Hilbert College welcomes The Aquarium of Niagara and their aquatic companions. As students continue to bite deeper into shark week they had the opportunity to meet those who swim with sharks.
Students were taken to Lasertron in Amherst for a midnight – 7 am lock-in experience. Including unlimited games of lasertag and cybersport which is a game where you ride on a motorized car that combines hockey, basketball, and lacrosse. Food was served and this year we have added arcade credit.
Part of the Hawks Take Flight program. Each event is geared towards residential students to see areas around Buffalo that they might not have the chance to experience. Almost all of our events hold up to 50 participants and include snacks, transportation, and FUN!
Unique to the Hilbert graduate curriculum is an integrated research project threaded throughout the program. Unlike most graduate programs that ask for a final semester thesis, the Hilbert program allows for a more thorough application of theory and research since the project starts early in the program. The research acts as a foundation upon which to ground and challenge theory to a practical application, culminating in a final capstone major project.
The Scribe is back! It is an online student newspaper for Hilbert College providing students the opportunity to practice real journalism in real time. They are a source of information and commentary on campus, as well as issues affecting the campus community.
The Scribe has many new features this Fall including photo galleries and this column where Garret Derkovitz will profile interesting cars and their owners on Hilbert’s campus.
Check it out below!
This Campus Improvement “Beautification” Project was a joint effort of two student organizations: Enactus and Rotaract, both of which are represented in the photos.
Enactus members work to teach the principles of free enterprise through service learning projects that create economic opportunity and positively impact the community.
Rotaract is part of a global effort to bring peace and understanding to the world through service learning initiatives.
Kevin Monaco, BS. Business Administration – Hilbert College ’01, Proprietor of Monaco Enterprises (a small business he started while in school) donated all plant material.
by Kirsten Falcone, RN
Healthy lifestyle advice bombards us daily. There is abundant information to weed through, and sometimes it can seem overwhelming. None of us wants to be unsuccessful. But success in life doesn’t just happen all at once or with only one step. It involves multiple baby steps that become habits. Wise choices in each moment lead to great habits. Good health is more than just physical; it is mental, emotional and spiritual, as well. As a nurse and mother, here are a few of my favorite habits.
Sleep. Nobody can function on too little sleep for very long. In fact, sleeping is one of the most important ways to take care of yourself. Everyone should get at least 7 to 9 hours of sleep per night (depending upon your individual needs). This is when your body repairs itself, when your immune system is strengthened, and your mind is restored. Here is a link to my article on sleep: https://community.hilbert.edu/2017/10/01/understanding-the-importance-of-sleep/.
Exercise. Aerobic, strength and stretching are the three types. But aerobic is probably the most important for your cardiovascular health and circulation to all your bodily systems. Try and get at least 20 to 30 minutes of rigorous aerobic activity at least three times per week. Regular exercise can actually improve your immune system, lift your mood, keep all your 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. Here is a link to my article on exercise: https://community.hilbert.edu/2017/10/31/exercise-the-forgotten-pharmaceutical/
Nutrition. This includes eating the right things, and also controlling portion size. Good nutrition involves eating fruit and vegetables first, then meat, bread and cereal, dairy, and only a little fat. We all know what junk food is. Try and avoid it, and, while pizza and wings are convenient and popular, try not to eat them regularly. If you want to know more about nutrition, take a course, or read a nutrition textbook. The one I use is called Nutrition for Life, and can be ordered at this link: https://www.amazon.com/Nutrition-Life-2nd-Janice-Thompson/dp/0321570847/ref=sr_1_3?ie=UTF8&qid=1493227995&sr=8-3&keywords=nutrition+for+life
Hydration. Since water is responsible for so many functions in our body, and our bodies are at least 60 to 70 percent water, it is crucial to keep hydrated. Try to drink at least 64 to 96 ounces (or more) per day or the equivalent of four to six 16-ounce bottles of water, or eight to 12 8-ounce glasses of water. Another way to measure is to drink 50 to 100 percent of your weight number in ounces. For example, if you weigh 150 lbs., drink 75 to 150 ounces of water every day. Keeping a bottle of water with you throughout the day is a great habit to adopt! Refill it, as needed. Here is the link for that article: https://community.hilbert.edu/2015/11/20/conquering-dehydrationbenefits-of-hydration/
Drugs, alcohol and smoking. Here is something simple to remember: Just don’t smoke. It’s that simple. And definitely don’t do illicit drugs. Alcohol is okay, in moderation (if you are 21 or older). One to two glasses of red wine daily has been shown to be healthful. But be aware of your family history of alcoholism. If there is any doubt, find alternatives to drinking. There is also more and more evidence that vaping is harmful. For more information, here is the link for that article: https://community.hilbert.edu/2016/10/06/from-the-hilbert-college-wellness-center-vaping-is-risky-behavior/
Changing addictive behaviors. If you are already addicted to alcohol, smoking or drugs, get help. Now. You won’t ever regret it. Of less rank, but still important, is to cut down on the amount of caffeine you ingest. Caffeine is an addictive drug. For my article on “energy drinks,” click on this link: https://community.hilbert.edu/2018/04/19/energy-drinks-or-stimulant-drinks/. Workaholism is also running rampant in our society. Don’t use work as an escape, and don’t try to keep up with the Joneses.
