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Get Fit! Feel Good! December Blog

Staying Healthy & Fit for the Holiday Season!

Did you know that December 2 -8 is National Hand Washing Awareness Week?

Although many of us were taught as kids to wash our hands before dinner, it’s important to remember germs don’t care what time of day it is. Having clean hands can prevent sickness which especially important during the winter!!

Doing it Right- Experts recommend washing your hands with soap and clean water for at least 20 seconds making sure to get in-between your fingers and under your nails. Once finished be sure to use a clean towel to dry your hands off. Here are five simple words/ steps to remember when washing your hands: wet, lather, scrub, rinse and dry.

Spread the Word Not Germs by following these five steps:

  1. Wash your hands when they are dirty and before eating
  2. Do not cough into your hands
  3. Do not sneeze into your hands
  4. Don’t put your fingers in your eyes, nose or mouth.

Healthy hands are happy hands- And happy hands make for happy and healthy homes.


Now let’s talk about exercising,

December is one of the most difficult times of the year to stay on track with your fitness goals. I challenge you this December to stay on track with your fitness goals OR use December to get a head start on your 2019 New Year Resolution Goals!!

To help you stay on top of your fitness goals here is a December Fitness Challenge Calendar for you to follow!

December fitness calendar

Cardio Recommendations:

Take a walk (if weather permits), use a treadmill/bike/elliptical at your local gym, find an indoor pool to take a swim, or even jog in place at home! Start with 3-5 minutes and slowly increase your time as the month goes on. I suggest trying to increase your cardio exercise by 30 seconds- 1 minute each time you do cardio. Feel free to increase your cardio by even more if you feel comfortable. Also you don’t have to do all your cardio at once, for example you can do 3 minutes of cardio in the morning and 3 minutes of cardio at night.

Exercise Guide

To get an instructional “how to” video click on the exercise of your choosing below:

Jumping Jacks

Crunches 

Arm Circles

Leg Raises

Wall Push Up

Chair Squat

Too Easy?

If you feel as though some of these exercises might be too easy, trying increasing the number of times you are doing the exercise just like you will do for your cardio. For example if you feel like doing 10 chair squats is too easy, increase that number to 15 chair squats. Another example is instead of doing 10 leg raises each side, you would increase that number to 20 leg raises each side. If a wall push is too easy, try doing a push up on your knees or even a regular full body push up. Chair Squats to easy? Remove the chair and do regular squats (just make sure you have proper form!).

Stretching Recommendations

Taking a day off from moderate-high intensity workouts to focus on a day of active recovery stretching is good for your overall health. Active recovery simply means you are doing an activity at a low intensity to get blood flowing to your muscles to help them rebuild/recover. Stretching has a lot of benefits including injury prevention, increased nutrients and blood supply to muscles, reduces soreness, increase energy, releases tension in muscles, and increase overall flexibility.  Below are some great stretches from our Fit 5 guide for you to follow!

Flexibility at home

 


Along with staying physically active its important to maintain your healthy eating habits! This time of year means lots of holiday parties. Here are some healthy appetizers you can bring to your next gathering!

Recipe #1 Low Carb Paleo Cauliflower Latkes

Ingredients

  • 2 cups cauliflower florets
  • 2 tsp extra virgin olive oil plus olive oil in an oil atomizer
  • 1/2 cup onion finely chopped
  • 1/4 cup whole grain breadcrumbs
  • 1 tbsp parsley minced
  • 2 sprigs thyme leaves only
  • 1 egg
  • Pinch salt and pepper pinch of each
  • Plain 0% Greek yogurt for serving
  • Unsweetened apple sauce for serving

Instructions

  1. Put your cauliflower into a food processor and pulse until it breaks up into small pieces that resemble rice.
  2. Pop your cauliflower “rice” into a microwave safe dish, cover in plastic wrap and microwave on high for 2 minutes. Squeeze the moisture out of the cooked cauliflower and return to the bowl.
  3. Meanwhile, add 2 tsp of olive oil to a large nonstick skillet over medium low heat. Cook the onion slowly, stirring every once in a while, until golden and caramelized, about 15-20 minutes. Add to the dish with the cauliflower rice. Allow to cool completely.
  4. Stir in the breadcrumbs, parsley, thyme leaves, the beaten egg, and a pinch each of salt and pepper.
  5. Clean out the nonstick skillet and spritz with olive oil from an oil atomizer over medium high heat. Form the cauliflower mixture into patties (about 3-4 tbsp), and pan fry on each side until golden brown.
  6. Serve with Greek yogurt and applesauce on the side.

 

Recipe #2 Sweet Potato and Avocado Bites

Ingredients

  • 2 medium sweet potatoes, scrubbed and sliced into 1/4-inch thick pieces
  • 1/2 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • Sea salt, to taste
  • 1 1/2 teaspoons olive oil
  • 1 large avocado, pitted
  • 1/4 cup fresh lime juice
  • 1/2 teaspoon sea salt
  • 5 cherry tomatoes, sliced into 1/8-inch thick pieces
  • 1/2 cup radish sprouts

Instructions

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Add the sliced sweet potatoes, cumin, paprika, olive oil, and sea salt to a bowl. Toss to coat.
  3. Line a baking sheet with parchment paper and spread the sweet potato slices out into a single layer. Bake for 15 minutes or until tender.
  4. Scoop the flesh of the avocado into a medium bowl. Add the lime juice and 1/2 teaspoon sea salt and mash together with the back of a fork.
  5. Spread the sweet potato slices out of a serving platter or tray. Top each slice with a dollop of smashed avocado, one tomato slice, and a sprinkling of radish sprouts.
  6. Serve and enjoy!

 

One response to “Get Fit! Feel Good! December Blog”

  1. Cheryl Marshall says:

    Great tips!