DID YOU KNOW?

By Laura Hestbeck

Do you sleep at least six hours at night? If not, you may be quadrupling your risk for a cold. Get six hours or more of sleep to keep your immune system functioning at its best and decrease the risk of getting a cold this season.

AVOID THE POST-VACATION SLUMP

By Chelsea Banken

When did needing a vacation from your actual vacation become necessary? Traveling can be fun and exciting but can also be stressful and chaotic. Humans are creatures of habit and switching up your regular routine can throw off your internal systems. How you prepare mentally and physically will help you conquer the post-vacation slump. Before going on a trip, have all work assignments in order and clean your house and workspace. Make a to-do list for when you go back to work so you don’t feel disoriented when you return. Seeing an organized space with fresh eyes upon your return will make all the difference. During your trip, the slightest change in eating or drinking habits can affect your digestive system and cause anxiety. Try to eat and exercise like you always do and be mindful of consuming alcohol and food in moderation. You can indulge on vacation, but remember to consider the impact of binging on sugary, greasy foods and alcoholic beverages. Plan to be physically active during your vacation. More movement will not only energize you, but also help counter any additional indulgences and aid digestion and sleep.

Sleep is imperative during and after your travels. Wake up within one to two hours of your normal wake-up time and you will make the morning back at work more bearable. Pay attention to your return schedule. Are you returning home late Sunday night? A tight timeline post-vacation can feel more stressful. Return at least half a day earlier to allow time to recover and mentally prepare for the workweek ahead. Let your vacation give your everyday life a boost. Utilize the time away from work and tedious tasks to fuel your morale at work.

IN THIS ISSUE

If you are traveling this winter, this issue of Healthier Living will help you stay on track with your health and wellness goals. When you’re on the go and away from home, it’s especially hard to eat well. The food you eat will make a big difference in your energy level and comfort while on vacation. These food tips along with advice on sleep, activity and safety will help you plan a healthy and fun vacation.

FEBRUARY 2016

WHAT’S INSIDE

QUESTION & ANSWER

Healthy Eating on Vacation

TARGET TRAINING

Squats

LIFE BALANCE

Safety when Traveling

CHALLENGE OF THE MONTH

Try a New Workout

FOOD FOR THOUGHT/RECIPE

On-The-Go Snacks

When on vacation, it can be especially difficult to eat healthy. Remember these tips next time you’re planning a vacation to keep on the right track!

Check out restaurant menus before you go - You can find out how meals are prepared and what substitutions are offered. Also, less vacation time will be spent searching for restaurants!

Eat “in” once a day - Eating out for every meal can really add up the calories. Check out the local grocery store to prepare for your upcoming meals.

Split your meals - When eating out, split your meal with a friend or take half home for a future meal.

Limit one treat per day - Indulgences can be tempting and there’s no reason you can’t enjoy one! Eat treats in moderation.

Drink water - Pack a reusable water bottle. Be more aware of hydration and drink water consciously while you’re on vacation. Staying hydrated will make you feel more alert and feel full for longer, in turn, preventing over eating.

Avoid drinking your calories - It is tempting to indulge in tasty drinks while on vacation. Those drinks could contain hundreds of empty calories and extra sugar even if they are non-alcoholic. Opt for water with some lemon or lime to avoid the extra calories and still add flavor!

HOW CAN I EAT HEALHTY ON VACATION?

Targeted Muscles: Quadriceps, Hamstrings and Gluteals

START

1. Stand with your feet hip width apart.

2. Keep your core engaged by drawing the navel in toward the spine to maintain neutral back alignment.

MOVEMENT

1. Slowly lower your body by bending your knees toward a 90 degree angle as if sitting in a chair. Check to make sure your knees are directly over your ankles.

2. Keeping your chest lifted, slowly push back up by pressing through your heels and return to the starting position.

VARIATIONS

Intermediate: Step one foot on a bench or platform so that one leg is slightly higher than the other.

Advanced: In the star t position, stand with your feet together . As you per form the exercise, step out to the sides. Step your feet back together in between each squat.

By Laura Hestbeck

SQUATS

A lot of planning goes into travel and vacations. The next time you travel, review these points to help your trip go smoothly and safely.

