who will work to improve the quality of life in their communities and beyond, CHHS recognized they must start with improving the quality of life for students while they are on campus.

Behind this initiative, Marsha Hopper and Amy Wininger serve as the student wellness navigators assisting students, especially first-year students transitioning to college life, and teaching CHHS 150 Enhancing Quality of Life for Health and Human Services Professionals.

An innovative concept initiated by CHHS Dean Tania Basta, the CHHS Student Wellness Experience is a comprehensive program focused on a wellness wheel, or the eight dimensions of wellness, which include emotional, environmental, financial, intellectual, occupational, physical, social and spiritual. Using each of these dimensions of wellness as a reference, the navigators serve as resources to help students find their niche on campus, get connected and experience a better and more balanced quality of life.

“Research suggests that the more engaged first-time students are on campus, the more likely they are to return for their second year,” Basta said. “Furthermore, most of our

students are being prepared for high-stress careers, so we want to ensure they learn how to take care of themselves before they take care of others.”

Basta said faculty can refer struggling students to navigators each semester. Navigators will work to engage them in activities and services on campus that meet the eight dimensions of wellness.

These navigators are not meant to replace existing services but instead to connect students with the many resources WKU offers, Wininger said.

“Our mission as student wellness navigators is to encourage students to develop wellness strategies during their time on the Hill, readying them for careers typically high in rates of stress and burnout,” Wininger said. “We serve as an extra layer of support for students, providing follow-up, encouragement, and guidance.”

Wininger said CHHS also encourages students to join intramural teams, seek counseling services or run for student government as well as guide a student through financial challenges.

For Hopper, the navigator role is all about helping students.

“I have a heart for students, for students in transition and for student success,” Hopper said. “I had a great college career, and I believe that a thriving, active campus is one of the best, safest and most exciting places to mature, learn, grow, make lifelong friends,

network and solidify career goals for ideal professions.”

As part of the program, Hopper and Wininger each teach three sections of a newly developed one-hour class for CHHS first-time freshmen and transfer students.

Hopper said the CHHS 150 Enhancing Quality of Life for Health and Human Services Professionals curriculum has a strengths-based approach.

“I hope with increased awareness and selfreflection, such as identifying old habits, creating new habits and improving on positive behaviors, students will gain a better sense of themselves,” Hopper said.

Wininger and Hopper hope to make a difference in the lives of CHHS students by increasing their knowledge, awareness and skills for living optimally balanced lives.

“They will become more grounded, come out stronger and wiser, and will hopefully one day want to establish broader connections to their communities and to the world, as well as want to volunteer and give back, as they become more highly educated, confident and competent,” Hopper said.

Wininger said their ultimate goal is for students to make a difference in their communities after graduation and to be more resourceful, resilient and poised.

For more information about the CHHS Wellness Experience, visit www.wku.edu/ chhs/wellness.php.

Students in the College of Health and Human Services relax as they watch “Dallas Buyers Club” during a movie night provided by the CHHS Student Wellness Experience. Wellness navigators regularly hold movie nights relating to the majors within CHHS.

Gym Necessities

Photos By Rhett Helland

Gym necessities for these students include a gym bag, weight-lifting belt, resistance bands, jump rope, preworkout and a protein shaker. “I use these resistance bands when I’m at home or don’t have time for the gym,” Jones said.

Bowling Green freshman Emma Bridges is wearing Nike Pro shorts and a Lululemon shirt.

“I like wearing Nike Blazers in the gym because they keep my feet flat while I lift and provide good traction,” Bridges said.

Bowling Green freshman Hunter Bland is wearing an oversized t-shirt band shows off his weight-lifting belt. Bland said he uses a weight-lifting belt to keep his back straight while deadlifting and squatting.

Goodlettsville, Tenn. junior Vincent Jones is wearing a Lululemon shirt and Gymshark sweatpants.

Illustrations by Lexi Ocampo