1. Get to know your surroundings before you go out and learn a well lit route back to your hotel or to wherever you’re staying.
2. Always carry your ID, emergency cash and phone numbers for local cab companies.
3. Form a buddy system with trusted friends; agree on a “help” signal for uncomfortable situations; and NEVER leave a friend alone.
4. Trust your instincts. If you feel unsafe, remove yourself from the situation; avoid being alone or isolated with someone you don’t know and trust.
5. Don’t accept drinks from people you don’t know or trust.
6. Never leave your drink unattended and always watch your drink being prepared; try to buy drinks in bottles, which are harder to tamper with.
7. Avoid sun exposure during the hottest hours of the day or for extensive periods of time; apply and re-apply sunscreen regularly.
8. Drink plenty of water to avoid dehydration—alcohol is NOT a good substitute!
9. Pay attention to how much alcohol you consume; drinking makes it easier for a person to become either the victim or the perpetrator of a sexual assault.
10. If you choose to have sexual relations, ALWAYS use protection, such as condoms,to reduce the risk of pregnancy or STDs, etc.

• Create a healthy eating plan that includes lean meats, poultry, fish, beans, eggs, and nuts; emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars
• Be physically active for at least 30 minutes most days of the week. Activities to get you started can include a brisk walk with a friend; taking the stairs instead of the elevator; taking a yoga, Pilates or aerobics class 2-3 times a week; riding a bike or walking to work; going dancing
• In order to lose weight, you must reduce your calorie intake and increase your physical activity; women are encouraged to consume 1200-1500 calories each day and men are encouraged to consume 1500-1800 calories each day
• Make responsible drinking choices—keep in mind that a 12 ounce beer is 144 calories; a 5 ounce glass of wine is 105 calories; and a 1.5 ounce shot is 96 calories

For more information, visit www.mypyramid.gov or www.eatright.org


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• Questions, comments, or concerns that come up after office hours
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