Learning something new. A life spent learning something new on a regular basis is a life unwasted. Studies show that people live longer when they are constantly learning and trying new things. Step outside your comfort zone, and take a course on public speaking, self-defense, or even knitting! It might open up new doors and give you fresh insight.
Money management. Take a course on money management. Stay away from habitually relying on credit. Highly recommended is anything by Dave Ramsey. https://www.daveramsey.com/specials/welcome?ectid=30.31.9014
Hygiene. Take your shoes off, and wash your hands as soon as you arrive home. Floss your teeth every day, and brush your teeth and tongue after meals and before bed. Here is a link to my hygiene article: https://hilbertcommunity.wordpress.com/2017/03/21/from-the-hilbert-college-wellness-center-winning-health-battles-with-proper-hygiene/
Sexual health. Let me put it this way. Sex, it has been said, is a great blessing in marriage, but a great curse outside of it. This is countercultural thinking, but it is good advice. Remember the question your mom asked you: “If all your friends jumped off a bridge, would you jump, too?” That is what many are doing when they choose to have sex too soon. Besides the all-too-real threat of contracting an STI (sexually transmitted infection), there is the spiritual aspect, as well. A broken heart affects every aspect of your health, not just mental and emotional.
Socialization, Family and Friends. It’s likely that busy college students have enough social interaction most of the time. But there are those times when some real connection with people is missing and important. Some things to try: church communities, small interest groups (such as can be found at https://www.meetup.com/), book clubs, study groups, a class not related to your major, a community education class, and more. If you have family nearby, it is important to keep in contact with them. If your family is far away, make sure you call home regularly, so you will still feel as if you are a member. If you live with your family, it is important to note that study after study confirms that eating regularly together is one of the best things you can do. Also, it is important to identify if somebody in your life is more toxic than healthful. If so, it might be a good time to look for better company.
Faith, prayer and meditation. Prayer is considered communication with God, and meditation is closely related. Your spiritual health is just as, or more important than, your physical health. Practicing faith and regular connection with your Maker will bring peace, focus and meaning to your life.
Time management. Newsflash! Your time is your life. Spend your time wisely. Make sure you make space on your calendar for the important items first. That way it is more likely to happen! Don’t overschedule your life; know your limits, and know when to say, “No.” Make certain you always show up for work, class and other obligations, and always on time. Finally, don’t forget to schedule time for yourself. You are important!
Moderation. Everything in moderation, including moderation. Purge perfectionism. If you make a mistake, admit it, and make a change for the better. Then move on.
Practicing morality. We wouldn’t get very far without morals. Basically, they are the Ten Commandments, which can be summed up by stating, “Love God and love people.” Also included in this category are integrity (doing the right thing when nobody is looking), sexual morality and the following:
- The “Golden Rule.” Do unto others as you would have them do unto you. This works. Even if you don’t think somebody deserves it, do it anyway. It’s the right thing to do.
- Refraining from gossip. You wouldn’t want someone to gossip about you (Golden Rule, see above), so don’t do it to somebody else. If there is any question what gossip is, ask yourself, “If the person I am talking about were standing right here, would I still be saying these things?” If you wouldn’t, then you are probably gossiping.
- When we are generous, we don’t put ourselves first. We are not the center of the universe. It is a credit to us when we are generous to somebody else.
- We don’t know what others’ lives are like. It is easy to criticize, give an opinion or offer unsolicited advice. But be kind. Listen, and don’t judge. You are not in that person’s shoes.
Forgiveness. Forgiveness is easier to do when you know that it is more for you than for the other person. When you forgive somebody, it is like a weight has been released from your own shoulders. Sometimes forgiveness is a long journey, but taking that first step is worthwhile. Remember, you are not perfect either, so why should you expect the other person to be? Conversely, it is important to forgive yourself. If you have trouble in this area, it is a good idea to enlist the help of a counselor.
Music, art and hobbies. Having an outlet for stress, like playing a musical instrument, following an artistic path, or diving into a hobby, has been shown to increase longevity and decrease depression.
Gratitude. Yes, there are many things about which to complain. But finding gratitude instead of complaining will make positive people want to be around you. Nobody likes a critic, but everyone is partial to being thanked and appreciated. In the morning, when your alarm goes off, choosing to be thankful you have another day, instead of grouchy because you couldn’t sleep in, will propel you to a better day. Make note of all the positive things in your life, and concentrate on them. Choose to see the glass as half full, and it may transform to overflowing.
Smiling and laughing. Laughter is said to be the best medicine, and it is also contagious. Smiling at someone when he or she enters the room improvesyour relationship with that person. Becoming less critical is a skill worthy of acquiring. If you are short on joyfulness these days, buy a joke book, go to a comedy show, or ask your friends to tell you something funny. Finding the humor in most situations can turn a gray day sunny again.
For more information on healthy life habits, check out these sources:
MSN.com, Ten habits you’ll pay for in ten years:
WebMD.com, Healthy Living: 8 steps to take today:
WebMD, How to keep healthy habits in mind:
Mayo Clinic, The 12 habits of highly healthy people:
Health.com, Healthy eating habits:
Feelhappiness.com, 107 healthy habits and behaviors for a healthier lifestyle:
CDC (Centers for Disease Control and Prevention), List of unhealthy behaviors:
PsychologyToday.com, Toxic relationships:
by Kirsten Falcone, RN,
Hilbert College Wellness Center
It is that time of the year again. School projects are in full swing, and finals are on the horizon. Many students are stressed, and most are losing sleep. Some have caught a “bug” and are now feeling behind. Stress is, according to Dictionary.com, “a specific response by the body to a stimulus, as fear or pain, that disturbs or interferes with the normal physiological equilibrium of an organism.” But, according to WebMD.com, it is more simply “what you feel when you have to handle more than you are used to [handling].” Does that sound familiar? If so, read on.
Certainly, some stress can be a good thing. Some studies show that a little stress may make you more resilient in the long run. The stress of a deadline approaching can also help you to hone all your attention onto that deadline. There is some evidence that short-term stress also provides the motivation to succeed. Once successful, one can reflect upon accomplishments, and this can actually be quite positive due to the reinforcement it provides! There is also some evidence that short-term stress can actually help ward off the common cold.
However, did you know stress also plays a role in most illness? That is because when we experience chronic stress, an overabundance of epinephrine (a.k.a. adrenaline) and cortisol (stress hormones) prevent many bodily systems, including the immune system, from functioning at full capacity. Even busy college students can take the time to benefit from some key lifestyle changes in order to stay healthy during a stressful time. Some of the ways you can lower the negative effects of stress are:
- Get enough sleep. Go to bed at the same time every night, and sleep at least seven to nine hours. For example, if you do well on eight hours of sleep per night, stick with that. Do not assume that seven will be enough. (For more information on sleep, read a recent Wellness Center article here: https://community.hilbert.edu/2017/10/01/understanding-the-importance-of-sleep/.)
- Make a list each day, and put the most important items at the top. Check them off as you go.
