Online Resources

 

Wellness Wheel



  • Social Wellness

    Social Wellness

    Activity List

    Take a Beach Trip: Spend a minute or a whole day enjoying these beaches of sunny Southern California! Visit Rec Rentals for beach rentals such as surfboards, wetsuits, and more!

    Go on a Hike: Cooler days are the perfect time to go hiking! Get lost (not really) on these Southern California hikes! Visit Rec Rentals for camping rentals.

    Cook with Friends: Share the love AND some food with friends. Try out one of our favorite healthy recipes from Kaiser and Lancer Wellness below (under "Nutritional Wellness")! What will you make?

    Smell the Roses: A 10-minute drive is all that separates CBU from the UCR Botanical Gardens. This garden grows and cultivates many different species of plant life. Take a walk and smell the roses.

    Get Involved with Community Life: Community Life is pivotal to the experience of our students at CBU. Visit the Comm Life website for ways to be involved, whether virtually or on campus!

  • Nutritional Wellness

    Breakfast

    Overnight Oats


    Overnight oats are a great addition to your morning breakfast. You can put as little or as many toppings as you desire and truly customize your breakfast the way you like.

     

    Pumpkin Breakfast Cookie


    Cookies for breakfast? Yes, please! This nutrient-dense breakfast option is great if you are on-the-go but want to start your morning the best way possible.

    Turmeric Milk


    Turmeric milk is a great beverage for the morning or evening. It's full of nutrients and flavor.

    Triple Berry Smoothie


    This recipe is a refreshing and healthy combination of fruit and is super easy to make! Smoothies are a great choice for breakfast or as a mid-day snack.

    Breakfast Egg Muffins


    These muffins are an easy grab-and-go option for busy mornings. These egg muffins are loaded with bacon, cheddar cheese and tomatoes, and are packed with plenty of protein!

    Lunch/Dinner

    Egg Roll Bowls


    All of the delicious flavors of your favorite fried Chinese restaurant appetizer come together in a lighter, faster, one skillet meal! This "Egg Roll in a Bowl" is a quick and healthy dinner that is ready in minutes!

     

    Sheet Pan Chicken Fajitas


    For these fajitas, you simply toss all of the ingredients—chicken and vegetables—in an easy marinade and then bake it all together on a sheet pan.

    Garlic Butter Steak Bites with Lemon Zucchini Noodles


    Packed with flavor and so easy to make! These garlic butter steak bites are crazy delicious. Pair it with zucchini noodles for a quick and savory dinner. Enjoy!

    Pineapple BBQ Baked Chicken


    Cooking this in foil really seals in the flavor. The tang of the barbecue sauce, the sweetness of the pineapple and the tender crunch of the onion and bell pepper just blend together in harmony.

    Cilantro Lime Brown Rice


    Cilantro lime brown rice is a tasty way to add some flavor to your brown rice. This quick recipe is great for a party.

    Roasted Broccoli with Lemon and Parmesan


    This flavorful dish is great for an afternoon snack or it can even be served as a side dish for dinner.

    Garlic Roasted Asparagus


    Thinking about having some friends over for game night or a Bible study? Try making garlic roasted asparagus. This appetizer is not only tasty but also healthy.

    Mediterranean Tortilla Pizza


    This pizza can be shared with friends or kept all to yourself. This little-ingredient recipe packs a big taste that can be enjoyed by anyone.

    Cristilynn's Chicken Marinade


    This recipe is a great way to add flavor to your chicken and keep your meal exciting and fresh.

    Pan-Grilled Salmon with Pineapple Salsa


    This is a great dish during any season. From the sweetness of the pineapple salsa to the flavorful salmon, this meal is a home run.

    One-Pan Balsamic Chicken and Asparagus


    Balsamic chicken and veggies made in one pan. With minimal prep time, this meal is efficient, healthy and delicious!

    Snacks

    Baked Zucchini Fries


    These crispy panko and parmesan breading fries are healthy, tasty and served with a delicious yogurt aioli that make them the perfect side dish!

     

    Protein Box


    Here’s a great plan-ahead recipe that is a delicious and healthy option. Enough protein to keep you full until your next meal and super easy to make.

    Watermelon Fruit Roll-Ups


    Easy homemade watermelon fruit roll-ups. You only need a few ingredients for a great snack.

    Avocado Hummus


    It’s like guacamole and hummus in one! Try this smooth and creamy recipe with pita chips, veggies or as a spread on your favorite turkey or veggie sandwich.

