HEAT

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The Health Enrichment Action Team (HEAT) offers free services such as private consultations and presentations. Our unique presentations can incorporate cooking demonstrations in addition to a choice of any of our offered topics. Contact us and schedule an appointment today to optimize your wellbeing and begin living the healthiest lifestyle possible.

Services 

Even during a pandemic, nutrition and physical health are so important! During the 2020-2021 school year, we will be happy to provide presentations over Zoom. 

Topics

  • Cooking for Yourself  

  • Dietary Recommendations  

  • Disordered Eating 

  • Health Myths & Fad Diets 

  • How Food Fuels You 

  • MyPlate  

  • Navigating Campus Dining 

  • Physical Activity Recommendations 

Contact Us: 

To stay up to date with HEAT events, please visit the Campus Health and Wellness Calendar of Events. Click on this link and then filter events by “Campus Health & Wellbeing”  

Or visit our Instagram @CalPolyPULSE  

If you are interested in collaborating or need assistance in programming, please contact our team leads, Morgan (mibarr08@calpoly.edu) and Kaity (knat@calpoly.edu). 

Meet the Team! 

HEAT Events 

Foodie Fridays  

Lettuce celebrate all the holidays and different occasions with you! From comfort foods to soups to desserts, we have recipes that you should try out. Keep up with our weekly recipes and join us on Instagram @CalPolyPULSE. To get access to all our amazing recipes, check out:  

Foodie Friday Recipes 

New Year, No Fear 

Every January we get ready for a week full of activities, including but not limited to Q+As with dietitians and personal trainers, hiking activities, movie streaming's, and more! With diet culture and health standards pushing their way to the forefront of New Year's resolutions each year it’s important to take a step back and really think about what health means for YOU, because it’s different for everyone. Check out this link for a New Year No Fear 2021 Recap!  

Campus Resources to support Physical Health

Food insecurity 

A 2018 study performed by the CSU System found that 27 percent of Cal Poly students struggle with food insecurity and another 12 percent experience homelessness. Working alongside university partners, Campus Dining strives to ensure all Mustangs have easy access to the nutritious meals they need to succeed academically and socially. Campus Dining has several programs including a partnership with the Cal Poly Food Pantry, Mustang Meal Share and Feed Cal Poly, that help to do just that. Together as one Cal Poly family we can help support all Mustangs and create a more equitable campus environment where no one goes hungry, and everyone is set up for success. 

  • Mustang Meal Share 

  • Feed Cal Poly  

  • Food Pantry 

  • CalFresh/EBT  

 

Eating Disorder Education 

The National Eating Disorders Association (NEDA) is the largest nonprofit organization dedicated to supporting individuals and families affected by eating disorders. For additional support and to learn more, check out: https://www.nationaleatingdisorders.org/about-us 

  • Programs and services: 

  • Get screened for an eating disorder 

  • Contact the helpline 

  • Find treatment 

  • Support groups and research studies 

  • NEDA walks 

  • National Eating Disorders Awareness Week (02/22-02/28!) 

  • Legislative Advocacy 

  • The Body Project 

  • Feeding Hope Fund for Clinical Training  

  • Campus Health and Wellbeing 

 

Campus Dining Resources 

Your venue options: https://www.calpolydining.com/restaurants/  

 

To learn about how to ‘Choose Well,’ while eating on campus, check out Cal Poly Dining’s Brochure: Cal Poly Dining's Brochure  

 

For additional information for those with dietary considerations, check out: this link.  

 

Check out Campus Dining at https://www.calpolydining.com/ for more information!  

 

 

Nutrition 

How Food Fuels You 

Nutrients are like fuel for your body. They give you energy. They keep your heart beating, your brain active, and your muscles working.  

The human needs macronutrients, carbohydrates, proteins, and fats) for optimal health. We also need some micronutrients from our food. 

3 Key Dietary Principles according to the USDA Dietary Guidelines 

  1. Meet nutritional needs primarily from foods and beverages. 

  1. Choose a variety of options from each food group. 

  1. Pay attention to portion size.  

Hydration is also important for keeping us well during the day. Make sure you stay hydrated with water as your main drink. A good way to know your hydration level look at your urine, pale is best. 

MyPlate 

https://www.myplate.gov/ 

The U.S. Department of Agriculture (USDA) created MyPlate, an easy-to-follow food guide, to help parents to figure out how to feed their kids nutritious, balanced meals. The colorful divided plate includes sections for vegetables, fruits, grains, and foods high in protein. 

  • Learn how much you need from each food group. Get a personalized MyPlate Plan that's right for you, based on your age, sex, height, weight, and physical activity level. 

  • Look at your current eating routine. Pick one or two ways that you can switch to choices today that are rich in nutrition. 

  • A healthy eating routine can help boost your health today and, in the years, to come. Think about how your food choices come together over the course of your day or week to help you create a healthy eating routine. 

  • It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy and fortified soy alternatives. Choose options for meals, beverages, and snacks that have limited added sugars, saturated fat, and sodium. 

