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FnF December

K.I.S.S…..Keep it simple stupid ;)
Simple is sustainable! Here are a few tried and true moves that when done in a circuit and combined with a little cardio, have great metabolic benefit. Beginning with the jump rope (or air jump rope) complete the 100 skips followed by 10 reps each of the exercises. Repeat the entire circuit for 4 minutes and then rest for 1 minute. Do the circuit 2-6 times for a 10 – 28 minute workout.
To keep it fresh, take a look at some of the variations of these moves in our other FNF videos and mix it up.  Remember that your activity adds up! So if you’re crunched for time, take 5 minutes when you can and run through it! Those shorts bursts of exercise will add up!
Jump rope 100 skips
Squats
Push ups
Alt forward Lunges
Oblique leg lifts
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Normal Hours of Operation

At this time we will have normal hours of operation tomorrow. We will keep you updated of any changes. Stay Safe.

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Closing Early

All classes that start 4:30pm and after are canceled for this evening. We are closing early at 7pm. We are taking precaution to keep our members and staff safe. Please refer back for updates regarding hours for tomorrow.

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On-the-Go Snacks

Traveling for the holidays? Pack your snacks. Here are your nutrient balanced snacks to keep your blood sugar stable and prevent overeating. Skipping meals and snacks will increase the likelihood of overeating.

Single serve cottage cheese 20g per 5 oz & 125 mg CA, high in sodium – combine with tomatoes, fresh basil leaves & balsamic vinegar for a healthy twist to Caprese salad

HB egg with sriracha on whole grain toast 10g pro, vitamin D vitamin b12

Cheese stick/wedges/wheels – pair with apple slices. 6-8g pro, individually wrapped

Edamame – great snack by itself. 8g per ½ cup, 3g fiber… plant protein that is a complete protein

Roasted chickpeas – great snack by itself. 7g per 1/4c , 5g fiber, shown to lower LDL cholesterol – rinse/drain can of chickepeas – toss in olive oil with spices (chili powder, cumin, salt, & pepper or create your own spice mixture) – bake 425 for 45 min.

Greek yogurt – pair with berries. 12-20g per single serve container depending on brand, CA & probiotics

Hummus 5g per 1/4c & 4g fiber – add raw veggies for a great pairing

Tuna pouch 16g and good source of antioxidant Selenium. Mix in some siracha & pair with whole grain crackers.

Kefir – drinkable yogurt, great snack by itself. 11g per 1c, vitamin D, probiotics, 99% lactose free

 

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Healthier Holiday Egg Nog

Ingredients:

3 egg whites

2 cups soy milk

1/3 cup honey

½ tsp cinnamon (extra to sprinkle on top)

½ tsp nutmeg

1 tsp vanilla

Blend together and serve. Alcohol optional.

 

Nutrition Facts (before adding alcohol): 145 calories, 2g fat, 26g carb, 7g protein, 2g fiber, 57mg sodium

Traditional Eggnog is 223 calories and 14g of fat.

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Rutabaga Fries

Ingredients Rutabaga, root vegetable. Good source of Vitamin C & fiber. Choose those that are smooth, firm & heavy for size. Always peel before roasting, sautéing, etc.

1½ pounds rutabaga, peeled and cut into ½-inch thick wedges                                                  2 cups + 2 tablespoons white vinegar, divided                                                                               ½ cup water                                                                                                                                             2 teaspoons + 1 teaspoon kosher salt, divided

Dipping Sauce ½ cup ketchup, 1 teaspoon Old Bay seasoning, 1 teaspoon hot sauce

Directions

  1. Place rutabaga wedges into a large heat-safe bowl with tight fitting lid.
  2. In a medium saucepan, combine 2 cups of the vinegar, water and 2 teaspoons of salt in a medium saucepan. Bring to a boil over a high flame. Remove from heat and pour over prepared rutabaga.
  3. Secure lid onto bowl and store in the refrigerator for 2 to 4 hours.
  4. Preheat oven to 425° F. Coat two 12×16-inch baking sheets with non-stick cooking spray and set aside.
  5. Drain rutabaga wedges in a large colander and spread evenly on prepared baking sheets. Bake for 25 minutes, flipping wedges halfway through to brown evenly.
  6. Meanwhile, combine all of the sauce ingredients in a small bowl and set aside. Remove fries from oven and transfer to a large mixing bowl.
  7. Toss with remaining vinegar and salt. Transfer to a serving plate alongside dipping sauce.
  8. Nutrition Information: Serves 4. Serving size: 1 cup fries and 2 tablespoon sauce. Calories: 97; Total fat: 0g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 1288mg; Carbohydrates: 21g; Fiber: 3g; Sugars: 14g; Protein: 2g; Potassium: 550mg; Phosphorus: 87mg Emily Cooper, RDN, is based in New Hampshire
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It’s the holi-DAYs

Follow these simple strategies to help prevent overeating through the holidays.

