The Healthy Facts M.S.D.W.T. Monthly Wellness News September 3, 2015
January 8, 2020
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Greetings M.S.D.W.T. Staff! MSDWT/IU Wellness Happy 2020 and Welcome Back! We trust that everyone had a wonderful holiday season and break and that you are ready for the BEST year yet! As we move into this amazing new year it is our hope that everyone is ready to focus on YOU! As a reminder, until you take care of YOU it is impossible to take care of anyone or anything else! Our lives are way too important personally and professionally to not do so! Remember, there is only one YOU and we look forward to supporting you however we can! We truly appreciate the feedback and inquiries so please remember to share your questions or ideas with your building rep and/or at szybert@msdwt.k12.in.us Healthfully yours, The M.S.D.W.T. Wellness Committee
Coach’s Corner...from the desk of Marcy Morefield, RD - M.S.D.W.T. Wellness Coach. 5 Tips to Thrive in 2020 As MSDWT educators and staff, you have demanding jobs with only so many hours in the day! Prioritizing and engaging in healthy lifestyle behaviors is essential to be the best that you can be. Here are 5 tips to help you thrive in 2020! 1. Establish a physical activity routine *Find a workout buddy – try a 30-day challenge and walk every morning before or after work! *Ask for support from your family, friends, or health coach – you are more likely to meet your goals. *Notice how you feel throughout the day after morning physical activity – is your mindset more positive? 2. Prioritize stress management techniques *Try journaling for clarity and energy release *Practice deep breathing (>2 minutes) – try a meditation video from YouTube or complete the breathing exercise on the Calm App *Spend time in nature – go for a hike and explore a state park 3. Stay fueled with real, whole foods that will give you energy and other health benefit *Start each day with a meal that includes protein - consume >15 g protein with every meal (Greek yogurt, nuts, 1-2 T natural almond butter, eggs, cheese, fish, poultry, grass-fed meat, a protein smoothie/drink). *Fueling your body well throughout the day may help prevent overeating later in the day. Try 1-2 oz. nuts/seeds for an easy snack. *Consume >5 servings of fruits and vegetables per day. *Pair lean protein with vegetables and whole grains for a quick meal. Add fat to promote satiety (e.g. olive oil, avocado oil, avocado/guacamole, nuts, 1-2 T natural almond butter/natural peanut butter, etc.) 4. Drink plenty of water to stay hydrated! *Aim for a minimum of 64 ounces of water per day. *Create a process that will work for you (e.g. 1 cup upon waking; 2 cups in AM; 2 cups in afternoon; 2 cups in PM; 1 cup before bed) *Use a reusable water bottle to keep track of how much you drink! *Add lemon or lime for more flavor or try sparkling water with no sodium 5. Aim for 7-8 hours of quality sleep *Try to go to bed and wake up around the same time every day; this will help regulate your sleep cycle! *Avoid blue light emitted from electronics such as the television or phone 1-2 hours before bed – try reading or journaling instead *Make your room as dark as possible to avoid light from disturbing your deep sleep Choose 1 action that will improve your health and life and focus on doing it daily x 30 days. If you would like additional guidance & accountability to meet your health goals, please schedule an appointment with the health coach here. https://www.msdwt.k12.in.us/health-wellness-center/ Marcy Morefield (Abner), RD, Certified Health Coach Phone: (463) 224-2188 Email: mabner@iuhealth.org