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Top 10 ILS Tips for Full Spectrum Health

By Jen Haddix CLE Austin

1. Drink water for better healthDrink plenty of water. Water is about more than just hydration. Our bodies are made of 60% water, and need it to function properly. Most headaches, unhappy stomachs, exhaustion and other minor ailments can be cured by water. Water promotes healthy skin and healthy organ function. You should drink 0.5-1 oz. of water for every pound of body weight.

2. Eat balanced, healthy meals. Our bodies need carbohydrates, fats AND proteins…try to get a variety of all three at each meal. Some tips for success: make your plate colorful (fruits and veggies), add a small serving of whole grains or starchy vegetables, and a meat or protein source about the size of your fist.

3. Practice balance with eating. You should not deprive yourself of things you enjoy, but also learn to balance them with things that are good for you. You can have a couple of Oreos or eat cake after dinner, but maybe eat grilled chicken and veggies as your entrée and go for a light walk after your meal.

4. Be activeBe active. The more you move, the better your body will move. You don’t need to go to the gym or force yourself to do something you don’t enjoy. Take small steps to add more movement to your day: take the stairs instead of the elevator, park further away from the grocery store, or do squats or sit-ups during commercials while watching TV.

5. Stretch daily. Even if it is just two minutes in the morning. We do a lot of sitting in our day to day lives (studying, watching tv, driving)…and our muscles need to be stretched or they tense up and cause pain. Something as simple as reaching for your toes and stretching your arms overhead when you get up in the morning would be a great daily routine.

6. Relaxing is good for your health tooRelax. We go through a lot of stress every day, and it can be taxing on your body and your mental health. Go for a walk, take a bubble bath, or sit in a sunny corner and read a book. You should have a little bit of time set aside for YOU every day.

7. Fill your life with people who treat you well. If something feels wrong or toxic, find a way to remove or at least reduce its presence in your life. Make yourself a priority, so you can be a better version of yourself for others.

8. Finish your projects. The need to accomplish goals is built in to us as humans. When we complete tasks, we feel better about ourselves and want to go out and do MORE. Contribute to society and you will feel happier within.

9. Spend time with family and friends. Eat a meal together without playing on your phone, go to the movies, or hang out at the park. The people we have in our life are what make it so special.

10. Try something new! Often times, one of the healthiest things you can do for yourself is to step outside of your comfort zone. It may be scary at first, but it promotes personal growth, which is something we all need. You don’t have to go sky diving, but maybe try a new restaurant, say hello to someone you’ve never met, try a yoga class, or go to a city event or festival. You may surprise yourself!

Newsletter Articles – September 2015

walk daily for exercise

While many people see counselors for depression, studies suggest that you should also be seeing a personal trainer. In 2009, The Harvard Medical School launched a review of multiple studies on the effect of exercise in those with mild to severe depression and found a strong link between physical activity and the treatment of this mental health issue. Even if someone has never had depression, having a regular exercise routine can help prevent it from ever starting.


Sleep. Exercise. Eat well. Gratitude. Be yourself. Forgiveness. All components of a healthy and happy life.

Cooking with special needs

As we move into the fall semester, challenges present themselves with the ever-changing student and their abilities to navigate in the kitchen. Several current students, as well as those in the past, have expressed trepidation when faced with such tasks as cooking on the stovetop. These fears are realized by the impending thought of getting splashed with hot oil during a session of sautéing or pan-frying while attending cooking appointments.


Healthy lifestyle: being able to do what is right for myself, my body, and when I can get that done it leads to a healthy mind and healthy relationships.

Asger - new school, new life

I missed another homework assignment. Now there are two days left to make up seven of them, runs through my head. My eyes glaze over as the panic felt after school yesterday culminates further. Already at the point of surrendering to failure in my classes, my thoughts turn to my parents and how they’ll react. Their responses were heard three months later, and nothing could prepare me for what they’d say.

I’m sitting and chatting idly in the living room with my parents, when I notice a prolonged moment of silence.
“We’ve decided you’re going to a new school,” Dad finally announces. “You’ll be boarding there within the next two weeks,” he finished.

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This has been a special needs program update from College Living Experience | CLE | Choose Your Future. You may also click here to read the original article on the main program website.