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Be Well Inside & Out
Mind | Body | Soul
Journal Prompts
![](https://oneida.extension.wisc.edu/files/2024/03/Journal.jpg)
- Gratitude: Write down three things you are grateful for today and reflect on why they are meaningful to you.
- Mindfulness: Take a few moments to focus on your breath. Notice how it feels as you inhale and exhale. Write about any sensations or thoughts that arise during this practice.
- Setting Intentions: What is one positive intention you would like to set for yourself today? How can you incorporate this intention into your actions and mindset?
20 Minute Workout
![](https://oneida.extension.wisc.edu/files/2024/03/Wellness.jpg)
- 20 Bodyweight Squats
- 10 Push-ups (can be against a wall)
- 10 Walking Lunges (each leg)
- 10 Dumbbell Rows (use a milk jug or other weight)
- 15 Second Plank
- 30 Jumping Jacks (step them out if need be)
Repeat 3x, rest as needed between exercises and/or intervals.
Consult with your doctor or primary care provider before attempting exercises.
Overnight Oats Recipe
![](https://oneida.extension.wisc.edu/files/2024/03/Oats-edited.jpg)
Ingredients:
- 1/2 C Rolled Oats
- 1 t Chia Seeds
- 1/4 t Cinnamon
- 1/2 C Unsweetened Almond Milk
- 1/4 C Greek Yogurt
- 1/4 Banana
- 1/4 C Pineapples, chopped
- 1/4 C Blueberries
- 1 T Almonds, chopped
Directions:
Add the ingredients in the order listed to a small mason jar. Place in fridge overnight. In the morning, mix it all together and enjoy it cold or warmed up in the microwave.
Laurel Parins
Health and Well Being Educator
UW-Madison Extension, Oneida County
Phone: 715-365-2750
Email: lparins@wisc.edu