Attendee Health & Wellness Plan

Nutrition & Hydration

Nutrient-dense foods and pure water are powerful ways to fuel our body and protect cognitive function.

• Start every day with 8 oz. of pure water. For flavor, add fresh citrus, berries, mint, cucumber, or herbs.

• Nourish your body with delicious foods rich in flavonoids (e.g., fruits, vegetables, tea, chocolate).

• Choose colorful fruits and vegetables (e.g., berries, kiwi, apples, kale, broccoli) to support ample levels of vitamin C, cellular brain protection, and immune function.

• Eat clean sources of omega-3 (e.g. wild-caught salmon, mackerel, tuna).

• Snack on nuts, seeds, and fruit.

• Choose a broth-based soup or small salad for an appetizer for extra nutrients and fewer calories.

• Share an entrée with a colleague to avoid overeating and food waste.

• Practice mindful eating. Enjoy your meal/snack without distractions. Start with 3 slow, deep breaths.

Movement

Exercise increases mind-body resilience. Avoid being sedentary with intentional movement throughout the day. Even short bursts of activity are linked to better physical and mental health.

• Participate in physical wellness activities during the course: laughter yoga, core workout, body scan,
  walks/runs, and gentle stretching.

• Diversity exercise routines with a buddy or new workout.

• Try a 5-minute core workout or 15-minute yoga session on YouTube.

• Set a timer to stretch every 60 minutes. During breaks, walk stairs, stretch, or do a few jumping jacks.

• Use the stairs vs. elevator and engage in conversation while walking with others.