Fit in Fitness: Keeping up with your routine throughout the holidays!

One of the biggest challenges of these busy holiday seasons is trying to maintain any type of routine, and balancing time to squeeze everything in. We’re busier for a variety of reasons, but there are always ways to keep up with your health and fitness. It simply has to be a priority, and you’ll find a way to fit it all in! It also requires some mental flexibility; you may have to shake things up a bit, be creative, and open to trying something new.

When time is of the essence, here are a few tips to help you stay fit and healthy through the holidays:

1)     Walk all over and walk often! Try to come up with ways to add in as many steps to your day as you can – if you’re driven by numbers and/or goals, think about getting a pedometer, which tracks how many steps you take. It can be a fun way to motivate yourself to keep getting a higher number (i.e. walk more)! Walking is the easiest form of exercise to do anywhere, anytime and at any level of physical fitness.

2)     Embrace the challenge – have fun with finding ways to stay fit and active, so that you enjoy it rather than see it as a nuisance. Join a friend at one of their favorite fitness classes or ask a family member to join you for a jog. Whatever the “new” thing may be for you, don’t be afraid to try it!

3)     Put it on the calendar/agenda. Making a plan is and actually scheduling a workout is usually an essential factor in the motivation to go and do it. Having a plan, or detailed schedule, can be key to keeping up with your fitness! Feel free to be as specific as you want, creating anywhere from a daily fitness goal to weekly planned workout routine.

4)     Don’t sit still for too long! Use time watching movies and/or TV to get in some easy, at-home exercises like squats, lunges, jumping jacks, push-ups, crunches, etc.

5)     Avoid the extremes. There’s no need for extreme workouts or restrictive diets that leave you feeling deprived or fatigued. Stick to what you know works for you in terms of routine, time spent exercising, healthy food choices, etc!

All of that said, this time is about enjoying time with family, friends and the reasons you have to celebrate! Our health and ability to be physically active are both things to be grateful for and to enjoy, so we hope that these tips help you do that.

Peppermint Perks: Enjoying a Holiday Flavor with Health Benefits

When the peppermint bark, candy canes and peppermint mocha lattes are back in the spotlight, you know it’s the winter holiday season! This flavorful leaf is available throughout the year and often associated with treats, warm beverages and maybe salads or cocktails, but its many uses make up a long list. The plant is indigenous to Europe, but can be grown anywhere including your windowsill.

As much more than just a minty flavor, peppermint contains minerals such as calcium, copper, iron, manganese, potassium, and also vitamins A & C.  It has a high menthol content making it useful for topical ointments that relieve minor aches/pains, lip balms, cough medicines and even in some medications used to treat minor burns (for the cooling sensation).

Peppermint oil is high in natural pesticides which have been shown to help reduce symptoms of irritable bowel syndrome (IBS) and indigestion, heartburn, nausea, colds and coughs.  It also helps stop the growth of certain bacteria, which may help increase overall gut health.

With all of that said, here are some of our favorite ways to enjoy this healthy holiday mint:

• Peppermint tea
• Peppermint-flavored smoothies (use the oil or fresh leaves in your fruity smoothie)
• Mint-banana “soft-serve” (frozen banana blended with mint leaves/oil & cocoa powder)
• Mint Cooler
• Mango-Mint Salsa
• Healthy Peppermint Patties
• Lamb Chops with Mint Sauce
• Grapefruit Mint Chicken
• Lemon-Mint Snap Peas & Lima Beans

Add any or all of the above to your holiday party menus and you’ll surprise guests with not only a tasty dish but a healthy one, too!

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Source: Harvard Health Review – Health benefits of peppermint

Webinar - Cooking Basics: Steaming and Roasting

Quick and easy methods for delicious vegetables 

There is no question that healthy eating is easier with a little expertise in healthy cooking. Although, perhaps expertise is a strong word. You don't need to be an expert to quickly and simply prepare healthy dishes for yourself, your family and friends. 
In this first Cooking Fundamentals webinar, we open the door to a world of delicious vegetable dishes using two simple, yet very versatile cooking techniques: steaming and roasting. Tune in and get started! You won't regret it. 

