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Tips on Feeling Healthy Over Thanksgiving Break

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Tips on Feeling Healthy Over Thanksgiving Break

46 million turkeys are eaten by Americans on Thanksgiving Day every year. And with those turkeys come mashed potatoes, gravy, green bean casserole, pumpkin pie, and dozens of other delicious foods.

Thanksgiving Healthy Options - Brussels Sprouts

While there are healthy Thanksgiving ingredients, such as green beans, brussels sprouts, roasted sweet potatoes, carrots, and other vegetables, there are unhealthy foods made with heavy butter, fat, carbs, and loads of sugar.

This can mean trouble for people who have spent the past few months working hard to achieve a healthy lifestyle. You don’t want it to all come crumbling down after Thanksgiving break.

But it’s entirely possible to have a healthy Thanksgiving without giving up delicious foods. Let’s explore healthy tips so you won’t end up in a food coma this Thanksgiving break!

Bring a Dish

Thanksgiving is full of dishes packed with unhealthy carbs, sugars, and fats. Even small portions of the particularly unhealthy dishes can make for an unhealthy Thanksgiving.

Consider offering to bring your own healthy alternative dish to the meal to replace the unhealthy dishes. For example, instead of having mashed potatoes made of whole milk, sour cream, and butter, bring a nice cauliflower mashed potato dish. Trader Joe’s has loads of amazing cauliflower alternatives ranging from cauliflower mash to cauliflower rice or even gnocchi!!

Delicious Snacks from Thanksgiving Leftovers

With Thanksgiving right around the corner, all we can think about are the delicious leftovers we will have waiting to be eaten for days upon days following the feast. Below are simple and health-conscious ways to keep enjoying your Thanksgiving leftovers for days into Black Friday and beyond!

  • Pumpkin Pie Toast – Scoop a heap of pumpkin pie filling right out from the pie and spread it on a piece of whole wheat toast and top it off with granny smith apple slices and chopped walnuts. This will bring your taste buds back to Thanksgiving dinner while staying healthy at the same time! 

     

  • Cranberry Yogurt – A healthy and delicious snack that could not get any easier to make; mix a dollop of leftover cranberry sauce into your favorite yogurt and voila a delicious snack awaits your arrival!

 

 

  • Turkey Lettuce Wraps – Buy some lettuce and wrap your leftover turkey, gravy and whatever else sounds appealing into a wrap until the last Tupperware container full of leftovers is gone!

Everything in Moderation

Everyone has their weakness when it comes to Thanksgiving meals. It may be decadent desserts, alcoholic beverages, or mashed potatoes. Whatever your vice may be, know that it’s okay to indulge a little bit, as long as you don’t get carried away.

For example, try to limit how much alcohol you drink to one or two glasses. Or if you’re craving some pumpkin pie, ask for a sliver of a piece instead of indulging in a huge piece that way you still satisfy your craving but don’t over-do it.

Thanksgiving Celebration - limit alcohol

 

Go Easy on Alcohol

Alcohol comes along with Thanksgiving celebrations, but you must remember alcohol calories add up quickly. Have a glass or two of wine and stay hydrated by drinking  water so that way you are limiting your alcohol calories and staying sober.

Savor Every Bite

It’s easy to consume all your food at Thanksgiving dinner because it’s all so delicious. But the faster you eat, the less you’ll enjoy it, and you might end up eating a lot more than you need to.

This leads to that death-like feeling you have when you’ve eaten three plates of Thanksgiving food and you need to unbutton your pants.

Instead of consuming the food all at once, practice mindful eating and take your time to savor each bite. Not only will you enjoy your food more, but you’ll eat a lot less.

Stay Active

When you’re on vacation, it’s common to neglect your daily workout regimen and routine. But falling out of a routine, even while on vacation, can carry over into your everyday life.

Try not to miss a beat and continue to stay active even while on vacation. If you need to take a day off for Thanksgiving, that’s okay! Just try to be active the day before and the day after so you can stay fit and healthy.

Whether you go for a nice walk with a family member or quickly hit the gym for thirty minutes while everyone else is napping, a little bit of movement is better than none and will likely make you feel better!

