This Week in Wellness

Transcription

1 This Week in Wellness September 2017 What's inside? Upcoming Events Finding Balance Did You Know? Grocery Staples to Fuel Your Brain On Your Grocery List In the Kitchen Fall in Boston activities Hello and Welcome to the Wellness Advising Newsletter! As you continue on through the academic year, we wanted to share some wellness tips, tricks and information with you. In each newsletter, there will be topics such as recipes, fun facts, healthy foods, and other wellness topics. If you have any suggestions for future newsletters, please let us know!

2 Click on th to sign Upcoming Events! Finding Balance What does balance mean to you? Before you go about finding balance in your life, it is important to figure out what balance means and looks like to you. What does your ideal, balanced life look like? Make time for things you enjoy by spending fifteen minutes each day doing something peaceful. Meditate, do yoga, take some quiet time, enjoy a cup of coffee or tea, take a walk, pray, do a puzzle, exercise, talk to those in your life you care about. Do something for you! All of these tips and more can help you incorporate balance into your daily routine. Click the image on the right for more information!

3 Did you know? Sleep hygiene is the practices and habits that allow you to get a healthy night's sleep. Sleep affects your physical, mental and emotional health and can improve your quality of life! Click on the image to read more tips on how to improve your sleep hygiene. Benefits of Sleep Adequate sleep is associated with better health in many ways, including: Enhanced memory, learning, and academic performance Healthier weight and better metabolic health Improved heart health Better immune system function Sleep Environment Bedroom should be cold- between degrees Free from noise and avoid using screens too close to bed Consider using blackout curtains, eye shades, ear plugs, white noise machines, humidifiers, fans, and other devices. Sleep Tips! Limiting daytime naps to 30 minutes. Avoiding stimulants such as caffeine and nicotine close to bedtime. Exercising to promote good quality sleep. Steering clear of food that can be disruptive right before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. Ensuring adequate exposure to natural light. (adapted from nationalsleepfoundation.org)

4 Time Saving Tips for Healthy Meal Prep What you eat is incredibly important to your overall health, functionality and performance in school. Good nutrition is more than sustenance, it is all about keeping your energy and ability up! To accomplish this, we suggest investing in a slow cooker or a crock pot to save prep time on the weekends, as well as preparing your food at the start of each week and using leftovers from those meals to feed you throughout the week. Grocery Staples to Fuel Your Brain Bananas, Blueberries (B Vitamins) and other Fruits and Vegetables (antioxidants) Nuts, seeds, and Natural Nut (peanut, cashew, almond) Butters (Healthy Fats and B-Vitamins) Fatty Fish such as Tuna and Salmon (Omega-3 fatty acids) and other Lean Protein (High-satiety food that will hold your focus) Complex Carbohydrates such as whole grains, brown rice, oatmeal, and quinoa, are better than sugars and white bread at sustaining energy for long periods of time Leafy Greens such as spinach or kale Dairy Products such as low fat cheeses, greek yogurt, almond butter, skim/soy/almond/coconut milk Healthy Fats such as olive oil, coconut oils, canola oil, avocado Tip: Try adding oatmeal or whole grain toast with peanut butter at breakfast to keep you fueled throughout the day Dark Chocolate in moderation (antioxidants) Green Tea (in moderation) On Your Grocery List Save yourself time (and money) for the week. Spend some time during the weekend to organize your list and prepare meals ahead of time. Make dishes that will provide multiple meals throughout the week. Click on the brain image above for more tips and tricks for grocery shopping!

5 Slow cooker Chicken Tortilla Soup (non veggie) Salsa, Black Bean, and Rice salad (veggie) Slow Cooker Chicken Tortilla Soup INGREDIENTS 1 lb. boneless skinless chicken breasts 1 15-oz. can Black Beans, rinsed 1 c. frozen corn 2 bell peppers, chopped 1 white onion, chopped 1 15-oz. can fire-roasted tomatoes 1/4 c. freshly chopped cilantro, plus more for garnish 3 cloves garlic, minced 1 tbsp. cumin 1 tbsp. chili powder 1 tsp. kosher salt 2 c. low-sodium chicken broth 1 c. Shredded Monterey Jack 1 tbsp. extra-virgin olive oil 3 small corn tortillas, cut into strips Sliced avocado, for serving Sour cream, for serving Lime wedges, for serving

6 DIRECTIONS 1. In a large slow cooker, combine chicken, black beans, corn, peppers, onion, fire-roasted tomatoes, cilantro, garlic, cumin, chili powder, salt, and chicken broth. 2. Cover and cook on low until chicken is cooked and falling apart, 5 to 6 hours. 3. Shred chicken with a fork, then top soup with Monterey Jack and cover to let melt, 5 minutes more. 4. Meanwhile, make tortilla crisps: In a large skillet over medium heat, heat oil. Add tortilla strips and cook until crispy and golden, 3 minutes. Transfer to a paper towel-lined plate and season with salt. 5. Serve soup topped with tortilla crisps, avocado, sour cream, cilantro, and lime. Click on the left image above to view the recipe and more at Delish.com Salsa, Black Bean, and Rice Salad-Vegetarian: This Southwestern black bean, salsa and long grain rice salad delivers protein from black beans and fiber from long grain rice, plenty of vegetables and calcium from the dairy. Use fat free sour-cream and Monterey Pepper jack cheese to get a nutritious healthy meal with no saturated fats, nine grams of protein, 42 grams of carbohydrates and only two milligrams of cholesterol. Salsa, green onions and cilantro adds delicious flavors to this healthy recipe. Ingredients 2 cup(s) rice, long grain cooked, chilled 1 can(s) beans, black (15 ounces) rinsed and drained 2 cup(s) tomato(es) chopped 1 cup(s) pepper(s), red, bell chopped 1 cup(s) corn, whole kernel frozen thawed 2 scallion(s) (green onions) thinly sliced 2 tablespoon cilantro 1 cup(s) salsa 4 ounce(s) cheese, Monterey Pepper Jack with jalapeno chili peppers, cut into 1/4-inch cubes lettuce leaves 1/2 cup(s) sour cream, light or fat-free Instructions 1. In a large bowl, stir together chilled rice, black beans, tomatoes, sweet pepper, corn, green onions, and cilantro; add picante sauce or salsa. Toss to coat. If desired, stir in cheese. 2. To serve, line 6 salad bowls or plates with lettuce leaves. Top with rice mixture. Serve with sour cream. Click on the right image above to find this recipe and more at everydayhealth.com

7 Boston in the Fall Despite what the weather may have you believe, fall is finally upon us! Take this weekend to get acclimated to the city. Take in the sights and sounds of the city by walking the Freedom Trail, walking/jogging the esplanade, or visiting Quincy Market. Have any suggestions for future issues? Let us know by ing Jess Damour, the Wellness Advising Intern, at