Approach the Holidays with a Healthy Mindset


By Carrie McKewan, A2 Personal Fitness Trainer  

 

It doesn’t matter how committed you are to your diet or exercise plan; the holidays are going to interrupt your daily routine. From holiday parties, to meals out while shopping, and all those sugary sweet treats —so many cookies — it’s challenging to get through the holidays feeling your best, but you can do it with a positive mindset.

 

The first step to your overall well-being is happiness in your own body. Loving your body and everything that it can do and allowing yourself to appreciate it (even with a few more pounds) is the true start to feeling good all the time.

 You should know that number on the scale fluctuates all the time, and it’s a good idea not to focus too much on that. Instead, focus on how you feel in your body. If you don’t feel good, focus on things that do make you feel better. Maybe that’s eating more vegetables, passing on that extra cookie, or moving your body. Grow your own well-being. The more you do things that make you feel your best, the more results you’ll see and feel. 

 

OK. So, you’ve gained some weight and your pants are, well, tighter. You can be angry at yourself for gaining a couple extra pounds of winter weight, or you can accept it’s a pretty common seasonal tendency and move on. There is no reason to lose sleep over it. Use it to give you motivation to get back to working hard in the gym and eating right. The most important message as we close this year and begin the next is to always surround yourself with supportive people (like the A2 team) and simply, love yourself!

 

At A2 Physical Therapy we love our sweet treats and traditions, too. We are not about to pass on a good cookie. And this “healthier” chocolate chip cookie delivers the deliciousness, minus the sugar coma. Merry Christmas!  

 

 

Zero-Refined Sugar Chocolate Chip Cookies

By Tiffiny Hall

 

Servings: 12

Prep time: 10 minutes

Cook time: 10 minutes

 

Ingredients:

1 ¾ cup flour (can substitute almond, spelt, gluten free flour 1:1)

1/3 cup rolled oats (can use brown rice flakes or quinoa flakes if gluten-free)

½ teaspoon baking soda

½ teaspoon salt

2 large eggs lightly beaten

1/3 cup coconut oil

¼ cup honey

1 teaspoon vanilla extract

50 grams quality dark chocolate chips

 

Instructions:

Preheat the oven to 325 degrees and line a baking sheet with parchment paper. Mix flour, oats, and baking soda in a large bowl to combine. In another bowl, mix eggs, oil, honey, and vanilla. Add the dry mix with the chocolate and stir until combined. Roll dough into 12 balls, and place on tray evenly spacing them apart, flattening them out slightly with your hand. Bake 10 minutes. Transfer to a cooling rack for at least 5 minutes and enjoy!

 

Macronutrients:

Per cookie:

190 calories

4g protein

10g fat

22g carbohydrates

6g sugar

 

"Working with Kristi has been an amazing and rewarding experience. I started with the goal to lose weight and gain strength and after a few months she has helped me to understand what it means to live a healthy and well-rounded life. She not only provides motivation in the gym, but she is a great support system emotionally. She knows her stuff when it relates to exercises and the body. I appreciate how she brings variety to our workouts while also keeping us safe. If I could I would workout with Kristi multiple times per week."

− Sammy

"Physically and mentally as healthy as I can be is my goal. My father lived to 93 and fairly healthy physically and mentally. My mother is 96 years old and is failing mentally and physically. I have watched the good and bad of aging. My chances of longevity is good but I want to be mentally and physically as healthy as I can be. Not until I started working out with Kristi Cruz at A2 did I know how to prepare myself for my road ahead. Kristi has given me the tools and information for me to understand what I need. She has led me by my hands and feet to improve me physically and talked and explained to help me understand the process. Working out with Kristi two or three times per week is a priority and my recipe for good mental and physical health. My name is Geri Markham and I am 71 years old. I feel as fit as I could be at my age. I have to give all the credit to Kristi Cruz at A2 for walking with me through the process. I would recommend Kristi totally if you are interested in learning to be physically and mentally healthy as you move on in life. Life is good thanks to A2 and Kristi Cruz."

− Geri

"I began treatment with Alika after a back injury at work. I had already been out of work 3 weeks. Alika had an immediate impact on my back health and posture, providing more relief than I had felt with chiropractic/massage. Over the following month Alika used a unique spinal technique alongside other treatments and strengthening methods to improve my condition and get me back to work. I’ve been to several other clinics in my time as a competitive athlete and Alikas therapy coupled with his attentiveness to patients problems and injuries is second to none. Would highly recommend Alika and A2 PT to anyone with back issues or P.T. needs"

− Micah