Have a Happy and Healthy Thanksgiving

Thanksgiving is about being thankful for what you have, and one of the things you have that matters the most is your health. So, show yourself how thankful you are by having a healthy Thanksgiving this year!

And make sure to contact NW Women’s Fitness about guest passes if you have family heading your way this year. Learn more about our classes to help you stay fit this Thanksgiving break!

Need Help Getting Motivated to Exercise? Learn How to Make Exercise Part of Your Daily Routine

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The benefits of exercise are clear, but that doesn’t make it any easier to get into an exercise routine. If you’re busy with work and family, it can be difficult to motivate yourself to do anything other than sitting down when you get a spare five minutes.

However, that often means you miss out on all the benefits that exercise has to offer. If you know exercise is good for you and you’re wondering how to make exercise a habit, look at some of these helpful tips.

Give It Four Weeks

There’s no definitive amount of time that will help you create a habit, but experts say that four weeks is long enough for the human mind to build a long-lasting routine. Like any other habit, it takes repetition for it to sink in.

Once you’ve set a routine for yourself and follow it each day for four weeks, it will become automatic. Your body will begin to crave daily exercise and you’ll begin to see why it’s so beneficial for you.

Trick Your Mind

When you’re not used to exercising, your mind can associate it with something negative. After all, your allotted exercise time may be taking you away from time you usually use to relax. You can trick your mind by combining exercise with something you enjoy.

For example, why not practice Pilates while watching an episode of your favorite TV show? Why not reward yourself with a long, hot bubble bath once you finish? Making a connection with something positive will help you create a healthy habit.

Set Reachable Goals

There’s a certain undeniable satisfaction in reaching goals. Exercise already releases endorphins that allow the mind and body to feel good, so reaching a goal is just a bonus. That being said, the satisfaction of reaching a goal you’ve set for yourself will increase your motivation.

However, you should never set your goals too high. Make sure your goals are achievable and don’t be too hard on yourself if you don’t succeed.

Stay Flexible

No, that doesn’t mean physically. Exercise every day can be hard work and not every day will go as planned. Perhaps something will come up at home that stops you from visiting the gym or you may feel unwell one day. Life can be chaotic, and you won’t be able to plan for everything.

Keeping some flexibility in your routine will allow you to work out every day by making some adjustments. For example, if you can’t squeeze in a morning workout, you may be able to work out during your lunch break instead.

How to Make Exercise a Habit The Fun Way

Many people ponder over how to make exercise a habit and the truth is, it’s about making it enjoyable. Head to an exercise class with a friend and take part in an exercise that boosts your mood. Here’s some great advice on choosing the best women’s exercise club when you’re ready to start an exercise habit. If you have any questions, please feel free to contact NW Women’s Fitness Club.

Benefits of Exercise for Working Moms

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Did you know that 40 percent of mothers with children aged eighteen and under are the primary source of income for their family? If you’re a working mother, it can be challenging to find any time for yourself, but exercise and a healthy diet are keys to living a healthy, happy life.

The Benefits of Exercise for Working Women

The American Heart Association recommends getting 75 minutes of vigorous exercise a week and 150 minutes of moderate exercise. When discussing the benefits of exercise, many people like to focus on weight loss. However, there are many benefits of maintaining a regular exercise routine that have nothing to do with how much you weigh.

Of course, there are times where you need some help getting into a healthy workout routine. That’s where we come in! Sign up now for a Free Week Trial Membership at our gym designed especially for women, including one Free Personal Training and Pilate’s session and access to all of our group classes. Get start living your best life today.

Catch your Z’s

Studies have shown that exercise improves your sleep quality. When you sleep better, you’ll have more energy to play with your kids and get more done at work. One study even said that women who got 150 minutes of vigorous exercise a week slept 65 percent better than those who don’t.

Stress Management

When you’re working full time and have kids, there is almost no way to avoid high levels of stress. Working out is a great way to blow off some steam. Even just 20 minutes of physical activity can help you refocus on your family after a long day of work.

Energy Boost

A regular exercise routine will strengthen your heart, improve your circulation, and give your body a boost of energy. The more you exercise, the more your body gets into the routine of creating energy, meaning that regular exercise will have an exponential effect on your energy levels.

Busy Mom Workout: A Quick Routine

When you have kids and a job, taking time for yourself to exercise can seem impossible, but just a few minutes a day can make a world of difference for your health and mental well-being.

