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New Year, New Healthy Habits!

8 Jan


A good habit is “a behavior that is beneficial to one’s physical or mental health, often linked to a high level of discipline and self-control.” New behaviors can take anywhere from 21 days to 2 months to become daily habits.

For 2018, write down a new goal and the habit you will need to create to accomplish that goal:

• Want to eat a balanced breakfast every day? You may need to wake up 30 minutes earlier, prep ingredients the night before, or research easy meal prep breakfast recipes.

• Is your goal to drink more water? Start a habit of carrying a water bottle with you, or scheduling “Drink Water” reminders in your calendar.

• Want to exercise more? Get in the habit of packing your gym bag the night before, or leaving your athletic clothes out for an early morning class. Going to the gym after work? Pack and keep your gym bag in your car.

Whatever it may be, allowing yourself enough time to create the habit, will give you the best success!

Valerie, HAWA Nutritionist

HAWA: Your Friend in Healthcare for 2018

5 Jan


Whether you believe in setting new year’s resolutions or not, we believe the new year creates an opportunity to take a step back and assess the changes you want to make in your life and start the year motivated. If those changes relate to your health and wellness, HAWA is here to help you succeed in accomplishing them in 2018!

Our providers (Nurses, Fitness Specialist, Nutritionist and Health Coordinators) would love to help keep you accountable by coming up with meal plans, exercise routines, schedule weekly check ins, and send you messages to keep you on track with your personal goals. A couple of great goals to kick-off the year might include: drinking more water, making walking and standing a more regular part of your day and losing that extra holiday weight we all put on over the past couple of weeks.

The best part is, this service is completely free to you as a HAWA member. To get started, schedule an appointment through the HAWA portal (click on the “Provider” tab on your HAWA member dashboard).

Happy New Year!

Happy New Year!

1 Jan


The HAWA team wants to take a moment to thank our HAWA members for their participation in the HAWA program in 2017. We are equally grateful for the opportunity to service you with a new year-round program in 2018!

We have prepared all new newsletters for you, with guest authors, new health challenges and member success stories.

Check out HAWA U in your HAWA member account weekly for new articles and health information.

Update your health goals and medical history and schedule a consultation to gain additional support in achieving your goals.

Complete the HAWA HealthPoint Check-Up annually to gain valuable information on your current health status and share your results with your physician.

It’s going to be a great year!

Marilyn Crawford,



11 Dec


Go to the doctor. Are you overdue for a check-up? Vaccine? Teeth cleaning? Whatever necessary appointment you’ve been putting off, make it and then immediately put it in your calendar. If you have a Fitbit Alta, Alta HR, Charge 2, or Blaze ™ and have calendar notifications turned on, your device will vibrate at the date and time specified, so you don’t forget and have to cancel the appointment. All up to date on doctor visits? Set a calendar notification for something fun, like meeting a friend for coffee.

Take your meds. Between vitamins, prescriptions, and over-the-counter meds, it’s easy to miss a dose. Setting a silent alarm is great way to get a subtle reminder. All Fitbit activity trackers, with the exception of Zip(TM), allow you to set up to 8 alarms.

Stay hydrated. Water keeps your body balanced, ensuring it functions properly. There’s also evidence that people who started drinking one, two, or three more glasses per day ate fewer calories and less saturated fat, sodium, and sugar. Set a hydration goal in your Fitbit app or on your dashboard to stay motivated to hit your mark.

Take regular breaks. By now you’ve heard that “sitting is the new smoking,” but do you know taking extra steps can offset sitting? Set up Reminders to Move™ on your Fitbit Flex 2, Alta, Alta HR, Charge 2, or Blaze to motivate you to take at least 250 steps every hour. If you haven’t hit that mark by ten minutes to the hour, your tracker will nudge you to get up with a gentle buzz.

Breathe. when you’re feeling stressed, one of the easiest and most effective things you can do is breathe. Let your Blaze of Charge 2 guide you through a two-or-five minute deep breathing session via Relax feature. Have a different tracker? Set a silent alarm to remind you to do one of these five deep-breathing exercises daily.

