Wellness Page Vision

Our vision is to provide quality support to both staff and clients in their personal and professional development of healthier lifestyles.

Wednesday, November 28, 2012

FREE LUNCH



Please come out and enjoy a FREE LUNCH in celebration of
IL FORNO’S Annual Community Day. Everyone is welcome!

Monday, December 3rd from 11:00a.m. - 2:00p.m.
27 Airport Road, Fitchburg
978.345.2511


Lunch includes soup, bread, pasta & meatballs and fruit for dessert! 

Tuesday, November 27, 2012

8 Healthy Ways To Boost Energy

Taken from CNN Health Column
Editor's note: Tiffany Barrett is a registered dietician at Emory University's Winship Cancer Institute.
(CNN) -- As our energy levels decrease because of our overstressed lifestyles, many people look for a quick fix to combat fatigue.
Energy drinks mask the symptoms of fatigue and dehydrate the body. The majority of energy drinks contain excess sugar, high levels of caffeine and other stimulants.
Recently, the 5-hour Energy shot and Monster Energy drink have come under fire.
The Food and Drug Administration said this month that 13 deaths have been reported after consumption of 5-hour Energy. Last month, the parents of a 14-year-old girl filed suit, alleging that she died after drinking two Monster Energy drinks in a 24-hour period. Anais Fournier's underlying heart condition was complicated by caffeine toxicity, according to the death certificate.
FDA checks reports on energy shot
Relying on caffeine and energy drinks makes us feel worse in the long run by causing our system to crash.
Continued fatigue decreases the immune system, making us more susceptible to depression and illness.
So what to do? Exercise, sleep and reducing stress are important in fighting fatigue. But our eating habits also directly affect energy levels. And nutrition can affect energy levels throughout the day.
Here are some tips on healthy ways to boost your energy:
Drink water
The body needs water -- multiple glasses a day.
Being hydrated is an easy and inexpensive way to increase energy levels. You don't need vitamin water or sports drinks; they only add extra unneeded calories. Keep a fresh water source with you at all times and drink throughout the day. Add lemons, limes or oranges for taste variety.
Eat breakfast
This is the meal that sets the stage for the entire day. Studies show that breakfast helps keep you alert, starts your metabolism for the day and keeps you satisfied until lunch.
But a healthy breakfast is the key. Good options include whole-grain cereals, breads, fruit and lean protein instead of doughnuts, pastries and white breads. A hard-boiled egg sliced into a whole wheat pita, oatmeal with fruit, and whole-grain toast with natural peanut butter are all healthy choices.
Don't forget protein
Not consuming enough protein during the day can be a primary reason for fatigue. Protein-based foods provide the body with fuel to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source. You can find protein in poultry, fish, lean red meat, nuts, milk, yogurt, eggs, yogurt, cheese and tofu.
Keep your carbs smart
Carbohydrates are the body's preferred source of fuel. Pick whole grains like cereal, brown rice and whole wheat bread, and avoid sweets, which cause energy to plummet. Many processed carbohydrates contain little to no fiber. Always read the nutrition label.
Snacks are important
If you let yourself get too hungry between meals, your blood sugar falls, and you get lethargic. Keep your blood sugar and energy level steady during the day by consuming snacks. Choosing the right snacks prevent peaks and valleys in energy.
Combine complex carbs with a protein and/or fat for lasting energy. The protein and fat slow the breakdown of sugar into the blood, preventing fatigue. Snacks also can prevent overeating at mealtimes. A few examples of smart snack choices are yogurt with fruit, mixed nuts, veggies with hummus, pears with almond butter, whey protein shake or blueberries with a cheese stick. Plan ahead!
Omega-3 fatty acids
Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Try to focus on omega-3 fats from food rather than supplements. Excellent sources include salmon, tuna, walnuts, flax seeds, leafy greens and hemp seeds.
Magnesium
Almonds, walnuts and Brazil nuts are rich in magnesium, a mineral important in converting carbohydrates into energy. Other good sources of magnesium include whole grains and dark green vegetables.
Don't skimp on calories
Skimping on calories decreases your metabolism and causes you to feel lethargic. Keep your energy levels high and increase metabolism by meeting your caloric needs each day. Whole foods are preferred over supplements to obtain protein, fiber, vitamins and minerals instead of one or two single nutrients. Consume a variety of foods for overall health but also to keep your energy levels high

Monday, November 26, 2012

New Week New Challenge New You

Welcome to Monday! It's a new week and time for some "new-ness". So look down and find a NEW exercise to challenge yourself with during the day and the week, a NEW motivational quote, a NEW fun activity to do at home with your child(ren) and some NEW upcoming events.
As much as I enjoy all things nostalgic and sentimental, I like NEW too. Enjoy!

