Tips to Keep Fitness in Your Schedule, Self-Care, A Healthy Recipe and More!
TIPS TO KEEP FITNESS AND HEALTHY EATING IN YOUR SCHEDULE
The holiday season can be one of the hardest times of the year to stay motivated, exercise and eat healthy. By making a concerted effort on your own health this season, you can be successful in keeping fitness and healthy eating in your daily routine. Here are a few tips to stay healthy this holiday season:
Make a schedule and stick to it!
Have you signed up for your weekly classes yet on FitLi? If not, choose a day of the week to reserve your spot and get those classes on your calendar.
Pack your clothes the night before class or lay them out at home in the morning so when work is done, you're on your way to class.
Find a buddy. Pick a friend at THRIVE and hold each other accountable. Or recruit a new friend to give us a try and encourage them to attend class with you - if you both encourage each other, you're more likely to keep your scheduled commitment.
Take us with you! Remember ALL of your THRIVE Jazzercise classes are streamed online AND you have access to additional live streamed classes with your Jazzercise EFT membership. This makes accessing class so much easier if you travel during the holidays.
Healthy Eating Tips:
Set aside time for meal planning and prep. If you plan your grocery list and meals in advance, you're less likely to reach for those sweets while shopping.
Eat how you normally would on days you may have a gathering or holiday party. You don't want to step foot in a party "hangry" because you haven't eaten anything all day in anticipation of a large meal.
Offer to bring a healthy dish along to a holiday party or gathering. Make sure to share the ingredients on an index card too.
Choose a smaller plate and view the buffet before filling your plate. This way you'll have an idea of what is offered before choosing.
Savor every bite! Eat mindfully and enjoy your food. Eating too fast is an easy way to pack in excess calories.
Choose your beverages wisely! Holiday drinks and cocktails can have excess sugar and calories. Here are 4 Ways to Sip Smarter from the Mayo Clinic.
Control the risk for temptation! Do you have that candy dish at your desk or ice cream in the freezer? Remove them and make a mental note of keeping these in places that are less accessible, if at all.
Focus on PEOPLE! If the focus of the party is on the company, you'll likely feel less inclined to over eat.
Here are a few more resources on eating healthy during the holidays:
Tips for Eating Healthy During the Holidays (Cleveland Clinic)
TAKE TIME FOR YOU THIS HOLIDAY SEASON
The "most wonderful time of the year" can also bring about stress, anxiety and in some cases depression. Self-Care during the holiday season is incredibly important - especially for those of us balancing so many things. But self-care doesn't have to mean a day at the spa, or spending money on yourself (although no one will argue that does help once in a while!). Here are some ways to take care of yourself this holiday season:
Make time for YOU. Whether it's a 10 minute mindful meditation, an hour workout, or a good book before bed that fills your soul, make sure to keep it in your routine.
Practice gratitude. If you find yourself falling into a negative head space this season, try to reflect on all that you are grateful for. Psychology Today helps teach us what gratitude is and why it's so important... "People who are grateful feel less pain, less stress, suffer insomnia less, have stronger immune systems, experience healthier relationships, and do better academically and professional. Overall it can boost both your mental and your physical health."
Say "no." Saying no can be a full sentence and setting boundaries is healthy.
Prioritize your sleep. According the Centers for Disease Control and Prevention, "a third of US adults report that they usually get less than the recommended amount of sleep. Not getting enough sleep is linked with many chronic diseases and conditions."
Here are some resources on self-care during the holiday season:
Sleep Tips: 6 steps to better sleep (Mayo Clinic)
Save Your Sanity: Say No (Cleveland Clinic)
HEALTHY RECIPE - From our friends at Eating Well
Cranberry Crumble Bars
These cranberry-orange bars freeze well. Make a batch on a free afternoon and pop them in the freezer so you'll always have a healthy dessert on hand when company calls.
Active: 25 mins
Total: 1 hr 20 mins
For the Filling:
2 cups cranberries
Zest and juice of 1/2 orange (see Tip)
6 tablespoons granulated sugar
1 ½ tablespoons cornstarch
2 teaspoons almond extract
¼ teaspoon ground cinnamon
For the Crust:
1 ½ cups all-purpose flour
1 ½ cups almond flour
½ cup granulated sugar
1 teaspoon baking powder
¼ teaspoon salt
¼ teaspoon ground nutmeg
Zest of 1/2 orange
4 tablespoons cold unsalted butter, cubed
2 large egg whites
1 ½ teaspoons vanilla extract
2 teaspoons powdered sugar (Optional)
Preheat oven to 375 degrees F. Line a 9x13-inch baking pan with parchment paper, letting some overhang on the long sides. (The extra will help you lift the bars out.)
To prepare filling: Combine cranberries, orange zest, orange juice, 6 tablespoons granulated sugar, cornstarch, almond extract, and cinnamon in a small bowl; stir well. Set aside.
To prepare crust: Whisk all-purpose flour, almond flour, 1/2 cup granulated sugar, baking powder, salt, nutmeg, and orange zest in a medium bowl. Work butter into the mixture, using your hands to pinch and rub until the pieces are flattened and the mixture is crumbly and resembles sand.
Lightly beat egg whites and vanilla in a small bowl with a fork. Pour into the flour mixture and use the fork to scoop down from the sides and up through the center until the whites are well incorporated. Set aside 1/2 cup of the mixture.
Press the remaining mixture into the prepared baking pan to form a bottom crust.
To assemble and bake: Give the cranberry mixture a quick stir, then pour it over the crust, spreading evenly. Sprinkle the reserved crust mixture on top.
Bake until the top is lightly browned, about 40 minutes. Transfer to a wire rack and let the bars cool in the pan for 15 minutes. Lift the long sides of the parchment to remove and place on a cutting board. Use a sharp knife to cut into 15 bars. Cool completely. Garnish with powdered sugar before serving, if desired.