The focus of the ChooseWell brand is to empower and inspire a healthy lifestyle—to choose well. Recognizing the diverse needs and interests of the University community, we strive to offer programs that encourage healthy and active lifestyles, facilities that allow for social interaction and development, and opportunities that empower participants and members to recognize balance and potential in their lives. These categories break down the mission of ChooseWell and provide tools and knowledge for student and employee wellness.
1. You can get a lot done in just 30 minutes! As long as you are getting your heart rate up and breaking a sweat, you will be getting all the gret benefits of excersise! There are plentyof pre-planned exercise routines available online. Here is just one example of a 20 minute treadmill workout
2. Utilize your spare time between classes. If you have an hour or so between classes, use that time to make it to RecWell! Working out boosts endorphins, so you may find that you gain some extra energy during that midday slump.
3. You don’t actually have to make it to the gym. Even just a few feet of space at home or in your dorm can be utilized for a great workout. Check out workout DVDs or google “one room workouts” for inspiration!
4. Give a morning workout a try. If you traditionally feel tired in the mornings, working out during these hours will actually give you more energy throughout the day, not to mention your body will continue burning calories all day long!
5. Combine your workout and your social life. Find a workout buddy or a few friends. Not only does having someone workout with you make you feel more accountable, but it gives you an extra source of motivation to get to the gym. Don’t forget that hitting the gym is just one way to be active. Join an Intramural league with or organize a group hike or a bike ride!
The most important thing to remember is that not everyone exercises the same way. Find something you love! You feel like you don’t have the time to workout, but maybe the problem is really that you make excuses because working out is not the most fun thing you want to make time for. You are not alone! Remember that there are so many things out there that can keep you active. Find a workout or activity that makes you happy and don’t be afraid to try something new. Once you do, it becomes less about finding the time and more about making the time because it’s something you love.
Why should I pay more for healthy food?
1. You are not saving money in the long run by buying unhealthy and processed foods. According to the U.S. Surgeon General in 2011, the cost of obesity has topped $100 billion annually, with sedentary and unhealthy lifestyles being part of the blame. Your health and what you are putting into your body are extremely important to live a long healthy life. Love your body and give it real, wholesome food.
2. Ever heard the expression “you are what you eat?” It’s true! Fueling your body with healthy food will ensure that you feel energetic, happy, and healthy.
How do I know what's healthy?
1. Yes, calories, fat and sugar are important, but the first thing to look at when buying groceries is the list of ingredients on the label. The first three ingredients are going to be the majority of what’s in the product, but all of the ingredients should be taken into consideration. Try to avoid chemicals and artificial flavors. If you can’t pronounce it, you probably shouldn’t be consuming it. Also stay away from highly processed ingredients like high fructose corn syrup, sucralose, and added sugar. If the ingredients check out you can also take calories, fat and sugar into consideration. This may sound like a lot of reading in the store, but we are creatures of habit! This means that Once you find some brands you love, grocery shopping will be a breeze.
2. Going organic can seem a little overwhelming to young adults, but not everything you purchase needs to be organic. The most important things to consider buying organic are thin-skin fruits and veggies, meat and dairy. Thin skinned fruits and veggies soak up a lot of the pesticides that are sprayed on them.Pesticides are chemicals, some even found in our cleaning products. This is a quick list of the “dirty dozen.” Try to buy these items organic whenever possible: Apples, Celery, Tomatoes, Cucumbers, Grapes, Nectarines, Peaches, Potatoes, Spinach, Strawberries, Blueberries, Sweet Bell Peppers. If that’s not in your budget however, there are still great options that fall under the “clean 15.” These have thick skin and don’t tend to soak up as much of the pesticides: Onions, Avocado, Sweet Corn (watch for GMO), Pineapple, Mango, Sweet Peas, Eggplant, Cauliflower, Asparagus, Kiwi, Cabbage, Watermelon, Grapefruit, Sweet Potatoes, Honeydew Melon.
3. Going organic - Meat and Dairy. Now back to meat and dairy. You want to buy your meat and dairy organic because livestock not raised for USDA organic purchase get fed growth hormones and steroids.
So, if you are what you eat, you really do not want to be putting those same steroids, hormones and extra fat into your body. Heart disease is the leading cause of death for both men and women and the largest factor in avoiding heart disease is going to be your diet.
