Hot and Healthy Holiday Drinks!

With the cold weather here and the Christmas season quickly approaching, delicious hot drinks are always tempting. These warm-your-heart treats can be full of fat and calories, so here are some healthier options if you just cannot resist :)

Healthy Egg Nog
1/2 cup egg substitute (we like www.eggwhitesintl.com – they are pasturized and safe to eat raw!)

2 cups Soy Milk

1/2 cup fat free soy creamer

2 tblsp sugar substitute (we use Stevia)

1 tsp Vanilla

Spices: Nutmeg, Cinnamon, Pumpkin Spice to taste
Alcoholic version: 2 tsp rum extract; or 2 tbs rum, brandy, or bourbon (or to taste)
Preparation:  Pour all ingredients into a container and mix until thickened.   Store in refridgerator for at least 1 hour.

Adapted from toneitup.com

No-Sugar-Added Minty Hot Cocoa 
2 teaspoons unsweetened cocoa powder
1-2 packets of Splenda sweetener (to desired sweetness)
Dash of salt
1 cup 1% milk
1/2 teaspoon vanilla extract
1/2 teaspoon peppermint extract

Preparation: Mix cocoa, Splenda, and salt in large mug. Heat milk in microwave for 1-1/2 minutes, until hot. Gradually add hot milk to cocoa mixture in mug, stirring until well blended. Stir in vanilla and peppermint. Yields 1 serving.

Adapted from webmd.com

Other ideas are apple cider with cinnamon and hot mulled wine!

Enjoy :)

Total Body Workout - No Equipment Required!

It is COLD outside!! Here is a fantastic full-body workout that will keep you warm. The best part is that you can do this in the comfort of your own home - no equipment necessary!!


Warm-Up
20 jumping jacks
50 body-weight squats


Circuit #1 - Full Body Strength (20 seconds per exercise)
1) Split squat jumps 

• Position yourself in a low lunge, right foot forward. Power up through both legs, and switch their position mid-air. Land with left leg forward. Repeat.

2) Close-grip push-ups

• Position hands at least shoulder width apart, slightly narrower is better. Perform full push-ups from toes. Repeat. 

3) Prisoner sumo squats

• Position legs double hip width, or more, with feet slightly out-turned. Place both hands on top of your head. bend knees to squat until knees are at 90 °. Rise and repeat.

4) Mountain climber

• Position body in a high plank or push-up position, with hands under shoulders and legs extended, toes on ground. Keeping pelvis as neutral as possible (bum down!), bend one knee at a time to bring toes to ground beneath chest, quickly touch. Continue to "jog" legs back and forth. 

5) Off-set push-up

• Position body in high plank or push-up position, stretching one hand out further, and keeping one slightly closer to body (offset). Perform first set with right hand forward and second set with left hand forward. Lower body, as normal push-up. Repeat.

1 minute break, repeat


Circuit #2 - Crazy 8's
1) 60 Squat jacks

• Combine jumping jack and squat! Start with hands straight above head and feet together. Jump into a squat while dropping hands to sides. Give yourself a high-five as you return to straight position. Repeat until all reps complete. 

2) 20 Spiderman push-ups

• Start in high plank or push-up position. As you bend your elbows to lower body towards ground, bend one knee up toward elbow (only 3 points touching ground). Return leg as you straighten elbows. Repeat until 10 reps on each leg complete. 

3) 20 Squat with cross-crunch

• Start standing, with legs hip width apart, hands in front of chest. Perform squat. On the return to standing, bring right knee up to left elbow for the cross-body-crunch. Perform squat and cross-crunch with leg and right knee. Repeat until 10 reps complete on each leg. 

4) 15 Full sit-ups

• Start on ground, knees bent to 90° and feet on floor. Curl spine up to a straight back and return to ground slowly and with control. Repeat. 

5) 45 second Low-squat hold

• Start standing with feet hip width apart. Bend knees to approximately 90°. Hold. 

6) 45 second Plank hold

• Position body as straight as possible on ground from fore-arms and toes. Tighten core. Hold.

7) 10 Burpies

• Start standing. Bend knees and hips to plant hands on ground. Jump legs back into a high-plank or push-up position. Hop legs back to squat. Jump to standing position. Repeat. 

8) 60 High knees

• Start standing. As quickly as possible, lift one knee up to chest at a time. Trick - stay on the tips of your toes. Repeat. 

1 minute break, repeat


Circuit #3 - Core
10 reps of each. Keep core engaged at all times. 

1) Supine Leg Drop

• Start with back on floor, legs straight up into air. Keep neutral spine, lower legs as much as possible without lifting low back off floor. Slowly return legs to starting position. Repeat. 

