Wellness Partners can help you reach your goals!
We have a Registered Dietician and Exercise Physiologist on staff to help you assess your current lifestyle and set SMART goals, as well as develop action plans and be your accountability partner. All of these things are vital to successfully reaching any goal!
Services offered by the RD include, but are not limited to:
Counting calories, carbohydrates...
Healthy eating, Healthy eating on the run, Healthy snacks
Meal plans and shopping tips
Nutrition and stress
Nutritional Disease management
Nutritional SMART goals/rewards
Portion control and emotional eating
Reading food labels
Recommendations from your report
Supplements and nutritional products
Time saving meal preparation tips
Services offered by the EP include, but are not limited to:
Athletic training --sport specific, race training, etc.
Balance and flexibility
Building lean body mass
Exercise after injury
Exercise and stress
Exercise before, during, and after pregnancy
Exercise with no equipment, at home and on the go
Goal setting & accountability
Personalized fitness routines
Resistance band program (bands included)
Stretching (home, work, gym)
Being Successful in Your New Year Resolutions
Vital component #3. You need an accountability partner
Setting a goal will give you about a 10% chance of reaching your goal.
If you set a goal and tell a friend - or several - about your goal, you increase your chances of success to 65%.
The most effective way to ensure that you will be successful in reaching your goal is to have a person that you trust hold you accountable. In fact, your likelihood of reaching your goal increases to 95% if the person checks in with you at regular, specific intervals to see how you are doing with your action steps and goals.
Check back tomorrow for more information on where to find an accountability partner!
Being Successful in Your New Year Resolutions
Vital Component #2. Now that you have set your SMART goal, you will need to have an action plan in place to help you reach that goal.
You will need to map out exactly how you are going to reach your goal. You will need to identify barriers and how to work around them....
For example, if you have a goal of getting to the gym 3 days each week, determine which days you will go. What will you do in the case of inclement weather? Do you have children that need to be taken to various activities and who will get your kids to those places while you go to the gym? There will be many things that come up last minute that will tempt you to skip your gym time, so try to identify these ahead of time and have a plan. If you’re prepared for most situations you will be much more likely to stick with your original plan, and that will help you reach your ultimate goal.
Check back tomorrow for vital component #3!
Being Successful in Your New Year Resolutions
We are already half way through January! Did you make any New Year Resolutions? If so, how are you doing with them?
Many people are motivated during the first month of the year to make some serious changes to their lives. For many, sheer willpower and determination will carry them through their first 30 days. But what happens after that? In order to be successful in reaching your goals, no matter what they may be, there are a few... key things that need to be in place. Over the next couple days these 3 vital components will be discussed.
Vital Component #1. You must have clear, SMART goals.
Instead of saying “I will eat healthier”, your goal might look like this: “I will only eat fast food 2 times per week. “ or “I will reduce my soda intake to only 2 cans of soda per week”.
Instead of “ I will get in shape”, say “ I will work out at the gym for 30 minutes, 3 days each week”.
The more specific your goal is, the more likely you will be to stick with it. You have to be able to measure your progress, and your goals can’t be too large, otherwise they become overwhelming instead of motivating. Your goal(s) should also be relevant (important to you and your life) and be done within a certain time frame. If you don’t put a time frame on reaching your goal, you will continue to put it off.
Check back tomorrow for vital component #2!
Celebrating the New Year
More than half of all traffic deaths on January 1st are related to alcohol. New Years Day is also the most dangerous day of the year to be on foot near roadways. Follow these tips to keep yourself safe this holiday.
1. Don’t Drink and Drive
Get a designated driver, take a cab, catch an Uber, or just stay where you are until you are sober. There is nothing that is so important that you risk your life, or the lives of others, by getting behind the wh...eel after drinking. Even driving with a “buzz” is driving under the influence.
2. Drink Responsibly
Limit the number of drinks you consume. Alcohol enters the bloodstream rapidly but our bodies can only metabolize (get rid of) about 1 drink per hour. Realize that mixed drinks contain much more alcohol than beer, especially depending on who mixes them and the different types of alcohol used.
3. Alternate Alcoholic Drinks with Water
Alcohol is a diuretic which means it will cause you to urinate more frequently. This can leave you dehydrated, leading to dizziness, headaches, and hangovers. You should drink a glass of water for each alcoholic beverage you drink. Not only will this keep you hydrated, it will keep you from becoming as drunk.
4. Don’t Forget to Eat
Food will help slow the absorption of alcohol. Drinking on an empty stomach can also cause a disruption in blood sugar which can be dangerous. Choose foods high in protein like lean meats and cheeses and avoid sugary and fatty foods.
When everyone acts responsibly we can all ring in the New Year safely. Remember, it’s the people you’re celebrating with that make the party, not the alcohol.
Holiday Travel Tips
Don’t Travel on Peak Days
Save yourself the stress of delays, traffic jams, and increased risk of traffic accidents. Plan an extra day or two off from work for additional travel time. Even one day off the “normal” travel day can make a big difference whether you’re traveling by car, airplane, train, or bus.
Give Yourself Plenty of Extra Time...
If you must travel during peak times, inevitably your travel time will be extended, so plan a couple extra hours each way. Leave home much earlier than you would any other time of year. It’s better to not be panicked by long security lines or frustrated with congested traffic. If your travel to your destination goes smoothly, the extra time may allow for a chance to refresh and relax before hopping on your flight or train, or give you an opportunity for a restful pit-stop if driving.
Be Prepared for Delays
If you do experience delays, be sure you have something to keep you, and any other family members, (especially young children) entertained. Books, games, your child’s favorite toy and relaxing music are all great ways to pass some time. Don’t forget to bring along some snacks and bottled water.
Prepare for Inclement Weather
Especially when travelling by car, there are necessary precautions that should be taken to keep yourself safe if you are stranded in bad weather. Before departing, make sure your vehicle has had all its necessary inspections, such as oil change, tire inspection, fluid level check, etc. and that it has a full tank of gas. Keep an emergency kit in your car with the following items:
Snacks and water
Battery-powered or hand crank radio and a NOAA Weather Radio
First aid kit
Whistle to signal for help
Cell phone with car charger and/or backup battery
Flares or reflective triangle
Sand for better tire traction
Compact shovel to remove snow around tires
The final week before Christmas is upon us. It may be crammed with last minute shopping, gift wrapping, sending out holiday cards, attending programs and parties, or countless other holiday activities.
Eating well may not top your priority list this week, but now more than ever, it’s important to fuel your body with healthy foods. Snacks are a great way to keep energized, avoid overeating at meals, and are great opportunities to give our body the nutrition it needs.
Below is ...a list of easy, healthy snacks to keep on hand to get you and your family through the holiday rush.
Air popped popcorn
Dried fruit chips
Pre-cut vegetables such as carrots, broccoli, cauliflower, sugar snap peas, celery sticks
Fresh fruit (cut & washed) including apples, pears, grapes, strawberries, bananas, oranges
Hummus with pretzel chips
Plain Greek yogurt with fresh berries
All natural fruit/nut bars
Financial Wellbeing Through the Holidays
• Adapted from the Consumer Financial Protection Bureau
Start by creating a holiday spending plan. Decide how much you can afford to spend this season. Include gifts, travel, parties, decorations, and any other holiday expenses. Discuss the plan with your family members....
Make a list of the people you’re giving gifts. Decide how much you can spend on each one. If you have specific gifts in mind for each person, start comparing prices online and keep an eye out for discounts and sales.
Keep track of what you spend. If you find that you don’t need to spend as much as you thought in some categories, shift the extra funds to others. Or, save the money and give yourself the gift of a head start in the New Year.
Avoid impulse purchases. Instead, make a note of the product, where you saw it and how much it was. Consult your spending plan, and, if there’s room, return for the purchase. Using cash can also help you avoid splurges, as well as potentially costly fees or interest from debit cards, credit cards, layaway, or store financing.
Consider white elephant gift exchanges. These gift exchanges are usually more about entertainment than gifting and can take the pressure off of finding the perfect gift for each person. There are many variations, but one especially economical twist is that participants must bring a wrapped item from home that they no longer need or want. Benefits of this are two-fold; you get rid of something that is no longer useful to you and you save money from not having to buy any new gifts.
Stress Free Holidays
With all the hustling and bustling that comes this time of year, stress can seem like a normal part of the holiday season. But it doesn’t have to be. For the majority of people, when schedules get tight the first two things to drop off the list of self-care are sleep and exercise. Both can seem to take up the precious time you need to be spending on shopping, baking, attending programs and parties, and all the other special activities that come with the h...olidays. But cutting out sleep and exercise can actually make you less productive, counteracting all your efforts to get through your list quickly and efficiently.
Sleep –Adults need 7-9 hours of sleep every night.
Sleep allows our brains to recharge and our bodies to rest. When we do not sleep long enough or well enough, our bodies do not get the full benefits of sleep, such as muscle repair and memory consolidation. Sleep is so crucial that even slight sleep deprivation or poor sleep can affect:
In addition to feelings of listlessness, chronic sleep deprivation can contribute to health problems, from obesity and high blood pressure to safety risks while driving.
Exercise – While adults need 30 minutes of moderate physical activity every day for most health benefits, virtually any form of exercise, from aerobics to yoga, can act as a stress reliever.
If you're not an athlete or even if you're out of shape, you can still make a little exercise go a long way toward stress management.
Regular exercise can:
Lower the symptoms associated with mild depression and anxiety
Improve your sleep
All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.
Three things to focus on for a happy, healthy holiday season:
1. Portion Control
Serving sizes can be hard to judge, use these visual guidelines to keep on track with your portion control.
Protein – Serving size is a deck of cards.
Fruits and Vegetables – Serving size is about the size of your fist. More matters! Half of your plate should be filled with fresh or cooked fruits and vegetables at every meal! Just remember to avoid extra dips and sauces....
Grains – Serving size is about the size of a hockey puck.
Cheese – Serving size is about 4 dice.
2. Alcohol consumption
Women should limit their alcohol intake to 1 drink per day.
Men should limit their alcohol intake to 2 drinks per day.
One drink equals 12 oz. beer, 5 oz. wine, or 1.5 oz hard liquor.
Mixed drinks are especially tricky to determine portion sizes, especially when someone else is pouring the drinks. They are also usually full of sugar since they are mixed with juices. Drink these with extra caution.
3. Remember, Less is More
This is true whether you’re considering holiday treats or holiday gifts. A little goes a long way around the holidays. Focus more on time spent with family and friends than on food and gifts. Spending time with, and giving your attention to, people you love will satisfy you much more than an extra piece of dessert or more presents.
Not eating healthily, being sedentary, not getting enough sleep, and being under chronic stress can all contribute to a weak immune system. When your immune system is depleted, bacteria, viruses, or toxins can overwhelm the body. The result? You get sick.
Fueling with proper nutrition: This is essential for your immune system to work well. A diet high in empty calories not only leads to weight gain, but it can leave you more prone to infections. Plus, being overweight is asso...ciated with a number of health problems that can also drag your immune system down. When the immune system is down, you want to avoid things like alcohol and sugar, especially because microbes love sugar.
A diet rich in antioxidant vitamins, on the other hand, can boost resistance to infection. Think about eating in color: dark green, red, yellow, and orange fruits and veggies are packed with antioxidants. Try berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots.
Practice stress management: When your body is under constant stress, you’re more vulnerable to everything from the common cold to major diseases.
Strengthen relationships: Research shows that people with close friendships and strong support systems tend to be healthier than those who lack such supports.
And of course, practice good hand hygiene!
Cold Weather Exercise
Check weather conditions and wind chill
• Check the forecast before heading outside. Temperature, wind and moisture, along with the length of time that you'll be outside, are key factors in planning a safe cold-weather workout.
Know the signs of frostbite and hypothermia
• Frostbite is an injury to the body that is caused by freezing. Frostbite is most common on exposed skin, such as your cheeks, nose and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation.
• Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia.
Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin.
Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer.
Protect your head, hands, feet and ears
When it's cold, blood flow is concentrated in your body's core, leaving your head, hands and feet vulnerable to frostbite
Don't forget safety gear — and sunscreen
If it's dark when you exercise outside, wear reflective clothing. And if you ride a bike, both headlights and taillights are a good idea. To stay steady on your feet, choose footwear with enough traction to prevent falls, especially if it's icy or snowy
It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes.
Don't forget about hydration, as it's just as important during cold weather as it is in the heat. You can become dehydrated in the cold from sweating, breathing, the drying power of the winter wind, and increased urine production, but it may be harder to notice during cold weather.
For more information visit https://www.mayoclinic.org/…/…/in-depth/fitness/art-20045626