Avoid the Holiday Pound

Studies show that the average person gains about one pound between Thanksgiving and January. Most adults gain one to two pounds a year over a lifetime, so keeping off that holiday pound can go a long way. Balancing exercise, food choices and stress can make your holidays more enjoyable and guilt-free. Try these tips and find more in our post titled, "Healthy and Happy Holidays".

• Stick closely to your daily routines. This will help keep your sleep/wake cycle balanced, emotions manageable, and eating patterns appropriate. Do you have one cup of coffee on a workday? On those slow mornings with family, enjoy that one cup and then switch to decaf, caffeine free tea, or WATER. Do you exercise in the morning, mid-day or evening? Keep that appointment with yourself and your sneakers (a few hours difference isn’t going to cause harm, but when your post-holiday schedule is back you may find it difficult to get back into that routine).
• If you stray from normal habits, make it for a better cause. Maybe during the work week you struggle to go to bed at a decent hour. Aim for 7-9 hours of sleep, but keep your alarm set for the same time each morning. Was your breakfast one to be proud of today? If so- keep it that way over the holidays and help your family do the same. If you could improve the breakfast routine in the house, practice over the holidays making a quick and easy, but enjoyable breakfast with lean protein, carbohydrates and a little healthy fat (See post, "Potato Scramble Recipe").

Potato Scramble Recipe

Potato Scramble

Ingredients- Makes about 4-6 servings

• 2 medium potatoes (sweet potatoes are great as well!)
• 1 bell pepper (any color)
•  ½ onion
• Spoonful of cooking fat (extra virgin olive oil, coconut oil, etc.)
• 8 eggs
• Low-fat shredded cheese and/or sliced avocado
• Salsa
• Garlic powder, Salt & Pepper

Directions

• Thoroughly wash potatoes. You can leave the skin on, or peel if you prefer. Dice into small, evenly sized pieces.
•  In a sauce pan, cover the potatoes with water and bring to a boil. Then reduce heat; cover and simmer for about 10-minutes. Potatoes should be tender on the outer edge, but not mushy throughout.
•  While the potatoes simmer, wash the bell pepper and dice the pepper and onion.
• In a large skillet heat a spoonful of cooking fat over medium-high heat and sauté the pepper and onion until tender (about 5-minutes).
• Add in the potatoes and sauté 1-2 minutes longer.
• In a bowl, beat eggs, ½ teaspoon garlic powder, salt and pepper (adjust to your liking).
• Pour eggs over the vegetable mix and cook over medium-high heat, pulling eggs and vegetables across the skillet as the eggs set.
• When eggs are completely set, remove from skillet and serve with shredded cheese and/or sliced avocado and salsa.

In this dish; the potatoes, bell pepper and onion are your carbohydrates- providing quick and sustainable energy for the morning. Eggs are one of the least expensive and best sources of protein we can consume! They are full of healthy nutrients and provide more protein with less calories than many other sources. Extra virgin olive oil, low-fat shredded cheese and avocado are healthy fats- be careful here not to have too much. We only need about a thumb-sized portion of fat at each meal, so sparingly sprinkle cheese or stick to one slice of avocado. 

Hydration

MCC Weekly Wellness Info

What is the difference in these plants? One is wilted and fading, while the other is vibrant and strong. What causes the differences? Hydration. Water is just as important in our bodies as it is in the livelihood of your house plants. Water helps your body with the following:

· Keeps its temperature normal.

· Lubricates and cushions your joints.

·  Protects your spinal cord and other sensitive tissues.

·  Gets rid of wastes through urination, perspiration, and bowel movements.

Although there is no research to identify the exact amount of water you should drink, experts usually recommend drinking six to eight 8-ounce glasses of water daily. Most people can meet daily fluid needs by drinking when thirsty and drinking fluids with meals. However, some circumstances require that we take in more fluids to stay hydrated- in hot climates, when physically active, running a fever, having diarrhea or vomiting.

Studies show the average person gains about a pound between Thanksgiving and January. Most adults gain one to two pounds a year over a lifetime, so staving off the holiday pound can go a long way. Drinking water instead of high-calorie beverages can help reduce the amount of total calories we consume each day, resulting in weight management or even loss. Another common weight loss tip is to drink water before every meal. The idea behind this is that the water will fill your stomach and signal your brain to eat less. Research doesn’t support or dismiss the effectiveness of this practice, but it wouldn’t hurt to give it a try for yourself!

