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• Holiday stress
• Handling stress
• Coping with stress

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Written by Lisa Jillanza

Thanksgiving may be behind us, but we are still entering the major holiday season… or the major stress season for some. The holidays are stressful for many during a normal year, but couple that with a global pandemic, shipping delays, shortages, and inflation, many people may be finding it hard to cope this year.

So how can you better deal with your holiday stress?

Experts suggest the following:

• Talk with your family and find out what holiday traditions mean the most to them and focus on those activities and not ALL of the holiday activities.
• Make a holiday schedule and invite your family members to help you keep on that schedule.
• Make it a proactive event to find out what worked and what didn’t from year to year.

• Weight loss diets
• Food for weight loss

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Written by Lisa Jillanza

Eating seasonal foods can help you meet your weight loss goals by encouraging variety in your diet and increasing the level of nutrients you get throughout the day—and the fall season brings a unique list of foods to try.

Here are some of the best fall foods that you can eat to help you lose weight:

Winter squash – winter squash like butternut, acorn, and spaghetti squash are perfect additions to your fall meals. Plus, with fiber and nutrients, these squashes offer a lower-calorie alternative to other carbohydrates.

Apples – apples are a great weight-loss food for the fall because they are naturally sweet and high in fiber. Fiber helps you to stay full faster and longer, helping you to manage your portions.

Oatmeal – the benefits are many with tons of fiber, nutrients, and prebiotic properties, oatmeal is one of the best fall foods for weight loss.

Canned pumpkin – canned pumpkin is not only delicious, but it’s extremely low in calories and sodium and has 4 grams of fiber and 1 gram of protein per serving.

Want to try a delicious smoothie that uses canned pumpkin and helps you sneak in some extra nutrients. Try this one out!

• 1 scoop plant-based vanilla protein powder
• 1/4 cup frozen banana
• 1/2 cup frozen pineapple
• 1/2 cup frozen peach slices
• 1/4 cup pumpkin purée
• 1/4 cup unsweetened almond milk
• 1/2 tsp ground cinnamon
• 1/4 tsp. pumpkin pie spice
• 5 ice cubes

Put it all in a blender. Blend and enjoy!

• better sleep
• sleep habits
• sleeping habit

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Written by Lisa Jillanza

More than one third of all adults say that they get less than the recommended seven-to-nine hours of sleep each night. While each person is different in the amount of sleep their body requires, experts say that everyone would be healthy and happier if they just got 60 to 90 more minutes of sleep each night.

But why aren’t you sleeping more? Experts say that there are quite a few reasons and health issues that could be causing you to get less sleep.

Experts also say that even people who get the recommended amount of uninterrupted sleep may be troubled by daytime fatigue and excessive sleepiness because of a variety of conditions that cause sleep problems.

Here are some of those issues that may be causing your sleep problems.

• Anxiety – sleep problems are just one of the physical symptoms of anxiety disorder.
• Arthritis – it is common for people with musculoskeletal disorders to have sleep issues.
• Cancer – studies show about half the people with Cancer experience sleep disturbances, typically insomnia due to tumor pain, nausea, and trouble breathing.
• Dementia – disturbed sleep may be the earliest sign of dementia.
• Diabetes – about half the people with type 2 Diabetes experience sleep issues.
• Epilepsy – about 55% of people with epilepsy also have insomnia.
• Heart disease – chest pain and discomfort caused by heart disease can make it hard to relax and fall asleep.
• Kidney disease - sleep disorders such as insomnia, excessive sleepiness, and sleep apnea are common among people living with chronic kidney disease.

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Written by Lisa Jillanza

Everyone wants to live a healthier lifestyle and get back on the right track when it comes to health and fitness. What if we told you that you can easily get back on the path to a healthier you just by following these 8 tips daily?

There’s no better time than to start right away… so here’s to your health!

1. Maintain a healthy diet. Eat more complex carbohydrates, lean proteins, and healthy fats. You should also steer clear of sugary and processed foods.
2. Stay Hydrated. The general rule is to drink half your body weight in ounces of water per day. So, if you weigh 150 pounds then shoot for 75 ounces of water each day.
3. Give up smoking and limit your alcohol. Experts suggest only one drink per day.
4. Brush your teeth. This seems like a silly one but brushing your teeth twice a day lowers the risk of heart disease, help your memory, reduces inflammation, and helps maintain sugar levels.
5. Get enough sleep. Sleeping is always associated with better health, so make sure you are getting the daily recommendations.
6. Exercise at least 3 to 5 times a week. Working out just 30 minutes a day can help you feel and look your best.
7. Practice self-care. Self-care can be anything from meditation to massages, pedicures to praying. Whatever it is that helps you get that moment of Zen is what you should do.
8. Let go of negativity. Negativity can lead to depression, stress, and general unhealthiness. Letting go of negativity can help you maintain a healthier lifestyle.

• healthy winter
• winter health tips
• staying fit winter

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Written by Lisa Jillanza

The cold months are upon us and once again we take to the outdoors to get some winter exercise in. Try these tips for exercising during the cold months to stay motivated, fit, and warm.

Stay safe during winter exercise. Be sure to check with your doctor before starting any outdoor exercise routines, as many people with certain conditions – like asthma and heart problems – may have some conflicts with their medications and the colder weather.

Check the weather conditions and wind chill. Temperature, wind, and moisture, along with the length of time that you’ll be outside, are key factors in planning a safe cold-weather workout. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Any exposed skin is vulnerable to frostbite.

Know the signs of frostbite and hypothermia. Frostbite is most common on exposed skin, such as your cheeks, nose, and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. Hypothermia is abnormally low body temperature. When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Exercising in cold, rainy weather increases the risk of hypothermia. Older adults and young children are at greater risk.

Dress in layers. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer.