Resources

Resources

Nutrition

The following resources may be helpful in reaching your individual health potential as it relates to nutrition.

  • Balancing your plate at each meal and over the course of the day leads to better health in the long run. Read more about plate balancing here:

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Disordered Eating and Food Issues

We develop relationships with ourselves, with other people, and even with things.

So what’s your relationship like with food?

take the Renfrew Center healthy relationship quiz

The NEDA recently reported that 14-30% of college women and men meet the criteria for an eating disorder and this number continues to rise annually. Eating disorders can quickly become detrimental to your physical health as well as your overall wellness. This guide exists to help students who have had, or currently suffer from, an eating disorder as they make their way to college. The guide aims to:

  • Educate on the signs, symptoms, and treatments for the many types of eating disorders
  • Help students navigate through the difficult transition to college and assist family and friends
  • Provide expert commentary and a collection of resources to turn to for help

Eating Disorders Guide

Prefer images and flow charts over reading? castlewoodtc.com offers helpful infographics on the different types of eating disorders and determining next steps.

If you or someone you know is suffering from an eating disorder, NEDA offers a confidential toll-free hotline at (800) 931-2237, or you can contact a trained NEDA volunteer by texting “NEDA” to 741741.  In case of emergency, contact your local health provider or dial 911.

Exercise

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. With more than 45,000 members internationally, these certified professionals are dedicated to advancing and integrating scientific research regarding applications of exercise science and sports medicine.

The American College of Sports Medicine categorizes exercise as cardiorespiratory exercise, resistance exercise, flexibility exercise and neuromotor exercise. The basic recommendations for healthy adults are as follows:

Cardiorespiratory Exercise

  • Adults should get at least 150 minutes of moderate-intensity exercise per week.
  • Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
  • Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
  • People unable to meet these minimums can still benefit from some activity.

Resistance Exercise

  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
  • Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
  • Two to four sets of each exercise will help adults improve strength and power.
  • For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.

Adults should wait at least 48 hours between resistance training sessions.

Flexibility Exercise

  • Adults should do flexibility exercises at least two or three days each week to improve range of motion.
  • Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
  • Repeat each stretch two to four times, accumulating 60 seconds per stretch.
  • Static, dynamic, ballistic and PNF stretches are all effective.
  • Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

Neuromotor Exercise

  • Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
  • Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
  • 20-30 minutes per day is appropriate for neuromotor exercise.

Quality and quality of exercises 

Intuitive Exercise

  1. Tune into your body every day.
  2. Be satisfied with whatever type of movement the day brings.
  3. Figure out your why; exercise because you love your body not because you hate your body.
  4. Move with joy.
  5. Honor your body by fueling and recovering with proper nutrition and hydration before and after exercise.

“Remember, exercise feels good and in proper doses can extend life and make life more enjoyable. On the other hand, overexercise can damage your physical ability to participate in some of life’s activities, and through addictive processes, can make you a slave to a compulsion which controls and decreases your true sense of freedom and peace of mind.”

Read more about Intuitive Exercise in this original article from the Center for Change