Making the Case for Self-Care

The Shocking Facts
- Studies have shown that stress causes up to 80% of illness
- Constant exposure to stress daily stress with little respite has been linked to anxiety, insomnia,depression, relationship issues and disease
- Research shows stress also impacts your ability to produce wealth by reducing your energy levels, affecting your work performance, adversely, reducing your self-esteem and playing havoc with your general health
- Ever increasing numbers of people are reporting feeling anxious about money, overwhelmed, or simply flat

In my practice and in my personal life, self care serves 2 functions; one is to counteract the impact of the daily demands that may reach a level called “stress”, the other is as a preventative measure.  

Self care is restorative and protective in its effects even in minutes a day.

Post by: Michelle Cove, Sustainable Wellness

Brain foods

Photo courtesy of 4US2BE

Find a few of the best brain boosting foods and incorporate them into your daily diet. 

1. Eggs

Eggs are a great source pf protein and amino acids and are great for your eyes. Moreover egg yolk helps regulate brain function and the nervous system. Have some eggs for breakfast and you are ready to go.

2. Avocado

Avocados increases blood circulation. It contain lots of protein, healthy fats and antioxidants which are vital for optimum brain function. Add some avocado slices in your salad or add them to your sandwich.

3. Salmon

Salmon is not only delicious but also healthy. The Omega-3 fatty acids in it benefit our skin and heart and also improve memory.

4. Chocolate

Who doesn't love chocolates? It is yummy and also improves brain power. The polyphenols in chocolates increase blood flow to the brain and help protect against age-related memory loss. So go on, satisfy your sweet tooth (in moderation)!

5. Oats

Fiber present in oats keeps our brain sharper for long. Oats also contain protein to help you stay energized. In a bowl mix milk, oats, and berries and have a power-packed breakfast. 

Post by: Michelle Cove, Sustainable Wellness

Run for Boston 4/17

On Wednesday, April 17th, runners, non-runners, and people who believe in hope and peace ran together as a sign of solidarity for the people and runners of Boston.
Here are just a few of the snapshots of the Bay Path College community in honor of Boston on April 17th

Ways to Wellness: Healthy Habits

Starting on March 25th, Bay Path College launched a program called:

The concept behind this program was that everyday, for 28 days, participants would receive a 1 minute video in their email with a healthy habit they could incorporate into their daily lives.  The habits were all focused on the ares of eat, sleep and move.  Below is a summary of the program.  Feel free to visit or re-visit one of the habits that you could start today!

EAT

• Fuel your body
• Eat breakfast
• Drink water in the morning
• Drink more water
• Mind your portions
• Eat mindfully
• Eat more power foods

SLEEP

• Add 1 to your bedtime routine
• Get more sleep
• Sleep-so you can Carpe Diem
• Try a relaxation technique
• Self care before bed
• More self care tips

MOVE

• Take a walk
• Make the most of your walk
• Stretch after sitting
• Start your day with movement
• Add movement to stationary activity
• More movement ideas

This program was brought to the community by:

The Anywhere Workout

Try these ideas at home, in your office, or in your dorm room!

Combating a Sedentary Work Day with your iPad

Wellness Courses for Credit

Bay Path College offers many different Fitness/Wellness courses for credit.

All courses are 1 credit and fulfill 1 of the 2 Healthy Living Core Requirements.

 

Courses include:

 

PHY 210: Nutrition

Mon/Wed 12:00 p.m.-1:15 p.m. (first 6 weeks of semester only)

 

PHY 271: Exploring Pathways to Mindfulness

Thursday 10:30 a.m. -12:00 p.m. (first 6 weeks of semester only)

 

PHY 101: Cardio Fitness

Tuesday 4:00-5:00 p.m. or

Thursday: 4:00-5:00 p.m.

 

PHY 102: Yoga

Monday 4:00-5:00 p.m.

 

PHY 103: Ab-Core Fusion

Wednesday 5:00-6:00 p.m.

 

PHY 104: Hatha Yoga

Tuesday 5:30-6:30 p.m.

 

PHY 120: Meditation

Wednesday 1:00-2:00 p.m. or

Wednesday 2:00-3:00 p.m.

Rob Panetti's Morning Workout: Coffee Jolt without the Coffee

The following morning exercises are a favorite of Rob Panetti, Bay Path College's Personal Trainer.

He highly encourages you to try these 4 exercises which will give you a jolt of energy without the caffeine and coffee breath!

Do 2 sets of each exercise for 30 seconds.

Jumping Jacks

1.       Stand with your arms at your sides. Be sure your feet are straight and close together. Hold your head straight, but in a comfortable position to avoid strain.

2.       Bend your knees. Jump up while spreading your arms and legs at the same time. Lift your arms to your ears and open your feet to a little wider than shoulder width. This should all be done in a fast fluid movement.

3.       Clap or touch your hands above your head. As you return from jumping up bring your arms back down to your sides and at the same time bring your feet back together.

Mountain Climbers

1.       Place yourself in the basic push-up position with your arms in line with your chest and your legs extended outward, resting on the balls of your feet. 

2.       Bring one leg forward to your chest.

3.       Then switch and bring your opposite leg forward to your chest while returning the other leg back to its original position.

4.       Repeat the motion rapidly

Squat Thrust

1.       Stand with feet together

2.       Squat down and place your hands on the floor next to your feet

3.       Jump feet backwards into a push-up position

4.      Jump feet back between hands and stand up

Walking Lunges

1.       Stand upright, feet together

2.       Step forward with left leg

3.       Lower hips toward the floor and bend both knees

4.       Push off with your right foot and return to starting position

5.       Repeat with opposite leg

Tips for Safe and Effective Stretching

 Tips for safe and effective stretching

• Hold each stretch for approximately 15 seconds.
• While you may feel warm, your heart rate is not elevated first thing in the morning, so stretch lightly. Don't stretch to the point of pain.
• Avoiding sudden, jerky, bouncing movements.
• Do a little bit of stretching regularly (every morning) rather than a big stretch infrequently for the best results.
• Work at your own pace and don't compare your stretching with others.
• Relax and breathe freely during each stretch. This helps maximize the calming effect of flexibility training.

How long to hold a stretch?
There is much debate among fitness professionals about how long you should hold a stretch. Fortunately, a study published in the African Journal of Biomedical Research in 2005 has helped to clear up any confusion. Researchers discovered that a 15-second stretch is just as effective as a 30, 60, 90, or 120 second stretch at increasing flexibility. For optimal results, incorporate three phases into your stretching to loosen muscles and reduce tension.

• Breathe deeply and slowly.
• Stretch to the point of feeling a "release," but not to the point of feeling pain.
• Hold each stretch for 10-30 seconds, or more if it feels good.
• Go slow and be gentle. Over time you'll actually feel greater benefits every day.
• If someone laughs, invite them to join you!!

Essential Oils for Sleep

Many essential oils have been proven to be relaxing and conducive to sleep. 

Choose an essential oil for its aromatherapy qualities depending on what issues are causing your lack of sleep.

To start try one of these oils:

• Lavender
• Neroli
• Patchouli
• Clary Sage
• Valerian Root

How to Use

• Use on the bottom of feet: The feet are the second fastest area of the body to absorb oils because of the large pores. 
• Other quick absorbing areas include behind the ears and on the wrists.
• To experience a feeling of peace, relaxation, or energy, use three to six drops per foot.

Week 2: 28 Days to a Healthier You

We had a great Halfway to 28 Days Gathering on Friday!

Here are some social media highlights from week #2:

GENERAL

EAT

SLEEP

MOVE