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Happy Healthy Holidays!
- emmerythompson
- Dec 22, 2020
- 3 min read
Updated: Mar 14, 2024
I hope everyone is enjoying the holiday season, without getting too stressed over the pressures that come along with it. Exercising can really help relieve seasonal anxiety. According to the Mayo Clinic, exercise pumps up your endorphins, improves your mood, and reduces the negative effects of stress. If your day is busy, try to squeeze in at least 30 minutes of activity, even if it's a walk outside. If you want to kick up your workouts in 2021, join my New Year Challenge! I will be sending out more details soon. Also, remember to take a break! We will be doing just that these next two weeks. Zoom classes will resume on January 5th, 2021.
Winter Workout Motivation The weather is cooler, it's getting dark earlier, we're busy with the holidays - it's tough to get up the motivation to workout, even for me! Click the link below to read 7 tips to stay motivated to exercise in the winter. (Source: Glamour UK)
70% of your physique is made 'outside' the gym: eating, nutrient timing and sleep.
Slow Down Your Body Clock
Research shows yoga helps to increase growth hormones and DHEAS, which help keep you younger. We love the Down Dog yoga app.
Going on regular bike rides helps battle the aging processes that affect inactive people, found research in the Journal of Physiology. (Source: Train Magazine)
Sweet & Spicy Dark Chocolate is known to increase heart health but new research at Kingston University, UK, found it enhances endurance performance too. It's the yummiest snack before or after you workout! Make friends with spice too! A study in the British Medical Journal linked spicy foods to a lower risk of death. Thank of it as burning longevity into your bones. (Source: Train Magazine)
One lemon has your daily dose of vitamin C, cleanses the liver, and boosts immunity.
POWERFUL PRODUCE
Apples: We’ve all heard, “an apple a day keeps the doctor away,” that’s because they are great for your heart. Their pectin helps prevent the buildup of cholesterol. They also have tons of fiber. And leave the skin on! The more natural the apple, the better.
Broccoli: Broccoli is one of the most powerful food choices you can make. It is loaded with vitamin A in it’s raw state, and even more when cooked! A cup of cooked broccoli has as much calcium as half a glass of milk. Broccoli is also rich in potassium, iron, vitamin C and is one of the few foods with chromium, which acts as an insulin regulator, fighting diabetes.
Carrots: Carrots are well known for helping our eyes, but they can also fight lung cancer when eaten in high amounts. Cooking carrots enhances their nutritional benefits. Carrots are high in fiber, as well as potassium, and vitamin C. And carrot juice is a great post-workout pickup! (Source: On-Fitness Magazine) More Healthy Produce
MARINARA WITH TURKEY MEATBALLS
We love cooking this meatball and marinara recipe at home. We start the sauce first, so it has time to simmer and develop flavor. I promise, nothing about this tastes healthy - but it's rich in antioxidants, vitamins and minerals - thanks to the tomatoes! We eat this with spaghetti squash, which we roast in the oven, but it can also be served with your favorite healthy pasta. (Photo / Recipe Courtesy: Our Salty Kitchen)
Paleo Ground Turkey Meatballs
1/2 white onion, coarsely chopped
1/2 c. loosely packed parsley
2 cloves garlic, smashed
1/2 tsp dried basil
1/2 tsp dried thyme
1/2 tsp sea or kosher salt
1/2 tsp cracked black pepper
pinch dried oregano
pinch red pepper flakes
2 lb ground dark meat turkey
1 egg yolk
2 tbsp ghee
Paleo Marinara Sauce
3 tbsp ghee, divided
1/2 white onion, diced to 1/2"
2 cloves garlic, minced
3 tbsp tomato paste
1 28-oz can crushed tomatoes
2 tbsp fresh chopped parsley
Wear a fitness watch / tracker? Activity increased 27% by people who set goals and kept records.
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