The City College of New York
Wellness and Counseling Center
Marshak Science Building, Rm. J-15
160 Convent Avenue
New York, NY 10031
Sarah Hahn • Director
P | 212-650-8222
F | 212-650-8227
E | email@example.com
Healthy Living and Wellbeing
1. Get a routine.a. Teach your body to fall asleep by going to bed and waking up at the same time every day.2. Exercise regularly and at the right time.
b. Do the same things every night before you go to bed. Following a bedtime routine sends a silent signal to your brain and body that it is time to wind down and fall asleep.a. Regular exercise can reduce tension and anxiety, which will help you fall asleep3. Don’t nap.
b. Finish exercising at least three hours before your bedtime.a. Napping during the day may make it harder to fall asleep, or stay asleep.4. Watch what you eat and drink.a. No heavy meals, drinking caffeinated or alcoholic beverages shortly before bed.5. Create a safe and comfortable sleeping environment.
b. If you like a snack before bed, try a warm drink (without alcohol or caffeine) and a few crackers.
a. To help you fall asleep, your bedroom should be dark, with good ventilation, and as quiet as you can make it.6. Your bed is for sleep.
b. Cooler temperatures are typically better for sleeping.
a. Your bedroom is for sleeping. It’s not a media center and not a home office.7. Give yourself 15 minutes to fall asleep.
b. Avoid any distractions that make it harder to fall asleep.a. If you’re still awake 15 minutes after you Turn out the light, get up and do something that will make you drowsy (like Reading, doing push ups, meditating /not watching TV).8. Seek professional help.
b. Then go back to bed and try again.a. If your inability to fall asleep starts to interfere with your ability to function normally, and persists for more than a couple weeks, schedule an appointment with your doctor or a sleep specialist.
13 Keys to a Healthy Diet. (http://www.wellnessletter.com/html/fw/fwNut01HealthyDiet.html)
1. Eat plenty of high-fiber foods—that are, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).
2. Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.
3. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.
4. Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.
5. Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.
6. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
7. Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
8. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.
9. Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.
10. Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.
11. Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.
12. Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.
13. If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.
Tip # 1 – Do Something You Enjoy
Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. Anything you do to get your body moving is going to be better than doing nothing. Walking in an easy exercise that you can do just about anywhere, in any climate, not mention that it’s what your body was designed to do. Yoga, bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.
Tip # 2 - Schedule Time for Exercise
As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it! If you’re having trouble keeping this commitment, ask yourself this question, “If I had a meeting with the president, would I keep it?” Keeping your own commitments is just as important, if not more important than keeping your commitment to others.
Tip # 3 - Remember that Exercise Can Energize
Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too. If you know anything about stress, you know that it is one of the body’s biggest energy-sappers.
Tip # 4 - Don’t be Afraid to Mix it up
Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week.
Tip # 5 - Always Begin by Warming Up
Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage tissue and it gets your blood flowing. It gets your heart pumping too. Just five minutes is all it takes to get your exercise session off to a good start.
Tip # 6 - Join a Sport
If you really want to stick with something, joining a team is one of the best ways to do it. Get some people together and join a volleyball league. Take up tennis or racquetball. Go bowling or start golfing. All of these are great ways to get out and do something, and since they’re fun, you won’t even know you’re exercising.