    S'more Banana Bites


    Add a little fruit to your s’mores to switch things up a bit. These fluffy bites can easily be doubled, tripled, or quadrupled depending on how many you’re serving.

    Protein Balls


    You had me at no bake! These are the perfect high protein snack to munch on post workout or mid-day when you need something to tide you over.

    Desserts

    Espresso Chocolate Mousse


    Try this espresso chocolate mousse dessert. This sweet yet health-friendly dish is great to satisfy any sweet tooth.


     

    Crust-less Apple Pie


    This recipe tastes like a cross between a homemade apple pie and a warm apple crumble. If you do not like the calories and carbohydrates from a crust, you will especially like this dessert.

    Oatmeal Peanut Butter Cookie Bar


    These cookie bars are made with wholesome ingredients that make them yummy, healthy and better for you!

    Healthy Apple Crumble Bar


    Ready for a guilt-free treat? These healthier apple crumb bars have a crunchy oat crust and a delicious apple cinnamon filling.

  • Physical Wellness
  • Emotional Wellness

    Emotional Wellness

    How Exercise Can Improve Your Mental Health

    1. It relieves stress! Exercise can reduce fatigue, improve alertness, and enhance overall cognitive function. 

    2. It releases endorphins! Endorphins are often known as your body’s natural pain relievers. These neurotransmitters reduce pain and increase your feelings of euphoria and well-being. 

    3. It can reduce anxiety! Researchers have found that individuals who are physically active have lower rates of anxiety and depression than those with a sedentary lifestyle. A brisk walk can deliver several hours of relief.

    4. It helps control addiction! Exercise sparks dopamine production in your brain, which improves mood, motivation, and feelings of wellness and attention. It rebuilds toxic damage to the brain while also reducing anxiety and depression, and enhancing self-esteem.

    5. It inspires creativity! One great workout can boost creativity for up to two full hours.

    The great thing about exercise is that it doesn't have to cost you a penny! There are plenty of ways to exercise by just using your body weight at home or a park.

     

    Why You Should Try Meditating

    Benefits of Meditating:

    • Decreases stress and anxiety
    • Increases focus
    • Increases mindfulness (the ability to be aware of what’s occurring at any given moment, but being able to choose how to act, as opposed to just reacting)

    How to Meditate for Beginners: 

    QuietKit presents a very simple, direct type of guided meditation for beginners (that only takes 2-10 minutes), perfect for anyone getting started: focusing your attention on your breath, and nothing else, as you sit quietly.

    Here’s how to start:

    • Find a quiet, comfortable place to sit, with your back upright.
    • Put on headphones (this will help block outside distractions).
    • Select the meditation length that’s ideal for you.
    • Press play and close your eyes.
    • Focus your attention on your breath, breathing in and out.

     

    Don't Be Afraid to Ask for Help

    If you are suffering from emotional distress, it’s okay to ask for help. There’s no reward for keeping it bottled up. Pretending to be okay does not make you strong. Talking to someone you trust about your stresses, issues or problems can help ease the negative turmoil. If more help is needed, seeking advice from a mental health counselor is also an option. Seeing a mental health professional means you are strong enough to take care of mental and emotional health. To make an appointment with the counseling center call (951) 689-1120.

    If you are stressed because you are having a hard time understanding a subject, ask for help! The Academic Success Center has tutors to help you. Make an appointment with a tutor by calling (951) 343-4567.

    For more helpful resources such as articles, handouts and informational videos, please visit the CBU Counseling Center

  • Academic Wellness

    Academic Wellness

    Set Aside Time for School Work

    Check out these helpful tools to plan out your weeks and see exactly where your time goes! 

    Just like there’s a schedule for classes and work hours, it is important to have a schedule for homework and studying. When you set this schedule up at the very beginning you are more likely to stay consistent.

    Consider the best time for you. Do you work better in the day time or the evening? Do you work better in 1 to 2 hour bursts or a full 4 hour study session?

     

    Designate a Study Space 

    Find an optimal study space. Here are some suggestions:

    Academic Success Center—It is convenient for studying alone or in study groups. However, if the noise, movement or conversation is too distracting, relocate to where you can study effectively.

    Your bedroom/personal space—It can be convenient to have all your study materials at hand. Its comfort can be both a blessing and a curse if you take too many naps!

    Kitchen—Good lighting is conducive to good studying. Plus the kitchen has an open space for all your materials and nourishment at hand but avoid heavy foods.

    The living room—A study area with comfy seating and enough space. Avoid distractions or projects around the house. If you love watching the television, it may not be the best option for a study space.

