(PHOENIX, Ariz., Dec. 3, 2004) - The Phoenix College Health Enhancement Department offers an array of classes from meditation and yoga to kickboxing and salsa to keep students healthy and fit throughout the semester.

This year, Chair of Health Enhancement, Liz Ligon shares self-care tips for the holiday season.

For more information on Health Enhancement classes at Phoenix College, please call (602) 285-7295 or visit www.phoenixcollege.edu/healthenhancement/. Don't forget to register for Spring wellness classes. Download the complete 2005 Spring schedule to find the class that is right for you. http://www.phoenixcollege.edu/wwwsis/

Self-Care Tips Submitted by Chair of Health Enhancement, Liz Ligon

• Reduce expectations of planned events - focus on the enjoyment of being together.
• Create some structure and activities when groups gather.
• Ask for help with preparations; give everyone a job to do - be sure to let them know they are needed and appreciated for their contribution, no matter how small.
• Avoid attempting to solve a long standing issue during family gatherings... lighten up. Even with the most "functional" groups, tension around the holiday season increases.
• Limit alcohol consumption...have alternatives easily available.
• Trouble-shoot ahead of time...head off predictable or recurrent problems by strategizing solutions with key family members who will support a "plan" for success to avoid a scene or unnecessary drama.
• Be sure to get regular exercise throughout even the busiest times- even a half hour brisk walk around your neighborhood will do wonders to invite a clear and calm perspective, improve mood, increase circulation and oxygen to your tissues, reduce fatigue and facilitate restful sleep.
• Drink plenty of fresh water each day (about two liters for an adult). Maintaining adequate hydration improves all intra-cellular nutrition and waste exchange and as such, supports improved concentration, alertness and body functions.
• Attempt to get a full eight hours sleep per night. Getting into bed by 10:00 p.m. helps facilitate the most efficient restoration and detoxification process that occurs naturally during sleep. Establish a routine that works for you and stick with it. Try to avoid eating right before bed.
• Select a full variety (rainbow of color or pigment) of fresh foods (fruits and vegetables), as these provide the greatest nutrient density and are most protective of health. Include whole grains and wholesome proteins including chicken, fish, turkey and lamb.
• Take a "one a day" vitamin.
• In this season of doing for others, put yourself on the list. Do something for yourself that feels like a wonderful treat. This helps to replenish your batteries and also helps you enjoy the season too!
• Pace yourself when planning for events. Leave some space for yourself to regroup, rest and ponder. Give yourself permission to say no once in a while - particularly if you feel pressured to say yes.

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