Diet is Not a Bad Word

As defined by Merriam-Webster’s Dictionary diet is habitual nourishment; food and drink regularly provided or consumed.

The United States Department of Agriculture provides daily recommendations for the dietary intake of Americans. These are guidelines for designing your diet and will vary based on each person’s individual needs and activity level.

Carbohydrates (Sugars, grains, Fruits, Vegetables) should make up 45% - 65% of your caloric intake

Lipids (fats, butter, oils) should make up 25% - 35%

Protein (beef, poultry, pork, fish, tofu) should make up 10% - 30%

How to calculate

Total calories x Percent recommended intake

Example:         2000 Cal x 0.45(Low) = 900 Calories

2000 Cal x 0.65(High) = 1300 Calories

Carbohydrate intake should be 900 - 1300 Calories per day

Serving size vs Portion size

A serving is the recommended amount eaten at a time.

Portion size is the amount you actually consume.

Recommended Serving Sizes:

Vegetables: 2 Cups

Fruits: 1 Cup

Protein: 3-4 oz

Grains: 1 Cup

Oils: 1 teaspoon

Daily Water Intake

Recommended to drink half of your body weight (lbs) in ounces.

How to calculate:

Body weight in pounds / 2 = Ounces of water you should drink a day

Example: 110 lbs / 2 = 55 ounces of water per day

Next week look for more information on the Facts & Myths about Carbohydrates!

Blog post by Erin Womboldt.

Maintain the Motivation

No matter where your fitness motivation comes from, a need to improve your health or the desire to improve your physique for the summer season, we can all agree that it’s much more difficult to stay committed to your wellness goals and routine when winter rolls around. Colder temperatures, the busy holiday season and lack of recreational outdoor activities can all be considered roadblocks and setbacks if you let them.

Here are five tips and tricks to keep you motivated throughout our New England winter:

Set New Long Term Goals

Take the winter to prepare for a spring or summer season goal. Have you always wanted to bike the canal, complete a 5k, or just walk the beach without getting tired? Having an inspiring goal will keep your working. Plus who doesn't want to imagine beautiful cape cod summers while running it out on the treadmill?

Plan Ahead

Schedule time for fitness. With the chaos of the season, especially around the holidays, it can be easy to forget to make time for yourself specifically your fitness goals. Create a routine for yourself, set aside a chunk of time that will always be available for your workouts if that works for you. If you are not a routine person or life doesn't allow for it, plan time each week, that will work within your schedule, to make your fitness a priority

Use the Buddy System

Accountability works.  If you are scheduled to meet a friend for a workout or signed up for class, the likelihood you will decide to skip it is decreased. It can also make your workout more enjoyable if you have company.

Step Outside your Comfort Zone

With most of the snowbirds having gone south for the winter and students back in school, the winter can be a great time to try that new class you've been interested in or change up you exercise plan. If you typically only workout on land, try a pool class or substitute running for some lap swimming, see how the water can change your experience. Always focused on cardio, try supplementing your sessions with resistance training. You might discover new hobbies in the process.

Forgive Yourself

Lastly don’t lose hope over incidental slip ups. Readjust your smaller goals. If you routine has changed, then your weekly goals should change too. Having goals within an achievable range means you will be more likely to complete them. Can't make it to the gym 4-5 days a week for the time being? Make sure you are getting the most out of your workouts in the time you do have. This way you are feeling positively reinforced when you get a great 2-3 workouts in rather than feeling defeated about the ones you missed. Also let yourself have the slice of Thanksgiving pie and the Christmas cookies because life is about balance.

Blog post by Rebekah Raber.

Mind-Body Connection and Healthy Aging

You may know diet and exercise are important parts of maintaining or improving overall physical health but what role can mental health playing in aging into your best selves? According to the World Health Organization and the CDC health is defined as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity” (1). 

If you’re already getting enough daily exercise and making healthy nutrition choices then you are well on your way but what can you do to better your mental and social well being?

Exercise Doing Double Duty

As mental health has become a growing concern within our society, researchers have explored the connection between physical activity and the effects exercise can have on these no physical factors. One recent study found that participation in a regular exercise program provided older adults with significant improvements in adaptive emotion regulation and overall emotional well-being (2). They attributed these results to the physiological impact of moderate intensity exercise as well as the social network training programs can create and provide.

