Tips for staying healthy and fit’

• When traveling, remember to wash your hands often. Also, try to get plenty of sleep to keep your immune system strong.
• Don't give up on outdoor activities when the weather gets cold. Remember to layer and you will be ready for anything, like the corn maze, pumpkin patch, and petting zoo at Washington Farms!
• Don't diet over the holidays; just enjoy your pumpkin pie in proportion.
• To ensure your kids wash their hands long enough, tell them to sing "Happy Birthday" to themselves twice while they lather up.
• To prevent spreading bacteria and viruses, wash items around the house, including kids' toys, in 3/4 cup Clorox for every gallon of water.
• Take advantage of apple season! Apples can be the perfect addition to your salad as they are tart or sweet. They are also high in dietary fiber and anti oxidants.
• Try to limit sweets to 1 serving when attending Holiday parties.
• Remember to hydrate this Winter! Drinking water helps your immune system stay strong.
• If you're heading to Grandma's house this Thanksgiving, pack healthy trail mix as a snack for the car.
• Stay motivated to work out this Holiday Season. Pick a goal for yourself, such as a road race. For example, the Jingle Jog in Dunwoody, GA, and the Turkey Trot in Cartersville are both fun for the whole family and great for all fitness levels!

• Set realistic goals. If you have not been exercising, try shooting for making it to the gym 3 days per week! Then you can progress from there after you consistently reach that goal!
• Do not choose the same old resolution you've chosen year after year. Come up with something new and try working toward that goal.
• Make a plan. Put your plan in writing and place it somewhere that you'll see it everyday.
• Reward yourself. Go treat yourself when you reach your goals that you've set. No treats unless you reach those goals though!
• Don't get discouraged. Changes take time. Be determined to succeed and keep those goals in mind.
• Don't get caught up in fad diets. You may lose some weight up front, but you won't be able to sustain that diet and will likely gain weight if you return to your old eating habits. Instead, try to change your diet to a balanced diet of 40/30/30. That's 40% healthy carbohydrates (whole grains are ideal), 30% lean protein and 30% fat (unsaturated fats are best).
• Find activities you can do as a family that makes you more active. Play with your kids, walk the dog, etc.
• To help your children learn about healthy eating, try a new fruit or vegetable on a regular basis! If it is age appropriate, take your children to the grocery store with you and make decisions about the food you buy based on whether those foods are healthy or not. Use the food labels to help you make your decisions and teach your children what to look for!
• Drink plenty of water! Watch out for the fancy, flavored waters. Many contain sugar and those calories can add up quick!
• Partner up! Recruit a buddy to help keep you accountable with your fitness and/or nutrition plan.

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