Articles
Family Gatherings
Family Gatherings
Gobble gobble and Happy November! We all know that special holiday is coming up. It’s the holiday with orange pumpkins, cold weather, and plenty of desserts to go around. Yes, you guessed it! It’s Thanksgiving!
To me, Thanksgiving is all about spending time with people you love, sharing delicious food, and making special memories with great company. If you’re looking to enjoy this holiday to the fullest, the tips below should help make this Thanksgiving a memorable one. Just don’t forget the peach cobbler and mashed potatoes when you visit your in laws!
- Put electronics away. It’s very easy to get distracted with the news, social media, and the most current football scores. These distractions can prevent us from being truly present with the people we care about the most. So, instead of looking down at your phone, look at the person right in front of you. Talk to them and observe their body language. Listen to their words deeply. Being with them fully will make your interactions much more meaningful.
- Express your gratitude: At times we can take people for granted. For example, our parents are only a phone call away, yet we can get lost in our lives and forget to tell them how much we appreciate their support. Tell your loved ones that you care about them and if there is someone you haven’t spoken to in a while, let them know you’re thinking about them. Small words can go a long way to make someone feel loved and appreciated.
- Everyone matters. Yes, EVERYONE matters! Whether it’s your distant relative from the east coast or a cousin you haven’t seen in a while, make that person feel welcome and at home. A simple “how are you” or “what’s new” can help build bridges and connect you both. In addition, my dogs (I have 3!) mean the world to me, even if they’re not human. Furry pets are always there for us, so everyone in your extended family should receive love.
- Sweets and carbs in moderation: Eating lots of carbs can lead to a bigger waistline, so it’s all about moderation. I’m not saying to cut them out completely but enjoy them without overindulging. Have a small bite and then try to stick to other foods that aren’t super high in carbs. In addition, if you have too many carbs, you may start to feel sleepy and tired, and you won’t be your best when you’re playing Pictionary and Scrabble against your family and friends.
I hope you all have a great Thanksgiving and take some time for yourself to recharge and reconnect.
Walktober
Walktober
Happy October! Can you believe we are already in the Fall? The leaves are starting to change color and the weather is (finally!) becoming cooler.
With the temperatures dropping, now is the time to enjoy the outdoors before it gets too hot. One of the best things to increase our physical activity without going to the gym is walking! Walking has tremendous benefits, which include improving your cardiovascular endurance, reducing stress, while simultaneously energizing your mind and body.
Below are some tips to make the most out of your walks. Just know anytime, anywhere, you can add in a short fitness break to take some self-care for your body.
- Walking can burn approximately 200 to 300 calories per hour. If you want to increase your caloric expenditure, try walking faster and bring your knees up higher during your walks.
- If you feel like you need some fresh air, try going to for walking meeting to be outside and enjoy the beautiful weather.
- Finding a walking buddy can help keep you accountable and keep you company on your walks. Plus when you both are walking, sharing stories and supporting one another will help you on your fitness goals.
- If you don’t have 30 minutes to walk continuously, you can try taking small walking breaks that add up to 30 minutes. Doing just 5 minutes at a time is still a great way to add in a short fitness break.
Finally, if you are interested in participating in a Virtual Walking Program, you can try to join Walktober, a 4-week virtual program to improve your physical activity. You can participate in this program virtually or join a team and participate with your peers! See below for more information.
Learn More
Practicing Gratitude
Practicing Gratitude
When I was in college, I was walking across from a bulletin board, and something caught my eye. Normally I would continue to walk, but something told me to move closer. What caught my eye was a picture of someone holding an umbrella in a thunderstorm. The caption underneath read “Life is 10% what happens to you and 90% what you make of it.”
Throughout life I’ve come to think back to this quote, and it still resonates with me to this day. Life can throw obstacles in our path, and it might seem like we’re constantly on the grind trying to survive. Sometimes we can feel overwhelmed and frustrated because life doesn’t go our way. Like difficult events, rain is normally associated with sadness, grief, or despair. The challenges and obstacles in life, like the rain, can seem like it pours and pours without end in sight. Sometimes it seems like we can’t even catch a break when we’re pushed to our limits.
Although we can’t change life’s events, one thing that we can change is our outlook on life and adopt an attitude of gratitude. Gratitude is a positive emotion in which we express thankfulness and being appreciative to life’s events, even during difficult times. Studies show that practicing gratitude can help people feel positive emotions, savor good experiences, and build strong relationships.
If we look at the rain and our perspective, we can adopt gratitude with our perception of rain and our association with it. For example, the sound of rain is peaceful and therapeutic. Rain is essential for supplying water and feeding plants, so it’s a natural part of existence. And finally, we know that if it does rain, the sun will eventually burst from the clouds, and afterwards a beautiful rainbow will form.
Below are some tips on how to practice gratitude daily. Just know that a little practice can go a long way to shifting how we think and feel.
Start a gratitude journal:
One of the easiest ways to start a gratitude practice is to create a gratitude journal. You can have prompts such as what went well today, name 3 things you’re grateful for, or who in your life can you express gratitude towards? Writing it down will help you remember what you already have, and what we already have is more than enough.
Reframe difficult events and find opportunities for growth:
I don’t disagree that life is hard and difficult at times. However, I’ve noticed that I’ve personally grown the most during challenges. Whether it was graduating college, buying my first home, or learning how to play a new sport, all of these events shaped me to who I am today. Consequently, think about an event that has given you discomfort and see if you can find a learning lesson from it.
Express gratitude to others:
Finally, research shows that when we express gratitude towards others, both you and the person demonstrate positive emotions and feelings. Doing small gestures such as telling someone why you’re thankful for them or giving someone a genuine compliment will do wonders to making someone feel good.
I wish everyone a great day and I’m thankful you are reading this!
Setting Behavior Goals – SMART Skills
Setting Behavior Goals – SMART Skills
There is a common misconception that making improvements to our lifestyle is as easy as pressing a button and flipping a switch. Once that button is pressed, we don’t need to do anything else, and our goals are met. Right?
Many of us have tried to set New Year’s Resolutions or started a new diet or exercise regimen. Often, we fall off the wagon and we’re left with seeing our goals fade into the background.
When we set these goals, we usually have the information or the “what,” and the motivation or the “why” for our goals.
Let’s use fitness for example:
- The “what” for fitness is as follows—We know that we should exercise 30 minutes a day, walk 10,000 steps, perform resistance training, and elevate our heart rate to condition our cardiovascular system.
- What is the “why” for fitness? We want to live longer and healthier, be able to do all the things we love without limitations and feel confident about how we look.
So, what’s the issue? Is having the “what” and “why” enough for behavior change?
The big thing that most people miss when setting goals is the “how”. We need to create a plan to know exactly what we need to do and stick to it.
How are we going to make sure we are going to start and stick with our goal? By using a SMART action plan! Here’s what SMART stands for:
- S – Set a goal (it should be a specific action that you’re 100% confident you can do)
- M – Monitor your progress towards that goal
- A – Arrange your world for success (how can you set up your environment to make this goal easier to reach?)
- R – Recruit support (who can help you and keep you accountable?)
- T – Treat yourself every time you reach your goal (a goal that is rewarded is repeated). A simple pat on the back is a great treat!
Use the attached SMART action plan worksheet to help identify “how” you are going to meet your goal.
Want help setting a goal? Live Well Be Well is proud to offer a program called Small Changes, BIG GAINS! This month-long program aims to teach you the “what”, “why” and “how” and provide skills and resources to change your behavior for the long run! Our staff will teach you how to set small goals, which will improve your health tremendously.
Registration is open until August 5, (Register Here). We hope you take the initiative to make your health a priority!
If you are not able to join this program, use the SMART Action Plan Worksheet to get you started on your wellness goal!
Summer Safety – Preventing Heat Exhaustion
Summer Safety – Preventing Heat Exhaustion
Woot woot! Summer is finally here. Like many of us, I love being outdoors and spending time with my loved ones. My favorite activities include being by the water, going on hikes, and feeling the sun against my face and wind against my skin.
However, one of the most important things I’ve learned over the years is to protect yourself from the heat and stay hydrated. During the summer, our bodies must thermoregulate and adapt to the heat, and this can lead to heat illness and heat exhaustion. I’ve personally experienced this and it’s no joke. I remember my body becoming weak and my vision blurring. Worse, I could barely stand up and I had to sit down to cool my body off.
-
Below are some tips to enjoy the outdoors safely and prevent heat exhaustion from occurring.
- Monitor how you feel. If you are dizzy, fatigued, have a headache, pale skin, or rapid heartbeat, take a break, and contact a medical professional as needed.
- Drink plenty of fluids and avoid excessive caffeine and alcohol as these can lead to further dehydration.
- Wear layers. Remove tight or unnecessary clothing to help with regulating body temperature. These can restrict your body and prevent you from cooling off.
- Apply other cooling measures as needed, such as a fan, ice towel, or a cold shower.
-
In addition, heat exhaustion is preventable through maintaining hydration. Below are some tips on how to drink plenty of fluids during the summertime.
- Pack plenty of water. Usually if you feel thirsty, you are already dehydrated. Having an adequate supply of water will help you stay hydrated no matter where you go.
- Although there is no exact number on how much water you should drink, a good rule of thumb is to divide your bodyweight by 2 and drink that number of ounces each day. Increase this amount if you are active or exercise regularly.
- Eat food with high water content. Cucumbers, celery, tomatoes, watermelon, spinach, strawberries, grapefruit, and broccoli are all great examples.
- Plan accordingly. Summers in Sacramento can reach triple digits and for extended periods of time. If you’re exercising during peak hours, this may cause a huge strain on your body. Know that it’s better to workout early in the morning or skip your workout if it’s during excessive heat.
If you want more resources, you can visit CDC’s website on heat related illnesses. Have an active and healthy summer!
This website uses several features that are not available to the browser you are using.