- Don’t procrastinate. Get your homework or important task done right away, so you won’t prolong the worrying and the nagging in the back of your mind. Even just getting started on a long project will lessen the impact of the work that lies ahead.
- Don’t skip meals, and keep healthy snacks, like fresh fruits and vegetables and low-sugar granola bars in your backpack. Conversely, avoid junk food, caffeine, and added sugar. Give your body the fuel it needs. (Here is the link to the Wellness Center article on what to eat at the campus cafeteria: https://community.hilbert.edu/2016/12/07/from-the-hilbert-college-wellness-center-how-to-avoid-the-freshman-15/.)
- Drink enough water. This can range from eight 8-ounce glasses per day to an ounce for every two pounds you weigh. Drinking enough water will also help drive off the munchies, and it will increase your energy level almost immediately. (For my article on dehydration, visit this link: https://community.hilbert.edu/2014/10/31/from-the-hilbert-college-wellness-center-dehydration/.)
- Stay away from alcohol and drugs, and stop smoking and/or vaping. These put even more stress on your body by lowering your immune response. (Follow this link for my article on vaping: https://community.hilbert.edu/2016/10/06/from-the-hilbert-college-wellness-center-vaping-is-risky-behavior/.)
- Take a brisk walk around campus twice, or work out in the campus recreation center. Do this at least three times per week. Look for any special programs that may be open to all students. (For the Wellness Center article on exercise, visit this link: https://community.hilbert.edu/2017/10/31/exercise-the-forgotten-pharmaceutical/.)
- Humor yourself. Find the humor in situations. Subscribe to a joke page on social media. Ask your friends if they know any jokes. There is scientific evidence that making yourself smile actually increases your happiness. It is true that laughter is often the best medicine.
- Talk to a good friend or counselor. Bottled-up emotions come out in other ways. Venting with a friend also helps your friend connect with you.
Some other ways to manage stress are, in no particular order:
Reading for leisure
Crafting, or following a hobby
Progressive muscle relaxation
Singing or playing uplifting music
Volunteering in the community
Caring for a pet
Taking a nap
Worship/Reading the Bible
Bathing or swimming
For more information on stress, check out these sources:
CDC (Centers for Disease Control and Prevention):
Mayo Clinic, Stress Management In-Depth:
Psychology Today, Why some stress is good:
Health.com, Ways stress can be good for you:
Does anybody “need” them?
by Kirsten Falcone, RN
Hilbert College Wellness Center
Energy! Think of that word and the concept of consuming extra energy. Energy is a good thing, right? Who doesn’t want to have more energy? This is the deceptive way the beverage industry frames their advertising for so-called “energy” drinks. “Energy” drinks can be found almost anywhere soda pop and bottled water are sold. Even with the increasing dire news events and warnings concerning their use, many statistics show that energy drinks are among the fastest-growing consumer crazes today.
Some best-selling drinks currently on the market are Red Bull, Monster, Rock Star, NOS, Full Throttle and No Fear. Two locally popular brands are Mountain Dew Kickstart and Venom Black Mamba. Even if you have never tried these, their reputation precedes them.
Well, now, you might think having a little extra energy is a great idea! What could be so wrong with that? I wondered that, myself, so I went looking for more information. Even though I wanted to believe these drinks had some value, almost every respectable source I found stated that drinking “energy” drinks is not only not beneficial, but can be extremely harmful.
The FDA (U.S. Food and Drug Administration) does not regulate “energy” drinks, and this is probably the main problem with these drinks. (More on this later.) Despite the lack of regulation, many companies have put labels on their products. If we trust that the labels are truthful, the basic ingredients are caffeine; another caffeine source called guarana; taurine, an amino acid that amplifies the strength of the caffeine; B vitamins; L-carnitine, an amino acid derivative; sugar; and sodium.
