Functional Reading - tips, tricks and info we think you'll enjoy.
If your pants are feeling a bit snugger than usual and the gym is a distant memory after a busy holiday season, you’re not alone! But here in the nutrition department, we’d like to encourage you to resist the urge to dive into anything too drastic. Restrictive detox programs and challenges started in January rarely lead to lasting results. Instead, think about the healthy habits that you follow when you’re in a good routine at other times of the year. Commit to getting to the gym to move your body 2-3 days per week (or whatever the magic number is for you!) Get rid of any extra desserts and junkier foods that may still be hanging around the house from the holidays. Foods that are high in that magic combination of sugar and/or salt and fat are remarkably difficult to eat in moderation! Instead, focus on eating mostly whole/unprocessed foods and filling at least half your plate with vegetables at lunch and dinner. If you can sneak vegetables into breakfast as well, all the better. Find your water bottle and aim to drink at least 2L (around 8-10 cups) daily. You’ll be surprised by how good you’ll feel in just a week or two of focusing on some simple, healthy, daily habits.
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These power balls are a fantastic whole-food based snack or sweet treat. They are packed with fiber and healthy protein, low in sugar, fast and easy to throw together (only a bowl and spoon required!) and really hit the spot when late-afternoon cravings hit. Kids and adults love them, and you can make a big batch to throw in the freezer and grab when things get busy. They can be made nut-free and safe for school if you use sunflower butter in place of peanut or almond butter. Two balls is a nice snack size for most people at around 160 calories, 4 grams of fiber and 5 grams of protein. Just craving a little treat? Try one ball with a cup of tea.
Nutrition Information: 80 calories; 5 grams fat, 1 grams saturated fat; 2.5 grams protein; 6 grams carbohydrate, 2 grams fiber, 2.5 grams sugar, 22.5 mg sodium.
I am thankful for my health and for the health of all of my dear family and friends. I’m also very thankful for each day that presents me the opportunity to be around such wonderful members and staff who all share a common daily goal to live a healthy and happy life!!!
Here is my Giving Thanks Workout!
As we all know the holidays are meant to be an enjoyable time with family and friends. It can also be stressful and a challenging time nutritionally. Most people likely take in more calories on Thanksgiving than any other day of the year so I thought I would put together a workout that you could do on your own to relieve stress and feel good about yourself on one of my favorite days of the year. As always if you have questions on any of these movements, need progressions/regressions or wonder if they are OK to do given any current injuries or limitations please just let me know.
“I am so thankful for my parents! They have not just always supported my interests but really facilitated cultivating my curiosity and discovery. At times it was tough love but it was big love, and I know I wouldn’t be who I am today without them. Plus, they always made Thanksgiving the best holiday to celebrate family!”
Here is my Giving Thanks Workout, enjoy!
Workout: HIIT circuit
30:20 work:rest ratio