HEALTH PROMOTION SERVICES
I LOVE WHO I AM
M IA D IN K
BE I AM AU TIF UL
I AM WORTHY
1202 BEF 5.LOV OGEID NAS CU M IA NG RO T S
Live Well Be Well MAGAZINE ON HEALTH & WELL-BEING
I AM B R IL L IA NT
I AM BRAVE IA
M
R F IE
CE
be kind. be true. be you
CONTENTS F F O O
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FINDING (SELF) LOVE
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Get to know a member of Health Promotion Services
Let's pledge to prioritize self-love!
SELF-LOVE, LOVE LANGUAGE
Learn about the different ways you can show love to yourself!
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MOMENT OF REFLECTION
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'LETTUCE' TALK NUTRITION
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Take a moment to reflect on life, your experiences, and yourself.
Check out this healthy sweet treat you'll be sure to love!
CELEBRATING THE COMPASSIONATE MAN Let's relinquish societal expectations of who we're supposed to be and ground our identity in compassion.
HIGHLIGHTING YOUR COMPASSION
We share a few tips for incorporating more compassion into your life.
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STRESS LESS ACTIVITIES
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WELL-BEING RESOURCES
Uplifting staff favorites, relaxing DIY scrub, & more!
Resources to support you in your health & well-being journey!
E E L L B B A A T T
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STAFF MEMBER SPOTLIGHT!
“ Rarely do we talk about the type of love that can
carry us through life even during our most challenging days. A love that fills our hearts with joy and happiness, that
props us up, that gives us a sense of worth...and that love is self-love" Live Well, Be Well Season 4, Episode 5
Available on Apple Podcasts, Google Podcasts, and Spotify 3
STAFF MEMBER SPOTLIGHT!
Get to know Christine Glissmann,
Health Educator for Alcohol, Tobacco & Other Drugs, and coordinator of the Collegiate Recovery Program! I'm most passionate about...
Helping others reach their Three strengths I'm proud of...
potential and loving themselves along the way.
My ability to connect with others My ability to have hard conversations My ability to see the humor in things
Wisest words I've heard...
"Wanting always interrupts being" Unknown author
My superpower of choice...
Ability to snap my fingers and have the food I want appear in front of me.
If I could teach the world one thing it would be...
to be in love with where you are at now...
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FINDING (SELF) LOVE By: Renée Dell'Acqua, MPH
February is often thought of as the month of love. But the type of love that is often discussed is that which is extended to partners, friends, etc. While love between others is important, especially as human beings, we must also emphasize another form of love that is critical to our existence, and that is SELF-LOVE! Self-love is important because it motivates us to prioritize our health and well-being, to forgive ourselves when we've made mistakes, to accept our perfectly imperfect selves, and to recognize the special contributions we make to this world. Together, let's take a pledge to prioritize our energy and resources into loving ourselves! Here's a few affirmations to help you continue on (or even begin) your self-love journey! I am worthy and deserving of love. I bring to this world something special. I am beautiful, inside and out. I am capable of greatness. I am worthy and deserving of all good things in life. I will honor my body through movement, rest, & nourishment. I will forgive myself for past and future mistakes, knowing that I am human. I will set healthy boundaries to protect my peace. I will strive to live a life I am proud of. I will take intentional steps in being true to who I am. I will listen to what my body, mind, and heart need, not just want.
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SELF-LOVE, LOVE LANGUAGE! By: Renée Dell'Acqua, MPH
Gifts
Physical Touch "I'm feelin' good!" -
Stretch Engage in physical activity Cozy up with a soft blanket Get into comfy clothes Relax your body Massage sore muscles Moisturize your skin DIY sugar scrub
Quality Time
"Treat yo self!" - Invest in yourself - Create a savings account dedicated to checking things off your Bucket List - Enjoy a sweet treat - Pick or buy fresh flowers for you - Buy yourself something that you Words of Affirmation enjoy and will use "I am my greatest advocate!" - Speak kindly to yourself even when you make mistakes - Write yourself a love letter - Thank your past self for helping you get to where you are today - Thank your present self for helping you get to where you'll be tomorrow
"Mindful me time!"
Acts of Service "Do for you!"
- Schedule daily "me" time - Make time for your hobbies - Set boundaries with others - Practice mindfulness and meditation - Engage in relaxing activities - Prioritize sleep and physical activity - Don't over-schedule or overcommit
- Clean and declutter your space - Organize your belongings - Donate items that no longer bring you joy - Attend therapy sessions - Prepare healthy and nourishing meals - Take care of your basic needs
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MOMENT TO REFLECT When life feels like it's moving at lightning speed, it becomes easy to miss opportunities to slow down and reflect on life, your experiences, and yourself. Take this opportunity to practice a moment of self-reflection. What does self-love mean to me?
Why is self-love important for my health & well-being?
What are some ways I can practice self-love?