2) Bent Knee Reverse Crunch

• Same motion as leg drop, but knees are now bent to 90°. Only hinge at hips (knees locked) to bring heels of feet toward ground *just* to touch, then return to starting position. Repeat. 

3) Upper Abs Crunch

• Feet on ground, with knees bent. Hands start on either side of head (not behind head to avoid pulling neck). Lift upper body to peel shoulder blades off floor. Return slowly. Repeat.

4) Dead Bug (10/side)

• All four limbs start in the air. Hold right arm and left leg while releasing left arm and right leg slowly toward ground - stretching away from each other. Return to starting position. Lower right arm and left leg. Repeat. 

5) Slow Bicycles (10/side)

• On back - touch hands to each side of your head (not pulling behind neck), and bend knees. Twist to look over your right side while you touch left elbow to right knee at the same time as you extend left leg. Switch sides fluently. Repeat. 

6) V-Sit Crunch

• Sitting up, place hands on either side of hips. Lift legs up, bent to 90° and find balance on tail bone. Straighten legs and slightly lower upper body backwards. Crunch body back to start. Repeat. 

7) Side Plank (10 seconds/side)

• Facing right side, balance on right forearm (elbow under shoulder) and stacked feet. Push hips into the air. Hold 10 seconds. Without break, switch to left side. Hold. 

8) Front Plank (10 seconds)

• Without break from left side plank, balance on both forearms and toes. Hold. 

Enjoy and stay warm!!!

Fight that Bug

As much as I really do not want to admit it, Winter is here and so are the nasty colds and other "bugs" that come along with it... Being *almost* a nurse, I am a strong believer in natural remedies when possible! I want to share my cold/flu solution with you, so that you are able to fight your bug faster, and maybe even prevent it in the first place!! My husband started having a sore throat, I got him to follow this (strictly!) and within three days it was gone and never showed any other cold symptoms! I did the same "routine" while he was fighting his bug and I did not get as much as a runny nose :) IT WORKS!!

Ok, here goes - when you start to feel something coming on:

- Vitamin C, Vitamin D, and Echinacae twice a day! (the amount of pills per dose will depend on the dosage you buy, so check the bottle)

- Oil of Oregano 5 drops 3-5 times per day (with a full glass of water). You can find this at most organic food and natural food stores (Planet Organic). Please follow the instructions on the bottle for this one, as each brand makes different concentrations. I like Joy of the Mountains

- Lots and lots of fluids! Water is very important to make sure your system is working. Herbal teas are also great, green tea in particular! This does not replace your water intake, but is supplemental :)

If you are trying to prevent (family member is sick, you are run down, stressed or tired, etc)

- Take Vitamin C, Vitamin D, and Echinacae at least once per day, maybe twice. Again, follow your bottle

- SLEEP!!!

I hope this helps those that are already fighting something, and helps those who don't to prevent anything! Remember also that sweating helps clear the body of toxins!!

Low-Fat-Low-Carb Turkey Wrap with Grilled Veggie Salad

We have all been there - we have picked up something quick to eat for lunch in the middle of a busy day. This quick, easy, and not-so-nutritious food will boost our energy for awhile, however, when we sit down to try to work again, we crash. Try making something healthy ahead of time! A lunch that will keep you satisfied and full of energy right through the afternoon!


Low-Fat-Low-Carb Turkey Wrap (1 serving)
1 large leaf green lettuce
1/4 tsp mustard (I like grainy mustard!)
2 slices of low-sodium oven-roasted turkey breast
2 slices of tomato
Ground black pepper, to taste


Lay the lettuce leaf flat, and evenly spread mustard on it. Lay down the turkey and tomato. Season with pepper to taste. Tightly roll up the lettuce and enjoy!

NUTRITION PER SERVING

Calories 32  Fat 1g  Protein 6.2g   Sodium 103mg  Fiber 0.4g  Carbohydrate 2.8g

Grilled Veggie Salad (4 servings)
*be creative with the veggies - choose ones that are in season and/or grown locally*
1 tsp rosemary
1/8 tsp ground black pepper
2 1/2 tsp olive oil
1 tbsp rasberry flavored vinegar
1 clove of garlic, minced
2 ears of fresh corn, husked
1 small zucchini, cut in half, length-wise
1 large red bell pepper, cut into quarters
1 medium eggplant, cut in half length-wise
2 (1/2 inch) slices of red onion
1 large tomato, cored and cut in half
Cooking spray (preferably olive oil spray)


1) Combine rosemary, black pepper, olive oil, vinegar, and garlic in a bowl; stir with a whisk until blended. Brush ears of corn and the cut surfaces of remaining vegetables with half of the olive oil mixture, and set aside
2) Coat grill rack with cooking spray; place on grill over medium-hot coals. Place vegetables, cut sides down, on rack. Cook 5 minutes. Brush with remaining olive oil mixture. Turn vegetables over, and cook an additional 5 minutes or until tender. Remove from grill; cut each ear of corn into 6 pieces. Cut each onion into quarters. Cut remaining vegetable pieces in half. 
*if you are not wanting to go outside to your grill during the winter, use an indoor grill, or this can also be baked in the oven*

NUTRITION PER SERVING

Calories 128  Fat 3.9g  Protein 3.9g   Sodium 18mg  Fiber 5.2g  Carbohydrate 23.5g

Enjoy!

