Finding time to walk during the holidays

During this time of year, finding time to keep up with your walking routine can be a challenge. But rather than thinking of it as just one more item on your To Do list, think of it as your secret weapon. Not only will you feel the satisfaction of reaching your daily goal, you will feel the reward of more energy and less stress!

Just a few 10 or 15-minute walks (1,000-1,500 steps) throughout the day can really add up. Here are a few suggestions to get you going:

  • Park your car at the back of the parking lot
  • Take a walking break at work
  • Take a walk around the neighborhood to look at holiday decorations
  • Take a lap around the grocery store or mall before shopping
  • Take the stairs instead of the elevator or escalator
  • Take the long way to the restroom, water cooler or break room

Remember, walking is something you can do practically anywhere and at any time. Pretty soon you will be looking for “walking opportunities” everywhere.

For more tips check out the “Increase Your Steps” post

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Walking and diabetes (video)

Walking is one of the best things you can do if you have diabetes. And if you don’t, walking can delay or even prevent you from getting it.



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Thanksgiving eating strategies

Eating healthy on Thanksgiving can be a challenge. But by planning ahead and choosing a few strategies, you can enjoy the day without the guilt. Here are a few ideas that may help, and remember moderation is key.

  • Take time to enjoy your food. Slow down, enjoy your company and eat mindfully.
  • Take smaller portions. You can always go back for seconds.
  • Take time to enjoy your indulgences. Rate your favorite foods from 1-10 and eat only 9s and 10s.
  • Take time and listen to your stomach. When you are full, push your plate away. No need to be stuffed like the turkey.
  • Take time to eat breakfast and avoid skipping meals before the feast. If you become too hungry you may overeat.
  • Take a dish to pass. The hosts will appreciate it and you can make sure there is a healthy dish available.
  • Take a walk before and after dinner. The extra steps will help curb your appetite and steel your resolve.
  • Take time to compliment the cook – especially if you are doing the cooking.

Above all, remember, this day will not make or break you if you make wise food choices the rest of the year.

For a some healthy food ideas and cooking tips check out our holiday cooking tips Walkingspree member blog.

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Healthy holiday cooking tips


Here are a few healthy food ideas to try when preparing your traditional Thanksgiving feast.

  • Use pineapple or orange juice thickened with corn starch for glaze on vegetables, such as carrots. Do the same thing with cranberry juice for the turkey instead of gravy.
  • Use jams and jellies instead of margarine or butter for bread.
  • When baking replace half of the oil with applesauce to reduce the fat.
  • Replace sour cream with equal amounts of fat-free plain yogurt.
  • Thicken gravy with tapioca and a little water instead of butter or margarine.
  • Use low fat or nonfat cheeses instead of full fat cheeses.
  • Cook the turkey or chicken in the skin and bones for flavor, but avoid the skin when eating.
  • Try adding some extra healthier options with your holiday meal, such as white meat, steamed vegetables without butter and sweet potatoes
  • Only make enough for that meal or make extra and put leftovers in the fridge before serving, or give doggy bags to friends.
  • Use herbs and spices like garlic, cinnamon, fresh basil, instead of condiments like gravy and butter.
  • Be careful not to add to much oil to your meals. Remember 1 tablespoon of oil is 120 calories. Try cooking in wine or lemon juice instead of using excess oil.

Check out our Thanksgiving eating strategies to help you keep your healthy eating goals.

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2012 Count Step-a-Lot Halloween Winners

Congratulations to this year’s winners, who walk away with a $100 Amazon gift card! (To see all the entries check out the Halloween photo album on our Facebook page.)
2012 Walkingspree Halloween Contest Individual Winner: Lisa Peterson, CHNCT
Best Individual
“One Step Past Midnight”
Lisa Peterson
Community Health Network of Connecticut


2012 Walkingspree Halloween Contest Group Winner: Prime Therapeutics
Best Group
“Prime Purrrrformers”
Prime Therapeutics
Hong Pham, Vy Tran, Huyen Hoang, and Alyssa Nguyen


2012 Walkingspree Halloween Contest Honorable Mention: Adam Lavoie, Sig Sauer
Honorable Mention
“Stepping Out in Style”
Adam Lavoie
Sig Sauer


2012 Walkingspree Halloween Contest Honorable Mention: Wendy Shane Cloney-Clark, Teva
Honorable Mention
“I’ll get you my pretties and your little walkers, too!”
Wendy Shane Cloney-Clark
Teva


2012 Walkingspree Halloween Contest Honorable Mention: Rana Helms, Nikki Williams, and Laura Throckmorton and Bobby Kinzer, BankAdvantage Bank
Honorable Mention
Rana Helms (ATM), Nikki Williams (Wilma Flintstone), and Laura Throckmorton and Bobby Kinzer (Peanut Butter and Jelly Sandwich)
Advantage Bank


2012 Walkingspree Halloween Contest Honorable Mention: Beth Sueta, Brenda White and Alma Mora, BCBSM
Honorable Mention
Beth Sueta, Brenda White and Alma Mora
BCBSM
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