Healthy Eating for the Holidays!


The holiday season is fast approaching and an abundance of tempting treats are coming along with it!

The question is, how do we maintain a healthy diet with all of the various holiday meals and desserts present in every direction we look?

The first tip I can offer you to make it through the holiday season maintaining a healthy diet is to be realistic. Do not create unrealistic or unattainable goals for yourself this winter. It is okay to treat yourself to some of your favorite seasonal meals and treats so long as you do so in moderation. Continue reading

Clear the RAINN Day!

CleartheRAINNdayEvery 107 seconds, another American is sexually assaulted. Sexual assault is a crime of power and control. Each year, there are about 293,00 victims of sexual assault. What can we do to prevent or limit the amount of cases of sexual assault on our campus? The first is to know WHAT sexual assault consists of. WHO and what resources we can contact in the case of a sexual assault event occurring. Also, who to contact for a sexual assault aftermath, to help recover. HOW we can reduce the risks and raise awareness on our campus and nationwide.

There are different types of sexual assaults. The most commonly known is penetration of the body or rape. It does not end there. Attempted rape is considered sexual assault. Forcing a victim to perform sexual acts, fondling, or unwanted sexual touching are all actions classified as sexual assault. The action of forcing ones self onto another without consent, both parties agreeing or permitting sexual contact, is unacceptable and should be reported. Sexual assault is a crime. College-aged women are 3 times more likely than women in general to suffer from sexual violence.

Continue reading

Suicide: All You Need to Know to Help

In the forty seconds it would take you to reply to an e-mail, empty a trashcan, or plug in your cell phone, one person has committed suicide in the world. Annually, this accounts for 800,000 deaths worldwide, a number comparable to the population of San Francisco. Thoughts of suicide as well as depression and self-harm occur every day, possibly in the lives of your loved ones, coworkers, fellow students, roommates, and neighbors. Oftentimes, though warning signs may be apparent—even pronounced—we are unsure how to handle a conversation as emotionally charged and sensitive as suicide. We may question our experience or ability to say the right thing, refer the proper resource, or offer beneficial advice. Despite any apprehension you may have, offering help to someone with thoughts of suicide first begins with a knowledge of warning signs, decision to reach out, and familiarity with resources.


Understanding certain behaviors and patterns – signs and symptoms – associated with suicide is the first step to its prevention. These could be conveyed physically or verbally, as well as in a subtle or unmistakable way. Any one sign could indicate suicide risk. Here are some signs of emotional pain or suicidal thoughts that should lend to concern:

TALK of: killing themselves, being a burden, feeling worthless/purposeless, being caught in intolerable suffering

BEHAVIOR that includes: substance abuse, researching means of suicide, social withdrawal, intense aggression, isolation, recklessness

MOOD of: depression, lethargy, rage, irritability, humiliation, anxiety

*Sudden yet noticeable changes in talk, behavior, or mood of someone you believe to be experiencing suicidal thoughts are key indicators that a conversation should be had. If you are uncertain, the best way to find out it, is to ask. Continue reading

Suicide Prevention Week @ CSUSM! 09/06-09/12!

Screen Shot 2015-09-04 at 6.00.42 PM

Interested in learning more about how you can support suicide prevention on campus? September 6th-12th is Suicide Prevention week at CSUSM! It kicks of with a Lunch & Learn on Tuesday, September 8th from 11-1pm at USU 2310-B. It will feature a film screening of “The Journey: A Story of Healing and Hope” as well as a brief discussion.Seating is limited, please RSVP to join us Thursday, September 10th from 6–9pm at the USU Arcade and Amphitheater for The PopRx Concert Reaching Out & Saving Lives! Students can enjoy a musical performancr, pre-concern activities from 6-7pm which include art mural painting, written words, education and resource tables, and candle lighting to bring awareness to suicide prevention and reduce stigma. Interact with social media to spread the word that each of us can Reach Out and Save a Life!


Classy Cougars Party Safely

Hello Cal State San Marcos Cougars. Spring Break is a great time to take a break from the books and have some fun. Whether it is a wild trip to Cabo San Lucas or going back home to spend time with the family, I have a great spring break tip sheet to take into consideration.


Going on a road trip?

  • What to Bring: Valid Driver’s License, Proof of Insurance, Snacks, and Beverages
  • Take turns behind the wheel: Have a rotating driver who is able to ensure that whoever is behind the wheel is well rested. Note, the music will change because the driver gets to be DJ, unless appointed to the shotgun passenger.
  • Role of the shotgun rider: To be the wing(wo)man to the driver and help with any navigation decisions.
  • Take a Map: I know we are in a generation where our smart phones can solve all of our greatest problems in life, but if our service lets us down, then we have the “old school” way of finding our destination.
  • Piece of Advise: Always lock your vehicle. Never leave valuables in plain sight, lock them in the trunk.

Continue reading

You Don’t Have To (____) To Have An Eating Disorder.


Binge Eating Disorder (or BED) can be categorized alongside anorexia and bulimia as an “eating disorder,” however, it is not characterized by abstaining from food, but overeating due to stress eating or low self-esteem and/or confidence. Aside from BED, people with eating disorders vary in body shape and size.

Continue reading

Have You Seen the Signs?

Eating disorders are not limited to anorexia nervosa and bulimia nervosa. Others include binge eating disorder (binge without purging), purging disorder (purge without bingeing), avoidant food intake disorder (restricting food), and orthorexia nervosa (obsession with healthy eating). While disordered eating does not fully meet the criterion of an eating disorder, it does embellish many of the same unhealthy patterns and approaches to food. Some common behaviors include:

Feeling bothered or nervous over minor changes in weight

Continue reading

FACT or FICTION?: Understanding Eating Disorder

The first step in understanding eating disorders and why they occur is to dispel some of the common misconceptions that stray from the truth surrounding this health issue. Below are five statements regarding eating disorders. Can you separate fact from fiction?

You may physically suffer from an eating disorder, but it cannot result in death.


Anorexia nervosa has the highest fatality rate among all psychiatric illnesses. Anorexia nervosa is twelve times more likely to claim the life of females aged 15-24 than any other cause of death.


Eating disorders can lead to further emotional complications.


Nearly 50% of those with eating disorders meet the conditions for depression. Other forms of mental illness can coincide with an eating disorder, including obsessive-compulsive disorder, social anxiety disorder, and post-traumatic stress disorder.


The only consequence of an eating disorder is weight loss.


In cases of anorexia nervosa, the physical effects can include heart and kidney failure, reduction of bone density, muscle loss, dehydration, and hair loss. In cases of bulimia nervosa, physical effects can include pancreatitis, tooth decay, and irregular heartbeat.


Eating disorders do occur across gender lines.


10%-20% of female and 4%-10% of male students have some sort of clinical eating disorder. Among male college undergraduates, 25% reported binge eating and 24% reported fasting within the last month. Men are less likely than women to seek treatment due to the common perception that eating disorders are female-derived.


You cannot recover from an eating disorder if you are in a critical, physical condition.


With adequate treatment, 60% of those suffering from an eating disorder do recover. It is never too late to seek help.