This time of year is notorious for bringing out the worst in people. Short fuses, lack of sleep, strained relationships. Yet, for some reason, I don’t think that is how it was meant to be.

Regardless of which religion you subscribe to or what your spiritual beliefs are, I have yet to find a faith with a celebration that originated out of a desire to pull us further from family, bury us deeper in debt and create an atmosphere of chaos and stress. Yet, that is exactly how we tend to celebrate the holidays in our society. What if the holidays were actually intended to focus us on what matters and to simplify our lives for rest and reflection, if only for a few days at the end of the year? How would your holidays look then?

The truth is, we can all make the choice to make our holidays exactly what we want them to be. The key, as with everything, is to keep your values at the center of your celebrations. Here are a few tips to keep the holidays from taking over and to enjoy the peace the holidays promise.

1. Tradition is important, especially if you have children. When your kids are grown, what do you want them to remember about holiday traditions? Even if you decide to travel, set a special event or day that you celebrate at home as a family unit before hitting the road for Grandma’s. Some suggestions: Morning breakfast or brunch while you open gifts as a family. Stockings of small gifts; to keep costs down, make it a mission throughout the year to find small gifts that remind you of those in your family. Decorate the tree together. Sponsor a family in need and provide their holiday meal. Contact a local organization for families in need.
2. Set a spending limit ahead of time and stick to it. Better yet, divide and conquer. Draw names with your extended family so you are not buying for everyone. If there are several families getting together, do a “family gift”. Each family brings a gift for another family. You can make them specific or use them as part of a “white elephant” type game. The important part is to eliminate the need to buy for everyone.
3. Keep the spirit in the season. Whatever your spiritual beliefs are, make room in the celebration for them. Too often, we get so busy celebrating, shopping, cooking and socializing, that we forget to honor the reason for the season. Find out when church services are and commit to attending. If you will be out of town, take the time to find a place to worship while you are there. The quickest way to find yourself immersed in holiday chaos is to lose sight of the real reason you are celebrating in the first place.
4. Go green. Send email cards, instead of using snail mail. Give gift cards instead of spending hours in a mall buying gifts that may end up in a landfill or at Goodwill. For the gifts you do buy, find a more creative way to wrap them than traditional wrapping paper. Again, think landfill.

These are just a few ideas to get you started. Be creative in taking back your holidays. Make a vow right now to avoid the stress and mindlessness often associated with the holidays. And may this be a most peaceful season of joy, family, friends and faith.  Happy Holidays!

Are you working out and not seeing results? Do you need a little help with nutrition or do you just need someone to check in with on a weekly basis? Join the Adventure 212 Fitness weight loss support group, Take it Off, Keep it Off run by our very own Registered Dietitian, Sarah Agena-Wright. You will not get this kind of support or expertise anywhere else in the area.

Each weekly session will include a weigh in and a nutrition topic for discussion. Meetings will start Wednesday, January 4th at 5:30 pm and will run for 45 minutes.

Cost per month is $35 and will be set up through automatic withdrawal with no contract. Meeting drop-in rate is just $10. This includes weekly support through an online nutrition and exercise tracking tool.

For more information please contact Sarah Agena-Wright at sagena@adventure212.com or 715-343-0212 ext 213.

Most of us are so busy with the day to day activities at work that we forget about taking care of our bodies at work.  In the workplace you should always be conscious of basic ergonomics.  Ergonomics is the study of the kind of work you do, the environment that you work in, and the tools you use to do your job.

There are many different types of injuries that you can get in the workplace such as:

• back and neck pain from bad posture
• back and neck strain from incorrect lifting mechanics
• tendon and bursitis from repetitive motions
• headaches or eyestrain

Office ergonomics can help you be more comfortable at work. It can help lower stress and injuries caused by awkward positions and repetitive tasks. Ergonomics focuses on how things are set up in your office work space, such as:

• Your workstation setup, how you sit, and how long you stay in one position.
• How you do a certain task, the kinds of movements you make, and whether you make the same movements over and over.
• Your work area, including light, noise, and temperature.
• The tools you use to do your job and whether they are set up to fit your needs.

