Wellness Tips for Newsletters by Month:
Fruits and Veggies/ More Matters Month
100 Calorie Comparison Chart
Food Item Amount
Tortilla Chips 3/4 cup
Strawberries 2 cups
Soda 9 fluid ounces
Sliced Peppers 2 cups
Pretzels 1 ounce
Muffin 1 ounce (1 mini)
Lettuce, shredded 20 cups
Ice Cream (not premium) 3/8 cup
Fresh Blueberries 1 1/4 cup
Donut 3/8 whole
Cucumbers, sliced 7 cups
Chocolate Chip Cookies 2-2inch cookies
Cherry Tomatoes 4 cups
Cheese P-Nut Butter Snack Cracker 3
Cantaloupe Cubes 2 cups
Canned Peaches (in juice) 1 1/2 cup
Bagel 1/4 of 5 oz. bagel
Baby Carrots 2 cups
Apple Slices 2 cups
American Cheese (thin slices) 2 slices
100% Vegetable Juice 2 cups (16 fluid ounces)
100% Orange Juice 7 fluid oz.
Why do fruits and veggies help with managing weight?
Low in calories. Most are low in calories compared to the same volume of other foods.
Help you feel full. They have a high water and fiber content, which helps you feel full and may help to
delay feelings of hunger between eating occasions.
Help you eat less. Eating raw or crisply steamed cooked vegetables requires more chewing, which may
slow the pace of eating, helping to decrease intake at a meal.
Replace ‘bad’ foods. Fruits and veggies replace foods that are high in fat and sugar.
Suicide Prevention Month
Suicide takes the lives of nearly 30,000 Americans every year.
Between 1952 and 1995, suicide in young adults nearly tripled.
Over half of all suicides occur in adult men, ages 25-65.
Suicide rates in the United States are highest in the spring.
For young people 15-24 years old, suicide is the third leading cause of death.
Warning Signs of Suicide
Ideation (thinking, talking or wishing about suicide)
Substance use or abuse (increased use or change in substance)
Puposelessness (no sense of purpose or belonging)
Trapped (feeling like there is no way out)
Hopelessness (there is nothing to live for, no hope or optimism)
Withdrawal (from family, friends, work, school, activities, hobbies)
Anxiety (restlessness, irritability, agitation)
Recklessness (high risk-taking behavior)
Mood disturbance (dramatic changes in mood)
Additional Warning Signs of Suicide
Talking about suicide.
Looking for ways to die (internet searches for ho to commit suicide, looking for guns, pills, etc.)
Statements about hopelessness, helplessness, or worthlessness.
Preoccupation with death.
Suddenly happier, calmer.
Loss of interest in things one cares about.
Visiting or calling people one cares about.
Making arrangements; setting one's affairs in order.
Giving things away, such as prized possessions.
Nat’l Depression Screening Day (8th)
People should attend if they suffer from these key symptoms:
A persistent, sad, anxious or “empty” mood
Sleeping too little, early morning awakening or sleeping too much
Reduced appetite and weight loss, or increased appetite and weight gain
Loss of interest or pleasure in activities once enjoyed
Restlessness or irritability
Difficulty concentrating, remembering or making decisions
Fatigue or loss of energy
Thoughts of death or suicide
Vegetarian Awareness Month
Goveg.org for detailed information. You can request a free “vegetarian get started kit”
Vegetarians are 50% less likely to develop heart disease
Let’s Talk Month
(Opportunity to plan programs that encourage (parent/ child) communication about sexuality).
Watch a movie or TV program about the relationships between young people. Watch for pressures, realism,
behaviors, consequences or actions, etc. Discuss these issues with a parent, sibling, or friend. What messages
are given in the show about the teen relationships?
Great American Smokeout
20 minutes after quitting: Your heart rate and blood pressure drops.
(Effect of Smoking on Arterial Stiffness and Pulse Pressure Amplification, Mahmud, A, Feely, J. 2003.
12 hours after quitting: The carbon monoxide level in your blood drops to normal.
(US Surgeon General's Report, 1988, p. 202)
2 weeks to 3 months after quitting: Your circulation improves and your lung function increases.
(US Surgeon General's Report, 1990, pp.193, 194,196, 285, 323)
Costs $470 if you smoke 2 cigarettes a day for 3 years and a pack costs you $4.30
an estimated 35,000 deaths from heart disease in non-smokers who live with smokers
about 3,400 lung cancer deaths in non-smoking adults
AIDS Awareness Month
Black and Hispanic communities have been disproportionately affected by HIV and AIDS in America. In total,
more AIDS cases have been diagnosed among black people than among whites.
During 2006, 49% of all new HIV diagnoses and 49% of new AIDS diagnoses were in black people. In recent
years the numbers of HIV diagnoses have remained relatively stable in most ethnic groups, apart from an
increase among Asians/Pacific Islanders.
Male-to-male sexual contact probably caused the majority (66%) of infections in white people living with AIDS.
An additional 13% of white people were exposed through injection drug use, 11% through high-risk
heterosexual contact and 8% through both male-to-male sexual contact and injection drug use. Among black
people living with AIDS, male-to-male sexual contact, high-risk heterosexual contact and injection drug use
each account for around 30% of infections.
Pie chart of percentage of people in US with HIV/ AIDS
Blood Donor Month
Only 5 percent of eligible donors across the nation donate blood, but the number of transfusions nationwide
increases by 9 percent every year.
Blood donors can donate as frequently as every 56 days. A benefit from donating this often is that you
receive a mini-physical once every two months.
Each whole blood donation can help as many as three people. One unit is divided into three parts: red
blood cells, platelets, and plasma.