High Knees



For simlified and/or advanced versions of this amazingly beneficial exercise check out the link below:

Motivational Quote



Someone once told me that if its easy then its usually not worth it in the end.

Family Fun at HOME

My FUN CUP!

What You Need:
Using scrap paper cut into strips
regular piece of scrap paper
An old cup or even a can or container that is small and without sharp edges
Crayons, markers, pen
scissors and tape
Creativity


What To Do:
Think of a bunch of fun things that you and your child can do together (not involving the TV, computer, etc.)
Write each one on a strip of recycled scrap paper
Fold up each strip and throw it in the cup or container
Have your child color a picture on a larger piece of paper that can wrap around the cup or container
Tape it onto the cup or container
Shake the cup and have your child pull out a game and have fun

Some Fun Ideas:
Tic Tac Toe with teddy bears on the floor
Duck Duck Goose with everyone in the house
Hide and Seek
Fitness Contest
Hula Hoop
Tag
Balloon Play
Freeze Dance
Crazy Dance
You're a Rock Star (each member gets a chance to perform while the others watch and applaud)
Go For A Walk
Simon Says

Be Consistent:
Providing your child with quality play time everyday is essential to their development and learning. Pull out your cup and let the fun begin. Add different games or activities as time goes on.

Upcoming Events

Here is whats coming up in the weeks to come:

*Friday, December 7, 2012 from 4-7p Boys & Girls Club Family Night with demonstrations and performances. Free of charge. All ages welcome. Come on out and enjoy the night!

*December 9, 2012 at 3p Fitchburg Airport, Children will get to see Santa arrive on a helicopter and meet him and his elves. Children will receive a present and juice and cookies will be served. Grab your camera and be there with your child.
*December 4, 11, 18 (Tuesdays) 10-11:30a at Cleghorn neighborhood Center in Fitchburg, Parent Child Play Groups

Click the UPCOMING EVENTS tab and scroll down to fin dmore info and details of each event.

Wednesday, November 21, 2012

Happy Thanksgiving

Question: If April showers bring May flowers, what do May flowers brings?
Answer: Pilgrims. (hehehe)

Happy Thanksgiving!!!!

Tuesday, November 20, 2012

Thanksgiving Tips


Thanksgiving Tips:


*Use smaller plates so you can more easily control your portion sizes.
*Drink lots of water before and during your meals. It helps fill you up so you eat less.
*Have a tall glass of skim or 1% milk with your dessert. It will fill you up faster and may prevent you from going back for that second slice.
*Take the time to sit down and slowly enjoy your dessert. If you take the time to enjoy each taste then you are less likely to need that second piece because the first one was eaten so fast that you don't remember what it taste like.
*Make a commitment with a friend or family member that every time you hear a code word you will do an exercise. For example: FOOTBALL MEANS 10 JUMPING JACKS. Its fun, makes you feel better about eating that extra scoop of stuffing and having a buddy keeps you accountable.
*Hold a contest to see who gets the last piece of ___________. For example: most amount of push ups in one minute, or who can do 20 push ups faster.
*Put on music and let the children do what comes naturally, dance. Join them.
*Enjoy the company of your family and friends. Life is not life without relationships, love, and laughter.  

ZUMBA

GREAT WAY TO BURN OFF THOSE EXTRA THANKSGIVING CALORIES


Join Us for ZUMBA
ONLY $3 (18+)
This Saturday, November 24, 2012 at 10:30a
The Hope Center, River St., Fitchburg, MA

Monday, November 19, 2012

Thankful




With Thanksgiving coming up lets take a minute to take inventory, of all the the people, things and realities that we are thankful for. Like......

Children                                   
Crayons                           
Food                     
Butterflies
Dance                                      
Plumbing                          
Clothes                  
D.Js
Chocolate                                
Options                            
Self Expression      
Books
Love                                        
Phones                            
The abilty to walk   
French Toast
Make-Up                               
Blankets                           
Air                         
Choice
Lotion                                      
Colors                             
Hugs                      
Vacations
Family                                     
Writing                             
Music                     
Pay Day
Friends                                    
Shoes                               
My Bible                
Hand written letters
Freedom                                  
Sneakers                         
Doors                     
A vehicle
A job                                       
Crazy Socks                    
Education                
Library Card
Drinkable water                        
The Changing Seasons
A place to call home                 
Support                                              
Burpees
Rainbows
Pets                                         
Positive People 
Talent
Photography               
Differences             
Similarities                

..........just to name a few.



