SUPPORTING HEALTHY HABITS
Fitness and Nutrition Information
The ISU Wellness Center staff believes staying active and practicing a nutritious, balanced eating plan can have a profound impact on your overall health and wellness, as well as on promoting your academic success. As a student, it is critical that your mind stays alert and your body stays healthy! Your personal activity and eating habits affect your energy, ability to concentrate, mood, and overall health.
The following documents provide basic information and guidance for establishing healthy activity and eating habits to last a lifetime. The information you are looking for is not listed below? Submit a question to the Healthy Bengal Q&A and the ISU Wellness Center staff will find you an answer!
General Nutrition Tips
- Be a Healthy Role Model for Children
- Build a Healthy Meal
- Be Choosey in the Dining Hall
- Choosing Whole-Grain Foods
- Eating Better on a Budget
- Enjoy Your Food, but Eat Less
- Got Your Dairy Today?
- Healthy Eating for Vegetarians
- Liven Up Your Meals with Vegetables and Fruits
- Make Better Beverage Choices
- Make Half Your Grains Whole
- Mini-Fridge Makeover
- Smart Shopping for Veggies and Fruits
- With Protein Foods Variety is Key
The following activity tips were obtained from the USDA ChooseMyPlate Website:
- 5 Common Fitness Saboteurs and How to Defeat Them
- Energize Your Life with Strength Training
- High-Intensity Interval Training
- How to Start an Exercise Program
- Small Steps to Increase Physical Activity
- Strength Training 101
- The Three Things Every Exercise Program Should Have
- The Right Exercise Program for You Starts Here
- Training to Run Your First 5K
- Weight Loss Plateaus and Pitfalls
Sports Nutrition Information
The following information was obtained from the Sports, Cardiovascular, Wellness Dietetic Practice Group Website. Also check out Sports Nutrition Fact Sheets
- Alcohol and Athlete Performance
- Eating before Exercise
- Eating during Exercise
- Eating for Recovery
- Eating on the Road
- Exercise Hydration
- Foods to Promote Immune Function
- Gaining Weight-Building Muscle
- Gluten Sensitivity in Athletes
- Performance Hydration
- The Female Athlete Triad
- Understanding Sweat Loss
- Vegetarian Eating for Athletes
Wellness coaching is a service offered to ISU students, faculty, staff, and alumni, and spouses of students, faculty, and staff looking for assistance in achieving a behavior change to achieve healthier lifestyle habits. Wellness coaching has been shown to promote successful behavior change through a collaborative approach between client and health coach.
The ISU Wellness Center health coaches are health educators with a Master of Science in Health Education (MHE) or graduate students of the MHE Program. The ISU Wellness Center personal trainers also assist in wellness coaching within their scope of practice.
Wellness coaching Services
Wellness coaching is available for the following lifestyle behavior changes:
- Eating habits to prevent health problems and promote health or athletic performance
- Lifestyle changes to improve blood pressure, cholesterol levels, or reverse pre-diabetes or pre-hypertension
- Improving physical activity habits
- Improving sleep habits
- Stress management techniques
- Time management skills
- Tobacco cessation
- Weight management
The ISU Wellness Center focuses on health promotion and disease prevention, and not the treatment of health conditions. Therefore, our health coaches do not address diagnosed health conditions, such as anxiety, depression, eating disorders, hypertension, type 1 or type 2 diabetes, or other health problems that require medical nutrition therapy or pharmacological treatment.
Wellness Coaching Appointment Preparation
The initial wellness coaching session is 45 minutes, which involves you and the health coach discussing your desired behavior changes, your readiness for change, and possibly setting behavior change goals. Additional wellness coaching sessions are scheduled to discuss your progress with achieving your behavior change goals and problem solving.
Wellness Coaching Prices
Current Students with valid Bengal ID cards:
- No charge for first 3 sessions (initial consult plus 2 wellness coaching sessions)
- After the initial 3 wellness coaching sessions, $15 per session or 4 sessions for $40
ISU Community*: $25 per wellness coaching session
- Package deal: initial consult plus 4 wellness coaching sessions for $100
(Fees payable at the time of service-cash or check only-thank you!)
*ISU Community includes faculty, staff, and alumni, or a spouse of an ISU student, faculty, or staff (with valid Bengal ID or ISU Alumni Card).
How to Schedule a wellness coaching Appointment
Please call the Wellness Center at (208) 282-2117 to schedule your appointment. You may also stop by our office in Reed Gym 205A.
Reschedule/Cancellation and No-Show Policy
Please reschedule your appointment if you are suffering from any acute respiratory infection or other illness. If you cannot keep your appointment for other reasons, please contact the ISU Wellness Center at (208) 282-2117 as soon as possible in advance. If you do not show for an appointment for any ISU Wellness Center service (i.e., a fitness assessment, personal training, or wellness coach) without calling to cancel two times, you will not be allowed to schedule another ISU Wellness Center service for the remainder of the semester.
Tobacco use is the number one cause of preventable death in the United States, and most smokers who try to quit will make an average of 5 - 7 serious attempts to quit before they are able to kick the habit for good. At the ISU Wellness Center, we understand that smoking is both physiologically and psychologically addictive, and we invite you to join us in a judgment-free zone to take this step to improve your health and quality of life.
The ISU Wellness Center offers the Freshstart® tobacco cessation program, an evidence-based program from the American Cancer Society. The program consists of four one-hour classes offered over four weeks. During the classes, the participants learn how to stay motivated and overcome obstacles in the path to becoming tobacco-free. Participants learn about various methods of quitting, develop a personal plan, set a quit day, and then utilize the support of the group, as well as newly learned techniques to stay tobacco-free.
For more information about the Freshstart® program, or to express your interest in attending the classes, please contact the ISU Wellness Center at (208) 282-2117. Scheduling information for the classes will be posted on the Wellness Center homepage and the Wellness Center's Facebook page.
Additional Tobacco Cessation Resources
- American Lung Association
- American Cancer Society Guide to quitting smoking
- Idaho Department of Health and Welfare, Tobacco Prevention and Control Program
- Idaho QuitNow
- QuitLine 1-800-Quit-Now (1-800-784-8669)
- Project Filter
- Southeastern Idaho Public Health Tobacco Cessation Program