This Week in Wellness

FREE Group Fitness Classes
Monday	Tuesday	Wednesday	Thursday
7:30-8:15am Bootcamp Fitness Room		7:30-8:15am Bootcamp Fitness Room
12:45-1:15pm H.I.I.T. Fitness Room (119)			11:30am-12:30pm Beginner Yoga PE Gym (100)
	4:00-5:00pm Pilates Dance Room (020)	4:30-5:30pm Zumba Dance Room (020)	4:00-5:00pm Pilates Dance Room (020)

*No Group Fitness Dec. 12^th –Jan. 11^th

Fit Tip & Challenge

Keep track of the amount of water and other beverages your consume over 2 – 3 days. Then set a goal to increase your water intake and reduce the amount of high-calorie beverages. Record your progress for at least three weeks and see if your body can tell the difference.  The following tips can help you increase the amount of water you drink daily. 

• Carry a water bottle for easy access when you are at work or running errands.
• Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long.
• Choose water instead of sugar-sweetened beverages. This tip can also help with weight management. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.
• Choose water instead of other beverages when eating out. Generally, you will save money and reduce calories.
• Give your water a little pizzazz by adding a wedge of lime or lemon. This may improve the taste, and you just might drink more water than you usually do.

For more tips and information visit these links-

http://www.cdc.gov/nutrition/everyone/basics/water.html

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet19MakeBetterBeverageChoices.pdf

http://www.nytimes.com/2010/11/16/health/16really.html?_r=0

Step It Up Challenge

Congratulations to the individuals who reached the 140,000 step goal and the members of the top three teams. Individual prize- a gym bag to help get you to and from workouts! Prize for the top teams- a gym towel for all of their hard work and sweat. Thanks and great job to everyone who participated in this wellness challenge. Keep working toward a heatlhy lifestyle and watch for another wellness challenge next semester!

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

"Adequate sleep"??

Without adequate sleep, we rob ourselves of mental, emotional and physical wellness. In turn, these problems affect other areas of our lives (work, relationships, finances, etc.). So what is “adequate” sleep? The National Heart, Lung and Blood Institute (NHLBI) advises that each individual needs a different amount of sleep to function at full potential. However, they provide the chart below for a general recommendation by age group.

Age	Recommended Amount of Sleep
Newborns	16–18 hours a day
Preschool-aged children	11–12 hours a day
School-aged children	At least 10 hours a day
Teens	9–10 hours a day
Adults (including the elderly)	7–8 hours a day

The Mayo Clinic suggests that the following conditions may also affect how much sleep an individual needs.

• Pregnancy. Changes in a woman's body during early pregnancy can increase the need for sleep.
• Aging. Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly and for shorter time spans than do younger adults. This might create a need for spending more time in bed to get enough sleep, or a tendency toward daytime napping.
• Sleep quality. If your sleep is frequently interrupted or cut short, you're not getting quality sleep. The quality of your sleep is just as important as the quantity.

See the Fit Tip & Challenge below for tips on improving your quality and quantity of sleep.

This Week in Wellness

Lunch N’ Learn- Wed. 19^th 12:45-1:15pm, W&F 123 “Healthy Holidays” (Topic was set to be “Health Barriers” but changed to address the upcoming holidays. Health barriers will be covered in the Spring.)

Step It Up Challenge- ends Fri. 21^st at 11:59pm, prizes will be announced Mon. 24^th.

MCC Racquetball Group- Are you looking to get more physical activity while having fun? Join this group of MCC employees for an informal afternoon of racquetball. Dates and times vary based on who can play, but typically between 5:30 and 7pm on weekdays. For more information contact Fred Hills or Bill Matta.

Holiday Dates- No Group Fitness Nov. 26^th –Nov. 30^th, Dec. 12^th –Jan. 4^th

Fit Tip & Challenge

Stick to a sleep schedule. Going to bed and waking up at the same time every day reinforces your body's sleep-wake cycle and helps promote better sleep at night. Try to follow the routine even on weekends and holidays.

Get comfortable. Create an environment that suits your needs and promotes sleep. For a lot of people this means cool, dark and quiet. Try room-darkening shades, earplugs, a fan or other devices to help relax your mind and body.

