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Winter Blues

Do you dread the winter months? Other than those beautiful moments of quiet snowfall, there isn’t much to like about it. It’s dark, plants are dormant and dead looking, you feel tired more, and you have to start your car in the morning so maybe it will be warm by the time you get to work… The list can go on and on.  But there are some people who are affected by these winter months more than others.

Call 911

You wake from sleep.  It’s dark outside, your wife is sleeping peaceful, and you don’t feel well.  Your chest aches, you can’t catch your breath, and you feel a little nauseated.  Maybe you shouldn’t have eaten those spicy enchiladas for supper, or … maybe it’s your heart.  You take antacids, but you start to feel worse.  What do you do?  Do you wake your wife and drive yourself to the ER?  No, call 911.

EXERCISE PROGRAM COULD PRODUCE POSITIVE BENEFITS THAT WILL LAST A LIFETIME

A message from Ken Johnson, President & CEO of HRHS

The holiday season has passed and for many, the aftereffects may include a few extra pounds gained because of a larger-than-normal intake of calories is consumed at family gatherings and parties.  

To further complicate matters, January is traditionally the coldest month of the year producing below freezing temperatures, which are less than conducive for outdoor physical activity.

Sometimes the perfect breakfast can get you going in the morning

The next time you're running late don't settle for an egg and cheese breakfast sandwich from a fast food place. Sometimes simple is better and healthier.

Grab yourself two slices of whole grain bread, toast them, top them with mashed avocado and sprinkle a little salt and pepper on for a beautiful rich base. Top that with two sunny side up eggs for a healthy dose of protein. You can stack them up for easy protein on-the-go or put them together for a delicious sandwich for the drive in to work.

Peanut butter banana smoothie

Smoothies are perfect for an on-the-go snack anytime a day. Try this one for a delicious treat.

Blend one pealed banana, 2 tablespoons of peanut butter, one cup of almond milk and a few ice cubes. If this is a morning snack be sure to place it in a tight container and throw it in your gym bag. Otherwise, freeze it the night before and by the time lunch time rolls around and it will be thawed enough to eat.

If you're looking for an extra protein boost be sure to add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.

Fad Diets

With so many fad diets out there it's easy to get wrapped up in the latest trend. Listen to your body instead of following fad diet trends. Find the foods that allow you as an individual to thrive and throw all the fad diets out the window where they belong.

There is no single diet that works for everyone. Diets are not meant to be a one-size-fits-all. Common sense is perhaps the best dieting tool you'll ever have.

For more information, call the Education Department at 620.665.2057.

Patience and Consistency Lead to Better Health

Fitness and nutrition are not black and white even though most consider them to be so. Many of us become frustrated with our diet because we feel as though we are unable to eat out, socialize, or indulge in anything we truly enjoy food wise. Healthy eating and diet plans can seem overwhelming to most because we give up everything we love.

Dieting and healthy eating does not require perfection. It instead requires consistency. The healthiest diet plans and most effective nutrition plans consist of research, consistency, sustainability, and patience.

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