Relaxation~Meditation

This is our week to Take the Challenge and find time for ourselves~to relax~to have quiet time~to bring about a positive feeling surrounding our lives.

We would like to thank Tom Doughman from our SNC Counseling Services who took the time to teach us a method to relieve stress and relax by using our five senses — all this while preparing to and then eating ~ an orange!

An article titled “10 De-stressing Methods Put to the Test” features “Peel an Orange and Eat It and Why It’s Suppose to Work:
Peeling releases a satisfying scent and triggers you to anticipate the refreshment of the fruit, says Coral Arvon, PhD, Director of Behavioral Health and Wellness at the Pritikin Longevity Center in Aventura, FL. Once you eat it, your blood vessels relax and blood pressure lowers, adds Nieca Goldberg, MD, Medical Director of the Joan H. Tisch NYU Langone Center for Women’s Health in New York City.”

Click “Discover ways to relieve stress that really work” to reveal the other 9 methods to “de-stress.”

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Nutrition-Not Just a Passing Thought

We would like to send out a warm “Thank you!” to Melissa DaPra, SNC’s registered dietitian; Melissa  was our presenter this week and has shared the following:
Sometimes it feels like there is no way to get it all done. With everything we manage in our day-to-day, healthy eating can feel like another chore that is eating up your day.

But without refueling yourself, how effective are you?
How helpful can you be to your organization, your family and your colleagues?

Great days start with a great breakfast (not news). Let’s enhance that message as effective days start with an effective breakfast.
How do we want to start our days?
Feeling energized & focused,
no hunger pangs 20 minutes after our “healthy” breakfast and on our way in a flash. Here are 3 recipes that provide you with a balance of energy featuring whole grains, lean proteins, nuts, fruits & veggies. These will keep you going until lunch…and take only minutes to prepare.

And from Fruits & Veggies More Matters The Buzz:  Fruits & veggies increase mental well-being?
WHAT THEY’RE SAYING
People considered to have a high level of mental well-being report a higher level of fruit and vegetable intake. Read more at The Buzz

In addition to beginning our day in a nutritiously smart way, we are aiming towards 5 fruits and veggies a day. This is a snippet from the American Heart Association’s “What is a Serving”:
I can’t possibly eat that many servings of vegetables, etc.!
Before you decide that you can’t eat as many servings of ANYTHING as suggested, think small fist, baseball, hockey puck and a computer mouse. These are all things that describe a “serving size.” The comparisons will help you eat more of the things you need and less of the things you don’t.

  • One serving of raw leafy vegetables or a baked potato should be about the size of a small fist. A serving is a lot smaller than most people think.
  • A cup of fat-free or low-fat milk or yogurt, or a medium fruit should equal about the size of a baseball.
  • A half a bagel is about the size of a hockey puck and represents a serving from the grains group.
  • Three ounces of cooked lean meat or poultry is about the size of a computer mouse. Three ounces of grilled fish is about the size of a checkbook.
  • A teaspoon of soft margarine is about the size of one die.
  • An ounce of fat-free or low-fat cheese is about the size of six stacked dice.

~and just a simple thought ~ fruits and veggies CAN be the other snack!

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Easy does it, too!

This week we are focusing on physical activity. We will be attempting to have some type of exercise for at least a total of 30 to 60 minutes throughout the day.

The American Heart Association has these tips for walking:
Begin with short distances.
Start with a stroll that feels comfortable to you (perhaps 5-10 minutes) and gradually increase your time or distance each week by 10-20% (add just a few minutes or blocks).
If it’s easier on your joints and your schedule to take a couple shorter walks (10-20 minutes) instead of one long walk (30-40 minutes) each day, do it!

The Fab5 – 5 exercises that you can do to help improve posture and core strength.

Also~
Do you want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise?
Check out these six ways exercise can improve your life.

No. 1: Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores

No. 5: Exercise promotes better sleep
Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise can be fun
Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise
Exercise and physical activity are a great way to feel better, gain health benefits and have fun.
As a general goal, aim for at least 30 minutes of physical activity every day.
If you want to lose weight or meet specific fitness goals, you may need to exercise more.
Remember to check with your doctor before starting a new exercise program, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns
source: mayoclinic.org

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~SLEEP…Sleep…sleep~~~

Our second week of Take the Challenge is focusing on sleep. We are all aware of the benefits of adequate sleep-most noticeable-we feel better! Take the Challenge! Try to sleep seven to nine hours each night. You may find the following to be helpful:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Hydrate – That is the Goal.

