Save the Turkey! Healthier Vegan Thanksgiving Recipe Ideas

 

We all love a plate full of the traditional dishes of Thanksgiving: bright red cranberry sauce, green bean casserole, squash, stuffing, sweet potatoes, mashed potatoes, and pumpkin pie. This year try incorporating a couple of vegan dishes that are sweetened with maple syrup instead of sugar. They are so tasty that you won’t even tell the difference!

 

Here are two ideas:

 

Maple Syrup-Sweetened Cranberry Sauce

Yield: 10 to 12 servings

 

Ingredients:

 

1 (12 ounce) bag fresh cranberries

1 small orange, zested and juiced

¼ cup maple syrup

¼ cup water

1 pinch sea salt

1 cinnamon stick

 

 

Directions:

 

1.    Combine cranberries, orange zest, orange juice, maple syrup, water, salt, and cinnamon stick in a pot; heat over medium-high heat until simmering.

2.    Reduce heat to a simmer, place a lid on the pot, and cook, gently stirring every 5 minutes, until sauce is thickened and cranberries have burst, about 20 minutes.

3.    Remove cinnamon stick before serving.

 

 

Butternut Squash with Walnuts

Yield: 4 to 6 servings

 

Ingredients:

 

1 butternut squash- peeled, halved, seeded, and cut into ½-inch slices

 cup water

¼ cup maple syrup

¼ cup dark rum (optional)

¼ teaspoon cinnamon

1 pinch salt

¼ cup walnuts

 

Directions:

 

1.    Combine butternut squash, water, maple syrup, rum, cinnamon, and salt in a skillet; bring liquid to a boil.

2.    Reduce heat to low, place a lid on the skillet, and simmer, stirring every 5 minutes, until squash is tender, about 15 minutes.

3.    Transfer butternut squash to a serving dish, keeping the liquid in the skillet.

4.    Continue simmering liquid in skillet until a thickened sauce forms, 5 to 7 minutes. Pour sauce over butternut squash.

5.    Garnish butternut squash with walnuts right before serving.


A Meditation Practice for Improving Memory & More!

There are many things that we cannot change as we get older, good thing memory loss does not have to be one. A growing body of research suggests that a mind-body exercise could improve memory and cognitive function in older adults: specifically Kirtan Kriya meditation.

Studies conducted by the Alzheimer's Research and Prevention Foundation have shown that this particular meditation can be particularly helpful for the aging adult. The practice boosts cognition and help reverse perceived memory loss in older adults with subjective cognitive decline (SCD).

Kirtan Kriya, a type of meditation from the Kundalini yoga tradition, has been practiced for thousands of years to help bring the body, mind and emotions into balance to enable healing. This non religious form for meditation combines mudra (hand gesture), mantra (vocalization), visualization, and regulated breathing. The combination is a powerful stimulus for the brain.

It is a very detailed meditation that can most easily be practiced with a qualified Kundalini instructor. However, here is a link to a description of the practice to get you started at home.

Resource: http://alzheimersprevention.org/research/kirtan-kriya-yoga-exercise/

How do you practice Kirtan Kriya?    

  1. Repeat the Saa Taa Naa Maa sounds (or mantra) while sitting with your spine straight. Your focus of concentration is the L form (see illustration), while your eyes are closed. With each syllable, imagine the sound flowing in through the top of your head and out the middle of your forehead (your third eye point).
  2. For two minutes, sing in your normal voice.
  3. For the next two minutes, sing in a whisper.
  4. For the next four minutes, say the sound silently to yourself.
  5. Then reverse the order, whispering for two minutes, and then out loud for two minutes, for a total of twelve minutes.
  6. To come out of the exercise, inhale very deeply, stretch your hands above your head, and then bring them down slowly in a sweeping motion as you exhale.

The mudras, or finger positions, are very important in this kriya (see illustration below).

Kirtan Kriya finger positions (mudras)

  • On Saa, touch the index fingers of each hand to your thumbs.
  • On Taa, touch your middle fingers to your thumbs.
  • On Naa, touch your ring fingers to your thumbs.
  • On Maa, touch your little fingers to your thumbs.

