Yoga to the Rescue

Seated Twist

Camel Pose

Good food, good friends, great memories. At this time of the year we seem to indulge in all of the best things in our life. One thing we tend to overindulge in, is holiday meals. (and then we don't move around enough afterward!) This week on the blog, we at Norton Fitness have a little guide of yoga poses to help you digest, decompress and prevent you from getting too ill after all of the holiday festivities. (After all, it's better to be filled with joy-- not guilt!)

These few poses are easy, quick (it will take you no more than 5 minutes to do and hold all of them) and you will feel less stuffed, bloated and sick than you did when you began them.

Our first pose is a seated twist. This works by twisting your organs (in a gentle detoxing way) and helps  to get things moving-- if you know what we mean. You get into the pose starting in a seated position. Move your right heel by your left sit bone and left leg over right knee. Your right elbow comes to your left knee and left am swings around behind you. Spine straight.Deep breaths for 30 seconds, and then switch sides.

Secondly, Camel Pose, extends your torso which relieves abdominal cramps. Starting on your knees, bring your palms to your lower back, or to the soles of your feet. Make sure to thrust hips forward and hold poses for 30 seconds to 1 minute.

Finally, Cobbler's pose or Butterfly stretch. This should look familiar from elementary school gym class. Sitting upright in a seated position, bring the soles of your feet together in front of you, with your hands on your feet. Next, keeping your spine straight, fold forward as you exhale. Press your elbows into your inner knees to deepen the stretch. Take 5 deep breaths.

Don't you feel better already? Enjoy time with friends, family and get the most out of your time this season.
Happy Holidays from Norton Fitness!

Healthier Hot Cocoa

Nothing says winter like a steaming cup of hot cocoa. Whether enjoyed by the fire, on the couch watching movies or as a post workout treat, hot cocoa just has a way of hitting the spot. If you have been using the store bought kind, though, you may want to take a gander at the ingredients…scary stuff. The kind that comes pre-made in little packets usually contains a host of unhealthy and disturbing chemicals that are not the type of nutrition that you want to be putting in your body. 

The good news is that you can make your own hot cocoa VERY easily, inexpensively, and it is much tastier (and healthier!). In fact, not only are you kicking all of those nasty chemicals to the curb by making your own cocoa, you are getting the benefit of all of the wonderful antioxidants that chocolate contains. (That's right, chocolate IS good for you!) Health Benefits of Chocolate

So snuggle up, grab a sauce pan and the following ingredients, and drink to your health (and keep cozy in the process!).

Note: The following amounts are just a guide, feel free to adjust recipe as needed for taste. Some of us prefer our hot chocolate sweeter, or with more cocoa..experiment!

Gather:

• 1 1/2 tablespoons 100% cocoa powder (Ghiaradelli or similar)
• 1 tsp vanilla extract
• 1 cup organic whole milk, Almond Milk or Coconut Milk
• 1/2 tsp cinnamon
• Stevia or Agave to taste 

Method:

>Pour all three ingredients into a small saucepan and heat over medium-low heat.

>Stir constantly until the ingredients are fully combined and the milk is hot.

Serve immediately.

Be well!

A Sweeter Sugar Cookie

No matter what you celebrate, decorating sugar cookies can be dangerous. They're delicious--in any shape. But, often, eating them together as a family or receiving them from well-meaning friends is just as much part of the tradition as making them.

Of course, making the holidays healthier shouldn't be at the sacrifice of good taste. So we set out every week to find a recipe that is low-stress, delicious and that doesn't make you miss the old unhealthy recipes. This week, we have a recipe for Vanilla Sugar Cookies that is dairy free, gluten free and of course-yummy! 

The recipe does call for white rice flour and coconut flour, which are alternatives to regular not-that-nutritious flour. Both are easily obtained from your local health food store, and we have seen them more and more at your local grocery store. **these are especially popular with paleo and gluten-free dieters. **

Gather: 

1 cup sugar

1/2 cup coconut butter or oil

1/2 cup soy or almond milk

2 tsp vanilla extract

3/4 cup white rice flour

1/3 cup coconut flour

2 tbsp potato starch

1/2 tsp baking powder

Method:

Preheat oven to 350 degrees

Cream coconut butter or oil together with sugar using an electric mixer. Beat two minutes.

Add vanilla and soy or almond milk and beat for an additional minute.

In a separate bowl, mix all dry ingredients together.

Add dry mix to wet ingredients and mix until blended, the batter should have a moist and fluffy consistency.

Bake 10-12 minutes, makes about 24 cookies.

Note: these are best when just baked as rounded tablespoons onto a cookie sheet, but can be cut and shaped also. 

If you are looking for a healthier vanilla frosting, check out this link to Paleo Baking Company Vanilla Frosting.

Enjoy and Happy Holidays from Norton Fitness!

"Let's Make this Quick!" Dinner

Thanksgiving is over and amidst the holiday parties, the late nights at work, and the stresses of the season, sometimes we just need something quick and easy for dinner.

It's even better when it can be healthy too. This week's recipe is all that and super delicious, using ingredients you probably already have in your pantry and freezer. We may not all have much time when things get busy, but having some quick go-to meals can be the key to keeping your health and fitness a priority. This is especially true when there are so many unhealthy alternatives presented to us during this time of year!

Treat yourself to a home cooked, fit meal that will warm you up and keep your holiday stresses at bay.


Gather Together:

• Approximately 3 cups of shredded chicken (grab a rotisserie chicken or shredded chicken from the deli to make this even easier!)
• 16 oz bag of frozen broccoli (cooked)
• 1 container of cream of mushroom soup*
• 1 cup of shredded cheddar cheese
• Garlic powder and pepper to taste

Method:

1. Preheat oven to 350 degrees.
2. Mix all ingredients together in a bowl
3. Pour into a 9×9 baking dish and cook for 25 minutes.
4. Serve over Wild Rice or Quinoa

*It's up to you what type of Cream of Mushroom Soup. We prefer brands thats aren't full of unidentifiable ingredients.. Keep it simple and healthy!

That's it! Seriously. The whole meal is prepared and cooked in 30 minutes. Hearty, hot, holiday season dinner that doesn't take up your time, and is so much healthier than going out to eat. Give it a try this week.

Happy Holidays!