Stay fit this holiday season with Step Ahead Wellness Center’s four easy tips…
Set Realistic Goals:
Knowing it's a busy time of year, think ahead and revise your schedule if necessary, and then stick to it! Think quality rather than quantity. If you can’t squeeze in concentrated exercise,
move as much as possible throughout your day and stay away from the sweet treats to maintain healthy weight loss between Thanksgiving and New Years.
Be Creative with your Time:
If you are finding it difficult to keep up with your fitness goals and the parenting demands this holiday season, then work out with your children. Need to go Christmas shopping? Go to the mall for an hour or so before it opens and walk with your kids (maybe bring the hand-weights too
to increase the intensity). Or, go to a local gym and play basketball or go ice skating or swim at an indoor pool with your kids.
Stick to a Routine:
As much as possible, try to have a general schedule for your days. You and your family will be much happier if you do. Don't think you need "to do it all." You'll be surprised how much your kids would love to help with the baking, wrapping and decorating. You may have a little extra time here and there if you let them help, and more importantly, you'll be making great memories with them.
Take Care of Yourself:
It is so easy to get stressed with all the shopping, decorating, baking, wrapping, family obligations, parties, but breathe and relax. As much as possible, strive for 7-8 hours a sleep a night, drink plenty of water and continue to eat well.
It's okay to enjoy holiday parties, just don't indulge in all those sweet treats. Have a taste, then move on to something a bit more healthier. Don't forget to set time to exercise; you'll feel much better and will be able to maintain your healthy weight loss goals this holiday season.
For more holiday fit tips, contact our fitness director, Noelle Lusardi, at firstname.lastname@example.org or visit us at www.stepaheadwellnesscenter.com. We’d love to hear from you… which health, wellness, weight loss, fitness topics are you most interested in learning more about.
Thanksgiving Fitness Tips – Out of Your Routine Tips to Keep Fit
Thanksgiving is a time to visit with family and friends and many times, you are away from the gym, classes or time at home available to get your “regular” fitness routine in for the day. However, there are many things you can do to keep your body feeling and looking fit and make your holiday more enjoyable.
Ok, first and foremost, you have to MOTIVATE yourself a bit to INNOVATE with some creative ideas to get the calories burned. Keep this in mind- tell yourself you want to EARN the calories you are going to enjoy later in the day. Here are some useful and easy tips:
- WALK – sounds easy but not that appealing if you are staying in the Northeast with bad weather – however – remember – a QUICK walk in bad weather is better then no walk at home. Bundle up, wear good shoes, take an umbrella if necessary, and walk fast and hard for 10-15 minutes outside. It will wake you up, refresh you and get your day off to the right start.
- Before getting dressed and showered for the day – try some easy in the room exercises to tighten up some of those muscles:
- do leg lifts on the floor, one leg at a time if necessary, and do in sets of ten. Start with 1 set and if you still have energy left, keep going.
- If you have any bands at home, do some arm stretches sitting in a chair – again start with sets of 10 and then go a little further if you have extra energy
- Squats – in your room, hold onto your bed or chair, and do some squats to get your thighs and back in shape- start with sets of 5
- Help with all the set up preparations – get the table ready, get the house and foods set up – just keep yourself busy.
- If you are having young children over for the day – DO YOU REMEMBER THE GAME SIMON SAYS – it keeps you active, it is easy – and they will have great fun!!!! (so much better then video games or card games)
- Get up from the table where the food is – every 15 to 20 minutes and take the LONG way to the food, walk around the rooms, around tables, take as many steps as possible to get to your destination.
- At the end of the evening, if you feel a bit over-indulged and full – don’t do anything strenuous, but maybe take some walks around your table and your rooms, just get some extra steps, nice and slow in before you lie down for the night.
REMEMBER – Thanksgiving is about friends, family and being thankful for those you love. Make the day more enjoyable by making yourself feel as good about yourself as possible – so just push yourself to do a little bit extra, either before or after, the day is done.
HAPPY THANKSGIVING AND ENJOY THE HOLIDAY
DR. NEIMAN'S TIPS FOR A HAPPY AND HEALTHIER THANKSGIVING
Thanksgiving is a time for family and friends and enjoying the time with all. Weight loss does not have to be your first concern, BUT, you do not have to wake up the next day and have regrets about what you ate (not about what you said). Here are some easy tips to enjoy the day and the people you spend it with:
- Time yourself sitting at the table – DO NOT let yourself sit around the table filled with food for more then 15-20 minutes at time. Get up and walk around, get something to drink before sitting down again.
- Avoid eating the “extras” on the food –
- NO SKIN – the meat is enjoyment enough
- NO TOPPINGS – if there is a dish with excess toppings, try and scrape them off and put on side of plate
- Avoid a lot of the white food- potatoes or breads – you can eat these foods anytime- stick with the foods that are special for the holiday
- Deserts- yes, you can have some, just put a little slice of a few that you want on your plate, just slice them in half and take a few tastes – it is satisfying and gets rid of the “urge”
- Drink water at meal time – don’t waste calories on soda, juices or other unnecessary drinks
Also, what can help the entire day go smoother and easier is try and start the day with a quick walk outside, around the house or in a store. The real “feast” does not begin until after 12pm usually, so don’t let yourself waste calories before the holiday food arrives!
MOST IMPORTANT to remember- holidays are to ENJOY the time with family and friends – these are special times together that you will always remember. If you overdo on calories for 1 day, it was just 1 day. Get the food that will make you vulnerable out of your house and jump back on the weight loss road as soon as you can – that is a challenge and that is what will bring life long success!
Look for us at Step Ahead to help you get through the holidays with less pain and gain! We are offering you a DAILY TIP to get through Turkey Day,
Either a calorie burner or a calorie builder- yes, exercises and recipes to help make this day more enjoyable and easier for you and your family.
Today, we will start with one of our fabulous recipes from our dietician, Sari Greaves, who has unique recipes to add spice with very little calorie price!
Turkey with Herbes de Provence and Citrus
1 (14 to 15-pound) turkey, neck and giblets reserved
1 orange, cut into wedges
1 lemon, cut into wedges
1 onion, cut into wedges
6 fresh rosemary sprigs
6 fresh sage sprigs
6 fresh oregano sprigs
2 tablespoons herbes de Provence
1 tablespoon olive oil
1 1/2 teaspoons salt
1 1/2 teaspoons freshly ground black pepper
6 cups canned low-salt chicken broth (approximate amount)
1/3 cup whole-wheat flour
To make the turkey: Position the rack in the lowest third of the oven and preheat to 400 degrees F.
Rinse the turkey and pat it dry with paper towels. Place the turkey on a rack set inside a large roasting pan. Place the orange and lemon wedges, onion, and 2 sprigs of each fresh herb in the main turkey cavity. Tie the legs together to hold the shape of the turkey. Stir the herbes de Provence, oil, and 1 1/2 teaspoons of each the salt and pepper in a small saucepan over medium heat just until the butter melts. Rub the mixture all over the turkey and between the turkey breast meat and skin. Place the turkey neck and giblets in roasting pan. (Recipecan be prepared up to this point 1 day ahead. Cover and refrigerate. Let stand at room temperature 30 minutes before roasting.)
Cover the turkey breast with foil. Roast for 20 minutes. Pour 3 cups of broth into the pan and stir to scrape up any brown bits on the bottom of the pan. Add the remaining sprigs of fresh herbs to the pan. Roast the turkey for 40 minutes. Reduce the oven temperature to 350 degrees F. Pour 1 more cup of broth into the pan. Continue roasting the turkey until a meat thermometer inserted into the thickest part of the thigh registers 165 degrees F to 175 degrees F or until the juices run clear when the thickest part of the thigh is pierced with a skewer, basting occasionally with pan juices, about 1 hour and 30 minutes longer. Transfer the turkey to a platter and tent with foil. Let stand 30 minutes while preparing the gravy.
To make the gravy: Strain the turkey pan juices from the roasting pan through a sieve and into a 4-cup glass measuring cup; discard the solids. Spoon off the fat from atop the pan juices. Add enough chicken broth, about 1 to 2 cups, to the pan juices to measure 4 cups total. Add the whole wheat flour and whisk for 1 minute. Gradually whisk in the broth. Simmer until the gravy thickens slightly, whisking often, about 10 minutes. Season with salt and pepper. Serve the turkey with the gravy.
Serving: 3 oz (white meat-very lean meats)
Thanksgiving Day is right around the corner and it is a time to enjoy family and friends- NOT to worry about your weight loss journey. Here are a few tips to add to your planning that will make it easier for you to put aside your fears and ENJOY TURKEY DAY without any regrets:
STOP looking for the closest spot to the store- NO MATTER HOW COLD it may get. The more steps and activity you can get into the days leading up to the holiday, the better!
Track your steps throughout the days. 10,000 steps a day is ideal, but remember, just DO YOUR BEST- make an effort to increase your steps every day and it helps you burn more calories and feel better. For every 2,000 steps- you have burned 100 calories- keep track, it helps motivate you!
DON’T wait for January to dust off your exercise equipment at home- start NOW. It will make your holidays easier to enjoy and you will be one step ahead of any New Year’s Resolution you may make for 2014. Start slow, 10 minutes every other day, and then work your way up as best that you can.
If you are a member of gym, make sure you sign up for 1 or 2 classes, with the early sunset and cold weather, it is easy to convince yourself out of a trek to the gym. Commit to a class schedule, better yet, do it with a friend, and it will force you to get out, at least 1 or 2 times a week.
There are many community led events this time of year. Check your local area paper or website and look for any walks, hikes or other interesting going-ons that may keep you moving on the weekends. It is a great way to enjoy your town, meet others and keep yourself burning those calories!
MAKE MORE work for yourself- DON’T carry decorations, packages or other things in large bundles through your house- make MORE trips- either up the stairs or through the house. Make a commitment with yourself that you will not overload your arms – it will make your holiday routine more efficient with calorie burning!
OKAY- This is a start- try these steps out to start and look for more tips to enjoy the holidays as the week goes on. If you have any questions, feel free to call, our Personal Trainer, Noelle, is always happy to help with any questions!
You don't have to overhaul your entire diet to get a big health boost. Here are five simple
changes you can put into action today for high-impact results.
1. Load Up on Fruits and Veggies
You know fruits and vegetables are good for you, but did you know they should fill half your
plate at every meal? That's what the the Academy of Nutrition and Dietetics recommends, and for good reason: Packed with vitamins, minerals, and fiber, fruits and vegetables make you less likely to get heart disease, high blood pressure, and some cancers.
Your daily goal: 2 cups of fruit and 2.5 cups of veggies.
Sound like a lot? "Think about eating them all day," says Cheryl Forberg, RD,
author of Flavor First: Cut Calories and Boost Flavor.
Top your morning eggs with salsa (yes, it counts!), lunch on vegetable soup or a sandwich topped with sprouts, snack on a strawberry-banana smoothie, and for dinner add chopped-up veggies to your meat loaf or pasta sauce.
2. Choose Better Fats
Saturated and trans fats can raise your bad cholesterol level and your risk of heart disease.
By cutting back on animal-based foods like butter, bacon, and untrimmed meats, as well as pantry staples like cookies and crackers, you can keep these at bay.
Eating less bad fats can be as easy as switching from whole milk to fat-free milk, eating a
turkey burger instead of a beef burger, and switching from peanut butter to a lower-fat nut butter, Forberg says.
You do need some fat, of course. Plant-based foods like olive oil, nuts, seeds, and avocados contain healthy fats that are essential for energy and cell growth. To add more good fats to your diet, snack on almonds instead of chips, cook with olive oil instead of butter, and top your sandwich with a slice of avocado instead of cheese.
Also, some fish (such as salmon) is high in good-for-you omega-3 fatty acids. The American
Heart Association recommends eating fish at least twice a week.
3. Drink Water, Not Lattes
If most of what you're drinking every day isn't plain water (think soda, coffee drinks, sports
drinks, and juices), you're probably overloading on added calories and sugar. "People think juice bars are great, but if you're having a jumbo you're not doing yourself a favor," Forberg says.
Water, on the other hand, goes a long way in boosting health. Every cell in your body needs
it to work properly. Water also helps your digestion.
Trade sugary drinks for water. Aim for about six to eight glasses a day. To help reach that
goal, start and end your day with a tall glass of water and keep a water bottle with you during the day.
Need more flavor? Drop a slice of lemon or lime into your glass.
4. Eat More Fiber
Want to reduce belly fat, have more energy, and lower your risk of heart disease, type 2
diabetes, and certain types of cancer? Simply bump up your fiber intake.
Fiber-rich foods like fruits, vegetables, whole grains, and beans can also lower your
cholesterol and boost digestion. Plus fiber makes you feel fuller longer, which is great for keeping off extra pounds, says Jessica Crandall, a spokeswoman for the Academy of Nutrition and Dietetics.
To get more fiber, replace refined breads with whole-grain breads, choose brown rice
instead of white rice, and switch to whole-wheat pasta.
Start your day with a bran muffin or oatmeal. Snack on an apple, a cup of berries, or popcorn.
You can also add fiber to your usual foods. "Sprinkle high-fiber cereal on top of your
yogurt or add flaxseeds to your salad to give it a flavor pop as well as a high-fiber benefit," Crandall says.
5. Keep Portions in Check
Reaching for a smaller plate may be the easiest thing you can do for a healthier diet. A study
by Cornell University found that people eat less that way.
Why? It's an optical illusion. "Your mind is tricked into eating less by being visually satisfied," Crandall says.
"Portion control is good for many different things, whether it's obesity, high cholesterol, or diabetes," she says. If you're trying to lose weight, portion control is key.
More strategies for keeping your portions in check:
Eat from a plate (not out of a bag).
Avoid nibbling in front of the TV.
Buy single-serve portions.
Eat slowly, enjoying the flavors and aromas of every bite.
For more fitness tips, contact our fitness director, certified personal trainer, Noelle Lusardi, at
Reviewed By David T. Derrer, MD