January 2016 Wellness Newsletter

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January 2016 Wellness Newsletter [http://1.bp.blogspot.com/-iUUdUUbcPxA/VZUSdxLSCAI/AAAAAAAAABo/0mJ4joujyTA/s1600/Happy-New-Year-2016-Wallpaper.jpg] Happy New Year Everyone! Welcome Back! I hope you all had a wonderful and refreshing winter break. As we begin 2016 we can look forward to the opportunity of a fresh start. Starting a new year is a great time to set fresh goals and get life moving in a positive direction. As you plan your goals, remember to keep them simple and straightforward. Oftentimes we are unrealistic when it comes to our expectations. Don't try to reinvent the wheel, just think of small, simple changes that you feel could help improve things in a constructive way. If you'd like some help with designing a wellness plan, please let me know, as I would love to assist you in reaching your goals. Here's to good health, Karen What better way to start the year... 12th Annual Dean's Challenge for Fitness and Wellness! January 25-February 26, 2016 [cid:[email protected]] This five-week program, co-sponsored by Wellness Promotion and the Sport & Fitness Center, is designed to assist you in developing healthy behaviors to incorporate into your busy lifestyle. The program will challenge you, no matter what your fitness level! Exercise and attend a variety of programs to receive points. Meditate for points, give back to the community for points. Prizes will be awarded to those who finish the program, and a grand prize ($300 gift card from REI) to our top scorer. Additional prizes, including three $100 gift cards, will be raffled off to those who finish the five-week program. Pre-register for the Dean's Challenge on January 20th in the Sport & Fitness lobby from 3:30 - 5:30 pm or on January 21th from 1:30 - 3:30 pm in the chapel area. You can also register in Wellness Promotion or at the front desk of the Sport & Fitness Center any time after the 20th. The program will kick-off January 25th, but don't wait, get an early start on those healthy goals! Upcoming Programs: Meditation & How It Affects Leadership Join GU Law alum & IMF General Counsel, Sean Hagan, as he discusses his personal experience with meditation, followed by a 20-minute meditation, led by Dennis McAuliffe, co-founder of the John Main Center on Main Campus. The John Main Center promotes the integration of meditation into daily life. [cid:[email protected]] Tues. Jan 26th 3:30-4:30 pm McDonough room 110 [blooddrive1] Wellness Promotion will be hosting a blood drive on Tuesday, February 9, 2016 from 12:00 pm - 5:00 pm on the 12th floor of Gewirz. To register please visit www.inova.org/donateblood<https://www.inovabloodsaves.org/index.cfm?group=op> and enter Sponsor code 6070 or call 1-866-BLOODSAVES to schedule your life-saving donation! Photo ID is required. Appointments are Preferred, but there is limited walk-in availability. For any questions regarding criteria that may affect your eligibility to donate please go to http://www.inova.org/get-involved/blood-donor-services/donate-blood/eligibility-requirements or call 571-434-3628. RAD BASIC DEFENSE FOR WOMEN This nine-hour course in self-defense is designed to develop and enhance a woman's options by providing information on risk reduction and hands-on techniques against various types of assault, utilizing easy, effective and proven self-defense tactics. It's free! To register or for more information, contact Karen at [email protected]<mailto:[email protected]> Classes will be held: Feb. 5, 12, and 19th from 1:30 - 4:30 pm (must attend all). [cid:[email protected]] Simple Steps to Improving Your Well-Being Per Dr. Andrew Weil, MD, following through on the right resolutions about your health and lifestyle choices doesn't have to be difficult, especially if you have a firm idea of areas you want to improve, and remember that small, gradual steps typically have better results than cold-turkey or all-or-nothing approaches. Take some time today to consider areas of your life you would like to improve. Consider your strengths and how they can help you on your path, as well as your weaknesses and ways you can work around and with them. If, during your progress, you take a step backward, keep looking forward. Most goals are reached with both good and bad days playing a part. [http://www.journaldugeek.com/files/2014/08/smartphone-collection.jpg] 5 Ways Your Smartphone Can Help You Keep Your New Year's Resolutions You know them. You love them. Smartphones have become such an integral part of our daily lives. But what you might not yet realize are all the ways your phone can help you stick with those New Year's Resolutions. With all kinds of great new apps to offer on a whole host of topics, here are five ways that handy little device you carry around everywhere can help you: 1. Quit Smoking. A very popular New Year's Resolution, quitting smoking is now easier than ever thanks to our new age of technology. MyQuit Coach for iOS is a great tool to help you quit in a safe and effective way. Using this app, you can design a plan to quit, either right away or by gradually reducing your intake. MyQuit Coach will keep track of your daily nicotine consumption, adjust to fit your preferences, show you your progress, and help keep you on a path to being smoke-free. For Android users who are looking for a similar alternative, check out Quit Smoking instead. 