(routine doctor’s appointments, a balanced diet, and increased physical activity,
etc.) and avoiding destructive habits (tobacco usage, drugs, alcohol, caffeine,
not wearing a seatbelt, etc.)
Individuals who are physically well: Exercise aerobically for 20-30 minutes at least
three times per week; eat fruits, vegetables, and whole grains every day; avoid
tobacco products; wear seatbelts; minimize their intake of cholesterol, dietary
fats, oils, and sugar; avoid drinking alcoholic beverages or consume no more than
one drink per day; get an adequate amount of sleep (7-8 hours); have adequate
coping mechanisms for dealing with stress; maintain a regular schedule of
preventative doctors’ appointments; and maintain a reasonable weight, avoiding
extremes of overweight and underweight.
To help balance your physical wellness, make sure to listen to your body. Don’t just
start a new workout program or drastically change your diet. Take small steps to
incorporate these changes into your lifestyle so that you will be able to have long-
term success. Seek out resources to assist you and guide you through the process
to assist in developing your lifestyle skills and to be able to make healthful decisions
for the future.
TIP FOR MAKING
SUMMER MEALS EASY
AND LESS OF A HASSLE:
BY: TRACY CONDER, RD, CSSD
CAMPUS DIETITIAN
Meal prep for meals! I cook extra
chicken, pasta and rice on the
weekend; plus I make 2 large
containers of tossed green salad
and a batch of homemade
hummus. Then, all I have to do is
make sure I have plenty of fruit on
hand and I can make a balanced
meal on the go for lunch or dinner
in minutes! The chicken can turn
into a wrap with spinach, zucchini,
tomato and avocado for lunch,
or turn into chicken quesadillas
with a side salad for dinner.
No Bake Energy Bites
Ingredients:
o
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o
o
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1 cup (dry) oatmeal (I used old-fashioned oats)
2/3 cup toasted coconut flakes
1/2 cup peanut butter
1/2 cup ground flax seed
1/2 cup chocolate chips or cacao nibs (optional)
1/3 cup honey or agave nectar
1 tablespoon chia seeds (optional)
1 teaspoon vanilla extract
Directions:
1. 1.Stir all ingredients together in a
medium bowl until thoroughly
mixed. Cover and let chill in the
refrigerator for half an hour.
2. 2.Once chilled, roll into balls of
whatever size you would like. (Mine
were about 1" in diameter.) Store in
an airtight container and keep
refrigerated for up to 1 week.
3. 3.Makes about 20-25 balls.
Note: Recipe by gimmesomeoven.com.
Prep: 10 mins Total: 10 mins
For more information: Visit: SHS Health Promotion in room
1525 (North Webb), Call: 757-683-5927, Email [email protected]
*SHS supports ADA accessibility. Please contact us if you
will require accommodations to participate.*
Social
Physical
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