"The health of the people is really the foundation upon which all their happiness and all their powers as a state depend.”
I would like to start this newsletter by wishing everyone a very happy and healthy Thanksgiving holiday. This is the perfect time of year to enjoy the company of friends and family, and to reflect on all of the things that we have to be thankful for. As 2010 winds down and we approach a new year, let's all spread some joy to others. Whether you smile at a stranger or volunteer to help others who are less fortunate, do something to help spread happiness and goodwill.
This month I'm sharing tips for kicking-off a new workout routine. No need to wait for New Year's to get started! And after you've broken a sweat, reward yourself with this month's recipe, a yummy pear crumble dessert. It's a great addition to your Thanksgiving feast that is low in calories but high in flavor. Enjoy!
Best in Health!
Motivation for getting out of bed and getting active!
Fitting exercise into your day can be a challenge, but given that it leads to a healthier and happier you it's worth making exercise a priority. Plus, exercising means allowing yourself to indulge from time to time without the guilt! To get started, you have to get your butt out of bed in the morning, which is the best time of day to workout. Exercising in the morning means you can save your nights for relaxing, spending time with family and friends or getting work done...no more excuses as to why you can't get to the gym!
Of course, getting out of bed early in the morning is not the easiest thing to do, especially as we head into the winter months when it's cold and dark outside. But seeing results is surely a motivator, and here are a few tips to get you out of bed and break a sweat:
- Start on Monday. A great way to start your week and get into your routine is kicking off first thing on a Monday morning. This will set the tone for the week and encourage you to get up the remaining mornings.
- Get a workout buddy. When I first started working out in the mornings, I coordinated with a friend to meet for our daily spinning class. When my alarm went off, I had moments of wanting to stay in bed but knew I didn't want to let down my friend. Find a friend or workout partner to help hold you accountable and be a motivator.
- Bribe yourself out of bed. Yes, there are days we all need an extra push to get out of bed. I have bribed myself with some of my favorite things, whether it is a glass of red wine that night with dinner, or buying a new sports bra after completing a full week at the gym. Tell yourself whatever works for you to get moving.
- Turn on a light. As soon as my alarm clock goes off, I immediately turn on a light in my bedroom. This helps me to wake up and prevents me from getting back into bed. Some alarm clocks even have a light functionality that turns on when the alarm goes off. Here is an example of an alarm clock with the gradual lighting effect
What are your tips and motivators for getting out of bed and exercising in the morning?
Recipe of the Month: Pear Crumble
Prep time: 25 minutes
Cook Time: 45 minutes
Yield: 14 servings
- 1 1/2 cups old-fashioned rolled oats
- 1/2 cup chopped walnuts
- 1/2 cup packed brown sugar
- 1/3 cup whole-wheat or all-purpose flour
- 2 cups all-purpose flour
- 1/2 teaspoon ground cinnamon
- 5 tablespoons canola oil
- 3 1/2 pounds ripe but firm Anjou pears, peeled and cut into 1/2-inch pieces
- 1/2 cup pure maple syrup
- 1/2 cup raisins
- 2 tablespoons all-purpose flour
- 2 tablespoons lemon juice
- 2 teaspoons minced crystallized ginger
- Preheat oven to 350 degrees F.
- To prepare topping: Combine oats, walnuts, brown sugar, flour and cinnamon in a medium bowl. Drizzle with oil and stir until evenly moist.
- To prepare filling: Combine pears, maple syrup, raisins, flour, lemon juice and ginger in a large bowl and mix well. Transfer the mixture to a 9-by-13-inch baking dish. Sprinkle the topping over the pears.
- Bake the crumble until the pears are tender and the topping is golden, 45 to 50 minutes. Let stand for at least 10 minutes before serving.
- Tip: Prepare the topping (Step 2) and filling (Step 3), cover and refrigerate separately for up to 1 day. Bring to room temperature before assembling and baking.
via of Eatingwell.com
In the News
Want to help ensure you have a healthy holiday and not pack on excess pounds this year? Check out the infographic from the folks at Smooth Fitness. It outlines calories by dish and how much physical activity you will need to do to burn off those extra calories. A great visual guide to help you enjoy your meal without packing on excess weight.
Rather than highlight one particular organization that you might want to support this month, here are several tips on how you can give back this Thanksgiving holiday. Whether you donate money, time, or canned goods, there is something here for all of us.
Inquire with your local churches, synagogues and community centers regarding food shortages. Some commonly needed items are:
- Donate a few frozen turkeys or hams.
- Donate bags of potatoes, stuffing mix, and ingredients for pies that can be used for families to create their own meals.
- Donate canned goods such as vegetables and soups to your local food kitchens.
- Volunteer to make or deliver a hot meal to a family in need.
- Provide a gift certificate from a local supermarket to a shelter that it can use to purchase food.
- Donate to a Meals-on-Wheels program in your area. This organization delivers meals to the elderly and those who cannot leave their homes.
- Get your butt out of bed and start your morning workout routine this week!
- If you have the means, please give this holiday season and help the elderly, sick or families who are less fortunate enjoy a hot meal.
- Check out the DietsinReview.com blog for the latest in health and fitness.
Forward to a Friend
It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.
Also, if there is something you are interested in learning more about or would like me to feature in an upcoming newsletter please contact me.
Eat, Live Laugh newsletters are intended for overall general wellness. If you have condition specific concerns please feel free to contact me.