A few strategies to implement:

• Make physical activity a regular part of your daily routine
• Find an exercise program that you ENJOY doing whether its classes, group training, or independent exercise

Build a Community and Support Networks

Having a social support network can be an integral part of feeling your best and decreasing stress. Studies have shown that adults who indicated higher levels of support were more likely to have better self-rated health. Building and adapting your social network throughout stages of life is important. More or less you are never too old to make new friends and new connections.

Here are some great ways to meet people or build on connections you already have:

• Participate in group based programs 
• Classes or training programs at a gym 
• Continuing education classes 
• Sports or game leagues
• Reach out to family members or friends you haven’t spoken to recently
• Get involved within  your faith based community
• Join groups based on common passions or interests

Sources:

1)      https://www.cdc.gov/aging/pdf/mental_health.pdf

2)      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5992429/

Blog post by Rebekah Raber.

Outdoor Fall Activity Safety Tips

Fall is officially here! Although the weather is changing, we still have plenty of time for outdoor activities to supplement our exercise routines. Whether you are walking or biking and enjoying the scenery it is important to keep safety in mind.

Here are some tips to keep you safe during your fall activities:

If you are walking on roads or paths with traffic be sure to walk facing the traffic. If you are biking be sure to bike with traffic.

Looking both ways never goes out of style! Always check both directions before crossing any streets or paths.

Walk on roads single file, unless you are walking on a wide pedestrian/bike path or a sidewalk separated from the street.

If you are walking on a street or path with bikers and runners be aware of them passing. Bikers and runners should announce or use their bell if they are passing on the left/right.

Whether you are walking, biking, running it is important to be visible. If it is daytime wear bright clothing. For nighttime wear reflective gear and light colors.

One last tip to keep in mind is being aware of street safety. Choose routes that are used frequently by other walkers, runners, bikers. Avoid the path or area if you see something suspicious. Always be alert while you are out.

Blog post by Timarie Villa.

Sun Safety

Now that the weather has warmed and the sun is shining people tend to spend more time outside. But before you bask in the glory of the sun, here are some things to think about to keep your skin safe.

Did you know?

On average it takes just 15 minutes of unprotected time in the sun to cause a sunburn.

Facts about skin cancer:

• Melanoma, the deadliest form of skin cancer, is the most common cancer for 25 to 29 year olds and the second most common cancer for 15 to 29 year olds.
• Melanoma is increasing faster in females 15 to 29 years old than males in the same age group. In females 15 to 29 years old, the torso/trunk is the most common location for developing melanoma, which may be the result of high-risk tanning behaviors.
• Exposure to tanning beds increases the risk of melanoma, especially in women aged 45 years or younger.

What to look for in a sunscreen:

1. SPF 30 or higher
2. Broad spectrum protection (UVA/UVB)
3. Water resistant

Sunscreens containing all the above have been shown to reduce the risk of skin cancer, sunburn, premature skin aging, precancerous skin growths, and dark spots¹.  Once you have found your sunscreen, make sure you are applying it correctly. Always reapply sunscreen every 2 hours when you are outside, even on cloudy days!

Is my sunscreen from last year still good?

The FDA requires that sunscreen last for 3 years. Some sunscreens have a printed expiration date on the bottle. If your bottle does not have an expiration date, and you are not sure if it was from last year or longer, check for visible signs¹. If a sunscreen has a change in color or consistency are signs that it’s time to buy a new one.

While sunscreen is the most commonly used skin protectant, some clothing brands offer special clothes with higher SPF protection. Hats can keep the sun off of your face, wide brimmed hats are suggested better for use over baseball caps as they cover the back of the neck and the ears as well as the face.

           

But what about my summer glow?

Any change in the skin color caused by exposure to the sun or tanning beds is considered skin damage. Although that tan may fade in the winter, the damage underneath is still there.  A skin healthy alternative is self tanner or a sunless tanning salon.

For tips on how to apply self tanner like a pro:

https://www.aad.org/public/skin-hair-nails/skin-care/self-tanner-how-to-apply

Sources:

American Acamdemy of Dermotalogy https://www.aad.org/public/skin-hair-nails/skin-care/sunscreen

Blog post by Erin Womboldt.