10 Tips for Staying Healthy During the Holidays
Halloween is right around the corner so that obviously means you can kiss your summer six-pack goodbye right?
I know we all love a good piece of chocolate or comfort food but sometimes you have to learn how to control it.
I have some great tips to help keep your waistline in check this holiday season and to make sure you stay extra healthy.
Here are my 10 Tips for Staying Healthy During the Holidays:
- Drink Water – Not Calories: I can appreciate a good pumpkin-spice-cup-of-deliciousness every once in a while but pounding cider beers and pumpkin-frappe-whatevers can add to your waistline in a big way. Some festive drinks can add up to over 300+ calories. For example: Dunkin Donuts Pumpkin Swirl Iced Coffee is 360 calories with 12 grams of fat, 57g of carbs, and 6g protein. Starbuck’s Salted Caramel Mocha Frappuccino is 440 calories with 16g of fat, 71g of carbs and 5g of protein. 1 slice of bread is usually around 15 grams of carbs, that means you having the equivalent of at least 3+ slices of bread…I would personally rather have a sandwich. Just sayin’
- Sleep: People don’t often underestimate how important sleep can be. I like to think of it as hitting the restart button for the day ahead. You are recharging all of your energy, boosting your memory, and lowering your stress. According to Webmd “a good night’s sleep won’t grant you immunity from disease but studies have found a link between insufficient sleep and serious health problems like diabetes, obesity and heart disease”.
- Portion Control: Back to comfort foods, desserts, and everything delicious, it’s okay to splurge every once in a while but don’t take down the whole buffet. I prefer methods like flexible dieting + tracking macros (you can read more about that here). Counting macros allows me to fit in those “fun foods” in moderation.
- Don’t Wait Until You Are Hungry: I eat small meals every 3 to 4 hours (about 5 to 6 small meals a day). If you wait until your stomach is growling, you are more likely to loose control and binge. I like to carry a protein bar or small snacks in my bag at all times. If you are in your car a lot, you can pack an snack bag so you always have something handy.
- Plan Your Meals: It’s really easy to order takeout – even healthier takeout items – but you don’t know how they prepare the food or how the food is actually cooked. A lot of times, restaurants will have “steamed veggies” and what they don’t tell you is that they taste soooo good because they add a glob of butter. Being a former waitress, I have witnessed some of these scary food preps first hand. I prefer to prep my own meals (you can read about my meal preps here) because I have control over my food.
- Set Small Goals: Goals always help keep me on track so I like to set small goals each week. It doesn’t have to be “loose two lbs” or even anything fitness related but goals help me set up for a successful week. Some examples I like to use are: Clean for at least 10-15 minutes 3x a week, prep all my food, try a new recipe, etc. If you want to include fitness goals you can set something like: perform an extra 15 minutes of cardio 2x this week or do 5 minute abs 2-3x time this week. Achieving several smaller goals can change your mindset and help you get ready for your next week of success.
- Mix Up Your Workouts: Granted you can stay healthy without physical exercise but since I am a personal trainer, you knew this was coming. I like to switch up my strength training workouts every 4-6 weeks and cardio every week or so. It keeps my body guessing and it prevents me from getting “bored” with my workouts.
- At Home Workouts: At home workouts are just as good as going to the gym. If your excuse in the winter is that it is too cold, then you no longer have an excuse because you are not leaving your house. 😉 If you don’t have weights or a piece of equipment that is fine too because I have body weight workouts just for you! Ha, that rhymed.
- Try a 30 Day Challenge: 30 days is nothing you can’t do and they say it takes 30 days to create a habit. I like to flex my muscles and my mind so something like a challenge will keep me focused. We have a 30 day leg challenge and a 30 day push up + ab challenge, but I’m sure you could find a cleaning, organizing or even money saving challenge on Pinterest. Who doesn’t love a new, healthy habit?
- Stay Organized + Clutter Free: Being organized and clutter free equals less stress. According to Prevention magazine “even if you are eating well and exercising, chronic high stress can prevent you from loosing weight – or even add pounds”. Stress can trigger emotional eating and send our hormones into a tizzy. I like to say that every item has a home, so something as simple as putting an object back in it’s place instead of just tossing it somewhere will help reduce clutter.
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