Kristen O'Connor
Hot Feet Fitness Yoga Instructor 

Family Yoga!

When I had my first daughter 3 plus year ago I had no idea how to take everything I had been learning during my years of yoga practicing and teaching and apply it to how to be a compassionate, patient, and loving mother. I did have a great example to follow and I am thankful for a mom who was all those things.

It is one thing to embody compassion in the quiet morning hours when I choose to meditate, but it is another to try to live up to that expectation every hour of the day and in the middle of the night.

As I am encouraging her to think of something happy, we sing a quiet song together. We hug.  My daughter and I take a deep breath, and we both feel better. We are learning it together how to approach each new moment as mother and daughter. She taught me a mantra to go with a hand gesture meditation I wanted to share with her. "I feel much better".

The beauty and simplicity of those words stunned me and made me feel better. We try it together.

Touching the thumb to the tip of each finger repeat out loud.

Index finger: I

Middle finger: Feel

Ring finger: Much

Pinky finger: Better

I wish that there was never a time when I felt anger or frustration, but I have these feelings. I am aware of them.

When I do yoga with my 3 year old I do not teach her, I share it with her and try not to get in her way, but keep her coming back. I try to remember just how lucky I am to be joining in that moment with her whatever it looks like.

Today I have another daughter and I feel like it is yet again a whole new experience in being present. However, this time I am able to take a step back and see so much more clearly. Of course hindsight is always 20/20, but in this case the gift of presence is truly 20/20.

Make life an effortless and enjoyable game, why not? It doesn't mean that there are no times for serious, but to live in a state of stress is not good for anyone in the family, so why not make it fun for everyone.

Kristen O'Connor
Hot Feet Fitness Yoga Instructor

GET OFF YOUR BUTT RIGHT NOW! Your future self will thank you.

"I don't have time"

"I have to go to a fancy gym, buy expensive equipment"

"I have no motivation"

"I have no energy"

"It's boring"

Sound familiar?

My excuse is I don't have time. I am a busy businessman and I just can't spare the time. As I thought about this, I came up with a plan. Could I workout for just 5 minutes a day to start? We all have 5 minutes a day to workout. But starting a workout regimen is harder after a long period of inactivity. With this in mind, I created the 5-minute workout. It only takes 5 minutes a day that's it. EVERYONE has 5 minutes they can spare. 

I want to give the 5-minute workout book for free so you can continue to live healthy.

Download your 5-minute workout here.

Exercise Adds Years to Your Life

One study found that the average 65-year-old can expect an additional 12.7 years of healthy life meaning he will live disability-free until age 77.7. Highly active 65-years-olds, however, have an additional 5.7 years of healthy life expectancy — they will remain disability-free until age 83.4.

Without exercise, you increase your risk of a wide assortment of chronic illnesses. Here is a list of conditions and how many people have them:

  • Coronary heart disease (12.6 million)
  • Heart attack (1.1 million)
  • Diabetes (17 million)
  • Hip fracture (300,000)
  • High blood pressure (50 million)
  • Obesity (50 million)
  • Overweight (108 million)

Sitting around or lying around all day makes you weak. Do you want to live your life like this? 


ASK YOURSELF: How do you want to live your life? 
Do you want to add years to your life?


Your time is running out! You will not live forever. Get off your butt right now. Your future self will thank you! 


Jerrod Sessler
Owner & Founder Hot Feet Fitness 

Just Show Up!

CHEERS. Have you seen the show?
It was a constant in my house growing up and I remember singing the theme song. "You wanna go where everybody knows your name!" every time the show was on the screen. It got me thinking about where we all go every day and how we can experience the polar opposites of being "welcomed in" or feel "isolated" because we just don't seem to fit the mold. Have you experienced this? Maybe at school on your first day, starting that brand new job, moving to a new city, walking into a church, etc. Everyday we are experiencing these comings & goings into communities. What if you never open the door though? What if you never give yourself the chance to experience something because you are too scared, overwhelmed, self-conscious, busy, and so on?