Week 1 of our wellness program is encouraging us to make a conscious effort to drink enough healthy fluids to stay naturally hydrated. Here are a few suggestions to possibly help meet that goal: 

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Inspired by Motivation

We are introducing our Take the Challenge program this semester by having SNC alumni and successful entrepreneur Matthew Kimmeth ’06 share with us his “unique journey into wellness.” He is the owner of a “mind-body total wellness studio.” 

His philosophy,

Be healthy.  Be happy. These two simple statements embody my approach to wellness and how I look at life in general.  As a basic mantra, this concept in itself is simple; if one is healthy, they are happy.  While we work to maintain balance in our daily lives, health must be our first foundational priority before all else.”

Please join us today, September 24th at 11:30 a.m. in the Michels Ballroom to meet Matthew and be totally wrapped up in his message of gaining a lifestyle of optimal wellness!

The following week we will begin with a daily scavenger hunt on Sept. 29th, 30th and
Oct. 1st. Follow this blog for further updates.

Our “Simply Points” point tracker is available for print-off. Also, keep motivated by following our inspiring pins on Pinterest.  View the schedule and registration for the program at anytime!

 

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National Walking Day!

Health and Wellness Services and the American Heart Association would like to invite you to take part in the National Walking Day!


 

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SNC’s On Track

NEW WALKING PROGRAM!
Starts March 24th through April 20th
Get walking and start taking a more active role in your health!

We will be logging in and using the American Heart Association’s (AHA) “Start Walking Now” activity tracker. Once registered participants will have:

  • Access to the Activity Tracker – an easy-to-use physical activity and nutrition tracker
  • Access the My Walking Plan – a personalized walking plan to get you on your way to a healthier you.
  • Access to create your own Walking Paths and share with others.

The AHA’s Activity Tracker can track up to 27 diverse activities-you only need to keep track of your time spent in that activity. Using a pedometer is optional.

Register at: Get Active for a Healthier Lifestyle
Our H&WS website is also available for further encouragement!

• Cut your risk for heart disease, stroke and diabetes
• Extend your life expectancy.
• Work toward a healthy weight (or maintain the weight you have).
• Have more energy to do the things you love.
• Sleep better.
• Enhance your mental well being.
• Be a great role model for the people in your life.
• Be ready to hit the ground running in spring!
• Gear up for swimsuit season
Continue to follow the blog for updated information!

Also—Accessing the healthy information below
from our great “Take the Challenge” program will only help to support your goal towards a wellness lifestyle.
So please, go ahead and take a scroll…

 

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“…by the way, Do you have the Time…?”

Time~

We are now into our 7th week of the “Take the Challenge” wellness program. This week we are striving to establish stress free time management.

The following are a few key words that have been mentioned in various articles on time management: categorize, organize, prioritize, recognize and delegate.

We were fortunate when Carole Basak, Associate Director of Academic Support, could take the time out of her busy schedule to advise us on the topic of time management. It was very easy to catch Carole’s enthusiasm during her dynamic presentation.  

The handout, Time Management, includes this quote from Rita Emmett: “How do you spend your time? Time management doesn’t mean running around like a nut doing twenty things at once. True time management means actually spending as much of your time as you can doing those things you want to do rather than activities you don’t care about. It involves clarifying your values, deciding what is important, and working to spend your time doing that.”

 

Carole also recommends this book by David Allen, Getting Things Done: The Art of Stress-Free Productivity.

In Getting Things Done Allen shows how to: “Apply the “do it, delegate it, defer it, drop it” rule to get your in-box to empty” (Amazon.com).

In addition to Carole’s presentation, you may like to consider these two straight-forward articles, “How to Manage Time” and “How to Improve Time Management Skills as a College Student.”

How to Manage Time
Stress and disorganization go hand in hand. Lower your stress levels and become more productive by taking control of your time. Effective time management will not only help you accomplish your goals, but also improve your health by diminishing stress-related headaches, shoulder pain and digestive issues.

