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When I took MyPlate quiz one thing that struck me is that I am not a mindful eater and there are entire categories like dairy and proteins that I rarely if ever eat.  I KNOW what to do but, as you see below, I'm a "beginner" and don't act on that knowledge.  This was an eye opener
MY ONE GOAL IS to have dairy at least TWICE A WEEK!

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The two recipes I chose do not directly fit my dairy goal be were selected because not only will the beans be a good addition to  my diet but both also 1) they are easy (which is useful as I am not the primary cook in our house) and 2) we buy lots of vegetables at Ypsi Farmers Markets and the slaw (also "easy" as it's all mise en place which is my role in the kitchen) looks tasty.  I am actually going to make this this coming weekend.

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The two recipes I chose do not directly fit my dairy goal be were selected because not only will the beans be a good addition to  my diet but both also 1) they are easy (which is useful as I am not the primary cook in our house) and 2) we buy lots of vegetables at Ypsi Farmers Markets and the slaw (also "easy" as it's all mise en place which is my role in the kitchen) looks tasty.  I am actually going to make this this coming weekend.

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I have focused on ways I am going to change but want to now that some excellent practices I achieve are as follows: 1) drinking water throughout the day and staying hydrated and 2) we avoid high processed foods and high fructose items.  So, nothing made from a box, limited eating out (aka fast food) and constantly reading labels before buying.  If I can't pronounce the ingredients it's not going in my body.

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I have focused on ways I am going to change but want to now that some excellent practices I achieve are as follows: 1) drinking water throughout the day and staying hydrated and 2) we avoid high processed foods and high fructose items.  So, nothing made from a box, limited eating out (aka fast food) and constantly reading labels before buying.  If I can't pronounce the ingredients it's not going in my body.

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This confirmed what I already know and the score was "you are not getting enough sleep per night."  Unfortunately, my stress levels are currently very high and this has been a problem for a number of weeks.  Right now my personal sleep score is 6/10.  This is atypical but important to work on as it is honestly a problem that needs to be addressed..

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This confirmed what I already know and the score was "you are not getting enough sleep per night."  Unfortunately, my stress levels are currently very high and this has been a problem for a number of weeks.  Right now my personal sleep score is 6/10.  This is atypical but important to work on as it is honestly a problem that needs to be addressed..

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I. Stop working by 8pm.
II. Leave phone downstairs so you cannot check it or scroll social media.
III. As often as possible (at least 3 times a week) take a bath before going to bed and extra credit if you light a candle.
IV.  Practice deep breathing (especially if/when having troubles "powering down.")  Keep positive thoughts/affirmations flowing.
V.  Keep notepad by bed and chart the quality of your sleep.  If you do not see improvements when stressor is gone then contact/talk to your medical professional.  We all need quality rest!

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I. Walk my planned route in the neighborhood at least 4 days a week.
A.  Each week reassess and expand length and/or the number of days you walk.  Ultimately the goal is to routinely be walking 6/7 days.  (date 4 weeks from start of plan)
B. Chart this in that notepad by your bed where you are also tracking sleep.
II. Get back into using the services provided at EMU Rec IM.  Specifically start with one of their classes 2 of the days you don't walk. Wellbeats classes are FREE, virtual and there are many different types and lengths of offered so this is a SMART goal.

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Scroll down to see info on Wellbeats.  Taking classes that focus on relaxation such as yoga would be ideal given my sleep needs.

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Scroll down to see info on Wellbeats.  Taking classes that focus on relaxation such as yoga would be ideal given my sleep needs.

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Monday

Pop Pilates

Lena
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P.I.I.T
(Pilates Intensive Interval Training)

Lena
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Indoor Cycling

Estelle
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Wellbeats Dance

Alyssa
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Tuesday

Sunrise Yoga

Estelle
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TRX

Jeff
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Strength and Conditioning

Mary
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Wednesday

Pop Pilates

Lena
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P.I.I.T (Pilates Intensive Interval Training)

Lena
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Indoor Cycling

Estelle
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Thursday

Hard Core

Estelle
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TRX

Jeff
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Strength and Conditioning

Mary
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There are so many benefits.  As mentioned earlier, this is going to aid sleep, it will reduce stress as I will be outside and away from computer, other stimuli and it shows that I need to prioritize myself and take the time to give back to self.
An idea I will do too: add a third column to that Wellness tracker and list at least ONE positive thing I accomplished and/or am grateful for.  My gratitude column/page.  Maybe I'll make a padlet :)

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Mindfulness Score of 81/10 not surprising.

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Mindfulness Score of 81/10 not surprising.

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I. Like the article says, I can (and will) incorporate meditation into my day. This also links to the in with sleep part of this Padlet, taking some time to practice the following before getting out of bed (or better yet when going TO bed can help quiet the mind):

1. Set aside some time. You don’t need a meditation cushion or bench, or any sort of special equipment to access your mindfulness skills—but you do need to set aside some time and space. (see above)

2. Observe the present moment as it is. The aim of mindfulness is not quieting the mind, or attempting to achieve a state of eternal calm. The goal is simple: we’re aiming to pay attention to the present moment, without judgment. Easier said than done, we know.

3. Let your judgments roll by. When we notice judgments arise during our practice, we can make a mental note of them, and let them pass.

II. Also as briefly mentioned elsewhere start and maintain a gratitude/affirmations journal with each entry dated so it's easy to look back and be mindful of positives in life.

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300-500 word where I put together my take-aways.

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300-500 word where I put together my take-aways.

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Students, this (unless your instructor directs you otherwise) is sent as a separate document which is sent with your Padlet.  (In Canvas you can upload multiple items at the same time.)  As I filled out this sample which is a glimpse at this particular time but as I worked through the assignment I was making connections and a plan of action.  I hope you find the assignment to be a positive one too.