Get a full night’s sleep. Getting adequate rest helps protect your mental health, physical health, quality of life, and safety, according to the National Institutes of Health. To ensure you stay on track, experts recommend keeping a regular sleep schedule. If your Fitbit device tracks sleep, then your tracker can help you with this. Just click on the sleep tile in your Fitbit app and then on the gear icon at the top right. From there you can set a sleep goal (7 to 9 hours is recommended for adults), as well as target times you want to go to sleep and wake up. Next, turn on bedtime reminders and set it to notify you at least 30 minutes before your bedtime. That way you know to turn off the TV or computer and can begin to wind down, which will help you fall asleep faster and sleep longer. The Fitbit app also provides you with information on your Sleep Stages and gives you guided, personalized insights based on your sleep patterns.

Sweat it out. Exercise is a great way to get feel-good endorphins flowing. And now, you don’t even have to think about what to do. The Fitbit Coach app will recommend workouts for you based on the activity data in your Fitbit account.

Eat good food. One of the healthiest things you can do for your body is nourish it with whole foods. Not sure how your diet stacks up? Give Fitbit’s food logging feature a shot. If you find that you need more lean protein, whole grains, colorful fruits and veggies, or healthy fats, this Super Fast, Superfood Meal Plan has got you covered.

Join a community. Having a support system is essential to mental health. The National Alliance on Mental Illness recommends engaging with your family, friends, teammates, and faith community or joining an online community. Find like-minded people who can support you via Fitbit Feed, the largest connected health community in the world, where people share tips guidance, success stories, recipes and more.


Article Published by Fitbit:

Fitbit/iHealth Devices

4 Dec


Technology has become an integral part of our lives and its use in the health and fitness world has expanded over the last several years.

Fitbit® uses technology to help motivate users to reach their health and fitness goals. Health As We Age encourages members to utilize Fitbit as a part of their journey to help track activity, exercise, sleep, weight and more.

I have seen members begin to hold themselves accountable as they use their activity trackers and realize their baseline level of physical activity isn’t enough. Watching members from different backgrounds and lifestyles begin to take charge of their own health by increasing their exercise and changing their diet is so rewarding.

I have been able to witness individuals who are losing weight, getting out and moving more, and overall feeling more joy in their everyday life. By providing these devices, Health As We Age is allowing its members the freedom to take the reins and meet their own fitness needs.

Kelsi Allen MPAS, PA-C

Portion Control Tips

13 Nov


To control your portion sizes when you are eating at home, try the following tips:

• DO NOT eat from the bag. You could be tempted to eat too much. Use the serving size on the package to portion out the snack into small bags or bowls.
• Serve food on smaller plates. Eat from a salad plate instead of a dinner plate.
• Half of your plate should contain green vegetables. Divide the other half between lean protein and whole grains.
• DO NOT eat mindlessly. When you snack in front of the television or while doing other activities, you will be distracted enough that you may eat too much. Eat at the table. Focus your attention on your food so you will know when you have had enough to eat.

To control your portion sizes when eating out, try these tips:

• Order the small size. Instead of a medium or large, ask for the smallest size.
• Order appetizers rather than entrees.
• Share your meal. Split an entree with a friend, or cut your meal in half when it arrives. Put one half in a to-go box before you start eating. You can have the rest of your meal for lunch the next day.
• Fill up with lower calorie foods. Order a small salad, fruit cup, or cup of broth-based soup before your entree.

Portion Size

6 Nov


It can be hard to measure out every portion of food you eat, yet there are some simple ways to know that you are eating the right serving sizes.

A recommended serving size is the amount of each food that you are supposed to eat during a meal or snack. A portion is the amount of food that you actually eat. If you eat more or less than the recommended serving size, you may get either too much or too little of the nutrients you need.

Use your hand and other everyday objects to measure portion sizes:

• One serving of meat or poultry is the palm of your hand or a deck of cards
• One 3-ounce (84 grams) serving of fish is a checkbook
• One-half cup (40 grams) of ice cream is a tennis ball
• One serving of cheese is six dice
• One-half cup (80 grams) of cooked rice, pasta, or snacks such as chips or pretzels is a rounded handful, or a tennis ball
• One serving of a pancake or waffle is a compact disc
• Two tablespoons (36 grams) of peanut butter is a ping-pong ball