Watch the webinar

Balancing the Grocery Budget: Healthier Eats for Fewer Dollars

The holiday season marks the time we start spending on a lot of extras - travel, gifts, food for feasts, etc - and trying to save where we can! Grocery bills are something we can all relate to, as they're a necessity, and yet there's quite a difference in what each individual might spend.  Most of what we buy is out of habit, some out of seasonal preference, and the rest is usually an impulsive splurge.

If you're ready to keep the extras out of your grocery cart and off of your bill, we're here to help. Healthy food does not have to be more expensive; a little bit of planning goes a long way! See the tips below on how to select foods and staples that will keep your weekly eats healthy but affordable!

1)     Search for Sales on produce: if fruits/vegetables are on sale, it often means they're in season! This is the time to buy them - not only because they're inexpensive, but also because they're at their peak in terms of flavor and nutrients.

2)     Lose the brand loyalty: sales and coupons vary week by week so be open to trying new brands! Chances are there's a generic version of your staple food, no matter what it is.  When in doubt, check and compare ingredient lists to make sure the two products are similar in quality and nutrition.

3)     Plan out your plates: make a plan for each plate of the week! Think about what you can cook on Sunday and/or Monday night that will also provide leftovers for lunches; have a general plan for dinner each night of the week; plan to cook the fresh foods first, and use any canned or dried foods later in the week.

4)     Buy in bulk: if you haven't check out your local grocery store's bulk section, you're missing out! You'll often find dried beans, grains (rice, quinoa, flours, etc), nuts and/or trail mixes, dried fruits, cereals and/or granolas, rolled oats, etc. You can buy exactly what you need, and it's often cheaper than the packaged version.

5)     Try to DIY: we sometimes forget how easy it is to make some of our staple grocery buys. Recipes for homemade sauces, dressings, dry rubs and marinades are easy to find and easy to make yourself! You'll save a few dollars every trip by not buying the bottled versions.

Once you put all of these tips in your grocery-shopping toolbox, remember the single most important thing you can do is to set a budget. The amount will vary for each person and/or family, but you can start by averaging what you spend each week for 1-2months and seeing where the little things add up. Think about what you would realistically like to be spending, and find a happy medium!

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Do you have other grocery-budget tips that work well for you? Share your expertise by leaving a comment!

Spiced White Bean Pumpkin Soup

There was a time when we only used real pumpkins to carve them, and we only consumed pumpkin in the form of holiday pies. The famous orange member of the squash family has really made some moves as of late! It is considered a “trendy” seasonal food, highly sought after for recipes of all kinds. Now we see pumpkin pancakes, pumpkin ravioli, pumpkin granola bars, pumpkin spiced beverages and even more creative pumpkin desserts!

My latest experiment with the pureed form of this vegetable resulted in a delicious, comforting and creamy soup.

Spiced White Bean Pumpkin Soup
Makes ~4 servings

1 tsp Olive Oil
1 medium yellow onion, chopped
1 clove garlic, minced
1 cup lite coconut milk
1 can (15 oz) organic white (cannellini) beans, drained & rinsed
1 can (15 oz) organic pumpkin puree
3 cups vegetable broth (low-sodium)

Seasonings:garam masala, turmeric, salt/pepper, cayenne pepper.

In a deep pan or dutch oven, heat the oil over medium; sauté onion and garlic until softened.  Add remaining ingredients, stir to mix well – this may take a few minutes as the pumpkin “melts” into the mixture. Bring to a boil; reduce heat and let simmer for 25-30 minutes. Stir frequently.
Optional: serve with a green onion garnish.

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Nutrition info  per serving:
Calories: 180  Fat: 2.2g (Sat. fat: 0.4g) Carbs: 37g  Fiber:12g Protein: 9 g

Plate Plan for Healthy Skin!