Recipes taken from Jillian Michael's "Making the Cut"

Fantastic Full Body Strength Workout

As one boot camp session sadly ends, and I anxiously await the next, I want to share this awesome workout to tone and sculpt the whole body!

First, start with warming up - approximately 5-10 minutes of jogging, stair climbing, skipping, or whatever you can do in your home or gym.

Next, perform these six exercises using 'pyramid sets' of 10-20-30.

1) Jump Squats 

2) Biceps Curls

3) Stationary Lunges

4) Push-Ups

5) Lateral Step-Ups

6) Triceps Extensions 

* I usually pair them up to save time (ex - 10 jump squats, 10 biceps curls, 20 jump squats, 20 biceps curls... Then on to the next set)

Cardio time!! Hard lifting, then tough cardio - 30-60 minutes of jogging, stair climbing, skipping, elliptical training, rowing, boxing, or a combination of any of these. You want to be pushing yourself enough that having a 'broken' conversation is possible - this is where you are able speak a few words at a time. 

Core - my favorite part!! Eight exercises to trim and tone around the waistline - 10 reps each

1) Supine Leg Drop

2) Bent Knee Reverse Crunch

3) Upper Abs Crunch

4) Dead Bug (10/side)

5) Slow Bicycles (10/side)

6) V-Sit Crunch

7) Side Plank (10 seconds/side)

8) Front Plank (10 seconds)

Stretch! and feel proud of yourself :)

How to Stay Fit During Cold Winter Months

With the cold winter months approaching, the thought of staying active and keeping fit can be daunting. The good news is that just because we live in a country that has beautifully snowy winters, it does not mean that our health journey needs to suffer. Why wait until January first for a New Year’s resolution? Start today with these winter active tips!

1)   Try something new. A new fitness class at the nearest gym to learn new exercises in a warm environment, an outdoor boot camp that will have your heart racing no matter what the temperature, or try one of the many clubs or groups our city has to offer through all seasons.

2)   Find a workout buddy. Making ourselves accountable to someone else is great motivation if that is what you are lacking. When we encourage others to commit to a class or to a new workout schedule everyone benefits and it makes taking a night off a little more challenging! Someone with a similar schedule, or who lives in close proximity is usually an effective option.

3)   Join an activity in which the whole family can participate! By getting your spouse and children involved, not only are you helping your family to stay healthy this winter, but you are setting a great example for your children to stay active through their lives.

4)   Buy new gear! New workout purchases are always a great motivator. If you are trying something new, such as running outside during the winter for the first year, buy a new pair of jogging pants that you love.

5)   Set up a home gym. If leaving the house in minus 20°C is not for you, it may be easier and more affordable than you think to set up your home fitness space. All you need to get started is an exercise mat, resistance tubing, a few dumbbells, and an exercise ball. You can slowly grow your gym, as you like.

6)   Try healthy new recipes. Healthy eating does not have to mean time consuming. By choosing healthy recipes for the week over the weekend, you are able to plan and complete your grocery shopping to have all the necessary supplies for delicious and nutritious meals on hand.

7)   Stay healthy this winter! Missing work, workouts, and other events during “cold and flu season” can put a damper on your life. By taking daily supplements, such as Oil of Oregano and Echinacea, and making sure to eat plenty of seasonal fruits and vegetables, you can keep your immune system ready to fight. Washing your hands and using alcohol-based sanitizers frequently will also decrease your chance of getting sick.

8)   Take your workout anywhere. Holidays and vacations are not an excuse for taking a break from your exercise routine! Find a great “go anywhere” workout online, or from a Certified Personal Trainer, that requires minimal or no equipment to keep you fit wherever you are.

9)   Keep up with your water intake. Even though you might not be as thirsty during the winter as in the summer months, staying hydrated is just as important. A great formula to show you how much water you should be taking in is: drink half of your body weight (1 lbs = 1 oz) of water EVERYDAY! Do you?

10)                 Write it down. Make your workout a priority, just as you add meetings and appointments to your day timer, do the same with your exercise. If we commit to an allotted time, we are more likely to complete the routine successfully.

Now it is time to decide what will work for you, as not one trick or routine is successful for everyone. You must find what keeps you active, and what you can do to fit your life!