This is where I want to share a story about "Crystal." She's someone that I met a couple months ago while working at the studio. Here's how my interaction went with her.
 She walked into the studio right after I was done with taking X21 (our cardio high intensity interval training class) with trainer Elise and I happened to be behind the front desk. She was new to the studio and I could tell a little overwhelmed by what she walked into. I asked her how I could help & she said she wanted to know about what we offered for classes and when. She was a Veteran, so we talked about her discounted membership, which made her really excited.
Then we started talking more about what classes she should try and she started getting anxious. She told me, “Maybe I should go move my car before we talk because everyone seems like they are in a hurry to get in & out of class & I don’t want to take up someone’s space,” and even said when I suggested X21, she said “I’m too fat for that class.” I was taken aback and sad that this is how she felt, so I literally just said, “Stop that right now. Don’t do that to yourself. It’s ok. You would be fine in that class or any other. Just come.” And immediately I saw her relax.
This got me thinking back to the show Cheers and how there are probably so many other people like her (maybe you?) who may feel like this when you go somewhere for the first time. You just want or don’t know that you need a safe place or a kind word to encourage you to make the step forward. By just showing up, and coming in the front door.
We have all been “someone new" in the various stages and places in our lives, and we all could use a word of encouragement or a “hello & welcome" when we embark on a new journey. At Hot Feet we take the time to do just that. We get to know your name. We connect. Because we all need each other.
Teanna G

Studio Manager and Operations Director


We're bustin' the Myths!

Have you ever watched Mythbusters? It's a great show where they put myths to the test with science. As the manager of the studio I constantly run into myths that people have told me that they believe or have heard about the studio, our classes, the heat, and so on. So I figured, let's get to the bustin' (proving false) these common myths. Here are some of the more frequent myths I hear..

1) The studio must be HOT because your name is Hot Feet. 
The name Hot Feet depicts movement, activity and a sense of urgency which is important in a world that seems to be spiraling a bit out of control with regards to our health. But, in reality, it is just a fun name! And we aren't hot. The majority of our classes warm, not hot. We offer several unheated classes like Yin Yoga, Yoga Basics, Kids Yoga, and Mommy & Me Yoga. Hot gyms & studios are typically over 100 degrees which exceeds normal body temperature. Hot Feet studios are generally 85 - 95 degrees and we also host classes that are ambient temp. Due to amazing engineering designs of our ventilation systems, we use outside air to keep the studios fresh. We also enjoy using essential oils to freshen up our studios. 

 

2) Your a Yoga studio right?
We are a health & fitness studio! We offer 4 different types of classes all in 1 place. There is a cardio HIIT class called X21 (28 total body exercises in 21 minutes), BarreTwist (a high energy & cardio twist on barre, with a little yoga, pilates, and dance added in), Yoga (we offer SO many styles like Hatha, Vinyasa, Yin, Kids Yoga), and Korper Stretch (low impact total body stretch for restoration & stress relief). We know in our area there are yoga studios, gyms, personal training gyms, crossfit, and more options. We believe variety is the spice of life, and your body thrives off of varying your fitness routine. 

3) Do I have be to fit/thin/skinny/etc to come workout at the studio?
NO! We are not cookie cutter at Hot Feet. Hot Feet realizes that people of all shapes, colors, cultures, and sizes need to know there is a place for them.Unlike studios where you feel like you have to "know" all the rules before entering, Hot Feet is friendly and comfortable. HFF is a community first. No one at Hot Feet is ever going to hear someone say their feet are pointed the wrong direction or that they are negatively affecting the zen or any other rude or silly comments.The culture at a Hot Feet studio is warm and welcoming. We want everyone to feel comfortable, no matter what! 

4) It's only fitness classes correct? What else do you offer for services? 
We are more than "just fitness." We support our local community, offer classes for families such as Mommy & Me Yoga and Kids Yoga, and even offer wellness support services with our Live Healthy Program. We believe in being more than just a typical fitness studio. Learn the value of the kitchen work and couple that with the studio work to get the body you deserve and always wanted! Learn holistic proven techniques for living life that enable you to feel great and to thrive in every area. Hot Feet has developed a full-figured lifestyle training program called the Live Healthy Program. Team up with your Hot Feet Fitness community to achieve your dreams!