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LETTUCE TALK NUTRITION! VALENTINE'S DAY CAKE BALLS
INGREDIENTS 16.5 oz package yellow cake mix, or flavor of your choice 6 oz plain fat-free Greek yogurt 1 cup water 2 large egg whites 1 tsp vanilla extract Baking spray 48oz Wilton colored candy melts, 20 oz used Sprinkles Mini cupcake liners
INSTRUCTIONS Preheat oven to 350°F. Lightly spray a the cake pop pan with baking spray. Combine all the cake ingredients in a large mixing bowl and beat until combined. Place the batter into a pastry bag or large ziplock bag with the tip cut off. Pipe the batter into the prepared cake pop pan and bake about 18 minutes (I rotated the pan after 10 minutes to be sure they baked evenly). Let it rest 5 minutes before opening the pan. 8
LETTUCE TALK NUTRITION! INSTRUCTIONS CONTINUED ... Place cake balls on a wire rack and repeat with remaining batter. Using a scissor, cut the seam off the balls. Refrigerate the cake balls for about 45 minutes, this helps the chocolate stick to the cake. Melt some of the white chocolate melts in the microwave according to package directions, careful not to burn the chocolate. Insert the tip of a bamboo stick into the melted chocolate, then into the cake ball (this helps hold the stick in place) and dip each ball into the chocolate, then onto a sheet of wax paper. Repeat with remaining balls and chocolate. When the chocolate hardens, place into mini cupcake liners and top with sprinkles and drizzle with chocolate if desired. Makes 48-50 balls.
WE HOPE YOU ENJOY THIS SWEET TREAT! https://www.skinnytaste.com/valentines-day-cake-balls/ 9
CELEBRATING THE COMPASSIONATE MAN By: Christopher Spurling, MS, CHES
As babies we all start as little mind-sponges, soaking up everything from the world around. Pretty soon, however, we discover that there are social and cultural expectations for us based on our sex and/or gender. These have an impact on our development and influences our perspectives on things. If you've ever heard the term "Be a man!" then you already know what I'm talking about. Obviously, there is no one way to "be a man." We all express ourselves in different ways, which is wonderful! Unfortunately, men are often socialized to avoid anything that could be perceived as "weak" or not "masculine", but this isn't helpful. We all have strengths, as well as areas of growth, and "masculine" doesn't really mean anything by itself. To understand how this can be problematic, imagine a tall building in a city. These skyscrapers don't stand tall because they are incapable of movement, instead, it is their flexibility against forces of nature (and humanity) that allow them to stand. If we focus solely on "strength" then we will crumble against forces beyond our control. Compassion is one way to be more flexible in daily life.
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HIGHLIGHTING YOUR COMPASSION By: Christopher Spurling, MS, CHES
All of us have the capacity for compassion, empathy, and kindness. Personally, I believe there is already enough hatred and intolerance in the world, so I aim to be compassionate in daily life. While there are many ways to pursue this goal, the Greater Good Magazine (a publication of the University of California, Berkeley) offers five opportunities for men that promote compassionate living, which I have summarized below.
How will YOU be a more compassionate person? Compassion is a form of strength
Cultivate your emotional intelligence
Include compassionate role models
Observe periods of silence and mental rest
Be yourself, not a gender role
The Greater Good Magazine: UC Berkeley https://greatergood.berkeley.edu/article/item/what_makes_a_compassionate_man 11
DEFINING YOUR SELF-LOVE JOURNEY! Let's have some fun! The first 3 words you find will define your self-love journey!
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SELF-LOVE FAVORITE! This month we're recommending a beautifully illustrated collection of poetry! It's essentially a love letter to the body, mind, and heart!
All Along We Were Blooming By: Morgan Harper Nichols 13
ART & SOUL DIY SUGAR SCRUB
What better way to show yourself some love than by practicing self-care? Check out this quick and easy, yet oh so soothing, sugar scrub recipe!
INGREDIENTS 1 cup granulated sugar, either white or brown, preferably organic ½ cup oil (olive oil and coconut oil work great) Essential oils of your preference (optional) 1 small wide-mouth glass mason jar
INSTRUCTIONS Mix all ingredients and store in an airtight container, such as a mason jar. Use 1 tablespoon as needed in the shower. Scrub skin with the mixture and rinse will. It will leave your skin feeling like silk. Goodbye dry skin!
Source: wellnessmama.com
MIX IT UP WITH THESE SUGAR SCRUB VARIATIONS! Vanilla Brown Sugar Scrub: 1 cup brown sugar, ½ cup almond oil, ½ tsp vitamin E oil and 1 tsp real vanilla extract Gentle Lavender Sugar Scrub: To the above recipe add - ½ tsp vitamin E oil, ½ tsp real vanilla extract, and 15 drops lavender essential oil. 14
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STUDENT HEALTH & WELL-BEING CLUSTER RESOURCES COUNSELING & PSYCHOLOGICAL SERVICES
Services provided by CAPS include counseling services, groups, workshops, forums, consultations, outreach, and much more. All services are free and confidential.
OGEID NAS CU
For more information, visit caps.ucsd.edu HEALTH PROMOTION SERVICES
Health Promotion Services provides health education workshops, services, health coaching, and awareness campaigns. Specialized areas include Alcohol & Other Drugs, General Health, Mental Health, and Sexual Health. For more information, visit hps.ucsd.edu STUDENT HEALTH SERVICES
Student Health Services provides quality primary medical care, including urgent care and support services such as laboratory, pharmacy, and x-ray. For more information, visit shs.ucsd.edu 15