How to LiveWell at UC San Diego

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How to LiveWell at UC San Diego
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Exercise Regularly
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• The USDA Dietary Guidelines Recommend
• At least 30 minutes of moderate-intensity
  physical activity, above your usual activity, on
  most days of the week to reduce the risk of
  chronic disease in adulthood.
• Greater health benefits, say the Guidelines, can
  be reaped with a more intense program or one that
  is of longer duration.

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Recreation

• Intramurals Flag Football, Soccer, Softball,
  Volleyball, Dodgeball, Basketball, Bowling
• Rec Classes Yoga, Martial Arts, Core
  Conditioning,Strength Training, Dance
• More exercise opportunities Challenge Course,
  Moonlight Kayaking, Surf Safaris, Rock Climbing
  in Joshua Tree

recreation.ucsd.edu
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Recreation

• Student Wellness Program
• UCSD Recreations Personal Wellness Program is
  an 8 week program which consists of an initial
  fitness test, personal consultation, followed by
  6 weeks of small group fitness training and an
  exit consultation and personal program design.
  Students meet once a week for an hour with a
  different topic/workout each session.
• The program is FREE to registered UCSD students
  and the enrollment is limited to 60 participants
  per quarter. The enrollment is based on a first
  come first served basis. The goal is to promote a
  healthier lifestyle to include nutritional
  guidelines, stress reduction, and different forms
  of working out.

recreation.ucsd.edu
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Select a Well Balanced Diet
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• Limit the intake of saturated fats, trans fats,
  cholesterol, added sugars and salt
• Consume a variety of nutrient-dense foods and
  beverages within and among the basic food
  groups
• Meet recommended intakes within energy needs by
  adopting a balanced eating pattern of
  nutrient-dense foods.

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Housing and Dining Hospitality
The LiveWell meals can currently be found in all
5 of the full service Dining restaurants Plaza
Café (Revelle), Sierra Summit (Muir), OVT
(Marshall), Café Ventanas (ERC), and Canyon Vista
(Warren).   Here are some sample LiveWell
meals Indian-Spiced Eggplant Cauliflower Stew
(vegetarian) Serving Size 1 1/3 cups
Calories 200 Fat 6g Fiber
8g   Baked Tilapia with Shirazi Salad Serving
Size 5 oz Calories 219 Fat 6g
Protein 38g   Pasta Alla Casalinga
(Vegetarian) Serving Size 10oz Calories 380
Fat 19g Fiber 4g   Lime Chicken with
Black Bean Sauce Serving Size 4oz Calories
285 Fat 3g Fiber 7g
hdh.ucsd.edu
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Student Health Service

• Nutrition JeopardyEver wonder what type of fat
  raises good cholesterol? Students will have fun
  playing the famous TV game show while learning
  valuable nutrition information.
• Cooking with Student Health AdvocatesLearn how
  to cook quick and inexpensive meals. Includes a
  cooking demonstration and delicious samples, plus
  healthy recipes to take home with you.

studenthealth.ucsd.edu
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Get enough sleep
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• According to the sleep experts at the National
  Sleep Foundation, most adults need between 7 and
  9 hours of sleep each night for ideal
  performance, health and safety.

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Student Health Service

• Sleepless at UCSD
• Do you find yourself dozing off in class? This
  program contains fun activities and valuable
  information for getting a good nights sleep.

studenthealth.ucsd.edu
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Counseling and Psychological Services (CAPS)

• Insomnia Workshops
• Are you longing for a good night's sleep? If so,
  you are invited to participate in the Insomnia
  Workshops. Here you can (1) learn about the
  nature and causes of insomnia, (2) receive
  concrete suggestions on how to improve sleep, and
  (3) receive referrals for additional resources.
  Workshops include two 90-minute
  sessions. Sessions and materials are free.

caps.ucsd.edu
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Manage Stress Effectively
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• Stress Management Tips
• Know the causes of stress
• Do things to eliminate or reduce stress
• Manage stress-inducing thoughts
• Pay attention to and reduce negative emotions.   

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Counseling and Psychological Services

• Mindful Relaxation
• Feeling tense and stressed? Do you want to learn
  new ways to de-stress and relax? Join us for
  peaceful experiential exercises. We will practice
  mindful walking, relaxation through guided
  imagery, tactile mindfulness, progressive muscle
  relaxation, and more. Mindful relaxation
  exercises are an excellent way to de-stress,
  improve your sleep and health, relax and have
  fun!

caps.ucsd.edu
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Recreation

• Restorative Yoga For centuries, people have
  practiced yoga to maintain their physical and
  spiritual well being. This Eastern science can
  help you with your fitness and weight management
  goals and assist with injury prevention and
  stress relief. Restorative yoga is a gentle,
  therapeutic style of yoga using props for
  comfort, stability and balance to ease into
  various yoga poses. The poses, held comfortably
  for a prolonged period of time, help to unwind,
  relax and renew the body and mind. Various
  breathing, relaxation and meditation techniques
  are also a part of this class. All levels
  welcome.

recreation.ucsd.edu
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Develop Relationships with Friends
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• Healthy relationships are an important part of
  healthy living. Having good, solid, supportive
  relationships with friends, partners, and family
  can bring happiness to our life and help us cope
  through difficult times.
• Signs of a healthy relationship include trust,
  good communication, mutual respect, support, and
  caring. A healthy relationship should bring out
  the best in you and can be one of greatest parts
  of your life!

