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Written by Lisa Jillanza

The holidays are upon us and each holiday season brings the temptation of overindulgence and being less active with the winter months. However, it is not only beneficial for your physical health to stay active, but it also important for your mental health.

So, we offer you the 10 Days of Fitness- designed to keep you moving and motivated during the month of December.

Day 1… Jingle Bell Jog

Start the month with a brisk outdoor jog. Embrace the crisp December air and let the jingle of bells inspire your pace. Whether you prefer running in a winter wonderland or jogging around your neighborhood, this cardio session will kickstart your fitness journey. 

Day 2… Ornament Obliques

Engage your core with a festive twist. Sit on the floor balancing on your sit bones and lift your legs off the ground. Hold a holiday ornament or small gift in your hands, and twist your torso from side to side, touching the ornament to the ground. This exercise targets your obliques and adds a touch of holiday flair to your routine.

Day 3… Stocking Stuffer Squats

Get your legs working with stocking stuffer squats. Fill a festive stocking with a few small items, tie it securely, and hold it in front of you. Perform squats, keeping your back straight and chest lifted. The added weight from the stocking will challenge your leg muscles and add a playful element to your workout.

Day 4… Mistletoe Meditation

Take a break from the hustle and bustle with a mistletoe meditation. Find a quiet space, sit comfortably, and focus on your breath. Imagine the stress melting away with each exhale. Take this time to rejuvenate your mind and body, promoting overall well-being during the busy holiday season. 

Day 5… Sleigh Ride Sprints

Turn your cardio up a notch with sleigh ride sprints. Head to a local track or open space and sprint for 30 seconds, followed by a 30-second rest. Repeat this interval training for a total of 15

(Continued in Part II…)

• 2018 Health Tips
• stay healthy
• ways to stay healthy

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Written by Lisa Jillanza

It’s the most germiest time of the year! Isn’t that how the song goes? Oh, wonderful, that’s right! Well, it may be the most wonderful time of the year if you and your family can remain healthy throughout the flu and holiday season.

Here are a few ways that you can make your health and safety a priority this year and keep you healthy well into 2024. 

• Wash your hands often to help prevent the spread of germs. Make sure that you are washing them for at least 20 seconds with soap and water.
• Bundle up when you are headed outdoors in the cold. Wear light, warm layers, hat, gloves, and scarf. And waterproof boots, too!
• Don’t drink and drive or let others drink and drive. This is an all-year deal and not just for the holidays.
• Be smoke-free. Avoid smoking and second-hand smoke whenever possible. If you are a smoker, consider making that early resolution to quit.
• Get your yearly exams and screenings. Just because you are busy enjoying the season shouldn’t mean that you should put off those important health appointments.
• Keep an eye on children. Keep hazardous or potentially hazardous items, foods, drinks, and objects away from children. Protect them from potential accidents.
• Practice fire safety and know your family plan. Most residential fires occur during the winter months, so be prepared in the event of an emergency.
• Prepare food safely. Wash hands, avoid cross-contamination, cook foods to the proper temperature and refrigerate foods after eating.

• Cranberry benefits
• cranberry recipe
• cranberry
• holiday cranberries

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Written by Lisa Jillanza

• Cranberries contain high amounts of vitamin C, fiber, and antioxidants. They also include only 45 calories per cup.
• Cranberry’s juice can be used for the prevention of urinary tract infections and bacterial adhesion in the stomach.
• The same bacteria preventing ability of the cranberry juice can avert the formation of plaque, which leads to fewer cavities.

Recipe: Easy Cranberry Bread

2 cups sifted all-purpose flour

1 cup sugar

1 1/2 teaspoons baking powder

3/4 teaspoon salt

1/2 teaspoon baking soda

1/4 cup butter

1 egg, beaten

1 teaspoon finely grated orange rind

1/2 teaspoon grated lemon, rind of

3/4 cup orange juice

1 3/4 cups cranberries, chopped 

Preheat oven to 350 degrees. Sift flour, sugar, baking powder, salt, and baking soda into a large bowl. Cut in butter until the mixture is crumbly. Add egg, finely grated orange peel, lemon peel, and orange juice all at once; carefully stir until the mixture is evenly moist. Fold in cranberries. Spoon and spread evenly into a greased 9x5x3-inch loaf pan. Bake for 55-65 minutes, or until a toothpick inserted in the center comes out clean. Remove from the pan and cool on a wire rack.

Recipe: Cranberry Sauce

1 cup sugar

1 cup water

4 cups (1 12-oz package) fresh or frozen cranberries

Optional: Pecans, orange zest, raisins, currants, blueberries, cinnamon, nutmeg, allspice.

 Place the cranberries in a colander and rinse them. Pick out and discard any damaged or bruised cranberries. Put the water and sugar in a medium saucepan on high heat and bring to a boil. Stir to dissolve the sugar.  Add the cranberries to the pot and return to a boil. Lower the heat and simmer for 10 minutes or until most of the cranberries have burst.  Once the cranberries have burst you can leave the cranberry sauce as is or dress it up with other ingredients. We like to mix in a half a cup of chopped pecans with a few strips of orange zest. Some people like adding raisins or currants, or even blueberries for added sweetness. You can also add holiday spices such as cinnamon, nutmeg, or allspice. Remove the pot from heat. Let cool completely at room temperature, then transfer to a bowl to chill in the refrigerator.

• healthy eating
• healthy eating tips for the holidays

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Written by Lisa Jillanza

‘Tis the season for eating… turkey, stuffing, pies, cookies, cakes, ham and all the sides! But how do you stay on your healthy eating track when it is so easy to get sidetracked with the holidays?

Experts weighed in (no pun intended) on this topic and have come up with these four healthy eating tips to help you keep those diet goals and still enjoy the delicious meals of the season!

• Try to keep your dinner time close to when you typically eat.
• Keep up with your exercise
• Get your rest.
• Outsmart the buffet – eat your favorites but eat smaller amounts or on a smaller plate.

• Movember
• mens health tips

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Written by Lisa Jillanza

(Continued from Part I…)

One of the most recognizable symbols of Movember is the mustache, often referred to as the “Mo.” Growing a mustache during November is an easy and visible way to show support for men’s health, spark conversation, and raise awareness. Encourage your male employees to participate in a ‘Grow a Mo’ Challenge, where they grow and groom their mustaches throughout the month.

Creating opportunities for education is a powerful way to raise awareness about men’s health issues, and a Lunch and Learn session offers a perfect setting to do so. Hosting an informal educational session during the lunch hour allows employees to learn about critical men’s health topics in a relaxed and comfortable environment.

Invite a healthcare professional, such as a urologist, oncologist, mental health expert, or fitness trainer, to give a talk about pressing issues like prostate cancer, testicular health, mental wellbeing, or general fitness and nutrition tips. These topics are often neglected, and having a knowledgeable speaker can help demystify them while encouraging employees to be proactive about their health.

A Movember Fundraising Day is an exciting way to engage everyone in the office, raise awareness, and make a tangible contribution to the Movember cause. Choose a day during the month where the workplace comes together for fundraising and awareness activities. This could include a “Wear Blue for Men’s Health” day, where employees show support by wearing blue and making a small donation.

Pair this event with fun activities like raffles, bake sales, and casual dress day.