BLACK FRIDAY SHOPPING--HEALTHY HINTS

BLACK FRIDAY SHOPPING

           From a series of

Healthy Hints for the Holidays

From Sweat Equity, Ltd.

By Rita Sachs

Let’s be honest.  Black Friday Shopping has become part of our culture. While the name may sound dismal to some, having worked in retail sales for many years, I found black Friday to put a smile on my face and hope in my heart.  ‘Black Friday’ indicated the day retail sales turned toward profit and potentially put businesses ‘in the black’ financially.

Today Black Friday appears to be a day of fun and adventure for some and a day to avoid shopping for others.  Whether you are going Black Friday shopping or perhaps venturing out to shop another day, are you prepared to take care of your health?  Although a day or two of missing normal eating and exercise will take a small toll on our overall wellbeing, it doesn’t have to be that way. You can do some simple planning to take care of yourself during these outings.

Here are a few tips for surviving a long day (or night) of shopping:

1.      Plan—As usual, I will tell you to plan ahead.  With the proper planning, you can exercise and eat adequately even with a long day of shopping.

2.     Pack some snacks—don’t go shopping empty handed.  Pack some fruit.  Perhaps an apple or a banana. I like to precut my apple and put it in a baggy so that I can easily eat a slice at a time. Fresh veggies work too—baby carrots or celery. 

Or try an energy bar.  If you don’t have a favorite already, try sampling some.  Take a few minutes to read the labels to check the calories, fat, carbs, fiber, sodium and protein and choose one that is right for your health needs.  For me, I like Mojo bars, Luna bars, Fiber One protein bars and Think Thin bars.

 Also, a small quantity of nuts can be filling.  Choose a raw nut- unsalted and unroasted. Emerald brand packs individual 100 calorie packs of natural walnut & almonds or cinnamon roast almonds. Going without nourishment for extended periods of time can throw off your sugar and make you more likely to overeat when you do finally eat.

3.     Bring water—Nothing can add on the empty calories more than a sugary soda or a calorie laden specialty coffee drink. Why not choose water?  In addition, your body always needs water and most people do not get enough.  For just normal bodily function and daily living activities, the average person should have about 64 oz. of water a day.  When you add exercise or drinking dehydrating caffeinated drinks, you should up the water a bit more. Carry a small bottle in your purse, stop at the water fountains in the stores or, at least, be sure to put a bottle in the car and drink when you are between stops.

4.     Exercise—Getting in your exercise can be a bit tricky when you plan a long day of shopping, but can be done.  First, plan!  When can you exercise?  First thing in the morning?  Last thing at night?  In the middle of the day?  Make an appointment with yourself or better yet,  make an appointment with your (Sweat Equity) trainer.  It can help get the job done!

If you are going Black Friday shopping or out on a long shopping day, it may be a day hard to exercise.  Never fear, however, you could do some exercise on the go.  Examples would be to stand on one foot for 30-60 seconds.  Be sure to keep your hips level to the ground and your knees soft. This works your legs, buttocks and vestibular system.  Be sure you are steady enough to balance on one foot or be near something to stabilize you if not.

Also, you could keep moving while waiting in check-out lines. Simply, transfer your weight from one foot to the other, staying centered while continuing to create movement.  This will burn extra calories.

You can work your biceps. If you carry a purse, hold the purse straps in your hand and keep your elbow at your side.  Then bend your elbow, curling your hand toward your shoulder.  If you are like most women, the weight of your purse, held in one hand, will be enough to offer some challenge for your biceps.  Be sure to repeat an even number of times on both arms. 

Be prepared for taking care of your health and yourself no matter where you are.  There are numerous exercises that can be performed with body-weight or common everyday or household items.  In just a ½ hour session, Sweat Equity trainers can teach you many exercises to do while Black Friday shopping (or waiting), at the office or at home.  Wishing you the best in Black Friday shopping!

My Best in Health,

Rita Sachs

Sweat Equity, Ltd.

2413 W 183rd Street

Homewood, Illinois 60430

708/957-4770

sweatequityltd@comcast.net