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.

Holiday Side: Kale & Crisp Apple Salad

It's not easy to put together a holiday menu that will please the masses, or satisfy every diet and taste-bud in the house! But we're always on a mission to prove that healthy meals can taste good without being complicated, expensive or free of all things flavorful. This simple salad combines healthy fats (nuts), nutrient-dense greens (kale) and and the natural sweetness of fruit (apples). We give it the flavor and healthy stamps of approval!

Kale & Crisp Apple Salad
Makes 4 servings

2-3 cups kale, chopped
2 large carrots, peeled & chopped (or grated)
1 honeycrisp apple, chopped (or sliced)
1/4 cup dried cranberries
1/3 cup pecans, chopped
Optional: freshly shaved parmesan

Dressing:
½ cup lemon juice
2 tbsp olive oil
Salt/pepper

Whisk all dressing ingredients together. Combine all salad ingredients in a large bowl; toss with dressing and serve fresh or chilled.

This simple salad provides well over 100% of your daily Vitamin A needs, along with Vitamins C & E (85% and 11%), iron (7%) and calcium (8%). Have this for lunch or as a side with dinner to add servings of fruit, veggies, fiber and healthy fats to your meal!  

Per serving:
Calories: 215 Total Fat: 14.4g Sat. Fat: 1.5g Carbs: 23.5g Fiber: 5g Protein: 3g Sodium: 44mg Cholesterol: 0mg

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

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!

Happy Healthy Thanksgiving Menu!

While the traditional eats and treats for this holiday aren’t typically filed under the “healthy” tab, they certainly could be!  Many holiday dishes feature seasonal fruits and vegetables, lean proteins and grains. With the recipe list below, we’re skipping the saturated fats and oils, heavy starches and buried vegetables. Instead, we’re letting the natural flavors shine and providing some options for a healthier dining celebration!

Appetizers
Antipasto Sausage Skewers
Belgian Endive & Apple Salad
Loaded Baked Potato Soup
Roasted Winter Squash & Apple Soup
Spicy Roasted Cauliflower

Sides / Salads
Arugula Salad with Pomegranate & Toasted Pecans
Baked Sweet Potatoes with Ginger & Honey
Cranberry Pear Sauce
Green Bean Casserole
Herb Baked Stuffing (Gluten-Free)
Jewel Roasted Vegetables
Whipped Sweet Potatoes
Wild Rice with Carmelized Onions  & Shallots

Main Dishes
Herbed, Roasted Turkey
Lemon-Garlic Roast Turkey with White Wine Gravy
Roasted Chicken with Chestnuts
Vegetarian Shepherd’s Pie

Desserts
Apple Date & Ginger Crisp
Classic Pumpkin Pie
Glazed Chocolate Pumpkin Bundt Cake
Vegan Pumpkin Cinnamon Rolls
Vegan Pumpkin Pie

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Happy dining!

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!

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

Chicken & White Bean Chili Soup

With the weather cooling down, turning on the oven and making soup has suddenly become appealing again. This is my new favorite soup - it's really easy to make and is sure to be a crowd pleaser. Serve as is or top with cilantro, grated cheddar cheese, hot sauce, or a dollop of plain Greek yogurt (for added creaminess).

Chicken & White Bean Chili Soup
Makes one large pot (about 4 quarts) - serves about 6

Ingredients:
·      2 small or 1 large onion(s), diced
·      1 Tbsp. olive oil
·      2 cans (4 oz. each) diced green chilies
·      4 cloves garlic
·      2 tsp. cumin
·      1 tsp. oregano
·      1/4 tsp. pepper
·      1/4 tsp. cloves
·      3 cans (14.5 oz. each) chicken broth (low sodium)
·      4 cups pulled rotisserie chicken
·      3 cans (15.5 oz. each) Great Northern white beans, drained and rinsed

Instructions:
1) In a large soup pot, sauté onions and oil together until onions are transparent.
2) Add green chilies, garlic, cumin, oregano, green chilies, pepper, cloves, and sauté 2 to 3 more minutes.
3) Add chicken broth, chicken, and beans. Bring to a boil; cover pot and simmer 15 minutes.
4) Serve hot and enjoy!

Serves 6. Nutrition per serving (does not include additional toppings): 390 calories, 6g fat (1.3g saturated fat), 46g protein, 38g carb, 11g fiber, 5g sugar, 500g sodium

Plant-Based Eating to Prevent Cancer

Welcome to Breast Cancer Awareness Month! This week we're focusing on easy ways to incorporate diet and nutrition habits into a healthy lifestyle that can help prevent certain cancer risks.  Eating a plant-based diet has been shown to decrease the risk of many types of cancer, including breast. In particular, a diet rich in natural compounds known as phytochemicals, found mostly in colorful fruits and vegetables, can promote health. Phytochemicals work together with vitamins and nutrients to combat disease, acting as antioxidants to protect against or repair damage to cells.

With that in mind, here are some tips for incorporating a plant-based, whole foods rich diet into your life this month.   

Have LESS:

• Red meat
  Choose the leanest cuts to reduce saturated fat.
• Processed meat
  Limit lunch meat, sausages, hot dogs, etc.
• Trans fat
  Avoid packaged foods that include the words "hydrogenated" or "partially hydrogenated" on their ingredients label - that's trans fat!
• Saturated fat
  Found mostly in animal products, such as meat and full fat dairy.
• Refined carbohydrates
• These foods (like white bread, white rice, etc.) have been stripped of their nutrients in processing.
  Choose whole grains and whole wheat options instead!
• Refined sugar
• Alcohol
  Limit to one drink per day.
• Soda
  Soda interferes with calcium absorption and has no nutritional value.

Have MORE:

• Whole foods
  Fruits, vegetables, whole grains, nuts, seeds, legumes, olive oil, etc.
• Lean protein
  Fish, poultry, beans
  Fish also includes omega 3's, which will help reduce inflammation.
• Whole grains
  Whole wheat bread/pasta, brown rice, barley, quinoa, bulgur, oats, etc.
• Seasonings (salt-free)
  Tumeric and ginger in particular include antioxidants and are anti-inflammatory.

Interested in more advice? The American Cancer Society offers free over-the-phone counseling on nutrition by registered dietitians specializing in oncology. Follow-up materials and support is also offered. Call 800-227-2345 for more information.