Happy & Healthy Holidays

MCC Weekly Wellness Info

With the holidays fast approaching, there is no doubt that we all have busy schedules, tight budgets and nerves that are already starting to unravel. Let's take a few minutes to discuss some tips to help us stay healthy and happy throughout the season! The holiday season is here!

The “Centerpiece”- (noun) one that is of central importance or interest in a larger whole. Ultimately, the outcome of your holiday experience depends on YOU. Take some time to ensure that you are prepared for the holidays so that you can make the most out of the time spent with loved ones.

Relationships-

·         Acknowledge your feelings.

·         Set aside differences.

·         Be physically comfortable.

·         Have a collaborative mindset.

·         Understand what you want.

·         Be open to change.

Nutrition- *See Healthy Holiday Dishes.

·         Have a healthy snack before holiday parties.

·         Know the menu ahead of time.

·         Make your dish a healthy option.

·         Dare to try new things.

·         Choose "sample sizes" from the buffet/pot luck.

·         If you choose to have alcohol, set a limit and stick to it. Opt for lower calorie beverages (light beer, wine with seltzer).

·         (I use this tip year round!) Enjoy "special treats" IF:

o   You have it once a year. (Ex. - mashed potatoes are not a once-a-year occasion, dressing/stuffing may be.)

o   It is a family recipe or the chef is significant.

Budget-

·         Set a limit on $$ you will spend on food and gifts.

·         Plan menus and gift purchases.

·         Create a shopping list and stick to it.

·         The amount of meals you eat at home will likely increase. Pre-portion meals and save leftovers.

·         Give homemade gifts (especially if you have kids!).

·         Try a gift exchange for large groups.

·         Reduce the amount of "extra" spent on gas, entertainment and dining out.

Exercise- *See At-Home Holiday Exercises.

·         Get your family involved- take a walk, play dancing games, charades, etc.

·         Schedule your exercise and don't miss it.

·         "Lead by example; or follow the leader."

·         Move more to help burn extra calories.

·         Aim for 150-300 minutes of exercise weekly, 10-minutes at a time is fine!

·         Reduce/prevent high blood pressure, type 2 diabetes, high heart rate, symptoms of anxiety & depression. Increase mood, confidence & body composition.

Sleep-

·         Stick to a sleep schedule.

·         Avoid alcohol, caffeine and nicotine within a few hours of sleeping.

·         Approach daytime naps with caution.

·         Practice moderation with holiday meals and treats.

·         Know the sleeping arrangements ahead of time.

Injury & Illness-

·         Wash your hands often.

·         Get checkups and vaccines.

·         Test your smoke detectors.

·         Re-fill your prescriptions, especially for allergies!

·         Dress appropriately.

·         Use (local) honey to sweeten tea, coffee or treats.

Time-

·         Plan ahead.

·         Learn to say "no".

·         Stick to your daily routine.

·         Plan for "spontaneity" (or down time).

·         Focus on the moment.

·         Include personal time- reading, walking, nap, etc.

Stress-

·         Designate "Tech-Free" times, events, or days.

·         Think and speak positively.

·         Eat a protein-rich breakfast BEFORE you start your day.

·         "Stop and smell the roses" (figuratively and literally).

·         Spend time outside every day (when possible) and be physically active.

This Week in Wellness

Monday- Bootcamp 7:30-8:15am Fitness Room, HIIT 12:45-1:15pm Fitness Room

Holiday Dates- No Group Fitness Nov. 25^th –Nov. 30^th, Dec. 12^th –Jan. 4^th