The tone, look and feel of our skin is dictated by a number of factors, with genetics, age, gender and lifestyle all making an appearance on the list. One of the most influential game-players is our diet – what we put on our plates and in our glasses can make or break the health of our skin. 

November is a month of many health observances, one of which is National Healthy Skin Month! The foods that bring a healthy glow to our skin are often plant-based and provide vitamins, minerals and healthy essential fats. Incorporate the following foods (and drink) in your plate/menu plan for each week to improve the health of your skin:

Bell Peppers, Carrots, Broccoli & Citrus Fruits
These foods are high in Vitamin C, which is vital in the formation of collagen – which maintains skin’s firmness and elasticity – and therefore helps prevent wrinkles. 

Almonds & Sunflower seeds
Nuts and seeds are a good source of Vitamin E, which resides in the skin’s top layer and acts as an antioxidant against UV free radicals. 

Dark Leafy Greens, Oranges & Reds (Sweet Potatoes, Butternut Squash, etc)
A wide variety of foods are high in the orange/red-hued antioxidant beta-carotene. Our body converts beta-carotene to Vitamin A, which can decrease sensitivity to the sun and also helps with cell turnover. 

Salmon, Walnuts & Plant-based Oils
Essential fats such as omega-3 fatty acids - found in some fish, nuts and oils – help fight inflammation and sun-damage. 

WATER
Plain and simple – our skin needs to be hydrated to stay healthy! Water is essential to skin and body health, and should be part of your everyday “diet”. We can get water from a variety of things – e.g. soups, oatmeal, coffee or tea, fruits and vegetables, etc – but should always make an effort to drink at least a few glasses of pure and plain water every day. 

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Start incorporating these foods into your daily diet and help your skin stay strong & healthy!

Healthy Halloween Treats

Traditionally referred to as "Hallow's Eve", our American Halloween shifted the holiday's focus to costumes, horror movies, scares and a lot of sugary treats. It has become synonymous with candy/treats, and can create quite a challenge in combining health with the holiday celebrations! While there can certainly be balance in fun traditions and enjoying a treat, there can also be room for healthier habits.

The list below provides some ideas for healthier seasonal treats for this year. With a little bit of creativity and help from health-conscious food companies, it isn't too challenging to enjoy your treat and be healthy, too!

Packaged options to hand-out:

• Larabars
• KIND bars
• Emerald Cocoa Roast Almonds
• Fruit Cups
• Mini raisin boxes            
• Chocolate-covered raisins
• Popcorn
• Single-serving boxes of cereal or granola
• 100% Juice boxes

Not-so-tricky fun recipes for the kitchen:

• Pumpkin Seed Brittle
• Banana Chocolate Chip Sandwiches
• Chocolate Crunch
• Frozen Boo-nana Pops
• Caramel Grapes
• Roasted Pumpkin Seeds (Three Ways)
• Pumpkin Oatmeal Muffins

 What are some of your favorite fall treats?

Let us know what recipes you would want a healthier version of, and we'll try to help out with substitutions and suggestions!

Happy Halloween!

The Most Important Hour of Your Workday

As I sit here on Monday looking at my to-do list*, sifting through e-mails and catching up on the news in our health, fitness and nutrition worlds, I’m wondering how the first hour of my day already flew by! This happens more often than not, as the morning is whisked away by answering notes, setting out tasks for the day and heading into meetings as they come and go. 

Without a plan, we can easily be distracted so easily. In most office environments, the culture heavily relies on computers and internet access. The world wide web is chock full of links, news flashes and social media outlets that can sidetrack us in an instant. Without a plan, the hours of our workday are gone without any real significant tasks successfully done.

To avoid the stress of tasks piling up without check-marks filling their boxes, have a strategy! The most time in your workday can be the first 60 minutes. Here are tips to set the tone for your day and get more done in less time: 

Write out your plan: Whether you prefer to use the Gmail tasks, Outlook flags or the old-fashioned pen-and-paper method (my personal favorite), write out what you need to get done that day.