Though a gym will offer you the most options for getting in a great workout, you can exercise no matter where you’re at.

Chair dips only require you to sit on the edge of a chair and push up and down in reps. You can do butterfly crunches virtually anywhere for several minutes to help strengthen your core. Once you’re done with your core, you can do oblique crunches. Modified push-ups will help to strengthen your upper body, and a ten-minute run around the block can get your blood flowing and tide you over until you have time to get to the gym.

Don’t be discouraged – there are opportunities to exercise all around you.

Be a Role Model

Part of being a parent is showing your kids what healthy habits look like. By taking time to exercise, you’re showing your family that being healthy is a priority to you. There are also the trickle-down benefits of increased energy, a more positive mood, and better sleep- all of which can help make you a more engaged parent.

The Benefits of Exercise For Your Mental Health

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There are several mental benefits of starting, and sticking with, an exercise routine.  You boost your immune system, improve your physique, and will also feel better about yourself. Ready to exercise more and feel great? Check out a membership at NW Women’s Fitness today for a variety of classes and the support you need to look and feel your best.

What are the Benefits of Exercise for Your Mental Health?

Only 1 in 3 adults are physically active for the recommended amount of time each week. Not only are these adults missing out on the physical benefits, but what about the mental benefits of staying active? We put together the benefits of exercise for your mental health to help you jump start your exercise program.

Decrease Stress

When you exercise, your body’s central and sympathetic nervous systems begin to communicate which helps the body respond to stress. Exercising causes your body to produce neurohormones that can improve your mood when affected by stress. Being physically active can also help you deal with your stress and make you a happier person in the long run.

Reduce Anxiety

If you suffer from anxiety, exercise is a natural and effective way to treat it. Exercise can boost your energy and relieve tension by releasing endorphins that encourage good mood. Physical exertion is a healthier way to deal with anxiety than winding up in an elevated emotional state- which can lead to other issues and complications.

Improve Self Esteem

Regular exercise can help you lose weight and increase muscle tone. But it’s not just about weight loss- being active can also boost your energy levels, and increase your metabolism which allows you to feel more energized throughout your day, can improve your focus at work or school, and allows you to give more of your time to your family without feeling tired or impatient.

Studies have shown that accomplishing goals can improve your mental outlook and result in more positive feelings. When you combine that with regular exercise, your brain will be focused on positive thoughts and actions leading you to feel better about your self.

Boost Brainpower

Studies have found that regular cardiovascular exercise increases the volume of cells in certain regions of your brain. A tough workout will increase levels of a brain protein throughout the body that will help you learn and make better decisions. Along with exercising, you can improve your brainpower with proper nutrition.

Improve Sleep and Relax More

Moving around about five to six hours before bedtime can increase your body’s core temperature. When that temperature comes down, it tells your body it’s time for bed. Exercise also results in a varying level of physical exhaustion, depending on the intensity of your workout. Often when we’re feeling “tired,” we’re dehydrated, bored, or experiencing seasonal depression or mental fatigue.

That means even though you may feel tired, your mind and/or body may still have difficulty falling asleep, staying asleep, or getting into a REM state (which is the most restorative form of sleep). The easiest way to counter this is through physical exercise. Staying active helps burn off excess mental and physical energy which can lead to better, deeper sleep. Couple that with feeling more positive and accomplished, and you could be in for a complete change of lifestyle.

Get More Done

Having a hard time getting something done? Try taking a walk or a jog. Exercise can help create more energy to give you the boost to get things done. We know it can be challenging to squeeze time in at the gym. By starting with smaller, more attainable goals, you’re more likely to follow through and develop a habit. Keep in mind, in order to build muscle, you will need to consider some for of weight training; cardio alone won’t help to build muscle.

Gain Coping Skills

If you face challenges in life, exercise gives you a healthy way to cope instead of turning to unhealthy habits that will make you feel worse in the long run. Over time, you may find that a quick run or brisk walk can help you feel better. When it comes to exercise, you’ll be most successful if you find an activity that you truly enjoy doing and look forward to week after week. For some, that might be yoga; for other, kickboxing. Check out our group fitness classes and challenge yourself to try a new class at least once per month until you find one that you love.