UC SAN DIEGO
VOL. 3
NOV 2020
HEALTH PROMOTION SERVICES
Live Live Well Well Be Be Well Well MAGAZINE ON HEALTH & WELL-BEING
be kind. be true. be you
CONTENTS
F O
4 4 CULTIVATING CULTIVATING SELF-GRATITUDE SELF-GRATITUDE 5 The benefits of gratitude are endless!
E L B A T
THE THE POWER POWER OF OF GRATITUDE GRATITUDE
Learn how to show appreciation not only to others but to self!
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WHAT WHAT WE'RE WE'RE GRATEFUL GRATEFUL FOR! FOR!
The staff of HPS and the Well-Being Peer Educators share all that they're grateful for!
8 GRATITUDE GRATITUDE IS IS IMPORTANT IMPORTANT TO TO ME ME 9 WHAT WHAT ARE ARE YOU YOU GRATEFUL GRATEFUL FOR? FOR? Reflect and cultivate an attitude of gratitude.
The staff of HPS share why gratitude is personally important to them.
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'LETTUCE' 'LETTUCE' TALK TALK NUTRITION NUTRITION
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HEALTHY HEALTHY HOLIDAY HOLIDAY EATING EATING TIPS TIPS
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Practice mindful eating with a little help from gratitude!
Tips for healthy eating during the holiday season.
STRESS STRESS LESS LESS ACTIVITIES ACTIVITIES Word search, coloring, DIY & more!
WELL-BEING WELL-BEING RESOURCES RESOURCES
Resources and upcoming events to support you in your health & well-being journey!
"Every challenge, triumph, success and failure...every good and bad day... have lead you to where you are today, and that alone is something to be grateful for." Live Well, Be Well Season 1, Episode 10
Available on Apple Podcasts, Google Podcasts, and Spotify 3
THE POWER OF GRATITUDE! By: Renée Dell'Acqua, MPH
November is National Gratitude Month! And let me tell you, gratitude deserves a month of recognition! Research has shown that the power of gratitude and its impact on our health and well-being are essentially endless. Here are just a few benefits when we cultivate and express an attitude of gratitude!
MAKE US HAPPIER!
IMPROVE PSYCHOLOGICAL WELL-BEING
ENHANCE OPTIMISTISM
BUILD AND STRENGTHEN RELATIONSHIPS
INCREASE SELF-ESTEEM
IMPROVE SLEEP OUTCOMES
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CULTIVATING CULTIVATING SELF-GRATITUDE SELF-GRATITUDE By: Renée Dell'Acqua, MPH speaking to yourself as though you
Gratitude comes in all shapes
and sizes! It’s not just about saying were your best friend or loved one. Thank your heart for allowing you to
"thank you" to others (although
feel by engaging in activities that
that is extremely important!), but
bring you joy and happiness. Thank
it’s also about expressing
your past self for being strong,
appreciation to all the experiences
courageous, and resilient because
you’ve lived through - the good,
you wouldn’t be where you are today
the bad, and the ugly. And it's also
without the person you were a year
about expressing gratitude
ago, several years ago, or even a
towards yourself aka self-
week ago. And lastly, thank your
gratitude!
present self for guiding you to where
Here are several ways in which
you will be tomorrow and all future days to come.
you can practice self-gratitude.
So today and every day, set aside
Thank your body by honoring its capabilities through movement
time, even if it’s only a few minutes,
(whatever that may be) and
to reflect on how far you’ve come, the experiences you faced, and all the
nourishing it with foods it both needs and wants. Thank your mind for the capacity to think and learn
strengths and capabilities you possess. And with that, take a look in the mirror and say a heartfelt,
by speaking kindly to yourself --
genuine, and loving "thank you." 5
W WH HA AT TW WE E''R RE E G GR RA AT TE EF FU UL LF FO OR R!! Our Student Health and Well-Being Cluster's Well-Being Peer Educators and the staff of HPS share all that they're grateful for! le to b a g bein my e u n i cont tion a c u ed ite a p s e d emic d n a p
Grateful for having loving friends and family that will support me every step of the way.