Wednesday, November 14, 2012

Sweet for Sweet Potatoes


Sweet Potatoes are not only tasty but they have some great health benefits...
  They are high in Vitamin B6, have Vitamin c, Vitamin D, potassium, iron and magnesium.
  They are high in beta carotene which ward off cancer & protect the body from aging.
  Their natural sugars are released slowly into the bloodstream.
  They are versatile; they can be baked, roasted, pureed, steamed, or grilled.

For more info on the benefits of sweet potatoes check out this website:
http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html?page=1


Sweet Potato Fries
Preheat oven to 425 degrees
Rinse and chop sweet potatoes in wedges
The thinner the wedges the faster they cook
Add a little bit of olive oil, coarse salt and pepper to taste
Mix thoroughly
Lay on a flat cookie sheet
Cook 15-20 mins, turn over and cook again for 15-20 mins
Inside should be soft and outside should be crispy

Substitute salt and pepper with sprinkles of sugar and cinnamon for a sweet snack

Tuesday, November 13, 2012

Happiness is a Choice

Happiness is a choice.
There are SO many reasons to be happy.
What are yours?

Monday, November 12, 2012

Upcoming Family Fun Events & Free Food


Wednesday November 14, 2012
**Rhythm & Movement**
10-11:30a at Family Resource Center at Fitchburg Community Connections

**Child Yoga**
3:30-4:15p at Garden Room at Fitchburg Public Library

Thursday November 15, 2012
**Thanksgiving Dinner**
5-6:30p at Faith United Parish , Fitchburg

**Fuel Up To Play Family Fun Event**
6-7:30p at Crocker Elementary School, Fitchburg

**T.O.P.S. Take Off Pounds Sensibly**
5:30-7p at Fitchburg Public Library

Thursday November 20, 2012
**Cleghorn Neighborhood Center Thanksgiving Dinner**
5-7p at St. Joseph's Church, Fitchburg




FOR MORE INFO AND CONTACT INFO CLICK ON THE "Upcoming Events" Tab, under the header above, and scroll through to find the event and the information.

Happy Veteran's Day

On behalf of Community Health Connections I would like to extend a sincere Thank You on this Veteran's Day to all of our military employees and families, current and past, who have served and put their lives on the line so that we enjoy our daily freedoms. You are GREATLY appreciated!  

Great American Smokeout

THE GREAT AMERICAN SMOKEOUT

The American Cancer Society is marking the 37th Great American Smokeout on November 15 by encouraging smokers to use the date to make a plan to quit, or to plan in advance and quit smoking that day. By quitting — even for one day — smokers will be taking an important step towards a healthier life – one that can lead to reducing cancer risk.
Tobacco use remains the single largest preventable cause of disease and premature death in the US, yet about 43.8 million Americans still smoke cigarettes — Nearly 1 in every 5 adults. As of 2010, there were also 13.2 million cigar smokers in the US, and 2.2 million who smoke tobacco in pipes — other dangerous and addictive forms of tobacco. For more information click the link below.

Friday, November 9, 2012

Naturally Fighting the Common Cold

1. Get plenty of sleep. A fatgued body is more susceptable to sickness.

2. Wash your hands with soap and warm water regularly.

3. Use antibacterial lotion or gel when necessary.

4. Eating spicy foods act as a natural decongestant.

5. Drinks lots of water.

6. Tea with honey helps sooth the throat.

7. Keep your home warm and dry. Use a vaporizer or crack a window if it becomes too dry.

8. Limit sugary and junk food. If you give your body the proper fuel (fruits, vegetables, lean proteins, whole wheats) it needs, your immune system is stronger and better at fighting off viruses.

9. Regular exercise has so many physical benefits including keeping your immune system strong, which helps you fight off and prevent contact of colds and other sicknesses. Heavy breathing helps flush the lungs of bacteia and sweating helps the body remove toxins and waste. 

10. Relax. Stress plays a major role in your body's susceptibility to sickness. Take your 10 minutes, breath, meditate, do yoga, read a book, dance or just go for a slow stroll.

Jumping Jacks

Jumping Jacks are an easy and amazingly beneficial exercise...
*delivers more oxygen to your blood stream,
*is a vigorous exercise; which sharpens your focus and energizes you,
*burns fat,
*is a full body exercise, &
*releases endorphins; which help you get happy, burn fat & relive pain. 

Get up and do 20 jumping jacks. Try to do them every hour on the hour while at work. It takes less than a minute and they'll make you feel better, so your productivity will sore.

