Fall Into Fitness & Mindful Nutrition

The holiday table doesn’t have to derail your wellness goals. Try these simple swaps and mindful strategies:

• Eat with intention: Start meals with gratitude and pace yourself — it helps your brain register fullness.
• Balance your plate: Fill half with vegetables, a quarter with lean proteins, and the rest with healthy carbs.
• Don’t skip meals: A balanced breakfast stabilizes energy and reduces overindulgence later.
• Stay hydrated: Often thirst mimics hunger — aim for 6–8 glasses of water a day.

Explore AFNA’s Nutrition Guide on Personify to learn more about meal planning, nutrient tracking, and how to customize your wellness plan.

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Celebrate the season with movement!

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Join our Healthy Habit Walking Challenge — November 24–29 (Registration opens November 21) — and keep those holiday steps rolling.

• Confirm your daily participation in the healthy habits walking challenge by clicking “Yes”.
• Use any step tracker (Fitbit, Apple Watch, or phone app), or log manually in Personify to update your steps and earn points.

🏆 Prize:$20 Gift Card Raffle – Employees who participate and complete the daily healthy habit challenge will be entered in the raffle for a $20.00 Visa gift card*!Winner announced on December 2, 2025.  
_{*Gift card is donated, no imputed income}

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Access the Challenge on Personify:
An email will be sent to all current Personify enrollees to invite them to participate. Click on the email to join or log in to your Personify Portal and join the challenge on the home page.

🕒 Earning period for this challenge ends on 11/30/2025 — don’t forget to log your activities and nutrition goals before the month wraps up!

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Sweet potatoes are low in fat, anti-inflammatory and calming for the stomach.

Recipe: Easy Mashed Sweet Potatoes
Serves 4

Ingredients

• 1 sweet potato - extra-large, unpeeled, washed and dried; 20 ounces
• 3 tablespoons unsalted butter
• 3 tablespoons whole milk
• 1 tablespoon maple syrup
•  ⅛ teaspoon Diamond Crystal kosher salt
• ⅛ teaspoon ground cinnamon

Nutrition Facts (Per Serving)
Calories: ~202, Protein: ~2g, Carbohydrates: ~28g, Fiber: ~4g, Sugars: ~9g,Fat: ~9g, Saturated Fat: 5g, Sodium~60 mg‍

Instructions

1.  Pierce the sweet potato with a fork on all sides. Microwave it on high for about 4minutes per side until it's very tender and the flesh is easily pierced with and fork. Let it stand for 5 minutes until cool enough to handle.
2. Meanwhile, in a medium microwave-safe bowl, add the butter, milk, maple syrup, kosher salt, and ground cinnamon. Microwave to heat through, 50-60 seconds. Don’t allow the mixture to boil.
3. On a cutting board, use your fingers to peel the cooked sweet potato. Roughly mash it with a fork right on the cutting board, then transfer the mash to the bowl containing the warm butter mixture.
4. Keep mixing and mashing with a fork (or a hand masher) until the mash is uniform and smooth, about 1 more minute. It won't be perfectly smooth unless you use a hand mixer or an immersion blender. When done mixing, use a rubber spatula to smooth it out.
5. Transfer the mash to a serving bowl. Serve immediately.

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