2. Save Money. As our holiday shopping bills come rolling in it is clear now more than ever how important it can be to manage your money responsibly. Mint for iOS and Android is a free app that will help you keep your fiscal house in order. You can easily sync Mint with any of your accounts to help you track your activity and pay your bills. Mint can also make creating a budget easier than ever. It will keep track of your daily spending and recommend spending goals so you can keep up your lifestyle while still keeping track of how much you are spending. 3. Eat Healthy. It can be so hard to eat healthy even with all the choices out there today, if you don't have the right information. Sadly many times you just truly cannot be sure what is in your food these days. True Food for iOS and Android is here to help with that. This free app can help inform you about what you are buying off the shelves. It can warn you about companies that will slip nasty, unhealthy ingredients into their foods and also steer you towards healthier, safer alternatives. 4. Manage Stress. As we begin another semester, managing stress is always a key issue to getting started on the right foot. Stress Free with Andrew Johnson for iOS and Android is a great tool to help accomplish this. Just plug in your headphones and you can drift into a state of deep relaxation thanks to the sound therapy offered by this app. In addition, it offers great daily tips on how to keep your stress levels under control. 5. Volunteer. Looking to start off the New Year by helping others? Volunteer Finder for iOS is a great tool to help you find volunteer opportunities in the area. And in a bustling city like Washington D.C. you are always sure to get plenty of hits! [http://www.clipartlord.com/wp-content/uploads/2013/07/snowman22.png] Tips for Staying Well this Winter Winter is here and with it comes the cold weather. Here are some quick tips for staying healthy through the season: * Eat fruit, wash your hands, and drink green tea to keep the colds away! Indoor air breeds colds and coughs, but common-sense therapies -- like eating fruits and vegetables and scrubbing hands clean -- are still the most effective way to keep germs at bay. Studies have shown that green tea (steeped 3 to 5 minutes) is the best food source of catechins, plant compounds that halt oxidative damage to cells. Flavor it with fresh, anti-inflammatory ginger and pomegranate for an extra nutrient punch. * Fish and lentils can help beat back the blues this winter! Thanks to too many obligations, and cold and dark days, it's common to feel a bit down in the dumps this time of year. This is often associated with a dip in serotonin levels. Omega-3 fatty acids, found in oily fish (such as salmon and sardines), have been shown to improve cognitive function, while lentils are a rich source of the amino acid tryptophan, a precursor to serotonin. * Don't forget your antioxidants to help fight the flu! Influenza comes on like a freight train, with high fever, headache, fatigue, chills, body aches, and respiratory illness. Since it's difficult to treat, start protecting yourself now. Douse free radicals and repair and strengthen immune cells with a cascade of antioxidant- and nutrient-rich foods. Prepare a meal with any of these immune-boosting flu fighters: mushrooms, red bell pepper, sweet potatoes, pumpkin, garlic, Brazil nuts, whole grains, and beans. * Protein and whole grains will help keep your energy up! Spreading yourself thin is an invitation for illness, as fatigue muffles immune response. Keep your body in fighting form with the following stay-strong strategies. Maintain a balance of whole grains, lean proteins, healthy fats, and fruits and vegetables to help boost energy by stabilizing blood-sugar levels and preventing the dramatic dips that lead to lethargy. * Make sure to eat right after a party! Restore, rehydrate, and recover with these natural remedies. Plant foods are high in antioxidants and other compounds that help reduce the oxidative stress alcohol causes. To feel like yourself again, try a restorative breakfast of oatmeal with walnuts (omega-3s help reduce inflammation) and blueberries (packed with polyphenols and vitamin C). [Thought for the day: Be always at war with your vices, at peace with your neighbors, and let each New Year find you a better person. -Benjamin Franklin]