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

Step It Up Challenge- Week 2

Week 2 Team Totals!

Meal Planning Tips

Do you want to make healthier food choices for you and your family? I'm going to give you a few tips to do just that! Please excuse the "messiness" of this post, as I'm creating my healthy meals as I type :) 

- Pick one mealtime. Choose breakfast, lunch, dinner or snacks for the week’s focus. Creating a successful routine based on one mealtime is a realistic, achievable goal. You are less likely to feel overwhelmed by the work/time required or deprived of your freedom to choose a meal on the fly. 

- Plan 2 menus. Having an option keeps you from getting burned out. You could keep the same sides and change the main course, or vice versa (example- baked chicken breast with rice and veggies OR baked chicken breast whole-wheat quesadillas).

- Plan right after you've had a full meal. With your stomach full and your brain satisfied, you're less likely to pick items based on emotions and cravings, and more likely to make smart healthy choices (that you will still enjoy)!

- Go to the store with a list. I know how grocery stores work; it is inevitable that something will end up in your basket that wasn’t on your list. What’s more important is that you know what ingredients you already have at home and which key ingredients you need to purchase. 

- Read labels (more on this another day). If you want to use frozen veggies to cut down on cost and prep time, great idea! Just make sure the only ingredients are vegetables!! Fatty sauces, added sugars, chemicals… those things don’t belong in our healthy meals. 

- Set aside time to prep and cook. I do this on Sunday afternoons (usually listening to the Cowboys play). This will take TIME! Somewhere between 45 minutes and 2 hours (not including bake/slow cooker times). If your significant other or children are going to help you, give out special jobs- kids wash the veggies, or stir the sauce, etc. It helps if everyone knows the plan and is excited about the adventure. If you set aside time to put in the work once a week, you will reap the benefits on those busy days/nights when cooking a meal is not at the top of your to-do list. 

- Label, store, advertise & enjoy! Divide the meals up into appropriate sizes and ready to go packaging. Try to use packaging that allows for labeling (a piece of tape on Tupperware works well!) and include reheating/serving instructions. Every now and then include a fun message in/on the container (yes, even if it is to yourself). This helps the consumer associate the healthy foods with happy times! Post the meal options for the week in a high traffic area in the kitchen. This eliminates the age old question, "what's for dinner/lunch/breakfast/snack" and is a sneaky way to brag about your accomplishments- look what we did for our health!!

Try this method for at least 3 weeks before you "jump ship" or get aggressive and add more meal times. With any new behavior, we need practice and patience. We will have good days and not-so-good days. Try to remember that the bigger picture is to build a healthy lifestyle; one choice, one meal, one day, one week- it ALL adds up!

(Need a recipe to get you started? Check out the post- "Crockpot Spaghetti Squash with Meatballs")

Crockpot Spaghetti Squash with Meatballs

Here is a lunch/dinner time meal I currently love!! Feel free to modify this recipe to meet your family needs. My boyfriend also loved it and he wouldn’t claim to be a “healthy-eater”. 

Crockpot Spaghetti Squash with Meatballs

Ingredients:

· 2 eggs
· ½ onion, diced
· 4 cloves garlic, minced
· 1 ½ tablespoons coconut flour (optional, could also use almond flour or whole wheat flour)
· 1 teaspoon dried oregano
· 1 teaspoon salt
· 1 ½ pounds lean ground beef
· 2 cups diced tomatoes
· ¾ cup tomato paste
· ½ cup fresh basil leaves, chopped
· 5 cloves garlic, minced
· 1 large (or 2 medium) spaghetti squash

Directions:

Preheat oven to 350. In a large bowl, whisk eggs. Mix in onion, garlic, flour (optional), dried oregano, and salt. Add ground beef and mix thoroughly. Scoop and roll mixture into a balls and place in baking dish. Bake for about 20 minutes until browned. In a large bowl, mix together diced tomatoes, tomato paste, basil leaves, and garlic. Thoroughly wash spaghetti squash. Cut in half and scrape out the seeds and stringy stuff. Place the squash cut-side down in the crockpot, surround with meatballs and pour sauce on top. Cook on low for 4-6 hours. Remove the squash and with a fork scrape the inside, it will be a noodle-like texture. Discard the hard shell and enjoy your meal! Will make about 2 dozen meatballs and 4 servings of “pasta”. Use the leftover meatballs for another meal.

Step It Up Challenge- Week 1

MCC Step It Up Challenge

NOW through Nov. 21st

This is a four-week individual and team challenge for MCC employees and students! Participants will track physical activity, the intensity, the date, and the duration of the activity. The online tracker will calculate total steps and convert steps to miles for you. Individuals that complete at least 140,000 steps will receive a prize (5,000 steps/day for 4 weeks). The top three teams will receive an additional award! Find more information on our webpage- www.mclennan.edu/wellness. 

REGISTER TODAY & organize a team for more accountability! www.startwalkingnow.org

Week 1- Team Totals