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10 simple ways to get healthy

Written by Carla Ficorilli on 10/29/2014 1:00:00 PM

Looking at changing our health can be overwhelming and frustrating at times. We know where we want to be but are not sure how to get there. I suggest you step back, take a breath and then go back to basics. Start small, start simple, start with something that is a small challenge for you instead of the biggest barrier you face. 

Try one of these small action steps and maybe they will lead you to make more healthy lifestyle choices!

  1. Drink one more glass of water than you do currently.
  2. Go to bed 15 minutes earlier than you normally do.
  3. Eat breakfast (even if it is small) every day.
  4. Stretch one time for a couple minutes during the work day.
  5. No matter how long, go for a walk one day per week.
  6. Eat one meal with family or friends once a week.
  7. Reduce screen time by 30 minutes each day.
  8. Eat one piece of fruit each day.
  9. Pick one strength exercise - pushups, curls, planks or other - and do it every other day.
  10. Practice deep breathing/meditation for five minutes a day.

Posted in: Wellness Tips

Emotional eating

Written by Jennifer Gill on 10/27/2014 6:30:00 AM

Emotional eating

We don’t always eat simply to satisfy hunger. We also turn to food for comfort, stress relief, or as a reward. Using food from time to time as a pick me up, a reward, or to celebrate isn’t necessarily a bad thing. But sometimes it becomes an issue we need to look at a little harder.

Emotional eating is using food to make yourself feel better—eating to fill emotional needs rather than to fill your stomach. Unfortunately, emotional eating doesn’t fix emotional problems.

Not only does the original emotional issue remain, but you also feel guilty for overeating. Learning to recognize your emotional eating triggers is the first step to changing the habits that have sabotaged your diets in the past. While most emotional eating is linked to unpleasant feelings, it can also be triggered by positive emotions, such as rewarding yourself for achieving a goal or celebrating a holiday or happy event. Other triggers include:

Chronic stress can lead to high levels of the stress hormone, cortisol. Cortisol triggers cravings for salty, sweet, and high-fat foods. continue reading ...

Fit Friday: Tricep dips

Written by Jennifer Gill on 10/24/2014 6:00:00 AM

What you'll need: Desk or standing object that can bare weight
Muscles worked: Triceps

For the beginner tricep dip you will keep your feet on the floor. As you get stronger, placing your legs straight out in front of you will make the exercise more challenging.

  • Start by placing your hands behind you onto a desk so that your fingers face forward. 
  • Raise yourself up so that your arms are straight and this is the starting position. 
  • Then, lower yourself until your arms are at a 90-degree angle before returning to the starting position to complete one repetition.
Perform three sets of 10-12 throughout the work day.

Tags: Fit Friday , free weights , triceps | Posted in: Fitness

Exercise and stress relief

Written by Shelly Cherry on 10/22/2014 6:00:00 AM

Looking to relieve stress? Try exercise. 

When you exercise your body releases endorphins, which helps you reduce your stress levels. Try some of these activities to clear your head and relieve stress.  

Walking or running
These activities help increase your heart rate. When the heart rate is elevated the body releases the “stress endorphins” that leave you with a feeling of relief and energy.

Yoga is a mind-body exercise that can strengthen your body’s “natural” relaxation response and bring you into a healthy balance along with deep breathing techniques.

Tai Chi
This is a self-paced exercise that focuses on flowing body movement and breathing techniques. They are meant to calm the mind and condition the body, making this an excellent choice for stress relief. continue reading ...

Tailgate time

Written by Health Coach on 10/20/2014 6:00:00 AM

Tips for a healthy tailgateBeer, food and football. The ingredients for a fall Sunday. Watching the Colts and indulging in tailgate snacks is something most Hoosiers do. But, eating and drinking too much can have you looking like a linebacker. 

Have a healthier tailgate by making some of these easy food swaps: 

  • Exchange tortilla chips for pita chips, pretzel thins, kale chips or veggies.
  • Instead of dips loaded with cheese, opt for fresh salsa, homemade guacamole (store-bought can be higher in fat and sodium) or hummus.
  • Trade plain Greek yogurt for mayo or sour cream in your dips and salads.
  • Use pita pockets instead of carb-heavy buns with your burger. You can ditch the bread entirely and try wrapping your burger and fix-ins inside of a large piece of lettuce.
  • If you're feeling brave you can swap your beef burgers for barbecue chicken.
  • Ditch the IPA and heavy beer for a low-calorie or light beer. Drink water in between alcoholic beverages and you'll save some serious calories.
Tip: If you're out at a tailgate try not to stand near the food table or grill. You'll be more likely to overeat. 

Tags: football , hummus , tailgating | Posted in: Nutrition

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