STRESS-FREE SPRING BREAK!

It's that time of year again...warm breezes, flowers blooming, bees a buzzing...and spring break! For some, those two words kick up the stress, but we're hoping this special WORK-LIFE BALANCE: SPRING BREAK blog will help.

Some of you may be able to take some time off from work for a spring break with family, some will be working while kids are home, and those without kids may want a little “spring break” for themselves.  See the section below that applies to you! 

FOR FAMILIES WITH CHILDREN AT HOME: 
Having some activities on hand, you can keep kids busy so they aren’t bored, which can help to minimize your stress level.

Tip:  For the activities below, invite your kids to help make choices.  The more they are involved in the decision-making process, the more interested they will be:

- Spring Cleaning…spring break is a great time to get the kids involved with kid-friendly and reward-based activities…the magic word is “incentives.”  Motivate your kids with rewards for their hard work (extra play time, a few bucks, watch a favorite show, or make a special dessert) It can be fun, inexpensive, and gets your home organized. Here are a few examples:

o Clean out the garage, closets, or basement

o Plan a yard sale (put the money earned towards a family activity)

- Service-oriented spring break

o Teach kids to helping others in your community by walking a race to support a cause or participating in a community clean up

o Contact a local organization  to learn about the projects they are working (Habitat for Humanity, your church, a soup kitchen, etc)

- Get out and explore together

o Camp in your backyard or hike in a nearby park.  These activities get everyone out of the house and into nature.

- DIY Activities

o You don’t have to be Martha Stewart for “Do It Yourself” crafts, such as baking, gardening, or making pop-up art. You could go to the local park for a picnic or ask the kids to act out a play.

- What’s happening around town?

o Ask your local community center or library about free activities like story time, board games, basketball and kick ball.

FOR PARENTS WHO WILL BE AT WORK:

Many parents have to work during spring break and this can be stressful.  For those of you who will be working, here are some helpful tips on child care solutions:

- Who in your community can help?

o Local babysitter, college student home for their spring break, family member, fellow church members, or close neighbors?  You might be surprised to find who can help for a few days.  If paying for child care services isn’t possible, you can offer to make them dinner, watch their children when you’re off from work, or mow their lawn for a week.  Tip:  Ask them what they need help with that you can do.  Maybe you can sew and they need some pants or a shirt mended?  Or you’re good with cars and can change their oil? Tip: To feel more comfortable, you can ask the child care provider to call or text twice a day with an update.  Ask a neighbor to stop by to check in on everyone and say hello.  Also, look at the list above of activities that the child care provider can try.  

o Your local community center might have day time programs for kids.

o Contact Carebridge EAP for more services and ideas 800-437-0911

The right combination of these activities and tips can make spring break easier to manage.  Take a lot of deep breaths and get your kids involved with the planning so everyone can have a fun and memorable spring break.

FOR THOSE WITHOUT CHILDREN:

If you’re able to take a whole week off from work or even just a day or two, you can have your own spring break too!  You deserve to have fun and relax also. 

o   Make plans with friends and family members that you have been out of touch with
work on your to-do

o   Enjoy outdoor activities

o   Pamper yourself

o   Create a meal plan with a list of easy dinner ideas

o   Volunteer your time to help out a local organization

Taking time away from work periodically can help to rejuvenate your and help you to feel refreshed when you return to your job.

Enjoy!

NUTRITION COACHING AVAILABLE!

All SCA employees are eligible to receive health coaching from several specialists on the HealthNEXT team.  This includes nutrition coaching, which can be short or long-term, depending on your needs.  In this week’s post, we are highlighting this valuable service.

Why is it so important to eat healthy?

• Reduce your risks for diseases like: heart disease, cancer, and diabetes
• Keep off excess weight
• Have more energy
• Sleep better at night
• Keep your brain healthy as you age
• Keep your body, muscles and bones healthy

What are the eating challenges I might be facing from day-to-day?

 *I am confused about labels/portions

 *I am addicted to sweets

 *I don’t know what to eat and when

 *What type of diet should I follow, if any?

 *How do I start my own diet plan?

 *How can I get motivated to start?

 *What should I eat at work?

 *How do I prepare quick healthy meals for my family?

How can a Nutrition Therapist help me?

 *Speak with you personally about nutrition and lifestyle questions

 *Create a personalized plan of action to help with your specific nutrition goals

 *Provide on-going correspondence and support with nutrition issues along the way

 *Keep you focused on your nutrition goals

Who is SCA’s Nutrition Therapist?  

