The Connections Bernards Ridge Edition November 2020

theconnectionsnj.com HEALTH & WELLNESS PAGE 45 BRINGING SAFE, IN-HOME PERSONAL TRAINING TO YOU! Now providing ONLINE PERSONAL TRAINING and GROUP CLASSES By: Jennifer Morrison 2020 has presented new challeng- es and uncertainty, taking a toll on our physical and mental health. But, with a challenge comes opportunity. With 2020 coming to a close and the holiday season just around the corner, I invite you to join me in making a commitment to health and fitness so you can start the new year ready to take on whatever 2021 has to offer. Here are some quick tips to consider: 1- Keep Exercising: If you’re cur- rently following an exercise routine, keep going. If you’re not currently exer- cising or following a program, try walk- ing daily. Studies show that adding just 10 minutes of exercise or movement a day can benefit your health. If you’re not able to complete a continuous 30-min- ute walk, break it up into three 10-min- ute intervals as many days as you can. 2- Remain Hydrated: Drink your wa- ter! Experts recommend consuming at least six to eight 8-ounce glasses per day. This doesn’t include coffee and tea. Maintaining hydration will help deter- mine hunger ques. All too often, hunger is confused with thirst. Skip the sugary drinks and if you’re consuming alcohol, opt for lower-calorie beverages. Since al- cohol can cause dehydration, remember the 1:1 ratio rule: one glass of alcohol to one glass of water. 3- Keep Hunger In Check: Skipping meals with the idea of saving calories can backfire and lead to over eating because you’re so hungry. Healthy, balanced meals, and small snacks with the right ratio of proteins, fats and carbohydrates will help keep you on track and satisfied through- out the day. 4- Mindful Eating vs. Over Eat- ing: It takes about 20 minutes for your body to realize it’s full. Once you finish a meal, pause and have a glass of wa- ter before you reach for a second help- ing. You want to feel satisfied and not stuffed. Here’s my recommendation for enjoying a holiday dinner: Build a salad or vegetable tower in the center of the plate and top it with lean protein. Then, fill the outskirts of the plate with a taste of the extra goodies that make a holi- day dinner so delicious. This allows you to fill up on the nutrient-dense food and still enjoy the “good” stuff without over eating. Also, leave yourself room for that piece of the pie. Holiday din- ners always end with delicious desserts and tasty treats. 5- Have Fun: If you do wind up over indulging, remember: It’s just one day! Enjoy this time and move on. Tomorrow is a new day and the journey can contin- ue. One night of off-course eating or an occasional treat isn’t going to ruin your progress. Need more guidance on where to begin? Email Jennifer@msbhfit.com and I can help get you on track. LET’S COMMIT TO A HEALTHY NEW YEAR Here’s my recommendation for enjoying a holiday dinner: Build a salad or vegetable tower in the center of the plate and top it with lean protein. Then, fill the outskirts of the plate with a taste of the extra goodies that make a holiday dinner so delicious. Need more guidance on where to begin? Email Jennifer@msbhfit.com and I can help get you on track. Jennifer Morrison 908-381-8150 www.msbhfitwell.com