The ergonomics of your job is something that you should be thinking about on a daily basis.  Here are some ways to help you take care of yourself throughout the day:

• Try to place your work so that you can sit in a comfortable position while you do it.
• Try not to put too much stress on one area of your body, such as your lower back or arms.
• Change your position often.
• Place notes on your desk or computer reminding you of good posture.
• Turn with your whole body instead of twisting to face your work.
• Take breaks to stretch or get out of your chair every 20 to 40 minutes. If you can, switch to another task.

The more that you can be conscious about how your job effects your body the happier and healthier you can be at your workplace.

There has been a significant increase of female participation in sports such as soccer, volleyball and basketball over the years. This participation increase has also been associated with an increased number of non-contact ACL injuries in female athletes. Studies have reported that female athletes are 2-8 times more likely to suffer an ACL injury than males participating in the same sport. There are many risk factors associated with these injuries; among them, several neuromuscular and biomechanical factors that predispose females to the injury are the easiest and safest to alter.

Females tend to develop certain movement patterns following puberty that create the increased risk. These include landing from jumps with straighter and stiffer legs, the knee falling inward to a greater extent on landings, and the tendency to stop and change direction using one large step versus several smaller steps. The tendencies all put an increased strain on the ACL.

During training athletes should practice landing with a bend in the knees and hips as opposed to a stiff, straight legged landing. This is called a soft landing. The athlete should also focus on landing with the knees straight and not allowing them to fall inward. This must also be taken into account during other leg exercises such as lunges and squats. Some practice time can also be devoted to change of direction drills where the athlete focuses on using several smaller, stutter steps to perform the movements. Addressing these factors and practicing the movements will create greater muscle balance and a better muscle memory of movements that reduce the risk of an ACL injury.

FORD, K.R., G.D. MYER, H.E. TOMS, and T.E. HEWETT. Gender differences in the kinematics of unanticipated cutting in young athletes. Med Sci Sports Exerc. 37:124 – 129. 2005.

HASS, C.J., E.A. SCHICK, J.W. CHOW, M.D. TILLMAN, D. BRUNT, and J.H. CAURAUGH. Lower Extremity Biomechanics Differ in Prepubescent and Postpubescent Female Athletes During Stride Jump Landings. Journal of Applied Biomechanics. 19:139 – 152. 2003.

HENRY, J.C. and C. KAEDING. Neuromuscular differences between male and female athletes. Curr Womens Health Rep. 1:241 – 244. 2001.

LEPHART, S.M., C.M. FERRIS, and F.H. FU. Risk factors associated with noncontact anterior cruciate ligament injuries in female athletes. AAOS Inst Course Lect. 51:307 – 310. 2002.

The Holiday season can be a double-edge sword. We all get to spend a little more time with family and friends, but our quality time spent together usually means we dread gaining the Holiday fifteen. Bistro 212 has a few helpful tips that can assist you in maintaining your current weight throughout the Holiday season. We share ideas that have helped us and others on how to cook a little healthier, chose a bit wiser and plan fun activities that will ward off extra pounds while promoting Holiday cheer!

Tips to Choosing Healthier Fare from a Typical Holiday Buffet                                                           

1. Fill half of your plate with fruits and vegetables. Filling your stomach with fat-free, fibrous foods like fresh or cooked veggies will fill your stomach without extra calories.

2. Don’t skip meals. Skipping meals on a day you attend a Holiday dinner will most likely lead someone to over eat or even over indulge. Snack throughout the day on fruit, vegetables and low-fat dairy products to keep you feeling full.

3. Eat until you are satisfied. Eating to the point of not feeling hungry anymore will allow you to eat less throughout the day, thus taking in fewer calories and keeping off unwanted body weight.

4. Monitor alcoholic beverages. Alcohol contains the most calories per gram than any other food. Carbohydrates are a cool 4 grams/kcal of food, while fat is 7 grams/kcal and alcohol is 9 grams/kcal. Alcohol contains double the amount of energy (calories) than carbohydrates.

Tips to Cook Holiday Food Healthier                                                                                               

1. Use low fat dairy products. Using skim milk, non-fat evaporated milk in pies and low fat cheeses will help ward off extra calories.

2. Substitute with egg whites. Egg whites can be used in replacement to a whole egg in baking and cooking Sunday breakfasts. Anytime a recipe calls for eggs, you can replace half of all of the eggs with only the whites saving you from extra fat and cholesterol.

3. Pumpkin Pies. Using non-fat evaporated milk in pumpkin pies is an easy way to reduce the calorie density of the pie without compromising flavor!

4. Use fresh berries & powdered sugar. When baking for the Holiday Season, use fresh berries either inside or on top of baked goods as a frosting replacement. Not only would you be cutting out extra sugar and fat, but you would be promoting health through vitamin and mineral-rich fruits!

As I opened up the first few pages of the book “Start Something That Matters” by Blake Makoskie, I wasn’t expecting to be challenged before I even hit chapter 1. I had picked up the book from Barnes and Noble the night before, as it caught my eye on my way to the checkout. I knew of Blake’s story and had a similar stirring in me to “start something that matters”, so to the checkout I went.

For those who don’t know Blake’s story, he is the founder of a company called TOM’S Shoes, a company that sells shoes in the United States and gives a pair to the needy for every one sold; a true 1:1 business model. He was told it would never work. He was told too much philanthropy would sink his ship. Want to know how the story ends? Look him up. You’ll be pleasantly surprised that ethical business run by a solid, unwavering set of corporate values can be successful, profitable, even lucrative.

Back to page 1. Blake opens up his book with a quote that struck me as especially profound. It got me thinking and asking myself a question we should all be asking ourselves. What does success look like to me?

Success
To laugh often and love much
To win the respect of intelligent people and the affection of children
To earn the appreciation of honest critics
Endure the betrayal of false friends
To appreciate beauty
To find the best in others
To leave the world a bit better
Whether by a healthy child, a garden patch or a redeemed social condition
To know even one life has breathed easier because you have lived
This is to have succeeded.
(Attributed to Elisabeth-Anne Anderson Stanley)

It begs the question, doesn’t it? What does success look like for you? After all, if you have no end in mind, the journey is without direction and without purpose. You can apply this question to whatever it is you are applying yourself to; your career, health goals, family, relationships, volunteer efforts. What is it you put your energy into and how is it reflecting the success you wish to see in your world?

This question and its answers will likely lead to change, which can be scary. You may find yourself needing to take some commitments off of your plate. You may find there is a relationship that needs to end, or maybe a new one needs to be developed. Now is the time to give YOU the permission to chase after that which you find most important and align yourself with activities, people and challenges that will get you to your definition of success, whatever that may be.

Does the challenge sound overwhelming? Do you feel butterflies in the stomach just thinking about it? Do you feel like doing this would be to go against the grain? Consider this: “If your vision for your life doesn’t scare you, it is probably insulting to God” – Erwin McManus

Dream big. Don’t play small. And grab your definition of success and run with it. You’ll be astounded at what you find!

You’ve all heard this before “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” but why?

Starting your day with breakfast gets your metabolism revved up for a day full of activities.  Think of your body as a car.  You need to put gas in your car to make it run just like you need food for your body to function.  By eating the majority of your calories in the morning it allows for your body to burn through those calories all day long.  If you do the opposite like most of us do and eat a big dinner there usually isn’t much time in between the time we eat and the time we sit on the coach and watch TV or go to bed.  What do you think happens with all those unused calories?  They get stored as fat in all those unwanted areas of your body.

Here are some quick healthy breakfast ideas because we all know you really don’t want to have to think that early in the morning.

• Make plain instant oatmeal with milk instead of water. Mix in raisins or dried cranberries. Top with chopped walnuts.
• Layer low-fat yogurt with low-fat granola and sliced fruit or berries.
• Mix up a breakfast smoothie made with low-fat milk, low-fat yogurt, whey protein and a combination of your favorite fruit or peanut butter.
• Top a bowl of whole-grain cereal with blueberries, sliced peaches or any favorite fruit. Pour on low-fat or fat-free milk.
• Stuff a whole-wheat pita with a sliced ham, scrambled eggs and shredded cheddar cheese.
• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
• Spread almond butter on a whole-grain toasted bagel. Top with apple slices.
• Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.
• Make an egg scramble with egg whites and veggies left over from last night’s dinner.

If you’re struggling with the nutrition portion of your wellness program come see me at Adventure 212 or email me at sagena@adventure212.com

In the 8 years that I have been doing massage, there is one question that I have continually asked myself. Why do people wait so long to get a massage when they are in constant pain?? Whether it is the ache in your lower back from shoveling the snow a couple weeks ago, or the pain in your neck from sitting at your desk staring at the computer all day, pain is not normal and it is your body’s way of telling you “I am not happy.”

I always suggest coming in for a treatment as soon as your start to experience the most basic symptoms. It is better to get to the bottom of the problem early then to wait until it is unbearable. Early treatment can get you back on track quickly; waiting could mean that even with treatment it could take weeks for you to feel better.

Getting treatments on a consistent basis will help to ensure that your body stays in proper working order. A 30-minute massage every couple of weeks will help your body stay healthy and keep you doing everything that you love. Take the time to listen to your body… what is yours telling you??

The season of bundling up and taking refuge indoors is approaching. Adventure 212 has some indoor and outdoor activity ideas to share that will help individuals and families stay active during the cold months of fall and winter. The traditional forms of exercise are not the only way one can burn calories to keep winter weight off. Recreation and various house-hold chores are GREAT modalities of exercise that promote fitness and an over-all sense of well-being.

Practicing thirty minutes of the following activities for people who generally weigh between 125 lb. and 185 lb. will expend the listed amount of energies.

Activity = Calories Expended

• Bowling = 90 to 133
• Indoor Volleyball = 120 to 178
• Walking = 135 to 200
• Dancing = 180 to 266
• Sledding = 210 to 311
• Biking = 344 to 450
• Raking Leaves = 120 to 178
• Chop/Splitting Wood = 180 to 266
• Shoveling = 180 to 266
• Cleaning/Household Chores = 135 to 222
• Cooking = 80 to 100

Most people that start a diet and exercise program lose at least some weight. However, the sad fact is most people that try to lose larger amounts of weight have a hard time keeping the weight they lost off or do not even hit the goal they set at the start of their weight loss.

Why is this? With any long-term project, goal, or objective in life, there are stages. You have planning, preparation, then execution. After you get started and get on a roll for a few weeks most people hit the “hump.” The hump is basically the stage when your initial motivation fades out and you’re left with the monotony and the daily, boring routine of trying to lose weight. It’s a stage where you can become distracted, unmotivated, and can lose track of your initial goal.

Tips of overcoming the hump:

Jump OFF the scale. The first step starts with no longer focusing on the scale. This is a short-term way to reward ourselves, but it’s not entirely accurate. A change in a scale on a daily basis means that you just lost or gain a certain amount of bodily fluid that day.

Add variety. You need to stop doing what you’re currently doing, even if you’re comfortable with it, and try something else. If you’ve been walking and running every day for half a mile, now try riding a bike.

Alternatively, if you’ve been lifting weights, change what exercises you are doing. It will keep you motivated.
Get a buddy. Most people don’t work out with friends or family because they’re too busy and their schedules simply don’t work out with someone else’s. However, working out with someone is great as they occupy your time and boredom with conversation.

Add more intensity. If you’re bored, you might want to make your workouts more challenging by simply adding more miles, heavier weights, more reps, etc. You can also add new activities in addition to the ones that you’re currently doing, add elevation to your run, etc.

Add supplements. If you’re in the hump and aren’t losing any more weight, you may want to add some high quality supplements to your diet. They may be able to boost your metabolism, fight cravings, and help you burn fat.