At HealthNEXT, Ginny McGovern, MS, RD, LDN specializes in all sorts of nutrition related areas.   She is available to help guide you on a short or long-term basis regarding any nutrition-related areas of concern.  You might work with her on controlling blood sugars, reducing cholesterol and triglycerides, losing weight, improving your family’s nutritional health, getting sample meal plans, label reading, portion control, or vitamin/supplement questions.  She will personalize your nutrition consult based on your questions or needs.

Please tell the Behaviorist at your health assessment if you would be interested in receiving a phone call or e-mail from Ginny, to work with you for improving overall lifestyle health and well being.  You can also let us know you are interested by e-mailing Dr. Haaz at shaaz@corporatehealthsolutions.com. 

PROTEIN MYTHS AND FACTS

During the health assessments, we talk with a lot of people about nutrition.  Sometimes, people are trying to eat a healthy diet, but they are relying on information that is not quite accurate.  In this week’s post, we discuss some common beliefs about protein.  Some are a little bit true and some are not.  We hope this information helps to guide you as you move toward healthier eating for you and your family.

Protein should be the main dish.

FALSE:  Unfortunately, restaurants haven’t caught on.  Try to think about fruits and vegetables as being the main dish, with protein and whole grains each playing the role of a side dish.  If you imagine your plate cut in half, one side should be all fruits and/or vegetables.  The other side should be half protein and half whole grain.  There is also room for a little bit of healthy fat.  That might be a bit of olive oil used in cooking or a sprinkle of crushed nuts on top of a salad.  Your protein serving should be the size of your fist, approximately 3-4 ounces.  Restaurant portions are usually at least twice that size!

A high protein diet is a good way to lose weight.

NOT REALLY: People on a high protein diet do actually tend to lose weight quickly.  Unfortunately, it comes at a price.  This weight loss happens because carbohydrates hold a lot of water.  When your body isn’t getting a lot of carbohydrates, it sheds water.  You haven’t actually lost fat.  Your body may then go into a state called ketosis, where your liver doesn’t have enough glycogen and starts splitting fat cells.  This is actually quite dangerous and not sustainable.  Most people who go on an extreme low carbohydrate diet gain back most or all of the weight they lost.  Mr. Atkins was obese when he died of a heart attack.

Vegetarians don’t get enough protein.

FALSE: There are probably some vegetarians that don’t meet the recommended protein requirements.  Just as you can be an unhealthy meat-eater, you can also be an unhealthy vegetarian.  Living on spaghetti and French fries might be vegetarian, but it is certainly not healthy.  It is not difficult for vegetarians to get enough protein if they are incorporating legumes (beans, lentils, split peas, soy products) and nuts in their diet.  These are actually very healthy protein sources for meat eaters also!  Fat-free dairy and egg whites are also good sources of protein for some vegetarians.

It is important to have protein at every meal.

TRUE: This is actually a good idea.  Protein can help you to feel full for longer and it can slow the rate that your body converts your meal to sugar (known as the glycemic index).  Instead of having all of your protein at dinner, when your body can’t process it, try to have little amounts of protein with every meal and snack.  Most Americans eat more protein than they need, so keep your portions small.  To determine your individual protein needs, you can use this online calculator.

Red meat is the best source of protein.

FALSE: Red meat is high in protein, but it is also high in cholesterol and saturated fat.  Fish (not shellfish) is a much healthier source of animal protein, followed by skinless poultry.  Try to limit your red meat intake to 1-2 times per week, especially if your LDL (bad cholesterol) or triglycerides are high, or if you have a family (or personal) history of heart disease. 

Eating more protein will promote muscle growth.

NOT WITHOUT LOTS OF EXERCISE:  Only strength training can build muscle, no matter how much protein you eat.  Muscle growth does require adequate protein intake, so try to have a protein rich snack (approx. 25 grams) AFTER your workout, when your muscles are busy repairing.

Protein is an essential nutrient.

TRUE.  Absolutely!  Protein is not just necessary for keeping your muscles strong.  It is a building block of your DNA and critical for countless functions within your body.  Your body needs a combination of protein, carbohydrates and fats.  Ideally, these should come mostly from whole grains, fresh fruits, colorful vegetables, nuts, egg whites, and fat-free dairy.  Protein is one important puzzle piece in the larger picture of optimal nutrition. 

Hopefully this article has helped to clarify some myths about the role of protein in a healthy diet, so you can continue with confidence on the road to optimal health and wellness!

HAPPY HOLIDAYS

We wish you a  joyful beginning to the spring season, as well as whatever festivals you and your family share together this time of year.  Please check in next week for a new blog article about healthy living.