Live well, Well being

3. 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.

4.  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

5.  Student Wellness Program
UCSD Recreation’s 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

7.  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.

8. 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

9.  Nutrition Jeopardy
Ever 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 Advocates
Learn 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

11.  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.

12.  Sleepless at UCSD
Do you find yourself dozing
off in class? This program
contains fun activities and
valuable information for
getting a good night’s sleep.
studenthealth.ucsd.edu

13.  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

15. 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.

16.  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

17.  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

19.  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!

20.  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

21.  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.ed

23. 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.

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

26. 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:
 Women’s & Men’s Sexual Health Info Sessions
 HIV Testing, HPV Vaccine, Plan B Emergency Contraception
student

27.  Sexual Jeopardy
Modeled after the TV game show, this is a fast-paced, fun activity
with essential sexual health information for all - win a prize!
 Sexual Taboo
Is 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 Banana
A fun and interactive program! Students will go through a series of
activities that will emphasize the message of STD prevention.
 Sexual Health Information Sessions
Comprehensive, 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

28.  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.ed

30.  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.

31.  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.ed

32. Interested in
finding more ways
to LiveWell?

33. Visit the
Wellness Center
Website:
http://wellness.ucsd.e
du

34. AND…Take the LiveWell Balance Test
Intellectual Social & Interpersonal
Spiritual Emotional
Occupational
Environmental
Physical