Travel warnings and alerts: Before planning a tr ip or tr aveling to your destination, make sure there are no warnings and alerts out for that area.

Travel documents: Before you tr avel, double check that you have all the documents you need. If you are traveling overseas you will need a passport.

Pack smart: Pack lightly and make sure you don’t have anything that is banned for travel or in the destination you are headed. Keep your identification easily accessible.

Backups: Make a few copies of your identification cards. Leave one with a friend or relative and one packed in your suitcase in case the originals get lost.

Call the bank: To avoid getting a hold put on your credit card, call the bank and let them know where you are going and when you will leave and return.

Do your research: If you are tr aveling over seas, take time to learn the culture and laws.

Vaccinations: Make sure you are up to date on your vaccinations and check if there are any more you should get before traveling.

Medications: If you are taking any medications make sure you have enough to last your entire trip and store them in the original containers.

Look for warnings, alerts and what not to pack on the travel.state.gov website. Plan ahead and make your next trip a safe one. Reference this list on your next adventure.

SAFE TRAVELS!

By Chelsey Peterson

DO YOU KNOW YOUR RISK?

Have you ever had to sleep in an airport while traveling? Whether it’s your plan to bunk up on a bench

during a layover or not, check out SleepingInAirports.net for tips and tricks to make your next layover

safer and more comfortable.

SWITCH IT UP!

Your exercise routine is familiar, safe and comfortable but did you know that variation is all-important for continuous gains, both due to physiological and psychological reasons? Avoid falling into a workout slump or plateau by changing things up! If you usually use dumbbells, try a resistance band workout. Walkers try a Zumba class or vice versa. Set your morning alarm 15 minutes earlier to stretch or meditate. Vary your training to experience benefits such as muscle gain, fat loss and to keep things fresh!

By Chelsea Banken

By Laura Hestbeck

BANANA OAT BARS

Being away from home can make it difficult to stay on track with healthy eating. Try some of the snacks below that can survive a few hours in your bag or car. Keep healthy snacks with you to curb your cravings and avoid making unhealthy food choices when you’re on the go.

High fiber

A handful of raspberries, popcorn, pistachios or dried fruit.

Fiber promotes good digestion and bowel movements. It regulates how the body uses sugar and may help lower cholesterol, reducing the risk of diabetes and heart disease.

Protein packed

Turkey jerky Hummus Peanuts

Protein is necessary for muscle building and recovery. It also makes you feel satisfied and full. Low calorie

Celery with 1tbsp. nut butter Unsweetened applesauce

Healthy fat

Walnuts Olives

Not all fats are created equal. Try to limit saturated and trans fats. Unsaturated fats can improve cholesterol and lower the risk of heart disease. They also work to control blood sugar.

Complex carbohydrates

Carrots Pea pods

Complex carbohydrates break down slower than simple sugars. This can help you avoid the ‘crash’ feeling after a meal. They also make you feel fuller faster as well as longer.

Whole grain crackers Pears

ON-THE-GO SNACKS

By Morganne Salonek

DIRECTIONS:

1. Preheat oven to 350°.

2. Mash bananas in a bowl.

3. Stir vanilla, oats, salt, walnuts and prunes into the bowl with bananas.

4. Pour the mixture into a greased 9x9 baking pan.

5. Bake for 30-32 minutes.

6. Let cool, then cut into bars to enjoy!

Healthier Living is your monthly guide to creating a healthy lifestyle through physical activity, nutrition and life balance. Brought to you by HealthSource Solutions, LLC.

PREP TIME: 45 MIN SERVES: 9

Nutritional Info

Calories 120

Fat (g) 5

Carbohydrates (g) 23

Fiber (g) 5

Protein (g) 3

INGREDIENTS:

2 large, ripe bananas

1 teaspoon vanilla

2 cups rolled oats

½ teaspoon salt

¼ cup chopped prunes

¼ cup chopped walnuts

4 tablespoons flaxseed

Strawberries Kale chips

Hard boiled eggs Pistachios

Whole wheat crackers Prunes

Cheese sticks Raw almonds Protein bars