The main ingredient in energy drinks is caffeine, and not just a little caffeine, but some sources state up to 500 milligrams in a 24-ounce can. Caffeine is unhealthy for people under 18, because people under 18 are still developing, and caffeine affects the absorption of calcium into bones and tissue. Caffeine has a proportionally larger effect on smaller bodies, and it causes even greater hyperactivity, mood swings and anxiety due to its effects on neurological and cardiovascular tissue. Caffeine also suppresses appetite, which would not be beneficial for growing bodies. It also constricts blood vessels, has diuretic properties (which is dehydrating), and makes any kind of cardiovascular exercise risky. Of great concern, also, is the fact that caffeine is an addictive drug.
For adults (or those who are done developing), caffeine should be limited to 200-300 milligrams or about two cups of coffee per day. According to the Mayo Clinic, most adults should consume no more than 400 milligrams per day.
Caffeine may be helpful for keeping alert. However, in mass quantities, and combined with the other ingredients in these drinks, there are some side effects worth mentioning. They include:
- Heart palpitations, and increased heart rate,
- High blood pressure,
- Increased stress,
- Upset stomach, and nausea,
- Leg weakness,
- Feeling jittery and nervous,
- Sleeplessness and sleep disruption, leading to fatigue and lower immunity against infection,
- Mental confusion and difficulty concentrating,
- Agitation, anxiety, and hyperactivity,
- Increased risk-taking behavior,
- Cardiovascular and nervous system damage in children,
- Habit-forming or addictive characteristics.
I decided to do a little personal research. At the local grocery store, I bought several cans of various “energy” drinks. They included Red Bull, Mountain Dew Kickstart, Monster Energy, Rockstar, Rockstar Pure Zero, and Venom Black Mamba. The added sugar in these drinks ranged from 20 grams in Mountain Dew Kickstart to 53 grams in Venom Black Mamba. To put this in perspective, this is as much as about 5 to 12 teaspoons of added sugar. Ingesting sugar is a problem for diabetic and prediabetic people. The RDA (recommended dietary allowance) of added sugar is 36 grams or nine teaspoons for men, and 25 grams or six teaspoons for women. Keep in mind that this is not the only source of added sugar in most people’s diets!
This amount of sugar may sound like a lot, but, in contrast, a can of Coca Cola has 39 grams of added sugar, so one could easily downgrade this amount of sugar to nuisance status, compared to some of the other ingredients. Let’s keep going….
Of course, calorie content is sugar-related. The calorie content in the samples I bought (not including Rockstar Pure Zero, which has no calories) ranged from 80 calories for a 16-ounce can of Mountain Dew Kickstart to 240 calories for a 16-ounce can of Venom Black Mamba. The recommended daily number of calories for adults is between 2,000 and 2,500. If you are concerned about calories, you should be concerned about the empty calories in these drinks.
Now we’re getting somewhere. Sodium seems to be a greater concern than sugar, surprisingly. In my samples, the sodium content ranged from 35 milligrams in regular Rockstar to 310 milligrams in Venom Black Mamba. The others were in the 105 to 180 range. It pays to read the label, since there are two servings in some 16-ounce cans, and only one in others. In a 16-ounce can of Monster, there are 360 milligrams of sodium! In comparison, our can of Coke contains 45 milligrams of sodium. The RDA for sodium is not as stringent as for sugar, but a general recommendation is set at 1,500 to 2,300 milligrams per day. Cutting out sodium from the diet has been a cardiologist recommendation for decades. When contemplating this gargantuan amount of caffeine and sodium, one begins to understand the solemnity of the potential health threat in these drinks.
It is safe to say that B vitamins are definitely the only good thing about “energy” drinks. However, most nutritionists are skeptical about vitamin supplements, suggesting that most supplements are not absorbed into the body well, unless they are part of solid food. In fact, according to Johns Hopkins University, vitamin supplements are of no value. Therefore, the addition of B vitamins to “energy” drinks appears to be a gimmick to fool the consumer into equating these drinks with health, which has turned out to be the opposite of the truth!
No FDA Regulation
As mentioned, the FDA does not regulate “energy” drinks, so the companies who make them can put anything on the label that they want. All of the samples I bought had a label, but, according to some sources, the true amount of caffeine is rarely listed. Several of the ingredients in these drinks are known to enhance the effect of the caffeine, and some contain their own even stronger amount of caffeine. Bottom line: We don’t really know the exact amount of caffeine or other ingredients contained in them!