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Express to Success

• The purpose of the UCSD Express to Success
  Programs (ETS) is to help students develop their
  public speaking, interpersonal communication, and
  leadership skills. The various programs provide
  an opportunity for all UCSD students of various
  skill levels to develop their understanding and
  application of communication skills.
• Challenge yourself! Make use of this FREE
  resource and take a first step at becoming a
  better communicator and public speaker

ets.ucsd.edu
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Center for Student Involvement

• Leadership opportunities
• Boost your skills through Passport to Leadership,
  serve as a Student Involvement Leadership
  Consultant, attend the Excel Conference (a
  partner program with Greek life), or participate
  in the Advance! Leadership at the Next Level (in
  partnership with Express to Success).
• Community service
• Help others as you learn through programs such as
  the Martin Luther King Day of Service (PDF)
  Alternative Breaks, UCSD Cares, and Students in
  Service Americorps Program.
• Greek life
• There are 31 fraternities and sororities at UC
  San Diego.
• Student Organizations
• Over 400 opportunities available

solo.ucsd.edu
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Effectively ManageYour Time
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• Time Management Tips
• Plan each day Planning your day can help you
  accomplish more and feel more in control of your
  life. Write a to-do list, putting the most
  important tasks at the top. Keep a schedule of
  your daily activities to minimize conflicts and
  last-minute rushes.
• Practice the 10-minute rule Work on a dreaded
  task for 10 minutes each day. Once you get
  started, you may find you can finish it.
• Take a break when needed Too much stress can
  derail your attempts at getting organized. When
  you need a break, take one. Take a walk. Do some
  quick stretches at your workstation. Take a day
  of vacation to rest and re-energize.

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• Learn more about time management on the Wellness
  Center website
• wellness.ucsd.edu

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Participate in Safe and Responsible Sexual
Behavior
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Student Health Service

• Staying healthy and safe means taking
• care of your sexual health too. The
• Health Education staff and peers are
• here to provide accurate information
• on sexuality and sexual health services. Our
• educational programs focus on reducing the
• incidence of sexually transmitted diseases and
• unplanned pregnancy, and promoting healthy
• relationships and safer sex practices
• Womens Mens Sexual Health Info Sessions
• HIV Testing, HPV Vaccine, Plan B Emergency
  Contraception

student health.ucsd.edu
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Student Health Service Outreach Programs

• Sexual JeopardyModeled after the TV game show,
  this is a fast-paced, fun activity with essential
  sexual health information for all - win a prize!
• Sexual TabooIs talking about sex a taboo among
  your students? Help them get comfortable talking
  about sexual health issues with this activity
  modeled after the popular board game Taboo.
• Bring Your Own BananaA fun and interactive
  program! Students will go through a series of
  activities that will emphasize the message of STD
  prevention.
• Sexual Health Information SessionsComprehensive,
  hands-on coverage of contraception and STDs. We
  can present to females only, males only, or mixed
  groups. A must know for all students.

student health.ucsd.edu
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Sexual Assault Violence Prevention Resource
Center (SARC)

• The Great Sex Debate Have you ever wondered what
  someone of the opposite sex was thinking about?
  Likes? Dislikes? What does your partner want to
  hear more of? This program is the ultimate "sex
  talk.
• Cheers and Tears - Connecting Alcohol And Rape
  One of our most popular programs, "Cheers and
  Tears" features an informative discussion, a
  short video, responsible drinking tips, and
  valuable information on acquaintance rape.

sarc.ucsd.edu
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Maintain a Positive Attitude
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• Setting Yourself Up For Success
• Nothing enhances a positive attitude more than
  success. Here are 4 keys to maximizing your
  chances of success
• Be a Realist, Not a Perfectionist
• Realism not perfectionism is a key to happiness
  and productivity.
• Maximize Your Strengths
• Everyone has talents, successful people find ways
  to utilize those talents.
• Develop your social network
• Being helpful, useful and working with others is
  not only more fun, but a key to greater
  achievement.
• Keep an eye on the future
• Remember to set goals and track your progress.

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Counseling and Psychological Services

• Managing Moods
• This 4-week workshop is for students who are
  troubled by negative emotions or minor behavioral
  problems. A cornucopia of coping skills!
  Participants become skilled at problem solving,
  time management, assertiveness, conflict
  resolution, relaxation techniques,
  self-hypnosis, and changing problematic moods
  and behaviors.

caps.ucsd.edu
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Interested in finding more ways to LiveWell?
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• Visit the Wellness Center Website
• http//wellness.ucsd.edu

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ANDTake the LiveWell Balance Test
Social Interpersonal
Intellectual
Emotional
Spiritual
Occupational
Environmental
Physical