Fitness & Wellness Newsletter December
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HOLIDAY FINANCIAL HEALTH:
STRESS-FREE SPENDING & GIVING
When we think about staying healthy during the holidays, we tend to think about eating well, exercising more and spending extra time with our loved ones. These are great things, but one area we tend to over look is financial health. If we neglect staying healthy financially, it probably means a little extra stress. Follow these five steps to help your financial health this holiday:
CONSIDER YOUR INCOME.
The first step to any budget is to always add up what is coming in.
ADD IN MONTHLY EXPENSES.
Determine your regular necessary expenses including mortgage or rent, bills and groceries.
ESTIMATE EXTRA HOLIDAY NEEDS.
Try and create a budget on how much you’ll spend during the holidays including gifts, entertaining, giving, decorations, travel, etc.
REVISIT AND REVISE.
Throughout the season, review your budget continually, adjusting as needed. If you’re spending more than planned, revise your budget. You want to make sure you spend within your means.
Work into your budget a small amount to reward yourself if you reach your goals.
HOLIDAY EATING STRATEGIES
It’s the most wonderful time of the year–filled with gatherings with lots of indulgent foods. Many people tend to experience weight fluctuation during the holidays, but you can keep the weight off if you adopt some easy strategies to keep your weight in control.
1. FOOD FOR THOUGHT
Fine tune your appetite by asking yourself:
• Am I really hungry? Many times we reach for food out of habit or boredom.
• Can I make a better choice? Substitute fruits and vegetables for indulgent snacks.
• Have I had enough water? Remember sometimes hunger can be mistaken for thirst. Reach for water first.
2. REFRAMING FOOD
Learn how to look at food in a different light.
• Instead of a cookie exchange think non-food exchanges, crafts make time spent memorable.
• Meet up with a friend for a walk or trip to the gym.
• Volunteer your time serving food at a local community event.
Have a game plan before you eat.
• Make your dinner plate a salad plate. By eating a smaller size, you can easily save 150-300 calories.
• Bring your own healthy dish to the party–this way you know you’ll have something healthy to eat.
• If drinking alcoholic beverages, drink 8 ounces of water before and after each drink.
Note: The information presented here is not a substitute for medical advice. Consult a physician before starting any exercise. We suggest that you discontinue exercise immediately if you feel you’re exercising beyond your current abilities.
1. A Prospective Study of Holiday Weight Gain, Jack A. Yanovski, M.D., Ph.D., Susan Z. Yanovski, M.D., Kara N. Sovik, B.S., Tuc T. Nguyen, M.S., Patrick M. O’Neil, Ph.D., and Nancy G. Sebring, M.Ed., R.D. N Engl J Med 2000; 342:861-867 March 23, 2000DOI: 10.1056/NEJM200003233421206r
SURVIVING THE HOLIDAYS