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WELL -BEING

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 Walk It Out!

NOW THAT THE weather is cooler, it’s a perfect time to get your            If you’ve been walking regularly and want to try running, Seneker
daily exercise outside by going for a walk.                             says to incorporate very small amounts of running into your walk,
                                                                        starting with just 30 seconds at a time and alternating with a
   “Walking outside is one of the very best things you can do,”         brisker walking pace.
says Lisa Seneker, Assistant Director of Wellness Center, Navicent
Health. “It’s free. It’s easy. You can do it with your family. You         “Don’t forget to stay hydrated and wear sunscreen, even if it’s
don’t have to have a membership. And nature is very soothing to         cold and cloudy,” Seneker says. “And always warm up your muscles
the body.”                                                              slowly before jogging to prevent injury.”

   If you haven’t regularly exercised in a while, Seneker suggests      IF IT’S TOO COLD OR WET FOR YOUR DAILY WALK, TRY THE
starting with walking at a moderate pace for 10 to 15 minutes, and      INDOOR TRACK AT WELLNESS CENTER, NAVICENT HEALTH.
then incrementally increasing your time and pace.                       VISIT WWW.NAVICENTHEALTH.ORG/WELLNESSCENTER TO
                                                                        LEARN MORE.
   “Little by little, your body will tell you what you can do and what
you need,” Seneker says.

   DON’T FORGET TO        THE ROAD RULES OF
KEEP FOOD SAFETY IN
MIND ON THE ROAD TO  HEALTHY EATING
 PREVENT SPREAD OF
GERMS. BRING ALONG   Eating healthy on the road can be challenging, but with a little
                     effort, it can also be fun and enjoyable.
   HAND SANITIZER
    TO USE BEFORE    HEALTHY EATING WHILE traveling is                   cooler packed with healthy lunches that add
 SNACKING. ALWAYS    important to maintain energy levels, proper         some excitement to mealtime. Turn a boring
 WASH YOUR HANDS     digestion and good overall health. But if you’re    sandwich into something more appealing by
   BEFORE EATING,    not careful, it’s easy to get trapped into a cycle  adding:
   AND WIPE DOWN     of dining on greasy fast food and processed         »» A surprising side—salad in a jar with ranch,
 COMMUNITY PICNIC    convenience snacks.
TABLES BEFORE USE.                                                          to-go veggie soup in a thermos, tortilla chips
                        “It’s OK to enjoy food while traveling,” says       and guacamole
                     Millie Smith, MS, RD, LD, CNSC, Clinical Nutrition  »» A filling snack—apple slices and low-fat
                     Manager at The Medical Center, Navicent Health.        cheese sticks, whole-grain crackers with
                     “You can appreciate new foods in other cities in       hummus, homemade flavored popcorn, cut
                     moderation, but do so in a way that’s not at the       celery with peanut or sunflower seed butter
                     expense of your health.”                            »» A sweet treat—fruit cups in natural juice,
                                                                            homemade mini banana muffins, dark
                        If you’re planning on traveling this holiday        chocolate covered nuts
                     season, Smith recommends bringing along a

                     NAVICENT HEALTH IS HERE TO MEET YOUR NUTRITION NEEDS! CALL 478-633‑5212 TO
                     SCHEDULE AN APPOINTMENT WITH A DIETITIAN.

                                                                         3WINTER 2020 | navicenthealth.org 
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