    The library—It offers professional services, a quiet environment and wi-fi! An empty classroom provides an even quieter space.

     

    Schedule in Sleep

    Sleeping 7 to 8 hours is optimal for health! 

    Are You Getting Enough Sleep?

    • Sleepiness and poor sleep quality are prevalent among university students, affecting their academic performance and daytime functioning.
    • College students with medical-related majors are more likely to have poorer quality of sleep in comparison to those with a humanities major. 
    • College students who pull “all nighters” are more likely to have a lower GPA.
    • Students who stay up late on school nights and make up for it by sleeping late on weekends are more likely to perform poorly in the classroom. This is because on weekends they are waking up at a time that is later than their internal body clock expects. The fact that their clock must get used to a new routine may affect their ability to be awake early for school at the beginning of the week when they revert back to their old routine.

    Benefits of Sleep

    • Due to the blood brain barrier the lymphatic system cannot wash away toxins during wakefulness.
    • At night, glial cells create special channels for cerebrospinal fluid to keep neurons healthy.
    • Another vital role of sleep is to help us solidify and consolidate memories. All the information you take in during the day is consolidated when you are sleeping. Consolidation is the transfer of information from short-term memory to the stronger long-term memory. Those who regularly sleep at least 7 hours tend to retain information and perform better on memory tasks.

    Tips for Better Sleep Patterns

    • Schedule your sleep. Appoint a bedtime and wake-up time that is the same time every day of the week. This will help establish your body’s circadian rhythm. Adopt a habit of doing the same things each night, such as reading or praying.
    • Relieve stress. Stress takes a big toll on sleep. If your mind is racing, try adopting some stress-reducing techniques. Keep a journal by your bedside and write down what’s bothering you. Sometimes just having some alone time with God is all you need. Take some advice from the Word: “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God” (Philippians 4:6).

     

  • Career Wellness

    Career Wellness

    How to Dress for an Interview

    Check out this helpful guide to dressing for interviews. Make sure your potential employers know that you're ready for the workplace! 

     

    The 5 Signature Moves of People Who Get Promoted Again and Again

    We all know those people who seem to breeze their way up the corporate ladder. They have found success by following these 5 habits of people who always get promoted:

    1. They find solutions.
    2. They step outside their comfort zone.
    3. They study the boss.
    4. They look at the big and little picture.
    5. They’re team players.

     Check out the complete article.

     

    Benefits of a Mock Interview

    1. Reduce stress and anxiety.
    It is no surprise that a majority of people get nervous before an interview. The pressure sets in when you really want the position but you don’t know if you stand the chance. With the help of friend, a mentor or a professional career counselor you will feel ready for the challenge.

    2. Boost your confidence.
    A mock interview boosts your confidence. Confidence clears up your mind to help you remember all those great skills you've obtained over the years. Since you test drove the answers already you’re more likely to remember and have the right attitude.

    3. Get constructive feedback.
    When doing the mock interview you get the feedback of your mock interviewer. The interviewer will let you know about the pluses and negatives of your outfit, your posture, your answers and your résumé. He or she will then help you improve those answers and offer tips to implement for the real interview.

    4. Get insight on your body language.
    While we talk, sometimes we are unaware of our body posture or nervous habits. Even in a mock interview we get nervous. After your mock interview, you will learn about your nervous tendencies such as pauses, "ums" and "likes" in the middle of your answers or if your posture seems closed or open and confident. These insights will help you correct your body language before the real interview.

    5. Be prepared for interview questions.
    Many companies use behavioral-based interview questions such as, “Tell me about a time that you overcame conflict in the workplace.” If you are unfamiliar with these types of questions a mock interview is a perfect way to practice and perfect your answers.

     

    Contact

    Phone: (951) 343-5031
    Email: careercenter@calbaptist.edu 
    Location: School of Business, Room 120

     

  • Spiritual Wellness

    Spiritual Wellness

    Connecting with God

    Receiving Christ is not just agreeing that Jesus Christ is the Son of God and that He is our Savior. We receive Him by faith. He or she who decides to receive Christ recognizes that they are in need for Christ, they turn to Him and away from self, and they trust Him to come into their lives, forgive their sins and make them what He wants them to be. 

    If you want to find out more about how to get to know God personally visit Campus Crusade for Christ.

