Healthy Habits for Winter

Not to be a buzz kill....but winter is less than 4 months away! That means it's time to establish good habits before the cold days drag us down!

The early parts of fall always brings me back to memories of school, getting back into a weekly routine, and of course the wonderful weather. Although it's sad to see summer coming to an end, I look at it as a great opportunity to revise our exercise routines, introduce the new in-season produce, and come up with healthy, quick and easy weeknight meals.

If you have been exercising consistently, FANTASTIC, and keep it up! I'll come up with some fun ways to vary your routine.

If you are just beginning, GREAT JOB for deciding to start!! The first step is the hardest, it will get easier from here. I will help you to come up with an exercise plan.
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'You don't have to go fast, you just have to GO'

This month's challenge:
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• Keep a food & exercise diary for 1 week (or longer if you're finding that you enjoy it!)  Before we can get to where we're going, we should know where we're starting.  This will establish a baseline, it will help remind you what portion sizes should be, and it will become a road map for us to see which direction you would like to go. 
• Healthy meals for a busy schedule:  Check out 'My New Roots' cookbook by Sarah Britton.

 
​Some of my favorite recipes to help you get started:
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5 Minute Oatmeal

SO quick and easy!!

Vegan Black Bean Quesadilla

Delicious!!!  And leftovers are great for lunch.

Quinoa Curry Bowl

Quick, easy and healthy! (Make an extra cup of quinoa to keep in the refrigerator for use during the week.  I like putting a couple of tablespoons in my salad at lunch for extra protein and fiber, or serve topped with vegetable and poached eggs for a quick breakfast, lunch or dinner.)

Fresh Peach Sorbet

YUM!!!

​Increase aerobic activity:  Walking, jogging, cross country skiing, dancing, swimming, biking, stair climbing, jumping rope, rowing...anything you can think of that gets your heart rate elevated)-Aim for 20-30 minutes 5-7 days per week.  Try tracking your exercise with the free Map My Run app on your pone or with a FitBit.

​Incorporate strength training- try some, or all, of these Pilates core exercises.

​Aim for 7-8 hours of sleep.

​“I cannot change yesterday, but I can change today”

Change takes time, and it is not always easy, but we are here to help every step of the way!