  •  

 

USDA Dietary Guidelines for Americans, 2020-2025 

https://www.dietaryguidelines.gov/ 

The Dietary Guidelines are based on scientific evidence on health-promoting diets in people who represent the genral U.S population. These guidelines provide guidance for healthy dietary patterns by life stage, from birth through older adulthood, including pregnant and lactating women.  

The 4 overarching Guidelines 

  • Follow a healthy dietary pattern at every life stage. 

  • Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations. 

  • Focus on meeting food group needs with nutrient-dense food and beverages and stay within calorie limits. 

  • Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages. 

Health 250 videos  

Topics Covered in the HLTH 250 videos 

Physical Activity (Types of Exercises & Guidelines) 

Aerobic Exercise 

The Physical Activity guidelines for Americans is 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week.  

 

Ideally, this aerobic activity is spread out incrementally throughout the week to maximize the health benefits! 

 

One way to meet the aerobic exercise recommendations is based on engaging in a workout schedule like the following: 

 

Moderate-Intensity Aerobic Activities 

  • 30 min a day, 5 days a week 

  • Brisk walking  

  • Doubles tennis 

  • Bike on a level surface (little to no hills)  

  • Dancing 

Vigorous-Intensity Aerobic Activities 

  • 25 min a day, 3 days a week 

  • Running 

  • Spinning/Cycling 

  • Swimming (continuously) 

  • Kickboxing 

  • Basketball 

You can gauge the intensity of the activity you’re doing based on how you feel and your perceived exertion. Consider your breathing, heart rate, how tired your muscles feel, and if you’re working up a sweat.  

 

Moderate-intensity aerobic exercise feels a little difficult, your breathing will quicken, but you’re not out of breath to the point where you wouldn’t be able to carry on a conversation. Your heart rate will increase slightly, and you’ll feel a light sweat coming on after about 10 minutes of activity. 

 

Vigorous-intensity aerobic exercise feels significantly more challenging. You’re breathing deeper and quicker, you start sweating sooner, and you wouldn’t be able to carry on a conversation 

 

It’s important to do some combination of the two types of aerobic exercise. There isn’t one type of way to get your exercise in and we encourage you to find exercise options you enjoy!  

 

Muscle strengthening 

It is also recommended to include muscle-strengthening activities that work all major muscle groups at least 2 days a week. 

 

We want to incorporate muscle-strengthening activity into our exercise regimen because it results in stronger, healthier muscles and bone, thus making your body more resistant to injuries. It includes strength training, resistance training, and muscular strength and endurance exercises. 

 

Muscle-Strengthening activities consist of strength training, weightlifting, or resistance training 

 

It is recommended to strength train all major muscle groups at least twice a week, 

  • including the legs, back, abdomen, chest, shoulders, and arms.  

Aim to do 1-3 sets of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 8 to 12 repetitions (or until the exercise can’t be completed without assistance). 

 

Really important to have proper form. Good form means you’ll reap all the benefits of your workout and lessen the chance of hurting yourself. Don’t increase the weight or reps if that means you’ll have to compromise your form. With time you can build up and increase the weight you’re using.  

 

To learn more about the different types of physical activity check out this article 

 

Cal Poly’s REC Center  

Currently, the Cal Poly REC center is open at partial capacity. To learn more about what it looks like to attend the REC during the pandemic, you can read more at https://www.asi.calpoly.edu/asi-covid-19-updates/ 

 

The Cal Poly REC center offers a variety of virtual classes, with each class targeting a different type of physical activity and engaging different muscle groups!  You can workout at home with CP Rec center’s classes that are offered on Zoom and Instagram Live, and are taught by several fitness and yoga instructors.  

  • Class Offerings:  

  • Vinyasa flow 

  • Zumba 

  • Barre 

  • Body combat 

  • Plyojam  

  • HIIT 

  • Power Flow 

  • Hatha yoga  

 

If you can't make the live virtual classes, you have access to a library of pre-recorded fitness classes on their Youtube channel or their Instagram @calpolyreccenter 

 

Exercising at Home 

You don’t need gym access or any equipment to stay active and get moving! 

 

Aside from your options available to you through the Cal Poly Rec Center, there are so many additional online resources available to you! YouTube has a plethora of videos, that consist of different types of exercise, such as cardio, strength, and stretching. 

 

If you don’t have weights available, consider doing moves that use your bodyweight — such as rock climbing or heavy gardening. Planks, squats, lunges, burpees, and pushups are all great body weight moves!  

Or you can add on additional weight by working with free weights, like dumbbells or barbells. You can use items found around the house like a milk jug, water bottles, canned goods, a textbook whatever you have access to!  

 

Check out this Healthline article to learn more about at home workouts 

 

 

Optional Instagram accounts to check out! 

Registered Dietitians 

@barithedietitian 

@collegenutritionist 

@friendlyeatingrd 

 

Wellness Influencers 

@Dannibelle   

@Realrubaali  

@Emrickettz 

@anjuli_fitforlife  

@Mickaelaamundell  

@dancefit87 (live PLYOJAM CLASS from Cal Poly Rec instructor) 

@vickyjustizfitness 

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