An update on simple tips to help you get through the holidays & maintain and sustain your health, fitness, mental health and overall wellness.
By now, most American's have ditched their January/New Year's health and fitness or weight loss goals and will probably start again with good intentions this coming January...."after the holidays" (sound familiar?). However, if you are one of the minority, which is less than 10% that have actually stuck with your goals and consistently worked on improving your health and fitness by practicing healthy habits to create a LIFESTYLE of health and wellness this year with results, then first off big CHEERS TO YOU!
At INSPIRED BY FITNESS, I teach that being fit and healthy is truly a lifestyle, creating and practicing daily healthy habits by making small changes that yield big results for a lifetime and to embrace the process, not just the end goal. We learn that by cleaning up our diets (Diet meaning what we eat and NOT being on a diet which is a short term failure fix) and favorite dishes, stepping away from soda (especially Diet Soda!) and drinking more water to fuel our bodies with clean, healthy, real, whole foods not only helps accelerate weight loss, but improves our sleep, our skin, increases energy and makes us feel better overall!
Three lifestyle practices I coach my clients on is that:
- We can't out-exercise a poor diet. We really are a representation of what we eat and drink!
- Lean Mid Sections are made in the kitchen - Lean stomachs are about 80% what we eat and 20% Exercise/Physical Activity! By keeping active and moving daily, You can get through the holidays without jeopardizing your health and fitness while still enjoying the festivities, parties and yes, even the food!
- If you're tired of starting over, then don't quit during the holidays (or during other life events or challenges).
Here are a few of my "Top 10" best tips to enjoy the holidays without jeopardizing your health, fitness, your mid-section and your emotional/mental health:
1. Drink More Water - not only to help keep hydrated as not to confuse your body that it's hungry vs. hydrated, but to feel fuller and pause between courses. Be sure to drink water before a big holiday meal or party, before dessert or the next course and in between cocktails if drinking alcohol.
2. Bring Clean - bring a healthy side dish or "clean up" the traditional dish you would normally bring to a gathering or party so you have at least one healthy option. Everyone loves a fresh veggie plate to nosh on before dinner as well as enjoy as a veggie side vs. a butter, fat laden veggie casserole. Check out my hand dipped dark chocolate strawberries for a delicious dessert.
3. Be Mindful of Portions and Seconds - Just because it's the holidays and served buffet style doesn't mean you need to load it up and fill your plate - overfilling your stomach! If hosting, buy smaller 8 or 10 inch plates. When attending a party or gathering, remember that a portion is usually a handful or the size of your fist. When thinking of going for another round of seconds, drink a glass of water and visualize where exactly on your body you see that second portion going and storing!
4. See Color - If your plate of food looks mainly white and brown/tan, then that equates to high fat & calories, high sodium and low fiber and antioxidants, which equates to weight gain, fatigue and constipation. Choose greens and colorful foods, as raw and in their natural state as possible (minus the sauce, butter, cheese and gravies).
5. Spice It Up VS. Gravies & Sauces and Butter - Gravies, sauces and butter add tons of (100's sometimes) extra calories and sodium which cause bloating and fatigue and weight gain, while spices can add flavor while boosting metabolism and are anti-inflammatory when adding a bit of Cinnamon, Turmeric or Cayenne Red Pepper. Instead of Sugar and Salt & Pepper, I have Cinnamon (for Sweet Dishes or even Sweet Baked Potatoes) and Cayenne Red Pepper (for anything savory) as table staples instead of Salt. If you must have white mashed potatoes, forego the gravy and butter and still enjoy a serving. Or choose sweet potatoes/casserole and forego the marshmallow and butter toppings.
6. Desserts and Alcohol - the two biggest temptations for many (including myself!). Remember the 80/20 Rule that represents living a healthy lifestyle and not dieting. It's no different during the holidays. Just because it's there, right in front of you, doesn't mean you have to eat it or drink it and No, you're NOT being rude if you don't! If you are eating healthy and exercising/moving 80% of the week then 20% is for you to enjoy that glass of wine or beer, dessert or meal without worry. Thanksgiving is just one day and although you may have multiple gatherings to celebrate remember to break up your 20% to spread across your gatherings - eat a dessert at one gathering, but not the other, clean up your choices just as your would any other meal when choosing to eat healthy. And lastly, be mindful of drinking your calories when choosing alcoholic beverages - which in turn has a domino effect of craving saltier and sweeter foods, increasing your appetite, slowing metabolism and adding unwanted weight gain.
7. MOVE IT! - Grab a workout or brisk walk/jog in the morning and/or after the meal. Get Up from your chair and walk around throughout the day. Go outside and play flag football, corn hole or anything that gets you moving. Do some squats, push ups or jumping jacks during commercials of the football game or movie you're watching. Get Up to Stretch and take a deep breath and remember the reason for the season - being with your family, friends and loved ones, having gratitude and showing love.
8. REST! Take time to Unplug, Unwind and Reset each day, even if it's just 5 minutes. Aim for 7 hours of sleep each night. Get Still, Go Silent, Let Go and Surrender.
9. Take A Deep Breath, Remember What and Who Are Truly Important, Be Present, Practice Gratitude And Take It One Bite At A Time!
10. Remember the reason for the season......and refer back to #9