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Holiday Challenge Testimonial: Virtual Race Team

by Madi Johnson

We are excited to share today’s testimonial from a fun and creative virtual race group: Team Mighty Oaks. Team Mighty Oaks participated in the 2017 Holiday Challenge and the 2017 Virtual Race Through Paris. They share their incredible experience below. Congratulations, Team Mighty Oaks!

 

Virtual Marathon through Paris encouraged fitness, friendship, and fun for state employees at Southwestern Community College.

We did it! A group of coworkers from Southwestern Community College got together and participated in the 2017 Holiday Challenge Virtual marathon through Paris.

In our building, whenever we do something, we try to make it as fun as possible. The virtual marathon was no exception. We got into character while sightseeing in Paris. For example, after logging our daily activity, we would talk to each other about our location in Paris. If one of us was ahead of the others on the map, the lead person would wait for us at the local market, a café on Rue De Rivoli, or Shakespeare and Company Bookstore – where we all spent too much virtual money (But we’re educators; we like books!). We even toured the Louvre together. Everyone walked at her own pace, and no one felt pressured. We all met at the Tea House near Boucherie Le Bourdonnec before crossing the finish line at the Eiffel Tower.

Once everyone in the group completed the 26.2-mile marathon, they were proudly awarded an ornament of the Eiffel Tower along with a portion of a Paris banner to celebrate our achievement.

Our experience with the virtual marathon through Paris has inspired us to travel the world together. Be on the lookout for postcards from our next travel adventures!

holiday challenge
Team Mighty Oaks
Southwestern Community College
Sylva, North Carolina

Founding Members of Team Mighty Oaks:
Jill Wolfe, Mary Lockey, bottom stair
Barbara Putman, Pamela Judson, top stair
Jenny Brown, Susan Waite, not pictured

 

8 Tips to Make a Healthier Behavior Stick All Year Long

by Sarah Myer

Almost 80% of all New Year’s Resolutions fail by February. What would happen if you succeeded this year? What would that look like?resolutions

  1. Make a List. Write down all the healthier behaviors you want to incorporate into your life and include the “why” in the description. Be honest about the why. A healthier behavior is more likely to become a habit if it something that you want to change, not something you think you need to change for other people.
  1. Prioritize your list based on motivation, amount of time/energy needed to change, importance in reaching the goal, or a system that makes sense to you.
  1. Focus on Changing One Healthier Behavior at a Time. You don’t have to overhaul your entire schedule and try to accomplish everything on your list at one time. Look at your prioritized list and choose one healthier behavior. When that is part of your routine, start working on the next behavior on the list.
  1. Create a Plan. What would it look like if this healthier behavior was part of your everyday life? What would you need to do each week or month in order to make that happen? Organize your answers into steps or a diagram.
  1. Start Small. Break your plan down into smaller goals. What is your first step? What would success look like at the end of next week?
  1. Turn it into an Experiment. Try something out for a week. At the end of the week, think about what worked, what was difficult and what you would change to be more successful. Make a decision to continue the experiment or choose another experiment to start.
  1. Ask for Support and Accountability. Find a friend, spouse, group, or coworker that can help keep you accountable while you making these changes.
  1. Celebrate your Successes. Big or small wins during the week should be celebrated! Here are 50 Non-Food Reward Ideas to Celebrate Success if you need some ideas!

 

Rise and Grind: How to find motivation to work out in the morning

by Emily Sawyer

There are many duties in our busy lives that we find vital to complete during the day. Various tasks may include going to work, taking care of kids, and ensuring a healthy dinner is on the table after a long day. Sometimes finding time to exercise seems close to impossible. Working out after work; “forget it”. Taking time to exercise during a lunch break; “hello, it’s called a break for a reason.” However, working out in the morning leaves few excuses, and opens up the rest of your day for other plans.morning exercise

I have found waking up a little earlier is the most convenient and beneficial way for me to sneak in my daily workout. While I was on the swim team in college, morning practices were my best friend. Although they were mandatory, I carried the consistency of waking up early into my daily life today. Morning exercise increases my productivity, energy level, and my overall mood. After a morning workout is complete, I feel like I can tackle the day headfirst.

Starting a new habit doesn’t happen overnight. It takes time, patience, discipline, and focus. But it is so worth the reward. Below are a few tips to train your mind and body to start a morning exercise routine. Remember to choose an exercise you enjoy, whether that’s swimming, walking, yoga, or Zumba.

