Holiday Fitness

The holidays are a time to relax, enjoy time with family and friends, and indulge in good food, good drinks and good cheer. Dinners, parties and a busy schedule come with stress. So, why not take a break from your fitness until the New Year?

The temptation-packed holiday season can be an excuse not to exercise, but this just adds more pounds and stress that can wipe out a years worth of work and weaken motivation and confidence.  

Some suggestions to keep you motivated and disciplined are:

·         Acknowledge holidays will affect your exercise program.

·         Keep your No. 1 objective to lose weight and stay healthy.

·         If classes aren’t convenient, try an exercise video at home or swim instead.

·         Organize your day the evening before and make adjustments to your schedule for fitness.

·         Instead of trying to squeeze exercise into your schedule, take other things out.

·         Fit in three exercise sessions per week and put the times in your calendar.

·         As we indulge, add an extra workout session whenever possible.

·         Wake up early and walk or jog before work, or on lunch break.

·         Mix up your fitness routine to avoid boredom (cardio, weights, or classes).

·         To save time, combine family time with exercise. Sledding, long walks, skiing or backpacking.

·         A long weekend getaway at a warm destination for January or February, will motivate you to keep exercise a priority.

·         Create a holiday wish list for an improved body area that involves sacrifice and discipline.

·         Try home workouts when you can't make it to the gym. Many exercises can be done without any gym equipment.

·         Eat a healthy snack before you go to parties, so you don’t over indulge.

·         Start your day with a protein shake, to help with the office treat temptations.

Mona Claypoole - Director of Marketing and Wellness Support

Staff Picks for December

Low Glycemic Products I Love

There are three great items in our store that I absolutely love, that are sugar free or low glycemic and totally decadent. 

The first, Nibmor Traditional Drinking Chocolate, is a dreamy creamy hot beverage that pairs amazingly well with the Low Glycemic Gingerbread from our own Healthy Bakeshop.  This treat is sure to put anyone in the holiday mood.

My next favorite would be any of the Coco Polo Stevia Sweetened Dark Chocolate bars. These bars are not only sugar free, vegan and gluten free, but are also made with gourmet chocolate. They make perfect stocking stuffers!  Are you listening, Santa?

And lastly, I try to always have a bag of Lily’s Stevia Sweetened Dark Chocolate Chips handy for holiday baking ideas. They have an amazingly easy and yummy recipe on the package for sugar free peanut butter cups.  Try these and I guarantee that they will become a holiday favorite in your home!

- Claudia Ward, Head Buyer

Perfect for the Holiday Season

Kiss My Face Moisturizer is my go to lotion for the rough winter season. It comes in a variety of scents – Unscented, Pomegranate and Acai, Coconut and my personal favorite, Honey Calendula. Each of these moisturizers works with your skin to nourish and repair dry, cracked skin from the harshness of winter.

Made with only the very best ingredients, Kiss My Face lotions are Paraben free, pH balanced, biodegradable and are not tested on animals. These moisturizers would be a good addition to your daily skin routine and make a great holiday gift!

- CJ LaRose, Supervisor

Pick of the Month for The Healthy Deli

With the arrival of December’s cool, wintry weather comes the decadent desserts of the holidays.  At the Healthy Bakeshop, we celebrate the season with sweet treats for all, providing Vegan, Non-Gluten and Low Glycemic options for those with special diets.

My pick of the month is the Low Glycemic Iced Gingerbread Loaf: a warm, comforting blend of signature Holiday spices that takes me right back to my childhood... minus all of my grandmother’s much-loved refined sugars!

- Stephen Howe, Jr., Marketing Assistant

A Medicine Cabinet Must-Have

My tried and true remedy during cold and flu season is Boiron’s Oscillococcinum. While the name is difficult to pronounce, the benefits are easily seen. Colds for me seem to always incorporate a fever and headache. That’s when I turn to this amazing product.

Aside from its effectiveness, I love the fact that it is a homeopathic remedy. Homeopathic remedies don’t interact with supplements, medicines or food. Plus, many are labeled for use with children over the age of 2. Another bonus is that Oscillococcinum does not cause drowsiness. Backed by clinical studies and decades of worldwide use, Oscillococcinum will continue to be part of my medicine cabinet for years to come.

- Susan Kiskis, General Manager

Holiday Stress

The holidays present an array of demands - parties, shopping, baking, cleaning and entertaining. All of these demands can cause stress which can effect the holidays and your health.

Stress is the body’s response that helps you stay focused, energetic, and alert. In emergency situations, stress can even save your life - for example giving you extra strength to defend yourself. When under stress, the nervous system responds by releasing stress hormones, adrenaline and cortisol which can cause key nutrient depletion over time. Symptoms of stress can include sleeplessness, headaches, pain, anger, anxiety, fatigue, poor immunity and hormonal imbalance.

The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. Being realistic, planning ahead, strategizing, and nutritional supplements can help with overall health and holiday stress.

Here are some practical tips to help you minimize the stress that accompanies the holidays:

• Volunteering to help others can lift spirits and broaden friendships.
• Find ways to celebrate together, such as sharing pictures, emails or videos.
• Set aside grievances until after holiday gatherings.
• Set a budget before you go gift and food shopping and stick to it.
• Try alternatives to gift giving.
• Donate to a charity in someone's name.
• Give homemade gifts.
• Start a family gift exchange.
• Set aside specific days for shopping, baking, visiting friends and other activities.
• Plan your menus and make your shopping list to prevent last minute scrambling or forgotten ingredients.
• Line up help for party prep and cleanup.
• Saying “no” is ok. Friends and colleagues will understand if you can't participate in every project or activity.
• Don't abandon healthy habits. Overindulgence only adds to stress.
• Get plenty of sleep.
• Don’t skip time for physical activity.
• Make time for yourself and take a walk, listen to music, read, or get a massage.

Mona Claypoole, Director of Marketing & Wellness Assistance

DIY: Breathe Easy Shower Meltaways

Everyone seems to be suffering from congestion this season. With only a handful of ingredients, some you may already have on hand, you can create these meltaways that can help open up your nasal passages in the shower.

Ingredients

1 cup baking soda

½ cup Epsom salts

Approximately 2 tsp of water

Eucalyptus, Peppermint, Rosemary and/or Lemon essential oils

Pan or mold with shapes that are about 1” in diameter. (Silicon works best)

Directions

Combine baking soda and Epsom salts and mix well until combined. I use a whisk.

Drop small amounts of water into the blend, stir until the consistency is similar to slightly wet sand. The mixture should hold together when squeezed without crumbling or appearing wet.

Once you get the texture right, add the essential oils (personalize your blend, up to 20 drops total) and stir to combine.

Press the mixture firmly into molds and leave to harden (at least 24 hours).

When dry, remove and store in an air-tight container.

To use: Place one in the bottom of the shower when you get in. As you shower, it will dissolve, releasing essential oils and into the air.

         Nancy Mayne, Director of Wellness