Corporate Fitness and Active Aging

Navigating the Holidays: Setting Healthy Goals

GettyImages-1778515577 (1)As the festive season draws near, the anticipation of joy, celebration, and connection fills the air. Yet, for many of us committed to maintaining a healthy lifestyle, the holidays can also bring a sense of unease. The abundance of indulgent feasts, tempting treats, and busy schedules can pose challenges to our well-established routines.

But fear not! Setting healthy goals can be the compass that leads us through the festivities with balance, mindfulness, and a genuine sense of well-being.

What are goals and why should we set them?

Goals help us envision what our future will look like, it’s an intentional plan or activity we set out to achieve. We can use our goals to decide where our priorities lie. Goal setting provides focus and increases motivation. It is also important to limit the number of goals we have at one time, so we do not get overwhelmed. If this is something you are struggling with, it can be helpful to set smaller or short-term goals leading up to a larger or long-term goal.

Adjust behaviors to meet your goals.

For every goal you set, you will need to change your behavior to achieve the goal. It may help to think about the consequences of not changing the behavior vs. changing the behavior to keep motivation to continue working towards the goal at hand.

SMART goals and getting started.

People are more likely to achieve goals that meet the SMART criteria: specific, measurable, attainable, relevant, and time bound. We can use this information to get started setting our next goal. Start with writing the goal and what makes this goal specific, measurable, attainable, relevant, and time bound. Once you have all these answers, you can put it all together and begin working towards achieving this new goal!

Transform this holiday season into a time of self-discovery, growth, and joy. Are you ready to set sail on a path that honors your well-being? Let's embark on this adventure together and emerge from the holidays not just unscathed, but stronger and more connected to our health goals than ever before.

Share your healthy focus this holiday season in the comments! 

Topics: goal setting goals smart goals holidays fitness goals staying active during the holidays

Holiday Celebrations in the Pandemic Season

GettyImages-12803660852020 has been bizarre to say the least. As the holiday season and another wave of caution approaches many are getting creative with how they plan to celebrate this holiday season in a more untraditional way. Don’t let the pandemic bring down your holiday cheer or derail your diet. Check out these tips for keeping things light for both your mood and your stomach!

Gathering at a distance - We are used to coming together in large groups. Whether with family, friends, or coworkers, check out these ways you can celebrate differently.

  • Stick to your quarantine crew. Rather than extended family dinners, choose to dine with your immediate family/friends or those who have been in your circle.
  • Friendsgiving doesn’t have to fall to the wayside. If the season is your time to unite with old friends, set up a time to zoom. (#ZoomTogether, Zoom announced they are lifting the 40 minute limit on Thanksgiving). Nothing like a cocktail hour from the safety of home at a safe distance to round out the year.
  • Family game night, enjoy the time with family differently. If annual cousin meet ups are your jam for fun games simply plan differently. Virtual games like Pictionary, charades, Bingo and more can be a fun way to enjoy each other.
  • Pick up the phone, simply make some phone calls to brighten your mood and the mood of your loved ones. Share stories and memories of your favorite past holidays.
  • Miss those work pitch-ins and chili cook-offs? Zoom your work friends and enjoy a lunch together. So many employees are working remotely and miss that interaction, change up your week and schedule a lunch zoom with your co-workers.

Avoid a diet derailing – Just because you might enjoy the holidays in your pajamas, or better yet that new Zoom dress code, (business up top, lounge wear on bottom,) doesn’t suggest you eat the whole pie. Stick with these tips to avoid over doing it at meal time and over stretching the elastic in your pants.

  • Don’t overdo the menu. Consider the size of your quarantine crew, you may not be cooking for as many people.
  • Be prepared for healthy snacks, having fruit and veggies readily available.
  • Drink a large glass of water before you eat. It really does help you from the start of your meal.
  • Choose and make one dessert rather than multiple pies.
  • Healthy side options can be just as tasty, choose wisely.

There are many tips and tricks to survive the holidays in a healthy way. Start your day with a walk or workout and set yourself up for holiday success. That way if you do choose an extra sweet treat, you earned it!

How are you celebrating differently this season?

Topics: healthy diet holidays

Sticking with your Routine through the Holidays

GettyImages-864508820 (1)The holidays are a busy time for everyone. Multiple family gatherings, end of the year projects, tons of shopping, yet somehow you have to find time to exercise. Consistency is key with almost everything in life if you want to continue to have motivation towards something important to you. Often times individuals find themselves taking one or two days off from something and those couple of days turn into a week or a month. Exercise is especially something that can be difficult to get back on track after a short break, so continuing your normal routine is vital.

Tips for Fitting it In:
  • Schedule it - add a time to your calendar and treat it like an appointment
  • Pack your bag the night before and set it by the door - take active steps to be prepared
  • Wake up and exercise - the day of an event, or function, start your day with exercise
  • Short bouts - if time doesn't allow, 10 minute bouts are better than none!

This time of year also brings about a lot of stress. Exercise is proven to reduce stress in various ways such as swimming, biking, running, lifting, yoga, and many more. Exercise has benefits in reducing feelings of anxiety, fatigue, anger, frustration, and even depression. Along with stress, this time of year also brings about depression and sadness for many. Continuing with a routine not only helps you stay on track even after the holidays, but can also be beneficial to help you get through them. Exercise helps provide structure during the day. If it is something individuals are used to, it is important to continue that during a long break from work. The Food Diary mentions that having a consistent routine helps individuals stay on track with proper meals, getting proper sleep and provides a “framework” for the day to keep you prioritized and on schedule.

Aside from the mental benefits, there are physical benefits to sticking with a routine with exercise. It does not take that many days off to lose everything you had been working for throughout the year. Endurance declines quickly when taking too many days off from exercise. Studies have shown that when a regular exercise routine is disrupted and an individual stops working out, the de-training process begins within a couple of weeks. In addition, it is a time of year where weight gain can quickly occur. Continuing with the same workout routine can help prevent this from occurring and allow you to better maintain your weight. If the exact same routine cannot be managed due to access to proper equipment, shorter maintenance workouts should still be followed so that exercise is not stopped all together.

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Topics: holidays fitness routine workout motivation staying active during the holidays

SMART and Healthy Eating During the Holidays

ThinkstockPhotos-125557141.jpgThe holidays are right around the corner, and the first thing that comes to mind is all that food! You don’t want to look like a Santa at the start of the New Year! Well, don’t feel guilty about consuming the goodies; just get smart! If you have an understanding of what it takes to properly fuel your body, specifically as you age, the healthy eating process doesn’t seem so daunting. Older adults have different needs, and there are some key nutrients that are really important to maintain.

Let’s get back to the word SMART. Here’s a simple way to eat healthy using this acronym for healthy eating during the holidays.

Servings

When you put food on your plate, divide that plate into four serving sections:

  • The first section is whole grains (wheat bread, brown rice, fortified whole-grain cereals).
  • The second section is protein (lean meats, eggs, fish, beans, cheese, tofu, peanut butter).
  • The third section is vegetables (fresh, frozen, dried, low-sugar canned).
  • The fourth section is fruits (fresh, frozen, dried, low-sugar canned).

This is true for every plate at every meal. Eliminate processed foods as much as possible. If you must open a package or can, be sure to check the ingredients. Examples of things to look for are words such as “whole” for grains and “low sugar” for canned fruits. Remember to also control salt intake and instead flavor your food with herbs and spices. Think of the holiday lights and create a colorful plate! The more color found in veggies and fruits, the more nutrients to fuel the body!

Maintain Important Nutrition 

Here is a list of the key nutrients (and examples of foods that provide them) an older adult needs:

  • Calcium and Vitamin D (leafy greens, cheese, milk, yogurt, seafood)
  • Vitamin B12 (lean meats, eggs ,fish)
  • Fiber (beans, cereals, fruits and vegetables)
  • Potassium (bananas, prune juice, mangos, pears)

The majority of these nutrients are found in the above foods. Supplements are also important to ensure that we obtain them, but the word is supplement, meaning “in addition to”; therefore, take supplements in addition to getting these nutrients through food.

Allow Some Fun Food

It’s fine to eat a slice of cake or have a cookie, but be mindful of how many. Remember to lower your intake of saturated fat and sugary treats that can lead to heart disease and unwanted pounds (and here are some healthful baking substitution tips). When you think of your plate, consider that 90% is the food that will provide your nutrients and 10% can be that “occasional” brownie or piece of pumpkin pie.

Reach for Water

Drink plenty of fluids! No, the holiday punch doesn’t count, so limit your alcohol intake. Drink water and realize that you can also obtain your fluids from juice, low-fat milk, and even soups.

Take the Time to Exercise

Physical activity is also important in maintaining a good digestive system, and the good fuel from food will be used to restore muscle and burn fat for weight loss.  Get your body moving after those holiday meals.

Be SMART this holiday season! Happy holiday eating!

Need help getting your eating habits on track?  Use NIFS Dietitian, Angie Mitchell to get your habit in line with personal nutrition coaching.  Click below for more information.

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Topics: exercise nutrition weight loss water fiber protein healthy eating holidays