Come & enjoy a FREE DAY PASS anytime and see what the buzz is about. Click here! https://www.hotfeetfitness.com/Shop/Pass/default.aspx


Teanna G

Director of Operations & Studio Manager
Hot Feet Fitness  


We've got an APP!

HOT FEET UPDATE!
We now have an app for iPhone & Android. Download it & get connected to us!


WHAT'S NEXT FOR THE APP?
Track your progress on your own time, at your own place. Enjoy a workout at home, anytime, at work through a corporate program or on the go when traveling. No need to have special equipment or fancy clothing. Set your goals, and allow the flexibility of the app to give you the freedom you need to reach your goals. Pick from live or past classes and follow along with the instructor anytime, anywhere.

TELL US!
Are you interested in utilizing the app for classes? Could you use it for your corporate wellness program? Let us know how we can help. Send us your email to getfit@hotfeetfitness.com & we will keep you in the loop on future updates & make plans! 

Teanna G
Director of Operations & Studio Manager
Hot Feet Fitness 

We are turning 3! Come party!

SAVE THE DATE! August 11th, 2018.

We can’t wait to celebrate 3 amazing years of small business in the Burien community! Join us for FREE CLASSES all day. Here’s the class line up! 👣
  • 8:15am X21 Cardio Workout
  • 8:45am Korper-Stretch
  • 10am Power Vinyasa Yoga
  • 11am BarreTwist

    Then come back & enjoy the PARTY from 1:30-3:30pm. There will music, food, drinks, prizes, and more to enjoy! We will also raffle off PRIZES from local Burien businesses, and giving away 2 mountain bikes, a Vitamix & MORE!

    All are welcome! 👣 Questions? Email us at getfit@hotfeetfitness.com!

What are you waiting for?

Everyone knows that living a healthy lifestyle is a good idea, but what makes joining a fitness studio a GREAT idea? We give you the scientific low-down on why you need to sign up to join us at the studio TODAY!

Researchers recently took 405 relatively healthy adults (half of whom have had fitness studio memberships the last 30 days and half who had no membership the last 30 days). All the study participants underwent physical tests and measurements which included body mass, blood pressure and heart rate and they also completed a questionnaire regarding their lifestyle and weekly activities.

The results were then analysed by the researchers in order to establish whether the participants met the national recommended guidelines for physical activity. The national recommended guidelines for physical activity state that you should do 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week along with two days of weights or other muscle strengthening.

What researchers found was shocking.  All the participants who had no membership to a fitness studio, but claimed to take part in weekly exercises, only managed to exercise an average of 137 minutes and only 18% met all the guidelines in terms of physical activity and strength training.  Those who attended a fitness studio clocked an astonishing 484 minutes a week. And not only were their cardiovascular measures better and they were less likely to be obese, but the participants who had been going to a fitness studio for longer than a year had lower resting heart rates, smaller waist circumferences and higher cardiorespiratory fitness.

The facts were undisputed and the researchers all agreed that joining a fitness studio was essential to your health and well-being. Not only does a fitness studio offer a regular and scheduled activity routine with expert advice and support, but unless you have equipment that’s up to gym standards, it’s also the only way to improve muscle tone by utilising their weights and resistance machines.

These researchers concluded that the benefits of joining a fitness studio went way beyond merely losing weight. The study was done by independent researchers who had no conflict of interest or any stake in any fitness studios.

*For the full, detailed study, you can refer to the scientific journal PLOS ONE.

Don’t waste one more day, start living healthy and get fit today!

Here's our link to our FREE 1 day Pass! 
https://www.hotfeetfitness.com/Shop/Quick.aspx

Want support in your health journey? We can help with that too! Check out our Live Healthy Program here! 
http://www.hotfeetfitness.com/live-healthy-program


Incorporating Physical Fitness into Addiction Recovery

Physical recovery

Addiction is hard on your body. If you’re an addict just starting your recovery, incorporate physical fitness into your new life. But don’t be afraid to take it slow at first.