  • Don’t save up. Avoid skipping meals throughout the day to “save up” for the big meal or party. Skipping meals will result in overeating later.
  • Eat breakfast. Research shows that those who consume breakfast consume fewer calories throughout the day.
  • Increase fiber. High –fiber foods will satisfy hunger but are lower in calories. Choose fruits, vegetables and whole grains
  • Wait. It takes 20 minutes for satiety to be registered. Wait 10 minutes before reaching for seconds and let your body decide if it is still hungry or satisfied. Eat slowly and savor every bite. This will also allow for better digestion and decrease heartburn.
  • Healthy foods can still equal unhealthy portions. Moderation of all foods. Even if they are nutrient rich.
  • Enjoy without depriving or overindulging.
  • Use a smaller plate for your meals.
  • Name of the game is leftovers…. Cook once and eat twice.
  • At parties only consume food that is on a plate versus grazing at the buffet or hors d’oeuvres trays.
  • Enjoy the foods you only have during the holidays. Example skip the bread roll and go for the stuffing.
  • Liquids count. Especially alcohol
  • Hydrate. We often misconstrue thirst (dehydration) as hunger. Drink water between caffeinated and alcoholic beverages.
  • Buffets/potlucks. Take a small bite to try everything you would like to have. Then go back for the foods that really tasted amazing for your meal.
  • Out of sight, out of mind. Keep holiday treats in the pantry versus on the counter or in the freezer to defrost and enjoy later.
  •  Savor indulgent drinks. Treat them like a dessert. Sip.
  • Be careful when choosing mixers for drinks. The sweeter the mixer the more calories it generally will have.
  • Club soda over tonic.
  • Drink water in between alcoholic drinks to avoid dehydration.
    • Alcohol can pull 4 times the fluid from your body.
  • If you don’t like it, don’t finish it.
  • Basically, be mindful of what you are consuming to avoid overindulgence.

Our recommendation for the holidays is to pick the items you cannot indulge in all year long.              

Simple is Sustainable

What are your 3 holiday food, beverage, or treat favorites? Indulge without over indulging on everything.

1.___________________________________________

2. ___________________________________________

3.____________________________________________

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Chocolate Pudding

Yield: Serves 4-6 Prep Time: 10 minutes  Cook Time: 3 hour Chill Time

Total Time: 3 hours 10 minutes

Ingredients:

1 cup unsweetened almond or coconut milk 2 ripe avocados, peeled and pitted 1/3 cup plus 1 tablespoon unsweetened cocoa powder 1/2 cup plus 2 tablespoons pure maple syrup 2 teaspoons vanilla extract 1/4 teaspoon ground cinnamon Pinch of sea salt Raspberries, for garnish

Directions:

  1. Put the almond milk, avocados, cocoa, maple syrup, vanilla extract, cinnamon, and salt into your blender and puree on high for 30 to 60 seconds, until smooth and creamy. You may need to stop and scrape down the sides with a spatula.
  2. Transfer the pudding to glasses, ramekins, or jars and chill in the fridge for at least 3 hours.
  3. To serve, top each pudding with fresh raspberries.

Note-the pudding works best with ripe avocados that don’t have any brown discolorations. The pudding is best the day it’s made, as the avocados will oxidize and the flavors will change over time.

Nutrition Facts: Calorie

s 188, Fat 9g, (sat fat 1.2g, mono 5.9g, poly 1.3g), Carb 5.4g, Fiber 4g, protein 1.2g

Recipe reprinted with permission from The Blender Girl: Super-Easy, Super-Healthy Meals, Snacks, Desserts, and Drinks–100 Gluten-Free, Vegan Recipes! by Tess Masters, copyright © 2014. Published by Ten Speed Press, a division of Random House, IncDark Chocolate Pudding

Yield: Serves 4-6

Prep Time: 10 minutes

Cook Time: 3 hour Chill Time

Total Time: 3 hours 10 minutes

Deep dark chocolate pudding that is made with a secret ingredient…avocados!

  1. Put the almond milk, avocados, cocoa, maple syrup, vanilla extract, cinnamon, and salt into your blender and puree on high for 30 to 60 seconds, until smooth and creamy. You may need to stop and scrape down the sides with a spatula.
  2. Transfer the pudding to glasses, ramekins, or jars and chill in the fridge for at least 3 hours.
  3. To serve, top each pudding with fresh raspberries.

