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December Coordinator's Tips

#1
Hand-washing is important to keep viruses and bacteria away. Be sure to instruct your clients in the proper way to wash both their hands and their produce.

For more information, visit:
www.cdc.gov/ounceofprevention
www.microbe.org/washup/importance.asp*

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#2
Help your clients figure out how to avoid holiday weight gain. Here are some tips to help them get a head start:

• Plan your calories carefully.
• Eat a light meal or a heavy snack before going to a holiday party.
• Go for the fresh vegetables and fruits, and go easy on the rich desserts, cakes, and cookies.
• Set a reasonable limit for yourself at every gathering; for example, have only two cookies for your entire stay.
• Mingle, mingle, mingle! Stand away from where the food is located.
• Don't go for second helpings.
• Choose only those food items that you really enjoy eating.
• Take small portions of food items.
• Remember that holiday parties are not just about food. They're also about people

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#3
It's easy to workout BEFORE you go to work. Set your alarm for 30 minutes earlier than you usually do. It might be hard at first, but after a week, your body will get used to the new regimen. Working out early in the day gives you the satisfaction of having it done and out of the way.

Advise your clients that a morning workout doesn't have to be rigorous. Have your clients try a morning jog or fast walk around the neighborhood. Or have them do calisthenics (such as sit-ups, jumping jacks, and push-ups) at home for 30 minutes.

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#4
Shoveling snow can be great exercise if you do it correctly. Make sure you follow these simple tips before clearing the way:

• Warm up with a few stretching exercises before shoveling.
• Avoid smoking or eating a large meal before shoveling.
• Dress warmly in layers with a hat. Be sure to cover your neck.
• Have a game plan when shoveling snow. Plan to shovel heavy snow in two stages. Start by skimming off the snow from the top, and then remove the bottom layer. Avoid overloading the shovel.
• Allow yourself enough time to do the work so you don't feel rushed. Follow a slow and steady pace. Take frequent breaks to stand up and stretch.
• Breathing cold air dehydrates the body so drink water during breaks.

For more information on snow shoveling, please visit www.ext.nodak.edu/snow.htm*

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