About 133,700 units of blood products are transfused at Mayo Clinic annually.
On average, a hip replacement typically uses one unit of blood, a cardiac bypass 2 units, a heart
transplant 2 units, and a liver transplant 10 units!
Blood cannot be manufactured. It can only come as a gift from people.
The need for blood increases during holidays and summer months. People are more apt to be traveling
and active during these times and thus are at an increased risk for accidents.
Statistics show that 25 percent or more of us will require blood at least once in our lifetime.
You burn about 650 calories by donating one pint of blood.
Eating Disorders Awareness Week:
Did you know that in the US, eating disorders are more common than Alzheimer's disease?
Anorexia nervosa has one of the highest death rates of any mental health condition.
This link is for anorexia: http://www.nationaleatingdisorders.org/p.asp?WebPage_ID=286&Profile_ID=41142
bulimia nervosa: http://www.nationaleatingdisorders.org/p.asp?WebPage_ID=286&Profile_ID=41141
American Heart Month
February is also American Heart Month. (The American Heart Association has the red dress/ go red cause to
fight heart disease in women).
Nat’l Nutrition Month
Websites for healthy recipe ideas:
Sleep may be a way of recharging the brain. The brain has a chance to shut down and repair neurons and to
exercise important neuronal connections that might otherwise deteriorate due to lack of activity.
Sleep gives the brain an opportunity to reorganize data to help find a solution to problem, process newly
learned information and organize and archive memories.
Sleep lowers a person’s metabolic rate and energy consumption.
The cardiovascular system also gets a break during sleep. Researchers have found that people with normal or
high blood pressure experience a 20 to 30% reduction in blood pressure and 10 to 20% reduction in heart rate.
During sleep, the body has a chance to replace chemicals and repair muscles, other tissues and aging or dead
cells. Also called “beauty sleep”
In children and young adults, growth hormones are released during deep sleep.
When a person falls asleep and wakes up is largely determined by his or her circadian rhythm, a day-night
cycle of about 24 hours. Circadian rhythms greatly influence the timing, amount and quality of sleep.
Good Sleep tips:
Sleep 7-9 hours per night.
Avoid caffeine after 4-6 hours before bedtime.
Sleep in a quiet and dark place (use earplugs and/or a sleep mask if necessary).
Avoid alcohol 4-6 hours before bedtime (it can interfere with sleep).
Wind down at least 20 minutes before going to bed.
Don’t study or watch tv on your bed.
Set a consistent bedtime and wake time.
Exercise regularly (but not right before bed).
Worry away from bed.
If you sleep a lot, yet don’t feel rested, talk to a doctor. This could be a symptom of sleep apnea,
depression or another medical problem.
STD Awareness Month
Women are more easily infected, less likely to have symptoms, and more likely to suffer long-term
consequences such as pelvic inflammatory disease, infertility, ectopic pregnancy, cervical cancer, and
increased risk for HIV.
Teenage girls are at increased risk because they are highly susceptible to cervical infections and often
lack access to basic reproductive health information and access to care. Nearly half of all new cases of
STIs occur among youth, those between the ages of 15 and 24.
People of color are disproportionately affected by STIs and associated consequences, due in part to
increased likelihood of poverty and limited access to quality health care, STI screening, and treatment.
The role of STIs in the transmission and acquisition of HIV has been well established, and prevention
and treatment of STIs is an important component of HIV prevention.
The direct medical costs of treating STIs are over $8.4 billion a year. The indirect costs are much higher,
including lost wages and productivity, as well as quality-of-life costs such as physical pain, anxiety,
shame, anger, and depression.
Alcohol Awareness Month
Sexual Assault Awareness Month
One in six American women has been the victim of an
attempted or completed rape, and 10% of sexual assault victims are men. (2004 National Crime Victimization
In a 1995 study by the U.S. Centers for Disease control of 5,000 students at over 100 colleges, 20% of female
college students or one in five answered “yes” to the question “In your lifetime have you been forced to
submit to sexual intercourse against your will?” (Douglas, K. A. et al. (1997). Results from the 1995 national
college health risk behavior survey. Journal of American College Health, 46, 55-66.)
Earth and Arbor Days
1/3 of all water is used to flush the toilet.
For every 2000 pounds of paper (1 ton) recycled, we save 7,000 gallons of water free from chemicals.
5 billion aluminum cans are used each year
Here is an example of the water we use everyday:
3-7 gallons for toilet,
25-30 gallons for tub,
50-70 gallons for a 10 minute shower,
1 washing machine load uses 25-40 gallons,
1 dishwasher load uses 9-12 gallons
Physical Fitness and Sports Month
Easy ideas to incorporate my exercise into daily routine:
- Park at the furthest end of the lot
- Take the stairs instead of the elevator
- Join a class at RIMAC or the Student Wellness Program at RIMAC (it’s freeee!!!)
- Join an IM team; they are informal and fun
Correct Posture Month
-When standing straight up, make sure that your weight is evenly distributed on your feet. You might feel like
you are leaning forward, and look stupid, but you don't.
-Align your back with the back of the office chair. Avoid slouching or leaning forward, especially when tired
from sitting in the office chair for long periods. Keep your shoulders straight.
-If sleeping on the side, a relatively flat pillow placed between the legs will help keep the spine aligned and
Great Outdoors Month
There are some cool parks and outdoors-y things to do that are a short drive away. Agua Caliente Hot Spring,
Ocotillo Southern California Hot Spring Trails . Lake Hodges and Lake Morena provide flatwater and canoeing
opportunities . Sea kayaking is offered through the Mission Bay Aquatic Center. Deals for UCSD students.