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interact with others.
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Why
- A plant-based meal is rich in fiber, vitamins, and other nutrients.
- Lower your risk for heart disease, stroke, and diabetes.
- Eating less calories and fat helps you weigh less.
How
- Plan a meal that is a favorite and typically meatless, for example: lasagna, soup, salad.
- Try substituting the meat in a dish with an alternative, such as: refried beans, beans and legumes, tofu.
- Set aside one day as your meatless meal day. For instance: Meatless Monday.
Local Support
Coming soon.
Why
- Help lose or maintain your weight.
- Lower calorie intake and improve your cholesterol.
- Lower risk of heart disease, diabetes, and high blood pressure.
- Have healthier teeth.
- Keep your immune system running optimally.
How
- Look at labels in the grocery store for the “Added Sugar” line.
- Eat more fruit and vegetable snacks.
- Swap out the soda and sugary drinks.
- Eat protein-rich foods to curb sugar cravings.
Local Support
Coming soon.
Why
- Be mindful and intentional about what you are putting in your body.
- Expand the nutritional variety of meals and consume fewer calories.
- Deepen your knowledge about healthy foods.
- Improving your cooking skills directly correlates with the consumption of vegetables and other healthy foods.
How
- Search “healthy recipes” on the internet and cookbooks.
- Visit a restaurant that has healthy food options on the menu for inspiration.
- Take a cooking class.
Local Support
Find vegan and gluten free cooking classes with Vegetafull located in Port Angeles
Visit one of the North Olympic Library Systems (NOLS) branches to view/check out cook books.
Why
- Boost brainpower.
- Increase energy and lessen fatigue.
- Breakfast eaters tend to have healthier weights.
- Help your heart, digestion, and bones meet dietary guidelines.
How
- Post the plan for breakfasts for the week in plain sight.
- Set the table the night before with nonperishables like oatmeal, whole grain bread, fruit, and peanut butter.
- Put breakfast items on grocery lists to keep the kitchen stocked.
- If brown-bagging breakfast, fix the night before.
Local Support
Coming soon.
Why
- Reduce stress hormone levels.
- Increase “feel good” hormones such as dopamine and serotonin.
- Improve brain health.
- It’s energizing.
How
- Go for a walk, bike ride, or swim.
- Put together a weekly schedule for what activities you will do each day.
- Look up easy exercises online.
- Enlist support with friends, groups, or gyms.
Local Support
Coming soon.
Why
- Boost your mood with the exercise and being out in nature.
- Build stronger muscles and bones.
- Improve heart and cardiovascular health.
- Decrease risk of certain respiratory problems.
- Improve mental health by reducing stress and calming anxiety.
How
- Search online for trails nearby.
- Join a hiking/walking group.
Local Support
Olympic Discovery Trail website
Olympic Peninsula website for hikes
Why
- Help manage or lose weight.
- Increase metabolism.
- Burn calories.
- Improve ability to do everyday activities.
- Protect your joints from injury.
- Sharpen thinking skills.
How
- Use your bodyweight – do pushups, pullups, squats, planks, lunges.
- Use resistance bands.
- Use free weights at home or at a gym.
- Use weight machines at a fitness center.
- Take an aquacise class using the water as resistance.
Local Support
Why
- Keep muscles flexible and strong.
- Decrease your risk for injuries.
- Increase muscle blood flow.
- Enable your muscles to work most effectively.
- Improve your ability to do daily activities.
How
- Warm up the muscles with light activity before stretching.
- Focus on major muscle groups: calves, thighs, hips, lower back, neck and/or shoulders.
- Do not bounce in the stretch – stretch in a smooth movement and hold the stretch.
- Don’t aim for pain. Expect to feel tension, not pain.
Local Support
Why
- May support maintaining healthy body weight.
- Improve concentration and productivity.
- May strengthen your heart.
- Support a healthy immune system.
How
- Set a bedtime and stick to it.
- Avoid caffeine close to bedtime and any foods that contribute to heartburn.
- Eat snacks naturally filled with melatonin like almonds.
- Avoid alcohol before bed.
- Link to article.
Local Support
Coming soon.
Why
- Increase nutrient intake.
- Sustain energy levels.
- Boost brain function.
How
- Search healthy snack ideas on the internet.
- Pack healthy snacks to take with you to work or as you travel.
- Add healthy snack ingredients to grocery list so they’re always on hand.
Local Support
Coming soon.
Why
- Reduce risk for heart disease.
- Increase energy.
- Improve cognition and brain function.
How
- Control portion sizes.
- Eat more vegetables and fruits.
- Select whole grains.
- Choose low-fat protein sources.
- Limit sodium.
- Create daily menu plans.
Local Support
Coming soon.
Why
- Source of nutrients and vitamins.
- High in fiber.
- Provide a range of anti-oxidants.
- Reduce risk of heart disease, cancer, inflammation, and diabetes.
How
- Eat locally – go to farmers markets to find fresh fruit.
- Add fruit to grocery list.
- Take fruit as snack during the day.
Local Support
Why
- Regulate body temperature.
- Keep joints lubricated.
- Prevent infections.
- Deliver nutrients to cells.
- Keep organs functioning properly.
How
- Stay away from sweetened beverages.
- Take a refillable water bottle with you.
Local Support
Coming soon.
Why
- Lower blood pressure.
- Reduce the risk of heart disease and stroke.
- Lower risk of digestive problems.
- Have positive effect on blood sugar, keeping appetite in check.
How
- Check out local farmers markets for fresh veggies.
- Find recipes that incorporate vegetables.
- Create daily menu for the week to incorporate vegetables into diet.
- Add vegetables to grocery list.