Flavor and Other Qualities of “Energy” Drinks
My personal research revealed a few things. I am a morning coffee drinker. I usually drink the recommended one to two cups brewed at home, and I add some cream or sweetened Coffee Mate (an indulgence I know I could edit due to the sugar in the Coffee Mate!). Though I was used to my caffeine drink tasting somewhat sweet, I didn’t care for the carbonated and syrupy, sickly sweet smell and taste of all of the drinks in my sample. In fact, I really felt they were true to their names—especially “Monster” and “Venom.” (At least that labeling is correct!) The flavor is definitely not why they are popular!
In lieu of coffee one day, I drank a Red Bull. In my opinion, there was nothing at all redeeming about Red Bull. On consecutive days, I drank Mountain Dew Kickstart, Monster Energy, and Venom Black Mamba. The best thing I can say about them is they are gone. The worst? They were revolting. I needed to brush my teeth thoroughly after what seemed like a sugar steep. I am happily a coffee drinker once again.
Marketing and Slogans
Marketing can be a good thing, but it can also be misleading. I worked in marketing before I was a nurse, so I believe that the marketing to the young generation is responsible for these ubiquitous drinks. The advertising and slogans printed on the cans might reveal a clue:
The Red Bull can states, “Vitalizes body and mind. Red Bull is appreciated worldwide by top athletes, busy professionals, college students and travelers on long journeys.” (Yes, it could definitely be a “long journey” to the Emergency Department! Mixing Red Bull and other “energy” drinks with an exercise routine is a bad idea.)
The Mountain Dew Kickstart label states, “New energizing original dew. Real fruit juice.” (In small writing, “Contains 5% juice.”)
The Venom Black Mamba label states, “When you want to stay razor sharp and are ready to take on the world, you need the venom of Black Mamba. Venom packs a powerful payload of strong fierce energy….Take on the world and OWN IT!”
The Monster Energy label states, “…athletes, musicians, anarchists, co-eds, road warriors, metal heads, geeks, hipsters, and bikers dig it—you will too. … Unleash the Beast!” (I daresay the “Beast” could represent the foolish choice of drinking Monster.)
As you can see, every can portrays language that praises the contents of the can, promising it will make you cool, energized, and ready to handle anything. The problem is, it couldn’t be further from the truth. “Energy” drinks are NOT health drinks. If they were health drinks, would almost ALL of them have warning labels? They do! All but Mountain Dew Kickstart had warning labels that stated, “Not recommended for children, pregnant or nursing women and persons sensitive to caffeine.” In addition, their warnings should say, “Do not use while exercising.”
Alternatives to Caffeine
Instead of using caffeine, make these lifestyle choices/changes:
- WATER, because we need to replenish our bodies, of which 50 to 70 percent is water! Drinking water will immediately energize you if you are dehydrated.
- Proper nutrition, so your body has the correct fuel for all its processes,
- Sleep, so your body and brain can heal and recharge,
- Exercise, for your circulation, muscles, heart, brain, and more!
- Avoid extra sugar, because we get enough in food,
- Avoid or limit alcoholic beverages, and DO NOT mix them with energy drinks.
If you must imbibe caffeine, then regular coffee, one to two cups per day (allowing no other caffeine that day) is the safest caffeine you can consume. We know about the caffeine in coffee, but the lack of regulation on “energy” drinks should be a red flag.
In conclusion, does anybody “need” “energy” drinks? No. It is my opinion that these drinks should not be labeled “energy” drinks, but, rather, “stimulant” drinks. A stimulant is a drug, and that is what these drinks are. As with any addiction, it is best to break the habit.
For further reading, and more information on stimulant drinks, visit these Web sites:
National Institutes of Health:
U.S. News and World Report:
Energy Drinks Lawsuit:
American Heart Association, Sugar 101:
SFGate, FDA recommended sodium intake:
Caffeineinformer.com, 20 harmful effects of caffeine:
LiveScience.com, Is caffeine bad for kids?:
Johns Hopkins Medicine, Are vitamin supplements beneficial?: