9 Tips for Staying Physically Active During the Holiday Season

By Jess Givens, Stonehill College

Holiday season is here and often times we find ourselves eating more and exercising less. However, we will end up finding ourselves “bursting” with holiday cheer if we get too much out of balance with our food intake and activity output. To help prevent gaining the holiday weight and to help maintain physical activity, here are 9 tips to help find ways to stay active during the holiday season.

snowman and drum decor

  1. Shoe-in. As much as you can wear running shoes so that you can get moving whenever an opportunity presents itself. This may be while you’re waiting for food in the oven. Park farther away in order to walk further to your destination. If you’re out doing holiday shoppingwalk the mall before shopping the mall.
  2. Take the Stairs. According to the CDC, in one minute a 150-pound person burns 10 calories walking upstairs and only 1.5 riding an elevator. Make this choice during the holiday season to burn a few extra calories and stay fit.
  3. Work Out with your Mobile Device. Download an app or watch videos for workout ideas whether you are at home trying to get a quick workout in or away from home and have no access to a gym.
  4. Find trails or tracks before you travel. Check for walking or running trails or earphones headphones listen listeningtracks to wherever you are traveling. Visit the USA Track & Field website at http://www.usatf.org/routes/ to find new routes in your area!
  5. Try some new tunes. If you like to work out to music, listen to new music to get motivated. For example, search Christmas fitness music or holiday fitness music.
  6. Clean your house. Whether or not you are having guests over this holiday season set aside several hours one day and THOROUGHLY clean your house. Bending, squatting, running up and down stairs, standing and outing away laundry are all activities that burn calories.alone branches bridge bright
  7. Look for a holiday fun run. Fun runs are often held over the holidays. Get a group of friends or family and run or walk at your own leisurely pace and plan to get coffee or breakfast after the event.
  8. Build activity into family visits and outings. Encourage house guests or family members to bring workout clothes and start each day with a walk, jog, or run or any other form of work out to get a great jump start on the day and avoid gaining the holiday weight.
  9. Fly with wheels. If you plan on flying during the holiday season, use the time between flights to get in some activity. Walk around instead of sitting at the gate. If time allows, walk vs using the “people mover”. If you have carry-on luggage make it more comfortable by using a wheeled suitcase or a backpack.

Wishing you all a fun, safe, and ACTIVE holiday season!

 

References

https://www.cdc.gov/nccdphp/dnpao/

https://food.unl.edu/9-tips-staying-active-over-winter-holidays

Diabetes Awareness Month

By Cassie Spencer, Stonehill College

As we wrap up Diabetes Awareness Month in the month of November, here are some facts that can help you or a loved one learn more about this disease.

Diabetes is a lifelong disease that will affect the way the body responds to sugar. Anyone can be affected. 29.1 million people in the US have diabetes, and 86 million have prediabetes. Prediabetes is a “wake up call”. It is your body telling you that you have high blood pressure, but not high enough to be diagnostic for diabetes.

health medical medicine diet

Type 1 diabetes is typically diagnosed in childhood. However, that doesn’t mean you can’t get it later in life. With type 1, you have to constantly inject insulin and monitor your blood sugar. There is no cure for type 1, but there is a lot of research being done to find a cure.

Type 2 diabetes is a chronic condition that affects how your body metabolizes glucose, or sugar. When you have high blood sugar, this sugar builds up in your bloodstream. As levels increase, your pancreas is unable to produce enough of the hormone insulin to keep up with the demand. Type 2 diabetes is preventable with lifestyle changes, including increased exercise, moderate weight loss and improved diet.

Here are some more ideas that can help you maintain a healthy lifestyle:

  • Lose some weight but only if your doctor says you need to
  • Cut back on high sugar and high fat foods, they aren’t healthy in general
  • Get some sleep
  • Instead of soda, drink water
  • Get moving, being active reduces a lot of problems so go outside and walk, look at fall foliage
  • Go to the doctor on time and be open, they are trained to know what to look for, so telling them will help them monitor you

Keep these tips in mind for yourself, friends and family. November is the time to raise awareness and find a cure!

Healthy Easton’s Healthy Stops Initiative

By Kristiana Parrillo, Stonehill College

Healthy Easton’s “Healthy Stops” are business and restaurants throughout the community which offer a variety of amenities to help improve the overall health, nutrition and wellbeing of all residents! “Healthy Stops” are businesses that are Stopswalker/biker friendly and restaurants that make it the healthy choice the easy choice. They can be identified by window decals featuring them as a Healthy Stop.

Two Types of Healthy Stops:

Healthy Stop Restaurant

Healthy Stop Restaurants have joined Healthy Easton in our vision to create a community where all can access healthy, nutritional options. As Healthy Stops, they are recognized providers of:

  • Smaller sized portions
  • Fruits/vegetables as side dishes
  • Highlighted healthier options on a menu, table tent or sign
  • Healthier options which include whole wheat, low fat/fat free dairy, water as an alternative to sugar sweetened beverages, lean proteins, and items not deep fried or in creamy sauces

Healthy Stop Business

Healthy Stop businesses have joined Healthy Easton in supporting this same vision of accessibility to increased physical activity and healthy, nutritional options. These businesses welcome walkers and bikers in Easton to utilize any combination of the following:

  • Restroom
  • Accessible water
  • Healthy Snack
  • Bike Rack or Bench

Visit some of our newest Healthy Stops!

  • Ames Free Library 
  • North Easton Savings Bank 
  • Old Colony YMCA
  • Stonehill College
  • The Beanery on Washington 

Stressed Out? Here are some tools to help

By: Cassandra Spencer, Stonehill College

Everyone can agree stress rules our lives. Whether it is work, children or school, it’s something you can get away from. Here are some tips to combat and relax.

Meditation– There are many websites like http://www.calm.com that provide free guided meditations for anyone to use!

four rock formation

Watch some TV-Despite sounding basic, distractions are a super useful tool to combat stress, so turn on some comedy shows and relax.

woman in white bed holding remote control while eating popcorn

Exercise it out– It doesn’t matter what type of exercise… it can be running, biking, walking or dancing! Exercising releases endorphins which relax you.

exercise hobby jog jogger

Color– coloring books are not just for children anymore, adult coloring books are more delicate and beautiful, and can be found almost anywhere!arts and crafts child close up color

Read– Read your favorite book when you are feeling stressed and instantly be transported to a different universe

person laying on sofa while reading book

Go outside– Fresh air and the sights and sounds of nature can help you destress and get some vitamin D

active adult animal colors

Sleep– Not getting enough sleep leads to being even more stressed out. Adults should get at least 7 hours of sleep each night.

closeup photography of adult short coated tan and white dog sleeping on gray textile at daytime

Healthy Fall Food Ideas

By: Jessica Givens, Stonehill College

The feeling of ‘fall’ always has me craving warm decadent pumpkin flavored everything. It brings on cravings of warm apple cider donuts and a slice of pumpkin pie with whipped cream on top. Although these all sound amazing, these foods aren’t going to make us feel great during the fall season. So why not enjoy both? Below you will find 5 healthy fall food ideas that you can share with your family, friends or coworkers around the season that is full of sweater weather, leaves changing, and pumpkin flavored everything. Enjoy & Happy Fall.

Pumpkin Pie Greek Yogurt Parfaits

Parfaits

Pumpkin Pie Chocolate Chip Oatmeal Cookies 

cookies.jpg

Paleo Pumpkin Pancakes

paleo

Applesauce Cookies

cookies2

Pumpkin Pie Protein Smoothie

smoothie.JPG

That’s all for today! Enjoy!