 

Walking away from addiction is a challenging, exciting time — and building up your body and mind will help you persevere along your journey. Many rehab centers see the value in physical fitness and have incorporated exercise into their recovery programs.

 

The value of exercise in addiction recovery

Many people who abuse drugs or alcohol also neglect their bodies, and when they begin to work toward sobriety, their bodies need help, too. Incorporating even a basic fitness regime offers a wealth of benefits:

  • Exercise makes you feel good, releasing the same endorphins you experienced from your addiction, but more healthfully.
  • Exercise offers an opportunity to think clearly...or not think at all. If you’re pounding the pavement to the rhythm of great music, you can get into a meditative zone. When you’re tracking reps as you work through a weightlifting routine, there’s no room to think about anything else.
  • Exercise provides great stress relief and release — that kickboxing class is all you need to work out frustrations on a heavy bag. A little nature therapy, from a hike in the woods or kayaking on the lake refreshes and enervates.
  • Exercise allows you to have control. It’s a set thing you do every day — a portion of time when you’re thinking about something other than your addiction.
  • Exercise improves your overall health, reduces blood pressure, drives weight loss, decreases the risk of developing heart, neurological, and other diseases.
  • Exercise eases symptoms of restless leg syndrome (RLS) which you might suffer if your body’s withdrawing from opiates or benzodiazepine drugs.

 

Exercise’s effects on your brain

It really is a little like magic. Exercise directly and indirectly helps improve your memory and thinking. It also positively influences sleep patterns — and recovering addicts often struggle to get good, productive sleep especially early in their recovery period.

 

Fit Recovery was created by a recovering addict who wanted to show the synergy between exercise and addiction recovery. The site posts an article with the top 10 ways exercise rewires your brain.

 

Exercise’s power to reduce stress and build self-confidence

Doctors have long established the physical benefits of exercise, but how does it reduce stress and improve mental fitness? Researchers have learned that people who incorporate aerobic activities into their exercise routines benefit from lower tension, elevated and stabilized moods, and improved self-esteem.

 

It only takes five minutes of cardio to stimulate anti-anxiety effects. A 10-minute walk relieves anxiety and depression as effectively as a 45-minute workout. The American Psychological Association states that the exercise effect is an important element to treating anxiety and depression—which also accompany people recovering from addiction.

 

Finding and implementing the right exercise for you

You’ve taken that step on your journey to recovery, and now it’s time to incorporate a fitness routine into your daily life to build healthy habits to sustain you for the long term.

 

Pick something you enjoy. It doesn’t have to be a gym membership, if that’s not your thing. If you’re lonely, gyms are great places to meet people with whom you’ll click. The goal is to improve yourself, reduce cravings and binges, decrease the chance of a relapse, and heal damage the addiction caused to your body.

 

Try these activities:

 

  • Hiking
  • Walking/Running
  • Swimming
  • Boating
  • Yoga
  • Weight-lifting
  • Team sports
  • Rock climbing
  • Surfing
  • Biking
  • Martial Arts
  • Dancing
  • Skiing/Snowboarding
  • Skateboarding
  • Boxing

 

Final suggestions

Start slowly, especially if you haven’t exercised in a while, to avoid the risk of injury. Schedule your workouts on a calendar to hold yourself accountable. Choose activities you like so you’ll keep doing them — and mix it up now and then so you don’t tire of an activity. Invite friends to join you and help keep you motivated. Incorporate healthy eating into your fitness routine, too.

 

Your hard work will pay off as you get stronger, more confident and more in tune with yourself as you continue your recovery.


Photo Credit: pixabay.com

Are you interested in our Hot Feet Fitness 11th Step Meditation class for your own recovery and wellness? 

The 11th Step Power Meditation class is designed to draw the inner you out while releasing the strain of outside forces. This class is designed to fulfill your need to relax and focus. Meditation can be used in support of AA or other supportive programs. Classes are designed to be taken in plain-clothes and are non-heated. Participants are encouraged to bring a mat to be comfortable and may participate in stretch and gratitude segments of the session. Contact us for more information at getfit@hotfeetfitness.com.


Guest Article Written By:
Constance Ray

Recoverywell.org