lly m especia a I r a e y This ommate, o r y m r o gs grateful f s little thin e o d e h s because t when I'm u o e m lp to he eing her e s d n a g strugglin g so hard in k r o w ly t constan and do better o t e m s inspire r! try harde
for expr freedom essio of n an able d to be t freed o exerci s om i e thi n my s an a work rtist a and write s r
for bein g able to attend UCSD an d study what I'm inter ested in .
ple that For all the peo to social s e v li ir e th e v ga change
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that d n a el for th and n o e we ar re it a h s e how w the with ion t a N yaay e m u K
uch s n i e to liv iful t u a a be like e c a l p y San n n u s o Dieg
hea lth a n for mys d safe ty elf a n love d on d my es
y as a d h c for ea er anoth ity to n u t r o opp and , n r a le grow, light & d a e r sp love
for my job esp e ci bec aus ally eIg dur ot ing COV it ID
rs fesso o r p , and y l i rted o m p a f p , u s ave s h ges Friend y n e e l l h t a se ny ch a m becau o ugh s o r h t me
a part of e b o t l fu ate I am so gr , University g in z a m a this nd an RA a , E P W a as especially ion. Truly, t a e r c e R g in and workin e school g u h is h t f ct o each aspe ecome a b e m d e help has really . better me
for Am my frie alw an d ays a a nd me s c aft heck she s e lon g d r I've up o n ay ha da or we ek
kets n a l b warm cold during days winter 7
NOW, WHAT ARE YOU GRATEFUL FOR? 2020 has been quite a year, wouldn't you say? While it's easy to focus on all the things that went wrong this year, let's shift our focus to the positive! Take a moment to look back over 2020, and identify at least three things you're grateful for. These can be experiences (big and small), individuals, or even yourself!
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GRATITUDE IS IMPORTANT TO ME BECAUSE... The staff of Health Promotion Services share why gratitude is personally important to them!
"It helps me live in the moment and appreciate what I have."
"Gratefulness is all about taking a step back and looking at my life in the 'big picture.' This helps me identify important aspects of my life and how thankful I am for them."
"It reminds me that even on my worst days (or weeks) that there's still so much goodness in my life that I can be grateful for."
"It's one of those things that only takes a few seconds to express, but has monumental impacts." 9
LETTUCE TALK NUTRITION! By: Christine McNamara, RD, MPH Gratitude is one way to make peace with food while enjoying it more. Sometimes when we take food for granted, it can easily slip into mindless eating. When you eat mindlessly, you don’t get full satisfaction from your food, which can lead to overeating or binge eating. To enhance your feelings of well-being and mindfulness, try taking a moment to express gratitude each time you sit down to eat. Here's how to start! Look at the food on your plate. Give thanks for the fact you have food to eat. Then, consider what is pleasing about your meal. The colors? The aroma? Give thanks that you have food to enjoy. Finally, acknowledge and express gratitude for everyone and everything who had a role in bringing that food to your plate. The sunlight, water and soil nutrients. The farmers. The animals. The truck drivers. The grocery-store employees. The cook. If gratitude does not come naturally to you, keep practicing so it can become a habit. By doing so, you’re sure to form a better relationship with food, yourself and those around you. 10
6 6 TIPS TIPS FOR FOR HEALTHY HEALTHY HOLIDAY HOLIDAY EATING EATING By: Christine McNamara, RD, MPH
01 01
Fill half your plate with nutrient-rich vegetables and eat those veggies first! That'll ensure that you've consumed those healthy nutrients before getting full on other foods.
02 02
Savor each bite and remember to pace yourself. Taste every delicious bite because then you’ll be more likely to take your time and stop when you’ve had enough.
03 03
Do not skip meals! This is a popular strategy for holiday eating that will typically back fire, leading to overeating. Instead eat a balanced breakfast and/or lunch, depending on the time of the event.
04 04
Resist the urge to fall into a food coma. Avoid doing so by getting out and walking. Numerous studies support taking a brisk 15-20 minute walk after a meal to help ease digestion and stabilize blood sugar levels.
05 05
Enjoy dessert, and be mindful while doing so. There will no doubt be a wide variety of scrumptious desserts during the holidays. Have some and enjoy it! If you want to taste every dessert, consider having a small sampling of each.
