Meeting Wellness

Prepare For a Healthy and Productive Meeting

ASN is committed to promoting overall wellness during NUTRITION 2022 with tips for a healthy and productive meeting and mindfulness activities.

Activity Breaks

Stretch or stand during or between sessions to increase energy and keep your muscles active. Moving helps to circulate fresh blood and oxygen into the brain and can trigger the release of brain- and mood-enhancing chemicals to wake up the mind and body, increase attention span and make your meeting experience more productive.

Need a Reminder? StretchClock reminds you to stretch and guides you through easy exercises you can do at the desk in office attire.

Focused Breathing

Focused breathing helps to relax and clear your mind, allowing you to be fully present.

Simply inhale for four seconds, hold it for seven seconds, and exhale for eight seconds.

Hydrate and Refuel

Hydrate and refuel by keeping your water bottle filled and in reach and by planning meal breaks and healthy snacks into your schedule. Having a plan in place allows you to choose foods to boost memory, concentration, and alertness!

Eat a well-rounded breakfast: Before you start your day, make sure to fuel your body with the energy it needs to perform. Take the stress out of preparing breakfast in the morning by keeping some no-cook options on hand. Consider these ideas:

  • Overnight oats
  • Hard-boiled eggs
  • Pre-cut or whole fruit
  • Cereal and milk
  • Yogurt bowl with granola and fruit
  • Cottage cheese and fruit
  • Go to the grocery store with a list. Write out meal ideas before you go so you don’t miss anything
  • To chop or not to chop? Pre-cut fruits and vegetables may be more expensive but can save you time in the kitchen.
  • Consider grocery shopping ahead online. Many grocery stores now offer grocery pick-up or delivery for free or for a small fee. This will save you time on grocery shopping.

Aim to include at least three of the food groups at each meal, and two for a snack: fruits, vegetables, grains, proteins, and dairy.

Search Pinterest or the internet for snack ideas based on your favorite foods. Or try this:

Choose a carbohydrate, then                                         Add a protein
Apple String cheese
Banana   Hummus
Berries Peanut Butter
Pineapple Boiled Egg
Watermelon Low-fat Greek yogurt
Dried fruit Nuts or seeds
Celery Low-fat cottage cheese
Whole-wheat crackers Guacamole
Carrots Milk
Cucumbers Tuna fish
Jicama Roasted chickpeas
Radishes Edamame
Air-popped popcorn
Cherry Tomatoes
Roasted Chickpeas
Bell Pepper