Note-the pudding works best with ripe avocados that don’t have any brown discolorations. The pudding is best the day it’s made, as the avocados will oxidize and the flavors will change over time.

Recipe reprinted with permission from The Blender Girl: Super-Easy, Super-Healthy Meals, Snacks, Desserts, and Drinks–100 Gluten-Free, Vegan Recipes! by Tess Masters, copyright © 2014. Published by Ten Speed Press, a division of Random House, Inc.

 

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Slow Cooker Beef and Broccoli

Ingredients

1 pound boneless beef chuck roast, sliced into thin strips
1 cup beef consumme
1/2 cup soy sauce, low sodium
1/3 cup brown sugar
1 tablespoon sesame oil
3 garlic cloves, minced
2 tablespoons cornstarch
2 tablespoons sauce from the crock pot after being cooked
Fresh broccoli florets (as many as desired)
Cooked brown rice

Extra kick, add red pepper flakes

Directions
1. Place beef in a crock pot.
2. In a small bowl, combine consomme, soy sauce, brown sugar, oil, and garlic. Pour over beef. Cook on low for 6-8 hours.
3. In a cup, stir cornstarch and sauce form the crock pot until smooth. Add to crock pot. Stir well to combine.
4. Add broccoli to the crock pot. Stir to combine.
5. Cover and cook an additional 30 minutes on high (the sauce has to boil for it to thicken).
6. Serve over hot cooked rice.

 

Nutrition: Calories 204, Fat 6.8g, Carb 16.8, Protein 19.6g

 

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Too Much of a Good Thing

By Randy Leopando

A little exercise is good for you, so more must be better, right? Well, sometimes. And sometimes more is just that — more. There comes a point of diminishing returns or, worse, a point where your body says “Enough!”

Everyone reaches this point at different times. Triathletes, for example, are able to withstand the rigors of three-sport training — running, cycling and swimming — at levels unthinkable to most. For others, an extra step class or hitting the weights too hard can put them over the top. In the quest for better health and fitness, it is sometimes difficult to quell one’s enthusiasm and take a break from exercise. But if exercise is leaving you more exhausted than energized, you could be suffering from an acute case of overtraining.

Know the Signs
It’s important to be able to recognize the signs of overtraining before they become chronic. Physical signs of overtraining include:

  • decreased performance
  • loss of coordination
  • prolonged recovery
  • elevated morning heart rate
  • elevated resting blood pressure
  • headaches
  • loss of appetite
  • muscle soreness/tenderness
  • gastrointestinal disturbances
  • decreased ability to ward off infection
  • increased incidence of musculoskeltal injuries
  • disturbed sleep patterns

Keep in mind that not all of the signs of overtraining are physical. Much like regular exercise has a positive effect on mood and stress levels, too much exercise can do just the opposite, leaving the exerciser irritable and depressed, particularly as the quality of the workouts declines. Psychological and emotional signs of overtraining include depression, apathy, difficulty concentrating, emotional sensitivity and reduced self-esteem.

Understand the Cause
Once you recognize the symptoms of overtraining, it’s important to understand and honestly confront the cause. For some, overtraining occurs as a result of an upcoming competition. Increased training prior to an event is understandable, but if it’s interfering with your health and wellbeing, you have to question its worth. The solution may be as easy as reducing the rate at which you increase your training intensity. The body needs sufficient time to adjust to your increased demands. Triathletes don’t start out running 10 miles, cycling 100 miles and swimming 1,000 meters all at once. They gradually increase their training to allow their bodies to adapt.

For others, the basis for overtraining may have more to do with emotional or psychological reasons than physical ones. Much like eating disorders, exercise addiction is now recognized as a legitimate problem. Exercising beyond the point of exhaustion, while injured, or to the exclusion of all other aspects of one’s life — these are some of the signs of exercise addiction. It’s a difficult problem to recognize, particularly in a culture where discipline and control are lauded.

Individuals who exercise excessively are risking more than poor performance: They’re risking their health. Overuse syndrome, which may lead to more serious injuries, is common. And the emotional cost of isolating oneself in order to exercise can be devastating. If you recognize these symptoms in yourself or in a friend, it is essential that you seek professional help.

The ‘M’ Word
The key, it seems, to staying healthy is to do everything in moderation, which is best viewed as something relative to one’s own fitness level and goals. Don’t expect to exercise an hour every day simply because your very fit friend does. The body needs time to adjust, adapt and, yes, even recuperate. Exercising to the point of overtraining is simply taking one step forward, two steps back — not exactly good training tactics.

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