A New Year and A New You

It's here again: a brand new year.  It’s a great time to re-evaluate your health habits and set some new goals to better yourself.  This year, follow your dreams, but be realistic.  Here are a few tips to help you select some great goals:

• Try something new.  If you have been doing the same thing expecting different results, it’s time to mix it up. 
• Be honest with yourself. You are better off setting smaller, attainable goals.  If you make your goal to difficult you are setting yourself up for disappointment. 
• Write it down. Then put it somewhere where you will see it often, and keep track of the steps you are taking to meet your goal.
•  Share it.  Tell a friend and ask them to hold you accountable. 
• Reward yourself.  Give yourself a pat on the back (or a little something more) for meeting your short-term goals.  Just make sure your reward isn’t unhealthy food!

Low-Fat Gingerbread Cookies

Low-Fat Gingerbread Cookies

Being healthy doesn't mean you can't enjoy in the holiday fun.  This cookie recipe has about half the fat of a typical gingerbread cookie, so go ahead and indulge just a little. Your family won't even notice a difference.

Ingredients:
* 3 Tbsp. coconut oil, softened
* ¾ cup firmly packed brown sugar
* ½ cup unsweetened applesauce
* 1 egg
* 1/3 cup dark molasses
* 3 cups flour, plus more for dusting
* 1 tsp baking soda
* 2 tsp ground ginger
* 1 tsp ground cinnamon
* ½ tsp allspice
* ¼ tsp ground cloves

In a large mixing bowl, beat the coconut oil, sugar and applesauce until smooth. Add the egg and molasses, mix well. In another large bowl, combine flour, baking soda and spices. Add to sugar and molasses mixture, stirring well. Divide the dough into two flat balls; cover with plastic wrap and chill in the refrigerator for at least 2 hours. Preheat oven to 375°F. Generously dust the surface of your working area with flour before rolling out the dough. Keep one ball in the refrigerator while you work with the other.  Roll the dough out to 1/4 or 1/8-inch thickness. Sprinkle a little flour on top of the dough if it's too sticky. Use your favorite cookie cutters to shape your cookies. Place cookies 1 or 2 inches apart on a baking sheet. Bake 7-8 minutes.

Servings: 48
Servings size: 1 cookie
56 calories
11 g carbs
1 g fat
1 g protein

Things to Consider When Joining a Gym

There are many advantages to exercising in a health club or gym. Diverse equipment, group classes, personal trainers, child-care, and a focused environment are a few. But before you sign a contract, here are a few things to consider:

• Location - Is the gym within a 15 minute drive of your home, school, or office? Research shows that gym attendance drops dramatically when the transportation time exceeds 15 minutes.
• Comfort - Most gyms will give you a free trial for a few days or even a week so you can try it out. Some gyms even have a “women-only” area.
• Equipment and Facilities - If you enjoy swimming, join a club with a pool. Elliptical lover? Check out the cardio equipment and make sure the machines are running and in good repair. If cleanliness is a priority for you, take a tour and make sure the maintenance staff is meeting your expectations.
• Cost - Read the ENTIRE contract, including all fine-print. You don’t want to be surprised with extra fees after you’ve written your check. Find out what the cancellation policy is before you commit. Don’t be pressured into signing up on the spot.
• Classes - If you like going to group classes, get a schedule and try the classes first. Read the descriptions carefully, and don’t be afraid to ask other members which classes they like.

Soreness

Have you ever had a great workout, only to wake up in a lot of pain the next day? Delayed onset muscle soreness has symptoms including pain, stiffness, tenderness, and muscle swelling. But don’t stop exercising just because you are sore! Here are some tips to help prevent and alleviate some of the symptoms of a tough workout:

• Drink a lot of water
• Be sure to ingest protein within 60-90 minutes after your workout
• Always warm up, cool down, and stretch as part of your workout
• Increase workout intensity gradually over time
• Get moving – by getting the blood flowing to the sore muscles, they will recover faster
• If necessary, use an over-the-counter anti-inflammatory such as ibuprofen or aspirin