Holiday Challenge-- Week 2

Welcome to Week 2 of the "Maintain, Don't Gain Holiday Challenge" sponsored by Eat Smart Move More Weigh Less. It's still not too late to sign up (for free) at https://esmmweighless.com/sign/. You can also access their social media, tools, & recipes from that website.

Here's a summary of one article & the weekly challenge.

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Sleep and Counting Sheep

Lack of sleep is a chronic problem in America. ...Getting at least an average of 7 hours of sleep per night is critical to overall health. The way you feel while you're awake depends in part on what happens while you're sleeping.

...There are many body systems that are impacted when we don't get the sleep we need. Sleep deprivation can lead to irritability, cognitive impairment, impaired immune system, risk of type 2 diabetes, risk of heart disease, slower reaction time, memory lapses, and risk of obesity.

Lack of sleep decreases metabolism. This results in burning fewer calories each day. Lack of sleep also affects hormones that are in charge of hunger. ...So, we become hungrier AND it is harder to feel satiated. Therefore, we are prone to overeat when we are sleep deprived.

Use this chart to see how much sleep is recommended for specified age groups.

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 older adults)	7–8 hours a day

Tips to getting a good night’s sleep:

1. Set a sleep schedule...
2. No caffeine late in the day...
3. Don’t eat too close to bedtime...
4. Exercise...
5. Turn your bedroom into a sleep sanctuary...

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Week 2's Challenge are desk exercises.

...Physical activity is important for strength, flexibility, balance, coordination, and bone density. The following exercises can be done at your desk and will help overall health. 

Each day this week, take a 3-5 minute break to follow Denise Austin as she leads us through "deskercises". Rotate through the YouTube clips below:

Abs 

Arms 

Legs 

If you would like additional exercises or if you are unable to access YouTube, here is a humorous list of desk exercises with visuals.  Another resource is this bingo board to print out and hang on your computer monitor.

Holiday Challenge-- Week 1

Welcome to Week 1 of the "Maintain, Don't Gain Holiday Challenge" sponsored by Eat Smart Move More Weigh Less. It's still not too late to sign up (for free) at https://esmmweighless.com/sign/. You can also access their social media, tools, & recipes from that website.

If you haven't already, don't forget to record your weight. Here's a summary of one article & the weekly challenge.
 
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Liquid Calories

 

"‘Tis the season for hot chocolate, eggnog, holiday punch, and many other seasonal drinks. A holiday celebration too often means a drink with lots of calories from sugar.  Look for low-sugar, low-calorie options. Whenever you can, choose water or a no-calorie drink.

Say no to punch. Typically punch is made with sugar sweetened beverages, fruit, and lots of fruit juice and can have 150 calories per cup.... If that is not calorie-worthy to you, save those calories to spend on food instead.

Hold your own wine glass. Leaving your wine glass on the table may allow a server or host to add more.... Pick up your glass as you see the server approaching. Allow it to be filled when YOU are ready.

Order it your way. ...there are ways to make healthy choices by asking for some simple swaps. Keep in mind the amount of calories in alcohol itself- 2 ounces of liquor has about the same number of calories as a glass of white wine...."

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Week 1's challenge is to increase your steps.

"Regular walking helps reduce stress, anxiety, and depression as well as boosts self-esteem and improves sleep. Thirty minutes a day spent walking can lead to benefits such as reduced body fat, lower bad cholesterol and blood pressure, increase energy, and reduce the risk of chronic diseases..."
- Beginners:  Start with a goal of 4,000 steps (2 miles) this week. This is just over 500 steps per day.
- Already actives:  Try adding 1,000 more steps per day (1/2 mile) until you reach 10,000 steps (5 miles) daily.

Feeling Energized

During the recent (& extended) rain, many people seemed to be more tired & grumpy than normal. Could this be a side effect of the weather? WebMD answers the question Does Weather Affect Your Mood. (Spoiler alert-- It can!)

On the bright side, even on a rainy day, there are lots of ways to help boost energy or feel better. Some tips include:
- stretching & being active (both inside or outside have benefits);
- stay hydrated but limit caffeine;
- listen to upbeat music;
- sniff uplifting scents like cinnamon, peppermint, & citrus; 
- eat healthily, including whole grains, fruits & veggies, etc.

Learn more at:
- WebMD's 10 Ways to Boost Your Energy in 10 Minutes or Less
- Greatist's 28 Science-Backed Ways to Boost Energy Instantly
- WebMD's Energy Foods Slideshow

Note:  If you feel regular or intense unhappiness or tiredness, please see your healthcare provider to rule out any medical issues.

It's Sickening... Colds & Flu

Raise your hand if you've encountered someone sick this fall. Between flu, colds, & allergies, there is already a lot of sniffling & coughing.

Prevention is still your best option! This includes getting a flu immunization (shot or mist); avoiding or cleaning germ-filled places; & regularly washing your hands. Nutritious foods, physical activity, quality sleep, & not smoking also help boost your immune system.
- MedicineNet's Flu Shots - Next Big Influenza Outbreak
- Prevention's 8 Germiest Public Spots
- Centers for Disease Control's When & How to Wash Your Hands

Flu shots are available at some healthcare providers, many pharmacies, & Granville-Vance Public Health by appointment. They cost $30 or are free with accepted insurance.

Is it a cold, the flu, or just seasonal allergies?
- National Institute of Allergy & Infectious Diseases' Is it a Cold or the Flu? (printable chart)
- Asthma & Allergy Foundation of America's Flu/Cold or Allergies? (printable chart) 

Despite your best efforts, you may still get sick. What should you do?

- MedicineNet's Are You too Sick to Work?
- US Health News' How Sick is too Sick to Exercise?
- Centers for Disease Control's The Flu: What to do if You Get Sick (includes emergency signs)
- FamilyDoctor.org's Colds & the Flu-- Treatment (includes kids)
- BabyCenter's Flu During Pregnancy
- WebMD's 10 Foods to Eat When You Have the Flu
- Greatist's The Best & Worst Foods to Eat When You're Sick