**Children learn best by example. If they see you doing them, they are more likely to join you.**

Today's Quote

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted.
~Denis Waitley


No one ever laid there at the end and wished they watched more television or worked more. Be sure to take the time to spend with your family & friends.
Go for a walk together, play tag, have a dance marathon, grocery shop and/or cook together.

Wednesday, November 7, 2012

Kids Skate Free

Go to this site and register your child and your email address.
You will get 2 FREE passes per week for your child to skate at
Roll On or at any participating skating rink near you.
If you grab a pair of skates from a consignment shop or Play It Again Sports, you just found yourself a Fun and Free Physical Activity for your child as the days get colder and darker.

Jessica's Daily Affirmation

Jessica's Daily Affirmation
This is a few years old but I stumbled upon it again last night and it had the same effect on me.
It is both funny and inspiring. Check it out.
I can do anything great...yeah, yeah....

Monday, November 5, 2012

Halloween Candy Ideas

Things To Do With All The Halloween Candy



1. Count out all of the candy with your child. Divide it in half. Bring the other half to work to distribute among co-workers who don't have children.

2. Use the mini pieces of candy as a reward for eating fruits and vegetables. After lunch, if all of your and your child's fruits & vegetables were eaten, treat yourself & your child to one piece of candy. Do the same after dinner. The small portion size of candy keeps your sweet tooth at bay and gives you a nice reward for eating healthy. It is also much smaller than the usual dessert we generally serve ourselves. (If you let your child pick the candy s/he wants and sit it on the table in front of them, they are more likely to clean their plates because the reward is visible.

3. If you had a really good or really bad day and want to indulge in some chocolate. Set a limit of either 2 or 3 pieces and sit down with a tall glass of skim or 1% milk. Enjoy each piece and eat each slowly.  This way you are getting calcium, are filling up with the milk, and enjoying a delicious treat.

4. Use the candy to play a game that encourages movement. I had my daughter and her friend pick 1 piece of candy after dinner. I hid the candy and created a treasure hit that involved them going into every room of the house (up and down the stairs) and doing some physical activity before moving on to the next clue. She had so much fun and was so excited when she found her "treasure". She asked to play again and the next time the treasure was hidden Barbie dolls. It took about 5 minutes to write out the clues and hide the cards. She practiced reading, got some exercise, used her problem solving skills and earned her treat. Try it with your child. Let me know how it goes.

QUOTE OF THE WEEK

He has has health, has hope; and he who has hope, has everything.
~Thomas Carlyle

America On The Move


Great website with fitness and nutrition ideas.
Check it out. 

Friday, November 2, 2012

Weekend Take Away

Quote
Happiness is not something you postpone for the future; it is something you design for the present. ~Jim Rohn

 Food Tip
portion Control TIPs:
1.Water to the rescue... Before sitting down to enjoy your meal, drink 1/2 glass of water. You'll be getting the water you need and controlling your portion size.
2.When eating out, ask for a take away container when you order. When your meal arrives, save 1/2 of it in the container. You’ll have lunch for the next day and space for a moderate dessert.

Fit Tip
Get your 7-8 hours of sleep every night. Staying up late can cause your metabolism to slow down and increases your chances of late night snacking.Plus, when you wake up refreshed, you will have the energy to get through your daily workout.

 Check out this link for 10 Fun Ways to Love Longer:

Thursday, November 1, 2012

Moving at Work

Don't get scared, this is not what I mean by 'Moving at Work'!
I'm thinking about the little things that you can do at work to get in those small added steps that can have big long-time results.

Here are a few:
1. Park at the end of the parking lots at work and at sites.
2. Take the stairs.
3. Stretch while waiting for a document to load.
4. Do 10 squats after using the bathroom.
5. Go for a short brisk walk during your lunch break.
6. After a meeting stand up and then reach for your toes. Count to 10 and stand back up.
7. Do leg extensions while sitting at your desk typing that report or data.
8. Walk over to that co-worker's office rather than send another email.
9. Stand in front of your desk and do 10 push ups on your desk.
10. While talking to another co-worker do calf raises. You can also do them at the end of every staircase.

FUN Family Ideas-Balloon Fun

Try this for some (at home) fun with your child/ren:

1.Blow up one balloon per person.
2.Let your child select a song.
3.Play that song and try to keep the balloon in the air for the entire song.
4.Give everyone a chance to pick a song.

Before you know it, you have worked on eye hand coordination, balance, gotten some exercise and have most likely had a lot of laughs!
Enjoy!!