FALL 2014health | wellness | nutr it ion

Fall Into PlaceSeptember is a busy month. Kids are back to school and

vacations are over. Most of us here in New England treasure the short summer season but before the first leaf hits the ground, we’re back in productivity mode. Work, school,

fall sports, doctors’ appointments and any number of other obligations keep us hopping. As crazy as this time is, it’s also nice to get back into a routine. This is a good time of year to

do some organizing around the house to make sure clutter, missing or forgotten items don’t frazzle you. Staying organized

will help make sure you can squeeze in time for exercise and make some healthy meals too.

1. Use a Family Organization App Some suggestions: Cozi Family Organizer, Jarbas or Save The Mom.Cozi Family Organizer is our suggested app. Cozi allows you to enter items for each or multiple family members who are represented with color-coded dots. View the family’s entire schedule or just one individual’s. You can also enter your grocery list with the ability to edit them from anywhere.

2. Plan Your MenuPick a day each week to plan your menu. Think of 3 breakfasts, 3 lunches and 3 dinners you will prepare. Breakfast and lunch are often easy since they tend to be the same 2-3 things each week. For dinner, it’s helpful to rotate through a handful of staple recipes that you know you and your family like. Maybe mix it up with a new option to keep it interesting.

3. Find Storage For “Stuff”Now is the time to hit the Container Store. Hang some hooks, place bins and baskets strategically where that “stuff” tends to land. Designate drawers or cubbies for papers that come home from school. Put up a bulletin board or paint a chalkboard wall to hang kids’ artwork, important information, back-to-school pictures, etc. Get a large storage box for all that athletic gear and place it in the garage or mudroom. Here’s some tips from the expert, Martha Stewart http://www.marthastewart.com/274341/fall-organizing-tips/@center/276989/organizing#272838

4. Schedule in ExerciseLike any other meeting in your schedule, exercise is important. Make sure to treat it that way by writing it into your calendar. Commit to some type of formal exercise at least 3 times a week. Other days, plan to leave a little time at your lunch break to take a walk. Also try some cubical workouts like the Shake Weight, sitting on a Stability ball or switch between standing and sitting at your computer. Thinking ahead of ways you can move your body more will help ensure you do.

5. Sleep on itIf you’re tired and the house is a mess, sometimes it’s best to just go to bed. You’ll be much more rested and clear-headed in the morning and may find tidying up gets done a lot more efficiently and with less cursing! Sleep is essential for busy, mind-taxing lifestyles so definitely don’t skimp on it. 7-8 hours a night is what most people need.

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FALL 2014health | wellness | nutr it ion

Get Your Heart PumpingWalking and Hiking Choose a destination or just outside your door. Whether you choose Marginal Way in Ogunquit, the Cliff Walk in Newport, a hike up Mount Washington or your own neighborhood, the Fall is a beautiful time to get outdoors. Make plans with family or friends to make sure you get moving.

Raking While this is one of the less pleasurable activities of fall, it does hold some virtue. Raking leaves for 1hr will burn 300-400 calories. Not to mention the extra calories you’ll burn jumping in them! You will also get a good dose of vitamin D from being out in the sun and can skip the gym that day (but not the sunscreen).

QUESTIONS? COMMENTS? – NUTRITION@LPMHCI.COM The WellCrafted™ Newsletter is written, compiled, and edited by marketing consultants, food service professionals and chefs. The views presented here are not necessarily those of LPM Holding Company. Content provided by Metrowest Nutrition. This newsletter is not intended to provide advice on personal health matters, which should be provided by a qualified health care professional. ©2014 LPM Holding Company, all rights reserved. PR0814-A

Soccer Think you’re too old for organized sports? Think again. Taking part in an adult soccer league can be a fun, social way to get your exercise in. Check out: http://www.mass-soccer.org/ to find out about leagues near you.

Golf It’s not over yet. Early in the Fall, you can still get a great game of golf in. Just make sure to leave the cart behind so you can count it as exercise!

Running With the Fall comes a lot of great road races. If you’re a seasoned runner, consider signing up for a 10k or ½ marathon. A goal will help keep you motivated to get those runs in. More of a runner-wannabe? There are many couch potato to 5k training programs. You will find this and many other great training programs at www.coolrunning.com

fall exercises

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