Wellness at CLE

By Sintya Barreiro, Tutor and Janal Daniel, Education Coordinator, CLE Davie

The word diet usually invokes rather displeasing images. We tend to revert to thoughts about restrictions and constraints. Other thoughts include having to eat less and being less satisfied when, in reality, the focus is on nutrition – you’re actually more satisfied and full of vitamins and nutrients. We need to shift our perspective to choosing foods that are nurturing and staying away from empty calories that leave us feeling dissatisfied. Wellness is not about deprivation, but about feeding our body what it needs to function well.

Often, numbers are used as an indicator of wellness which can also be misleading. Whether it’s the number on the scale, how many calories are in our foods and drinks, or our BMI—focusing on numbers is stressful. Adhering to BMI scale to live healthily should not be the sole indicator. A lower weight does not necessarily indicate good health either.

Food Independence

Year one at CLE is the first time many students can choose what foods they want to purchase and what meals they want to consume. Students are generally more inclined to binge on junk food and inappropriate meal times instead of allowing for proper nutrition and digestion to take place. This is partly due to time constraints, lack of knowledge, habitual tendencies and laziness. Eating smaller meals throughout the day can help your metabolism to work well for your digestion, unlike eating meals later in the day or skipping them all together. Try not to eat after 8 pm – the closer one eats to bedtime, the harder it’ll be for your body to properly digest this food. Due to many contributing factors, It is easy for college students to eat microwavable Mac-n-cheese late at night, but it won’t sustain or nourish the body. Having nuts, fruit or yogurt can make for a healthier and more effective alternative to snacking.

Meal Planning and Meal Budgeting

Look for Bogo coupons. Planning out your meals for the week can offset impulse buying and eating as well as bad decision making. Never go grocery shopping on an empty stomach because you’ll be tempted to buy whatever looks good without reason, which tends to be the unhealthy stuff. Staying away from purchasing junk food and bags of empty calories will reduce your grocery bill. Planning to attend Farmer’s Markets can help you discover better savings and healthier produce via local farms where you can also learn about how your food was grown.

Lifestyle at CLE

CLE Davie prioritizes eating home-cooked or quickly prepared meals that contain some element of nutrition. We explore these concepts through cooking groups, individual ILS appointments, grocery groups and dine-in activities. We encourage students to choose their own recipes and follow them. For example, during any CLE function, we ensure to purchase juices or teas instead of sodas that are loaded with sugar and artificial sweeteners. CLE Davie also tries not to store any junk food or unhealthy snacks for students at the center.

Importance of Hydration and Sleep

At times, it can be easy to downplay the importance of sleep as young adults begin to manage their own time and schedules. Being able to choose when you hang out with people as you formulate new relationships can be tricky. Sleep is your body’s restorative time and plays an essential role in your body’s homeostasis. This allows for your body’s functions to autoregulate and to maintain your organism’s internal environment in a stable state.

It is imperative that you consume enough water every day. Your body uses water to maintain temperature, remove waste and lubricate your joints. Additionally, every cell in your body uses water to function. You can find water in many things like fruits and vegetables and use that to offset how many glasses you consume a day, since the recommended amount can be daunting. You can check your hydration levels by looking at the color of your urine. A darker mustard or golden tone indicates lower levels of hydration, while light yellow to clear urine indicates adequate hydration.

Importance of Physical Activity

Physical activity is an integral player in the health of your cardiovascular system, your mental wellness, stress and anxiety relief. It boosts your energy and mood while helping you feel more relaxed which will, in turn, help your sleep cycle. It’s great for weight management and reduces your blood pressure. Try to get at least a half hour to an hour of physical activity a day.

Sintya Says

…and now some tips from our Master’s nursing student and tutor, Sintya Barreiro

Sintya says opting for plain popcorn kernels instead of microwavable popcorn can make for a healthier choice. Also, stick to darker leafy greens like romaine and spring mix lettuce, broccoli, kale and spinach because they contain more vitamins and less iron. Sintya also says if you really enjoy sugary cereals, you can mix half high sugar cereal and half low sugar cereal to lessen your sugar intake while maintaining a tasty morning bowl. While you’re at it – instead of oily and salty chips – swap them our for homemade kale chips! It only takes just a drizzle of olive oil, a sprinkle of salt and pepper – pop them in the oven and ta-da! You got yourself a tasty treat.

Lastly, add an avocado! Instead of using a dressing that may be high in fat, mash up some avocado and add salt, pepper and lemon to use as your dressing instead. You could also have slices of avocado with your eggs in the morning, add it to your sandwiches in the afternoon and have a little guacamole with your dinner. Avocado is a good fat and super high in vitamins E, B and Potassium. And it’s an energy booster. For those fried foods you love, buy an air fryer! It’s a much healthier alternative to foods fried in fattening oils.