06 06
Lastly, lose the guilt! If you happen to eat more than you planned, it's ok! If you do go overboard, try to get back into your healthy eating habits as soon as you can. 11
WELL-BEING WORD SEARCH
gratitude | thankfulness | appreciation love | kindness | optimism happiness | express | cultivate self | others 12
COLOR COLOR ME ME CALM CALM
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ART & SOUL
AFFIRMATION STARS JAR
SUPPLIES
In the spirit of giving thanks, we're sharing this easy DIY give as a gift of thanks to someone you are grateful for. Write affirmation messages inside each star and fill your gift jar. When ever your gift receiver needs a little motivation, your star messages will be there to brighten their day. Go ahead and make a jar for yourself too! Don't forget you also need to give thanks to you!
Strips of colorful paper Jar of your choice (tip: reuse old sauce jars) Ribbon Gift tag
INSTRUCTIONS
Cut strips of colorful paper, between 1/2 or 3/4 of an inch in width. Different sizes of width will give you variety of star sizes. Write different affirmation messages on each strip. To form the stars, star by creating a loop on one end and form a knot. Flatten to make a pentagon. Tuck the short end into the knot, trim as needed. Wrap the long end around each side of the pentagon until you have a small end tail left. Tuck that tail end into the knot. Gently pinch the corners of the pentagon until the star puffs up. Place your star in a jar and repeat until your jar is filled. Add a little extra touch by wrapping your jar with a ribbon and attach a gift t gatheringbeauty.co/
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D DIID DY YO OU UK KN NO OW WW WEE H HA AV VEE A AT TA ALLK KS SH HO OW W? ? Want to learn all about well-being? Tune in, you'll love it, that we are guaranteeing. Every Wednesday an episode will drop, If you missed it, it'll be on Youtube nonstop! We don't always rhyme, but we promise an educationally fun time!
6 Feet for Well-Being is dropped Live every Wednesday at 10:30 am PST on Youtube. Check out what's in store for you! November 25, 2020: Gratitude December 2, 2020: World Aid's Day December 9, 2020: Finals Survival Guide December 16, 2020: Surviving the Holidays @UCSD Health Promotion Services 15
THE ZONE'S VIRTUAL PROGRAMS The Zone is our student well-being lounge under Health Promotion Service. We offer well-being programs that promotes skill development for healthy living and introduce students to well-being resources on campus.
Celebrating 10 Years!
Embrace Community, Cultivate Growth, and Celebrate Wellness We turned 10 this year! The Zone first opened its door on September 24, 2010 with a vision to provide a space for students to experience all things well-being. We offered a space for students to relax and destress on our iconic red bean bags, make social connections, and learn more about well-being campus resources. Since then, we have grown to also provide well-being programs and events that help students adopt a healthy lifestyle.
Fall Quarter Programs Hungry for Healthy
Be Well, Tritons
Learn how to cook healthy, nutritious meals on a budget and kitchen basics.
Join us as we talk about different health education topics and information.
Art & Soul
Campus to Career
Enjoy a fun DIY arts and craft while we talk candidly about different wellbeing topics.
Learn tips and skills for career readiness.
Financially Savvy
Meditation
Learn tips for financial success both in and out of college.
Recharge your mind to gain mental clarity and a peaceful state of being.
Visit zone.ucsd.edu for our calendar of events and more details on each program. 16
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STUDENT HEALTH & WELL-BEING CLUSTER RESOURCES
UC SAN DIEGO
COUNSELING & PSYCHOLOGICAL SERVICES
Services provided by CAPS include counseling services, groups, workshops, forums, consultations, outreach, and much more. All services are free and confidential. For more information, visit caps.ucsd.edu
HEALTH PROMOTION SERVICES
Health Promotion Services provides health education workshops, services, health coaching, and awareness campaigns. Specialized areas include Alcohol & Other Drugs, General Health, Mental Health, and Sexual Health. For more information, visit hps.ucsd.edu
STUDENT HEALTH SERVICES
Student Health Services provides quality primary medical care, including urgent care and support services such as laboratory, pharmacy, and x-ray. For more information, visit shs.ucsd.edu
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