  1. Set a goal

Set a specific goal for yourself. A short-term goal, such as exercising 3 mornings this week, makes it easier to take it day by day. Setting a short-term goal of creating a new workout habit is the most beneficial way to achieving it.

  1. Lay exercise clothes out the night before

Prepping the night before for your morning exercise will ensure that you are not wasting time in the morning. It will make it easier to start your exercise when you aren’t looking for your sneakers or gear!

  1. Move your alarm clock

Do you have a hard time waking up in the morning? Do you sometimes turn your alarm clock off and fall back asleep? Rather than keeping your alarm clock next to you while you sleep, move it to the other side of your bedroom. After you are up moving to turn off your alarm, it is harder to go back to bed and easier to start getting ready for your workout.

  1. Find a buddy

Having a workout buddy is known to be one of the most effective ways to keep you accountable. Call a friend, a neighbor, or family member and ask them to join you in your exercise. It is a lot easier to keep yourself accountable when someone else is relying on you.

  1. Patience

Be patient. It takes time to overcome habits with new ones. Don’t be too hard to on yourself if you don’t make it to one of your morning exercises. Stay flexible and plan the rest of your day accordingly. For example, my child woke up sick and I missed my morning swim. So instead, I’ll plan to take a 15 minute walk at lunch and 15 minute walk in the evening.

  1. Consistency and focus

Staying consistent and focused on your goal is key to success. It may be hard at the beginning to wake up earlier than normal, but your body will begin getting used to it and it will soon become the norm. Celebrate your success along the way as you reach your goal. Each small step deserves to be celebrated.

 

How to Be More Productive at Work: Pomodoro Technique

by Julia Yao

I love learning about useful life hacks, and here’s a simple one that has helped me to de-stress and live more mindfully at work.  It’s a little strategy called Pomodoro and it has changed the way I tackle my endless To-Do list – for my health. pomodoro

If you spend most of your work life at a desk, and in front of a computer, it can be challenging to find moments to move more, to stretch, or to rest your eyes throughout the day.  And if you are anything like me, it is too easy to become immersed for hours without looking away from the screen.

Over the years, there have been plenty of days filled with sore muscles, tense shoulders, and anxiety that only lessen slightly over the weekend. While some physical tension and stress naturally come with responsibilities, approaching deadlines, and long To-Do lists, an overwhelming amount with no outlet is problematic.

This past summer, I came across the Pomodoro Technique, a strategy that many are using to increase productivity at work.  But it’s so much more than a productivity tool.  It’s also a daily reminder to breathe, move, and rest.

The traditional Pomodoro Technique uses a timer that breaks down work into intervals of 25 minutes, followed by a 5-minute break.  The technique comes from studies showing that deep work punctuated by short but frequent breaks can improve mental agility.  It has since been adapted, and many Pomodoro timers now allow you to customize your work and break intervals.

On a typical day, I set the timer for one hour, followed by a 5-minute break.  I find that this encourages me to complete tasks during that hour and then offers me a chance to rest before moving onto the next task.

During the short breaks, you can:

  1. Walk a lap or two around the office.
  2. Do a few stretches.
  3. Do a few deep breathing exercises.
  4. Lean back and close your eyes.
  5. Listen to a relaxing song.
  6. Make a cup of coffee or tea.
  7. Enjoy a beverage while catching some natural light by the nearest window.
  8. Have a quick chat with a coworker about something non-work related.

If you search for Pomodoro Timer, you will find many variations – desktop timers, simple timer apps, and more involved apps that sync your To-Do lists with a customizable timer.  This means that you can find the tool that works best for your schedule and needs.  You might find it easier to simply set repeated timers on your phone’s built-in alarm.  Or you might be like me, someone who depends on organized To-Do lists, and would like an app with more bells and whistles.

The Pomodoro timer is not perfect.  The technique is not possible for every type of employment.  On days when I’m struggling to meet a deadline or when I don’t want to disrupt my momentum, I tend to skip my breaks.  However, I never leave the app off for too long.

If you can, give this little timer a try!  My mind and body (and my To-Do list) have been thanking me for giving it a go.

 

Rise and Shine Yoga: Easy Stretches You Can Do On Your Bed

by Sadie Egan

Let’s face it, some morning can be rough. Making it hard to leave the comfort and warmth of your bed to begin the day. You may not have gotten enough sleep, or you did but it wasn’t good sleep, leaving you restless and maybe even a little irritable.

