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University Wellness

Wellness Tips

Wellness Tips

Ideas to keep you thinking, living and being well.

Between jobs, classes, families, friends and activities, you’ve got a lot on your plate (and on your mind). So we want to make sure you have some quick, actionable tips that will help you on your personal path to wellness.

Check back regularly as we update on a range of topics.


When a Family Member Needs Hospice
One of the most stressful and emotional times one can face is when one places a loved one into hospice care. November is National Home Care and Hospice Month where we take a moment to thank and remember the nurses, aides, therapists and social workers who help make this transitional time run smoothly.

When a loved one is in hospice, it is important to practice self-care. Some tips include:

  1. Asking for and accepting help with meal prep, time off, household tasks, etc.
  2. Getting enough rest, one trick is to use a baby monitor and rest while your loved one is resting
  3. Eating healthy foods
  4. Taking time for exercise
  5. Getting away occasionally for church, movies, exercise, and other social events
  6. Being kind to yourself by honoring your feelings, finding humor, sharing thoughts and feelings
  7. Seeking counseling, a professional can help you processing feelings and grief

Source: Patient and Family Education Committee,
Bluegrass Care Navigators

10 tips for Mindful Eating - Just in time for the Holidays!

Here are 10 tips for more mindful eating.  Not all of these may feel right for you-try a few and see how they work.
1.       Reflect.
Before you begin eating, take a moment to reflect upon how you feel.  Are you rushed? Stressed? Sad? Bored? Hungry?  After you take a moment to reflect you can choose if you want to eat, what you want to eat, and how you want to eat.
2.       Sit down.
Don’t eat on the go.  Have a seat.  You’re less likely to appreciate your food when you are multi-tasking.
3.      Turn off the TV and computer.
These distractions make us less aware of what and how we are eating.
4.      Serve out your portions.
Resist eating straight from the bag or the box.  It is easy to overeat when you can’t see how much you have had.
5.      Pick the smaller plate.
You might crave less if you see less.
6.      Give gratitude.
Before you start to eat, pause and take a moment to acknowledge the labor that went into providing your food.
7.      Chew 30 times.
Try to chew 30 times out of each bite.
8.      Put down your utensil.
Try putting down your utensils after each bite.
9.      Resign the clean plate club.
It’s okay to cancel your membership to the clean plate club.  Consider packing leftovers to go.
10.   Silence
Try eating in silence.  Be conscious of the food’s consistency, flavor, tastes, and smells and fully appreciate the moment.

Food Tips for Those with Diabetes

Meal prep for those with diabetes can be a challenge, but here are some ideas for every meal of the day:

  1. BREAKFAST – Sprinkle  ¼ cup of dried fruit on whole grain cereal (with skim or almond milk) or oatmeal. Or create a yogurt parfait by layering ½ cup nonfat yogurt, ½ cup berries and some chopped nuts
  2. LUNCH - load a whole wheat pita pocket with 3 oz. of chicken, then fill with chopped fresh vegetables and hummus. Or for an on the go lunch, grab a hardboiled egg, string cheese, fruit and 5 whole wheat crackers
  3. DINNER – fill half your plate with fruits and vegetables, frozen veggies are great to have on hand for quick dinner time use. Then fill the other half of your plate with lean meat or fish and a healthy starch like brown rice. Or for a quick meal on the go, scramble two eggs and load them up with peppers, onions and other veggies and serve with a whole grain English muffin.

Avoid deep fried foods like fish and chips, high carb foods like cinnamon rolls, prepackaged cookies and other pastries. Think whole foods, simply prepared.

Source: ADA