How can I afford it?
1. Check out your local farmers market. There is no middle man, so the produce is often much cheaper than in the grocery store.
2. There are a lot of resources to help you save money.
a. Thrive Market - “Thrive Market is the first socially conscious online store offering the world's best-selling natural and organic products at wholesale prices. We carry over 2,500 of the highest quality food, supplements, home, personal care, and beauty products from over 400 of the best brands on the market, all delivered straight to your door at 25-50% off retail prices. Our mission is to make health living easy, affordable, and accessible for every American family.”
b. Don’t underestimate coupons! Target has gone digital with cartwheel making it even easier to find and use coupons as well as their red card that saves you 5% on your purchase. Whole Foods, Trader Joes, Cub, Lunds & Byerlys all have coupon books as well. Saving a dollar here and there can really add up, and might mean getting the same price on a healthier version of a product.
c. Buy in bulk when you can. If you live with roommates, team up to get a membership to a place like Costco. Quality produce can be a lot cheaper here, and since it comes in such large quantities you can split products among the group, cutting down the price even more. Non-perishable items are also a great thing to buy here in bulk at a cheaper price.
Still feeling a little lost? Check out some more resources from the list below.
Blue Apron - If you like to cook for yourself and others, check out Blue Apron! They’ll provide you with all the ingredients that you need to make a delicious meal in exactly the right proportions. Meals are 500-700 calories per serving and take 35 minutes to prepare. Free delivery nationwide. Choose a delivery day that best fits your schedule. Ingredients arrive in a refrigerated box so food stays fresh even if you’re not home.”
Nature Box - “NatureBox delivers a world of carefully sourced and nutritionist-approved foods right to your door. Each snack contains wholesome ingredients - with no artificial sweeteners, flavors or colors. Snacking has never been so deliciously fun and naturally easy.”
Graze - “We have a range of over ninety tasty snacks (each with a specific benefit to you), including nuts, seeds, juicy dried fruits, tasty crackers, dips and dippers, and natural treats. The food in your box is selected based on your own preferences. For each of our foods, you tell us whether youlike, love, or would like to try them. We put together your box based on these ratings ensuring you always receive the food you like.”
Bulu Box - “Bulu Box is the best way to discover the health, nutrition and weight loss products that are right for YOU! You’ll LOVE discovering new products, but just as important as finding your new healthy faves is seeing which products don’t work for you. Try 4-5 samples based on your profile before buying full-size so you don’t waste your money.”
Why sleep is important
1. Sleep is just as important as diet and exercise when it comes to personal wellness. Unfortunately, sleep is often be the first thing that gets pushed aside when our lives become hectic. To put a sufficient amount of care and love into our work, relationships and day-to-day tasks, sleep plays a vital role. By cutting it out to get more things done, we actually experience negative health effects.
2. It is recommended that adults get 7-9 hours of sleep per night. This may seem impossible to some, but try to stick to this number. See if there are other places in your day you can be productive, like cutting back on the time you spend on social media or watching TV.
Tips and Tricks
- If you’re someone who struggles with insomnia, know that staying active throughout the day can make falling asleep easier. Additionally, avoid caffeine or other stimulants later in the day whenever possible.
- Getting into a routine is crucial. Try to go to bed and wake up at the same time each day and pick something relaxing to do before you go to sleep such as meditation, a bath, or reading a book.
- Sometimes our bodies need to take naps, but be careful how long and how close to bedtime you’re napping. Short naps between 20-30 minutes are more effective than sleeping for hours. Sleeping for long periods of time in the middle of the day affect your regular sleeping pattern at night.
- Create a Comfortable sleeping environment. For most adults, a slightly cooler, darkened environment with minimal distractions and noise is preferable.
Stress is inevitable, but learning how to cope and manage stress is crucial. Don’t be afraid to admit when something is causing you stress. Becoming aware of our stressors is the only way to work through them. Take note of when something is stressing you out, and combat it with a positive outlet. Things like exercise, meditation or talking it out with a good friend or family member are great options. Just make sure your outlet is positive and not a destructive fast fix like binge eating or excessive alcohol consumption. These behaviors usually lead to more stress in the long run.