When this happens, one of the first things we tend to do is seek out that quick “pick-me-up”. Usually of the caffeinated variety. I am pretty guilty of this, I love my morning coffee! But that is not the only way to boost your energy and prepare for the day ahead.

Stretching in the morning can give you the jumpstart you need to make it through the entire day. Plus, stretching daily has a variety of potential health benefits. Such as better range of motion, improved circulation, increased attentiveness, and decreased risk of injury.

Try taking 10-15 minutes in the morning to benefit your whole day. Below are 12 simple stretches (that you can complete right from your bed) to start your morning off right.

Rise and Shine Yoga

Hold each position for 15-30 seconds, modify as needed, and stop if you feel any pain. Remember to focus on your breathing while completing these stretches. Inhale to start, exhale to release.

  1. Upward Facing Dog

easy yoga

  1. Downward Facing Dog

simple yoga

  1. Child’s Pose, Extended

morning yoga

  1. Cat Pose

  1. Table Top/Box

  1. Cow Pose

  1. Corpse

  1. Supine Spinal Twist

morning stretch

bed stretch

  1. Happy Baby

easy yoga

  1. Seated Forward Bend

morning stretch

  1. Mountain Pose

  1. Standing Lateral Bend – From Mountain Pose, interlock your fingers and rotate your hands upward, allowing your palms to reach for the sky. From there, begin to reach for the right with your palms. Thus, creating a slight bend on your right side of your body while lengthening the left side of your body. Repeat this for the left side of your body.

Interested in trying more yoga? I found Pocket Yoga to be a very useful resource when attempting new yoga poses. For each position/pose the site includes: the name(s), category/subcategory, difficulty level, description of how to execute the pose, and the health benefits associated with the position.

Cancer and Obesity: How to Reduce Your Risk

by Madi Johnson

We are excited to introduce our guest blogger, Doranna Anderson. Doranna is the Comprehensive Cancer and Control Program Consultant for the Cancer Prevention and Control Branch at the NC Division of Public Health. cancer and obesity chart

Cancer and Obesity: How to Reduce Your Risk

Recently I read a new Centers for Disease Control and Prevention (CDC) fact sheet about Cancer and Obesity (in Spanish El cáncer y la obesidad). I found it very interesting and was surprised to learn how those extra pounds could increase my chances for 13 different types of cancers.

I did find it encouraging to read about what is being done by individuals and the community to promote healthy eating and physical activity to reduce our cancer risks. I encourage you to take a moment to learn what you can do for yourself, your family and your community to reduce cancer risks.

During this time of year, it is easy to get caught up in the hustle and bustle of what we need to do and gifts we need to buy. I started thinking about the best gift we can give to ourselves – our health. If we have good health we can do everything we want to do. I thought about some of my family and friends who have been diagnosed with cancer and received or are going through treatment.  Thankfully most have survived. What better motivation to maintain a healthy weight or be inspired to lose weight to reduce my risk for cancer.  Then I can continue to do the things I love and be there for my family and friends through challenging times.

Thank you to the Holiday Challenge for motivating us during this special time of year and hopefully inspiring us to continue to eat healthy, be physically active, improve our lifestyle habits and maintain a good health status into the new year.

Move Over Pills, Bring on the Parks

by Cathy Thomas

Going to a park is proving to help individuals cope with a host of health issues. Anxiety, depression, attention deficit disorder as well as chronic illnesses such as diabetes and high blood pressure, all improved by spending time outside moving. That’s right, it’s as simple as visiting a park. parks

While doctors are now writing Parks RX prescriptions for patients, consider writing your own Parks RX for 2018. See this clip for the 3 things to listen to in the woods:

https://www.nbcnews.com/health/health-news/dose-nature-doctors-prescribe-day-park-anxiety-n823421.

Do you have favorite parks in your area? How to do you like to move more and experience nature?

Holiday Challenge Testimonial: Laura

by Madi Johnson

Below is a testimonial from Holiday Challenge participant, Laura. Way to go, Laura!

holiday challenge

“As of September, I have lost 65 lbs. I’m still not quite where I want to be, but I don’t plan on gaining any weight over the holidays. Thanks to the Holiday Challenge I should be able to keep the weight off.  I use your tips to help me stay on track & I am doing the virtual walk around Paris. I have already completed over 100 miles!!!

Thank you Holiday Challenge!!”

-Laura, Holiday Challenge Participant

We want to hear from you! To share your Holiday Challenge journey, and for the chance to be featured on our website and win a prize, please email holidaychallenge@esmmweighless.com.