*I set a to-do list at least one day in advance. Before heading home, I list what needs to be done the next day. For example, Friday evening means listing out the tasks for Monday morning. I comb through my inbox and review my calendar at least once while deciding which tasks are top-priority and must be done that day.  

Do First, then Check E-mail: The inbox can be the ultimate time-suck. We feel the need to respond to things right away, and then respond to things coming in, and then suddenly we’re already behind without ever having been ahead! Set a new tone by not answering each e-mail right as it comes in; things can wait**.

**For important e-mails, prioritize accordingly. Either use a filtering system, or try out sites/apps such as AwayFind to make sure you’re notified when something needs immediate attention. 

Set Time Limits: The hours in a workday can fly by when we’re immersed in various tasks. If you find that you occasionally spend too much time doing any one thing, use a timer! There are a ton of online options – e.g. OnlineClock.net, Timertimer.com, etc – allowing you to set a timeframe for any task, and/or a reminder to move on to the next!

Tackle Big Tasks First: As you’re able to, put big-ticket items on your task list first. Getting at least one top-priority, time-consuming task out of the way will help you feel more productive and successful in the day. Not to mention it relieves the stress that comes with a nagging to-do-list item!

Stick to the Plan: Try hard to stick to the list you’ve set for yourself, aiming to make it no longer than 5-6 tasks for each day. Staying on track with your plan helps you clear the list and get ready to be equally as productive and efficient tomorrow! 

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Use these five tips this week to see how you can revamp the first hour of you workday and reset your productivity level. Let us know what other tips you have that work for you!

Workday Stretch Session

Now it's no secret that sitting for hours all day isn't good for our health. Things like standing desks, exercise-ball chairs and walk-breaks make it easier to give your muscles some action and your sit-bones a breather.  We have some more suggestions for getting creative with the sitting situation - stretch it out! The following stretches target the major muscle groups that get tense or stiff after a full day of work (or traveling):

1. Arms & wrists -
Hold arms straight out to each side, making small circles with the wrists. Rotate clockwise and counter clockwise for 15-30 seconds each way.

2. Shoulders & neck -
Reach your arms behind you, and interlock your fingers so that your palms face. Lift your arms so you feel a stretch in your chest and front shoulders. Draw your chin down to avoid crunching the neck.
Stretch one arm out straight out front, and grab the elbow of the outstretched arm with your other hand. Pull it across your chest, stretching your shoulder and upper back muscles. Repeat on the other side.

3. Abs / Core -
Sitting or standing, reach one arm all the way up and tilt to the opposite side (ex: reach the right arm up and stretch toward the left side, stretching out the right side obliques/abdominals). Repeat on the other side.
Do seated leg extensions to work the core: Brace yourself on the chair and extend each leg straight out in front, one at a time. Hold at the top (straightened out, parallel to the floor) for 5-10 seconds, flexing and pointing the toes. Repeat on the other side.

4. Hip Flexors -
Kneel on the floor, using the tops of your shins as your base. Pick up your left leg and place the left foot on the floor, keeping the knee directly above ankle. Keep both hips horizontally aligned as you move your torso toward the wall in front of you, gliding the knee forward. You may feel a stretch in your calf and Achilles. Place the hands on the top of the left thigh for support. Hold for 30 second. Switch sides. Repeat.

5. Hamstrings, Back & Spine -
Lying on your back, bend your knees and put feet flat on the floor. Draw both knees into the chest and gently rock up and down. Then extend the left leg straight on the floor as you keep the right knee hugged towards the chest. Take a few breaths here and enjoy the hamstring stretch.
Keeping your right shoulder on the floor, guide the right knee across the midline of your body, towards the floor, with your left hand. It's okay if your knee doesn't touch the floor. Stop if you feel any pain at all. After 30 seconds, draw that knee back to center. Switch legs and repeat on the other side.

6. Chest
Place your hands on your head right behind your ears and press your elbows back as far as you can. Hold for 15 to 30 seconds. Relax, breathe and repeat.

For more ideas:
Simple Stretches That Can be Done in a Workday
Stretches for Desk-Workers