HEALTH-IER CHRISTMAS

There is SO much to indulge on during the holidays. Moderation is definitely the key to avoiding unwanted weight gain during the holidays. Another tip is to make "healthier" alternatives to your favorite treats.  

This recipe is a healthier option to the all famous "Christmas Crack", without sacrificing on flavor!  Put a healthier spin on a not-so-healthy classic, and save some calories at your next holiday gathering.

"HEALTHIER CHRISTMAS CRACK"

Ingredients:
36 square Whole Grain crackers
1/2 cup Coconut Sugar (this is a natural sweetener, like cane sugar, but lower on the glycemic index.. meaning it sweetens your food without spiking your blood sugar)
1/2 cup (1 stick) Unsalted Butter
1 cup Dark Chocolate
1/4 cup Chopped Almonds
2-3 TBL Dried Cranberries (chopped)
Canola Cooking Spray

Directions:
-Preheat your oven to 400 degrees F.
-Line a 9X9 square pan with foil and lightly spray with cooking spray. Arrange crackers in a single layer to cover the bottom of the pan. 
-In a saucepan over medium heat, add butter and sugar. Stir with a whisk until the butter has melted and the sugar has dissolved. Bring mixture to a low boil and let boil for 4 min. Remove from the heat and immediately pour the mixture over the crackers and use a rubber spatula to spread over the crackers.
-Place in the preheated oven, now melt your chocolate; add chocolate chips to a glass bowl and heat in the microwave for 20-sec intervals, mixing between intervals. Once most of the chocolate is melted, remove from the microwave and stir until it is completely melted and smooth.
-Remove crackers from the oven, let cool for 1-2 min, then drizzle melted chocolate on top and spread. Top with almonds and dried fruit.
-Place in the fridge to set for 1-2 hours. Once set, the crack will be completely hard. Pull pan from the fridge or freezer, peel away foil and break into pieces. Enjoy!

eatingbirdfood.com

EXERCISE OF THE WEEK; Week 48

This simple exercise is the simplest, meanest exercise you have ever done.  As easy as it sounds, you'll feel muscles you may have never felt before! :)

WEEK 48

TOE OVER HEEL

(A)

(B)

 (This exercise is shown from the side, but should be done with your back against the wall, to ensure proper form.)

Proper Form: Sit on the ground with your back against a wall, and legs straight in front of you. (A). Squeeze your quads tight enough to pick your heels up off the floor. Raise the heel of your one foot as high as you can over the toe of the other leg (without bringing it in towards the middle). (B). Lower your leg, without letting this leg go all the way back to the floor, as your mobility increases, so will your range of motion for this exercise. Do 10-15 reps on this leg, then repeat on the other leg. 

Muscles engaged: This exercise works your leg muscles primarily, and lower back/core secondarily.

FIGHT BAC

With the holidays in full swing, be sure your food safety skills are up to pare.  Simple preventative measures can help keep your guests healthy! Fight BAC with these 3 simple tips:

Hand washing is a simple way to prevent bacterial growth.  Did you know 65% of consumers don't wash their hands before meal preparation? Avoid this habit and spend 20 seconds washing to prevent bacterial contamination.  

 Keep your scene clean by cleaning and sanitizing surfaces.  Bacteria that can cause illness can survive in many places around your kitchen. Keeping countertops clean can prevent food contamination. 

• CLEAN SURFACES with hot water and soap, do this after prep-ing each food item.

Rinse produce under running water just before eating, even if you plan to cut or peel them. Bacteria can spread from the outside to the inside during cutting and peeling.

• FIRM SKIN PRODUCE should be rubbed by hand or scrubbed with a cleaning brush.
• PACKAGED PRODUCE labeled "ready to eat" should not be washed.
• DRY PRODUCE with a paper towel, rather than dish towel to prevent re-contamination.

https://www.choosemyplate.gov/resources/food-safety

FREE ANNUAL HEALTHY LIVING CHALLENGE

ITS BACK!!!

Sign up for the popular FREE Kane County Healthy Living Challenge by CLICKING HERE. 

CHALLENGE STARTS JANUARY 13th!

EXERCISE OF THE WEEK; Week 47

Target your glute muscles with this simple, well known exercise. With proper form you will see increased muscle growth and positive outcome.

Proper Form: Get on all fours (hands under shoulders, knees under hips, spine long and lengthened). Keeping your right knee bent at 90 degrees, flex your right foot and lift your knee back to hip level. (Pay attention to your core and upper body, be sure to keep it solid and avoid movement.) Lower your knee without touching the floor. Continue until your reach 15-20 reps, repeat on the opposite leg.

Muscle Impact: This exercise impacts your glute muscles. As a secondary muscle impact you will feel results in your core and shoulder regions IF you keep your body solid and avoid movement, aside from your working leg.

SIMPLE SWAP

Healthy eating doesn't have to be difficult! In fact, it can be quite simple.  Rather than setting unrealistic goals start small, with a "Simple Swap", and build from there.  You'll be surprised how simple healthy eating can actually be!

  

EXERCISE OF THE WEEK; Week 46

Decrease neck and back pain when you build strength and develop muscle to provide support and longevity to those main muscle regions. 

WEEK 46

SIDE FRONT ARM RAISE 

Proper Form: Begin with your feet hip width apart. Holding weights or other alternative down at your side. Keeping them straight, breathe out as you raise both arms to the side, (to shoulder height). Hold the position for 1 second, breathe in as you slowly lower your arms. Repeat this motion to the front, returning to the lowered position. Aim for 10-15 reps, rest and repeat. 

**TIP- try to keep your shoulders pressing down away from your ears to avoid muscle straining. 

Muscles Impacted: Shoulder muscles receive maximum impact in this exercise, as well as strengthening your neck and upper back muscles.