Be physically active every day. Regular physical activity can promote better sleep, helping you fall asleep faster and enjoy deeper sleep. For some, exercising a few hours before bed can help fatigue the body and the mind, which helps to fall asleep faster. While others may need to avoid evening physical activity because it acts as a stimulant.

Manage stress. When you have too much to do, and too much to think about, your sleep is likely to suffer. To help restore peace, consider healthy ways to manage stress (we will discuss more on this in the future). Before bed, jot down what's on your mind and set it aside for tomorrow.

Sip some non-caffeinated tea. Unlike black or green tea, chamomile has no risk of keeping you awake and has a calming effect on the body. Consuming a hot drink before bed will help raise your body temperature and help you sleep the same way as taking a warm shower.

Keep a sleep diary. Write down how much you sleep each night, how alert and rested you feel in the morning, and how sleepy you feel during the day. This can help you identify the best routine for adequate sleep (see the sample below).

http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379
http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/howmuch.html

Counting Calories??

MCC Weekly Wellness Info

 When you are trying to lose OR gain weight, do you keep up with how many calories you eat each day? For some people, this method is NOT ideal. However, those learning to properly fuel the body to reach a goal should pay attention to this process. It can seem overwhelming tracking calories in and calories out, but let’s simplify it. 

1. Determine how many calories you typically consume.

One of the best ways to determine this is to keep a daily food log. In order to get a realistic view of your eating habits write down everything that you eat and drink for a minimum of three days. This can be done with a pencil and paper, on your phone in the “notes” app, or you could even get specialized program to help you (check out the tips below).

2. Learn how many you should consume to reach your goal (weight loss, gain or maintenance).

AFTER you’ve found your eating patterns, use this calculator to find your ideal calorie intake (http://choosemyplate.gov/myplate/index.aspx). If you are looking to lose or gain weight, click on the “Adjust the amount you are eating” link (http://choosemyplate.gov/myplate/adjust.html).

3. Understand the quality of a calorie.

Many fad diets focus on limiting, or completely removing, certain forms of food (think low/no-carb and low/no fat diets). This method often results in quick weight loss, but it is not sustainable. We have to have carbohydrates, protein and fat in our diet in order to function at our full potential. A few important characteristics about each: carbohydrates are our primary source of energy; protein is the major building block of our cells (muscle, cartilage, skin, enzymes, etc.); and fat protects our organs and helps us absorb all of the vitamins and nutrients from food. To avoid depriving the body of important nutrients, focus on the MyPlate guidelines (see below).

4. Track your progress and practice patience. 

Evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Quick and extreme weight loss can be a sign of dehydration, malnourishment or stress. On the other end of the scale, quick weight gain may result from water retention (too much salt in the diet, inflammation, stress, etc.), increasing muscle mass (which is a good thing), lack of sleep, etc. Try to weigh yourself every other week so that you get a more realistic representation of your progress. 

5. Move more.

Don’t fixate on starting or increasing your exercise routine yet. I encourage each person I coach to focus on ONE health goal at a time. Once you’ve established a good habit of monitoring your nutrition, then we can work on an exercise routine (or vice versa).

This Week in Wellness

MCC Racquetball Group- Are you looking to get more physical activity while having fun? Join this group of MCC employees for an informal afternoon of racquetball. Dates and times vary based on who can play, but typically between 5:30 and 7pm on weekdays. For more information contact Fred Hills or Bill Matta.

Fit Tip & Challenge

Great apps for food tracking: “Lose It!”, “Fooducate” and “My Fitness Pal” are all free on Apple and Android.

MyPlate is based on 2010 Dietary Guidelines for Americans to help consumers make better food choices. MyPlate is designed to remind Americans to eat healthfully using a familiar mealtime visual, a place setting. The website features practical information and tips to help Americans build healthier diets. Selected messages to help consumers focus on key behaviors include:

• Balancing Calories
• Enjoy your food, but eat less.
• Avoid oversized portions.
• Foods to Increase
• Make half your plate fruits and vegetables.
• Make at least half your grains whole grains.
• Switch to fat-free or low-fat (1%) milk.
• Foods to Reduce
• Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers.
• Drink water instead of sugary drinks