     

    Spiritual Checkup

    “Therefore, confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.”—James 5:16

    When we get a medical check up, a doctor or nurse will ask questions concerning our symptoms so they can evaluate and diagnose the problem. In a similar way, we must checkup on our spirit, and these spiritual questions are meant to surface sin in our lives. They are not meant to condemn, but to open your heart to Holy Spirit. God wants an intimate relationship with us, but unconfessed sin can block that intimacy, constructing a big brick wall between us and Him. So, grab a Bible and go to a quiet place. You might even consider answering these questions together with a friend.

    Am I relying on Jesus alone to get into heaven? (Acts 4:10, 12)
    Do I tell others about Jesus? (Romans 1:1516)
    Do I tell the truth? (Leviticus 19:11)
    Do I gossip? (Proverbs 20:19)
    Do I have a critical, judgmental spirit? (Matthew 7:15)
    Do I care more what others think about me or what God thinks? (Proverbs 29:25)
    Do I worry rather than trust God? (Luke 12:2232)
    Am I kind toward others? (Colossians 3:12)
    Am I generous, or do I hoard my money? (2 Corinthians 9:67)
    Do I help those in need? (Acts 2:45)
    Do I make time to pray? (Philippians 4:6)
    Am I self-focused? (Philippians 2:34)
    Am I thankful in all circumstances? (1 Thessalonians 5:18)
    Do I make crude, off-color or sexual jokes? (Ephesians 5:4)
    Am I worldly minded or Christ-minded? (Colossians 3:12)
    Am I boastful? (James 4:16)
    Do I watch any TV shows or movies that are unwholesome or not glorifying to God? (Philippians 4:8)
    Do I dwell on or ponder impure or unholy thoughts? (2 Corinthians 10:5)
    Do I tithe? (Malachi 3:710)
    Am I keeping a record in my mind of the wrongs others have done to me? (1 Corinthians 13:5)
    Have I forgiven those who have hurt or wronged me? (Matthew 6:1415)
    Is there anyone whose forgiveness I need to seek? (Matthew 5:2324)
    Am I an active member of a church? (Hebrews 10:25)
    Do I love the Lord with all my being? (Mark 12:30)
    Do I study the Bible and do what it says? (James 1:22–25)

    If any of these questions helped you see the areas in your life that need transformation that means the Holy Spirit is working within. Now, repentance does not mean guilt or remorse. Repentance literally means “changing your mind.” It is a change of direction followed by the act of choosing God’s way. When we confess, we take ownership of our sin. We acknowledge our participation of it despite any outside influence. We stop playing the victim. The sooner we confess the sooner we regain our personal and intimate relationship with God. 

     

  • Medical Wellness

    Medical Wellness

    Primary Prevention for Summertime Wellness

    By Dr. Juliann Perdue
    College of Nursing

    Dehydration

    Your risk of dehydration increases with hot weather, exercise and activities which may lead to overexertion. It is important to increase your water intake, drinking at least 6-8 glasses per day. This can be supplemented with low sugar electrolyte drinks. However, avoid consuming high caffeine energy drinks which act as a diuretic and increase the risk of dehydration

    Sun Protection

    When enjoying the California sun, preventing sun related illness and injury is critical. Apply sunscreen 15-30 minutes prior to going outdoors, using at least SPF 30 and reapply often (every 1-2 hours). Be sure to remind those you are with to apply sunscreen as well. Protective clothing and cover-ups, such as head covers and hats, are also valuable. Remember shade, shade, and more shade is crucial during the hottest part of the day, especially between 10 a.m. and 2 p.m. Please visit here for more information.

    Safety

    Increased outdoor activities often lead to increased injuries.

    Traveling

    Remember to utilize properly fitted car seats and seat belts. Never leave humans or animals in a hot car. Even leaving the windows cracked open does not provide enough air circulation, and the inside of a car is much hotter than the outside temperature. If traveling, be strategic regarding the weather forecast and planned activities.

    Exercise

    If new to exercise, begin slowly and listen to your body. Minimize exercise during the hottest part of the day and drink plenty of water. Dress appropriately for hot weather and utilize suitable safety gear when engaging in activities (helmets, eye protection, knee/wrist guards, etc.).

    Water

    Water and summer seem to go hand-in-hand. Remember to wear properly fitted life vests and have certified floatation devices available when near water. Never leave children alone at pools, or near recreational water areas. It is important to teach children, and adults how to swim. For more on water safety visit here

    Food Safety

    Foodborne illness increases in the summertime, especially Salmonella. Keep cold foods cold and hot foods hot. Do not allow food to sit out, particularly dairy products for more than 2 hours (limit to 1 hour if the temperature is greater than 90°F). For more information on food safety please visit here.