To learn more about the Holiday Challenge, click here: Holiday Challenge.

 

The Ultimate Cheap, Easy, and Healthy Meal: Vegetarian Split Pea Soup

by Madi Johnson

Soups are my favorite go-to during the winter season. I love almost any and all soup flavors, but I try to stick to broth-based instead of cream-based to make sure it fits within my calorie budget. I also love the simplicity of soups, many of them are easy to throw together (especially in the crock pot). To see my favorite soup recipes I have tried so far (and continue to make often), click here: Tried and True Recipes.

Although many soups are easy and affordable, I have found the ultimate easy, affordable, and healthy soup. Vegetarian Slow Cooker Split Pea Soup. I was skeptical this soup would still have adequate flavor with the minimal ingredients and without the traditional ham that accompanies many split pea soups. I was pleasantly surprised by this velvety, comforting soup. This is the perfect dish for winter, it will warm you up and keep you full (25 grams of protein per serving!). Let me just say that again. 25 grams of protein per serving and this is a vegetarian meal that costs less than $3. 

That brings me to point number two about this soup: It. Is. Cheap. Less than $3 for the meal and less than $1 per serving. I have included my grocery bill below (I had salt, pepper, and olive oil on hand). Dry split peas and lentils are always great and affordable options.

Grocery Bill for Split Pea Soup

  • Carrots: $0.99 for a 32 oz. bag, ~$0.32 for 4 carrots
  • Yellow Onion: ~$0.16 per onion at Harris Teeter
  • 1 lb dry split peas: $1.29 at Harris Teeter, on sale for $0.99 (located in the dry beans and rice section)
  • Celery stalks: $1.99 for the bunch, $1 for four stalks
  • Olive oil
  • Salt and pepper
  • Optional spices: bay leaves, oregano, smoked paprika, or thyme

Total for grocery bill: $4.13

Total for meal: $2.47 

Total for serving (serves 4): $0.62

Finally, this soup could not be easier. Chop the vegetables, throw it all in a slow cooker, and serve 8 hours later. Boom.

Vegetarian Slow Cooker Split Pea Soup

Adapted from The Kitchn

healthy split pea

Ingredients:

  • 1 pound dried split peas
  • 1 onion, chopped
  • 4 medium carrots, peeled and chopped
  • 4 celery stalks, chopped
  • 2 Tablespoons olive oil
  • 1 teaspoon salt
  • Freshly ground black pepper
  • 6 cups water

Directions:

Place the split peas in an even layer in the slow cooker. Add the onion, carrot, celery, olive oil, salt, pepper, and spices. Add the water (no need to stir), cover, cook until the peas as soft, 5 to 6 hours on high or 8 to 10 hours on low.

Do You Mind?

by Dave Gardner

Even as a child I noticed that, in Nature, things begin to change in early or mid-November. mindfulnessDays get shorter, temperatures begin to fall and leaves gradually transition from vibrant green to shades of orange, yellow, red and brown, eventually floating to earth as part of the mysterious cycle of life. It seems that people also experience an unusual transformation in the fall as the holiday season makes it annual return.

The human transformation is no less obvious than the chilling air, early darkness or changing foliage, but the human change is focused on food and the urge or desire to consume as much and as often as possible. Not only are people compelled to overindulge at this time of year, but spend inordinate amounts of time and money preparing and seeking sugary, decadent, rich, calorie-laden and nutritionally challenged food and beverage whenever and wherever possible. The results of such behavior take many forms including, but not limited to: guilt, unwelcome weight gain, self-shaming, renewed New Year’s resolutions and a spike in YMCA memberships in January.

In recent years, the term “mindfulness” has become popular and frequently used in the lexicon of health and self-care. Mindfulness can be applied and useful in many ways, but as I understand it, mindfulness is the application of thoughtful awareness, understanding of self in the present. Unlike seasonal changes controlled by Mother Nature, humans possess the ability to recognize, think about and act on changes in their lives and environments based on what they deem important and most beneficial. If becoming and remaining healthy are important to an individual, s/he can use mindfulness to make decisions and choices that ensure and support health.

The holidays offer an unusual number of eating and drinking choice making opportunities. People who embrace and practice a mindful approach for personal health find it easier and fulfilling to make healthier decisions and choices. As you face and navigate the seasonal celebrations, buffets, holiday dinners and parties take a moment to think, reflect, remember and remind yourself of personal goals and priorities. Be true and good to you.