BE A SMART SNACKER/BUILD A HEALTHY SNACK PANTRY

Snacking, when done well can encourage better food choices by preventing overeating at your next meal, help you get a regular supply of nutrition throughout the day, control hormones that regulate blood sugar and can ensure you are properly fueled for exercise. Keep in mind though that your desire to eat a snack may not be coming from true hunger, so check in with yourself by using the hunger scale when deciding if you should eat one. If you feel you need one, have a mid-morning snack and another one mid-afternoon. Another key element to smart snacking is to create a healthful snack pantry in your work and home environment. Stock your desk, your home, your car, purse or backpack with a few good for you snacks at the start of the week to prevent impulsive eating. Remember, your environment is a key part of eating well throughout the day. If you have not so good choices that surround you, you will likely eat those. So re-engineer that food environment and set yourself up for success! When tracking in your app this week, focus on taking pictures of your snacks and learning your patterns of both quality and timing of snacks. Stop each day and reflect on how your snacks are working for you. Then, make the small, daily, consistent improvements that will move you toward your health goals. We are excited for you to learn how snacking smart can make a key difference in your energy and food choices throughout the day! 

WALK EVEN IF YOU ARE FIT

Walking is the most fundamental part of human movement. It is the underdog of exercise, but it's powerful impact on our health and its simplicity make it an ideal way to move your body. It requires little equipment (good shoes are highly recommended), no gym fees, and can take on so many forms that it’s only limited to your imagination and willingness to commit to it. 

Thankfully, new studies have shown that walking at least fifteen minutes every day can add seven years to your life. One study followed sixty-nine people between the ages of 30-60 and found that those who engaged in daily moderate exercise, such as walking, experienced anti-aging benefits. So, if you know you won’t be able to do your regular workout due to an early morning meeting, taking a 15-minute walk on your lunch break or after dinner could get you the same benefits. This week, challenge yourself to include more walking to your exercise routine, even if you are already doing other forms of exercise. Most of your minutes will be in the grey zone unless you decide to do walk/run intervals or even walk/strength intervals. Remember, a long term health and fitness requires mindfully adding more activity in small ways consistently each day.