NON-FOOD REWARDS FOR YOU AND YOUR FAMILY
By Kristi Rambo
We’ve probably all experienced the use of food as a reward. Food can play a positive role in connecting with our community, culture and in creating memories. Food is meant to be enjoyed and we are big fans of celebrating with it (even buttery/sugary ones from time to time). However, while cultivating a healthy relationship with food, we have to watch out for relying on it (especially sugary treats) for every little reward.
While it might seem sensible to use “special food” to celebrate special occasions, research shows this can negatively impact our relationship with food. Indulging in unhealthy foods and giving them to kids as rewards sends mixed messages and can lead to overeating, emotional eating and eating without being hungry. So, what should we do instead?
HERE ARE SOME NON-FOOD TREAT IDEAS FOR YOU AND YOUR KIDS:
Trip to a favorite place like the beach, park, pool, bowling alley or movies
New craft supplies
Listening to favorite music
Time with a friend or family member
Playing a favorite game
Playing a sport
Movie night at home
Family Swim, at Riverside Health Club, Mount Vernon
Summit Trampoline Park, Bellingham
Clear Lake Beach, Mt. Vernon
Skagit Wildlife Area, Puget Sound and Islands
Farmers Market, Mt. Vernon
Children’s Museum, Burlington
Reptile Zoo, Munroe
Fort Casey State Park, Coupeville
Historical Museum, La Conner
To celebrate this Earth Day, we wanted to let you know how you, as members of Riverside Health Club, are participating in green living!
Here are few examples of where we have set up green systems so that you can participate in taking care of the earth just by choosing
Riverside Health Club as your home gym!
Sorry, no quick fixes here. We know that good health takes commitment and consistency. We ALSO know that there’s room for imperfection and steady growth as you work on fitness. Skip the fads and start with these tried and true, faithful components to a healthy lifestyle.
Get healthier by doing nothing
Don’t sabotage your fitness with sleep deprivation! Lack of sleep lowers your motivation and your metabolism (National Sleep Foundation). Meals are also less satisfying when you’re behind on sleep, which can increase your caloric intake, according to the American Journal of Clinical Nutrition. Good sleep also positively affects your immune system, aging and brain functioning (ACE Fitness). Get your schedule, bedroom and media consumption in check and don’t skimp on rest!
Hydration makes life easier
Grab your water bottle, fill it up, drink it, repeat. This really is a diet hack because simply drinking 17 ounces of water can increase your metabolism up to 30% for 1.5 hours! (Humboldt-University) Water can help you stay motivated, feel more energized, and even make exercise feel easier (NCBI). Your muscles are about 80% water, so it makes sense that they need hydration to function! Dehydration can impair your mood and concentration, cause headaches and increase feelings of anxiety and fatigue (Texas Health Presbyterian Hospital, 2). You don’t need to go crazy and lug around a gallon of water everywhere you go, but do make it a habit to drink water before and with meals, before and during exercise and periodically throughout your day.
Eat your fruits & veggies
To maintain good nutrition intake and a healthy weight long term, you’ll need to establish positive habits around food. We love and teach the Mayo Clinic Diet, which recommends filling up on fruits and vegetables and including moderate amounts of whole grains and lean proteins. Remember, a healthy diet improves your quality of life and can reduce your risk of diabetes, heart disease, high blood pressure and more!
Just move more
Increase the length and condition of your life simply by being more active. Exercise as a habit can improve your sleep, reduce your stress, keep your weight in check, boost your mood, and help you think more clearly. Ideally, shoot for 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week and try strength training all major muscle groups twice a week (Mayo Clinic). Burning 700-1,000 calories exercising each week can help prevent numerous conditions, including depression and several types of cancer (Harvard Medical School). Any amount of exercise is beneficial! Just replacing half an hour of sitting with basic activity can reduce your risk of death from cardiovascular disease by 24%! (Medical News Today)
By Kristi Rambo
5 things to enjoy while you’re on a diet
by Kristi Rambo
Do you feel like diets are all about things you shouldn’t do? How about we flip that around and enjoy the shoulds of a healthy lifestyle? We teach the Mayo Clinic Diet here at Riverside Health Club and this plan includes 5 enjoyable and healthy habits to add to your life:
Dieting isn’t all about restrictions. Look at these five great things you GET to benefit from when you’re living healthfully! If you need more tips and ideas to move you along to your next goal, join us for our free Mayo Clinic Diet Nutrition Workshop on the last Thursday of every month!
MEETS THE LAST THURSDAY OF EVERY MONTH | 7 PM | INCLUDED IN YOUR MEMBERSHIP
The internet is covered in Presidents Day Deals!
We wanted to share a few of our favorite gym apparel finds - because nothing motivates a trip to the gym like some new gym apparel!
*We are in no way affiliated with any of these brands/sales.
This is not an ad.
Please see individual websites for current sales/prices.
Prices were last updated at 10:27 am 2/18/19
DICK'S SPORTING GOODS - SITE WIDE
$20 off $100 or more!
*Photo credit: Adidias, Nike, Nordstrom, Dicks Sporting Goods (each photo is linked to it's original website.