1.  Start your day early enough to exercise and eat breakfast. Breakfast improves your concentration and productivity. Include milk, fruit and grains. Avoid sugary foods, such as donuts, biscuits and sodas. Eat protein snacks throughout the day to refuel your mind and body.

2.  Think positively on the day. Empower yourself by not allowing negative thoughts to drain your energy. Shift your state of awareness when negativity strikes by getting out of your chair and moving around. Look at difficulties as challenges rather than roadblocks.

3.  Plan long-term goals and break them down into short-term goals. Set aside time each week to review your goals and adjust your schedule.

4.  Plan out your day, prioritizing tasks in order of importance. Focus on the most important tasks first — don’t be distracted by small tasks on the list. Allow sufficient time to do quality work for each task. Avoid committing to nonessential tasks and delegate chores that don’t necessitate you being there.

5.  Break large, intimidating tasks into doable 10-minute sections. This may give you the momentum you need to finish the task.

6.  Take small breaks throughout the day to recharge your energy. De-stress by deep breathing, stretching or taking a walk.

7.  Check your progress in the middle of the day. Evaluate your list to ensure you complete the most important tasks remaining. For positive reinforcement, look at the progress you have made throughout the day.

8.  Review the time tasks took you to complete throughout the day. Underestimating your time leaves you stressed. Overestimating your time creates gaps in time that you could use more constructively.

9.  Get sufficient sleep. Lack of sleep depletes memory and concentration, thereby decreasing productivity (Elaine Bolen).

How to Improve Time Management Skills as a College Student
Developing effective time management skills as a college student is critical to your academic and social success in college. Your success or failure in college is greatly affected by your effective use of time. But being a college student is also a very time consuming job. Therefore it is important to learn good time management skills and habits that will not only help you on the road to academic success in college, but will transfer into other areas of your professional and personal life. The steps in this article will help you manage your time effectively, improve time management, and    practice effective time management skills.

1.  Plan enough time for study. As a general rule, in college, you should study at least two hours outside of the classroom for every hour that you’re in a class.

2.  Develop the habit of studying at the same time each day. This creates stronger study habits.

3.  Get a weekly or monthly planner – depending on your preferences – and write all due dates for assignments and test dates. Then, two weeks before the assignment due date, write “start on the particular assignment”. One week prior to the due date, write “finish such and such assignment”. This will allow for weekly reminders leading up to the actual deadline.

4.  Use your free time immediately after class wisely for copying notes and reviewing the material.

5.  Study for 20 to 25 minute intervals and then take a short break. Research shows that studying in shorter blocks or intervals of time and then taking a break is more beneficial than studying constantly for hours. Therefore, review material in smaller blocks of time.

6.  Schedule a one hour weekly review and use weekends if possible.

7.  Remember to have some unscheduled time and be flexible. This will allow you time to do things you want to do.

8.  Participate in extracurricular activities. Plan to have some fun in college. You need a balance of both academic and social life to be a well-rounded individual (eHow Contributor)

Thank You for taking your time to read this blog-it is very much appreciated!

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“WOW” ~ Week of Wellness

We are beginning our 6th week of Take the Challenge. This week we will focus mainly on the dimensions of wellness.

Carol Smith, R.N, Assistant Director of Programs for Health and Wellness Services gave our Lunchtime Conversation presentation highlighting the many aspects of wellness. Sending out a warm “Thank You!” to Carol!

We have these links provided by Carol on her presentation and handouts on the Lifestyle Assessment Guide, worksheet and TestWell online assessment tool for the Holistic Lifestyle Questionnaire.

In addition to Carol’s presentation, the following supplemental information for the Take the Wellness Challenge may be of interest:

The Idea Health and Fitness Association website has this question posted,
“What does “wellness” mean to you?” Here is a sampling of their member’s insights:

The Definition of Wellness.com website has many intuitive links covering wellness.

The multiple links on this page, “Dimensions of Wellness”, covers topics ranging from the social to medical wellness.

This page continues with links on articles featuring the wellness wheel to benefits of  healthy living.


 

 

 

 

 

To enhance your week of wellness challenge you may consider printing off this chart, Weekly Wellness Planner. Wishing you a wonderful week of wellness!

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