1. Bump Up Your Fiber
Fiber helps maintain digestive health and helps us feel fuller longer. Fiber also helps control blood sugar and lowers cholesterol levels. Fresh fruits and vegetables, whole grains, legumes, nuts, and seeds are good sources of fiber.
2. Increase Your Calcium and Vitamin D
Calcium and vitamin D work together to promote optimal bone health. Our bodies can make vitamin D from sunshine, but some individuals may have difficulty producing enough vitamin D, and too much sun exposure can increase the risk of skin cancer. While very few foods naturally contain vitamin D, several foods and beverages are fortified with this essential nutrient. See food sources of calcium and vitamin D.
3. Add More Potassium
Potassium helps the kidneys, heart, muscles and, nerves function properly. Not getting enough potassium can increase blood pressure, deplete calcium in bones, and increase the risk of kidney stones.
4. Limit Added Sugars
Too much added sugar in your diet can contribute to weight gain, obesity, type 2 diabetes, and heart disease. Some foods such as fruit and milk contain natural sugars.
5. Replace Saturated Fats
Replacing saturated fat with healthier unsaturated fats can help protect your heart.
6. Cut Back on Sodium
Eating too much sodium can raise your risk of high blood pressure, heart attack, and stroke. More than 70% of the sodium Americans consume comes from packaged and prepared foods. While sodium has many forms, 90% of the sodium we consume is from salt.
7. Aim for a Variety of Colors
A good practice is to aim for a variety of colors on your plate. Fruits and vegetables like dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals.
Healthy Recipes
Try some healthy recipes. Healthy, delicious recipes, including quick dinner, easy lunch ideas, snacks, breakfast, soup and more, from the food and nutrition experts at EatingWell.
WELLNESS
Mindfulness and Mediation Resources
Saybrook University is proud to provide access to our Mindfulness Moments podcast episodes. Anyone anywhere in the world can discover and learn to enjoy the gift of mindfulness. Launched in response to the COVID-19 pandemic, our Mind-Body Medicine faculty banded together to provide these recorded sessions, which are available below, as a source of centering and solace in these extraordinary times. Listen to an episode.
CALM APP
Calm’s mission is to make the world happier and healthier. Calm is a meditation, sleep and relaxation app, available in both the App Store and Google Play store. The company is dedicated to introducing individuals world-wide to the amazing benefits of mindfulness. The Calm app is free to download and some free content is available, but a paid subscription to Calm Premium unlocks access to Calm's entire content library.
INSIGHT TIMER APP
Insight Timer offers more than 45K free meditations. The library allows you to filter by need (e.g. stress, sleep, self-esteem), time (from five minutes to 30+ minutes), or specific benefit (e.g. relationships, spiritual, kids). If you’re just getting started, opt for the seven-day free course on how to meditate. You can also join the community of fellow mindful folks for free.
HEADSPACE APP
Headspace was officially launched in 2010 as an in-person events company, but quickly shifted to became available online so more people could experience the benefits of meditation anytime, anywhere. And that blossomed into the Headspace you see today: guided meditations, animations, articles, and videos, all in the distinct Headspace style.
TEN PERCENT HAPPIER MEDITATION
Ten Percent Happier is a great entry-level option because it offers beginner guides for people who aren’t sure about meditation. The app features meditation courses, audio lessons, sleep meditations, and coaching. Most audio and meditation tracks are 5-20 minutes in length and include topics of happiness, focus, stress, relationships, gratitude, technology, and many others.
Counseling
Saybrook University is proud to partner with Student Solutions to provide students with access to counseling, financial, and legal assistance. As a student with Saybrook, you are eligible to receive three counseling sessions per area of concern covered by the university. The Student Solutions team is accessible 24 hours, 7 days a week for confidential support. You can access these resources online at www.guidanceresources.com with the Web ID: SAYBROOK or via phone at 866.379.0894.