WEIGHT MANAGEMENT TIPS 10 Tips for a Healthier HolidayBy: Chat Mills It's the most wonderful time of the year! There's something about this cliched phrase that gets me right into the holiday spirit. I have such great memories of my childhood holidays and both my husband and I are working hard at creating new memories with our children. Part of this evolving tradition includes creating healthier holidays. Now, before you sigh heavily at the prospect that this going to be yet another post from another blogger basically telling you in a fancy way that you can't have any fun because you'll just be unhealthy and overweight, then rest assured that you can remain calm and carry on! Why you ask? Because 1) I'm really not that fancy and 2) I'm about balance. I have come to terms with the fact that a lot of the foods that I loved (notice the past tense there) to eat are full of additives, preservatives, and sugar that don't provide me any nutritional value and may contribute negatively to my overall health. I've also made the realization that I don't have to stop enjoying my life and delicious food. I have other options. Mindset First!Living a healthy lifestyle doesn't mean eating only kale or running 5-miles a day. It is a journey in finding the balance between your time and your energy. In my experience the reason the clients I work with, and if I'm being honest this includes me too, do not stick to their health goals is simply because they are tired. Between what they eat and having a busy lifestyle, healthy habits are just not a priority. You're busy so you don't have time to mindfully meal plan. You don't meal plan because you're tired so you make what's quick and easy even if not the most healthy. The food you eat makes you even more tired as your body is bloated and your digestive system is overrun. You pass out on the couch and wake up at midnight so you can crawl into bed only to wake up at 5:30am and hit the snooze three times before you HAVE to actually get out of bed. Does this sound familiar? This was certainly my life after I had my children. This cycle continues until we decide to make our health a priority. There isn't any judgment here. Just because your health isn't exactly where you want it to be doesn't mean that it'll always be this way. Any step you take to improve your health, regardless of size, is a step in the right direction! And if you're looking for a place to start then I recommend anyone of these 10! 1. Be RealisticI want to be clear here, this does not mean that you throw all your goals out the window, or succumb to a negative mindset. Simply put, honor where you are at and where you want to go. Be realistic about your time, your goals, and you expectations. Focus on what you can realistically do with the time that you have. Is drinking 8oz of water daily more realistic than starting a 3 mile running program? Is being mindful of your portions more realistic than eliminating certain foods altogether? Do not set yourself up for failure. If you are traveling to be with family you might have to eat at the airport Dunks (That's Dunkin' for those of you not in New England) or snag something from a vending machine. While these are not options I recommend sometimes there isn't a choice and that's okay. You always have the opportunity to start again when you've arrived at your destination. Allow yourself some grace without abandoning your goals. This is where you really learn the art of balance! 2. Plan AheadFor me personally this is the most important aspect in finding balance. Planning doesn't always come easy, but it can be as simple as getting a family calendar or using your own personal agenda. You might also look into using an app. Regardless of what tool you use find one that you refer back to daily and that can be easily updated. Here's how I plan for festivities: -Look at the week leading up to the event. -Decide where I am going to incorporate some selfcare. -Decide where I am doing leftover nights for dinner. -Confirm if I need to bring something to the event. -Communicate where I need help from my husband and ask him what he can take on. -Stick to my health goals diligently during the week. -Get plenty of sleep. I have spent a lot of time figuring out a system that works for me and our family. You will need to find one that works for yours but at the helm of all of this is knowing when you need to ask for help from your family and knowing when to say "no." As much as I want to be invited and attend everything, I also know that my body and mind need time to decompress. Saying no has been a lifesaver for me; I feel less overwhelmed and am better able to manage my response to stress. And this leads to me being happier and kinder to myself and everyone around me. Know what you have coming up and take the time to plan how you will approach the week so you can manage your stress, not over commit yourself, and have fun! 3. Know Your LimitsOkay, so this tip is a little tricky I understand. You might be thinking, "I'm not going to know what my limits are until reach them, right?" And while this is true to some degree, listening to the messages your body is sending you is really how you know where you need to set a limit. I have found that asking myself this question: "How do I feel after I eat ___?" Has been really helpful. I get it! It sounds silly but the alternative is possible overindulgence, bloat, weight gain, and digestive issues. So if being silly prevents any of those things then I guess I'm silly! :) I know my stomach hurts if I eat dairy. I know my upper GI is bothered with fried foods. I know I get bloated after too many simple carbs. I know that I feel nauseous after excess sugar. Since asking myself these questions I have been able to set limits with myself so I don't overindulge and feel terrible. Notice that it is a limit and not "NO!" If you tell yourself "no" and can do this then more power to you! I am now able to do this with certain foods but there are other foods that are still a work in progress so I set a limit. Over time you'll get better at setting limits and saying no to foods that don't serve you will be much easier! 4. Get MovingTake a deep breath! You will not see the suggestion of running 5-miles a day. Why? Because, if you aren't already doing this as part of your normal routine then it is very likely that you'll stop. Remember small steps in the right direction. If you want to start running then I suggest something like a half-mile walk with a half-mile run until you can increase the mileage. I know for myself this is more of a realistic goal. Taking the stairs, going for a 15-minute walk, standing more, parking the car a little further away, stretching, or even grooving to your favorite 90's album on Spotify while you're making dinner are all great ways to incorporate movement into your day. Moving reduces stress, is good for your heart, helps you manage your weight, and is a great to make your holidays healthier! 5. Drink WaterThis is pretty self explanatory but I would be remiss if I didn't mention it. Water helps you stay regular, helps detoxify the body, promotes normal functioning of the liver and kidneys, reduces bloat, hydrates skin, and keeps you fuller longer. Here are two ways to incorporate more water for a healthier holiday: 1) Every other drink you have should be water. After alcohol, punch, juice, coffee, you get it, drink a glass of water. 2) Add 4oz at a time. You'd be surprised at how may people I encounter between my friends, family, and clients that do not like water. I encourage these folks to drink 4oz more each time. You don't have to drink a gallon. Starting simply will have you drinking a bottle of water by the end of the week and on your way to a healthier holiday! 6. Ask to Bring SomethingThis is one of the best ways to control how healthy you are while at holiday parties or family dinners. If you're anything like me then adding one more thing to your plate like bringing a side dish can feel daunting. This is where the whole planning piece comes into play ;) Plan to bring something that you make. This allows you to know what ingredients are used, what goes onto your plate, helps you make a better choice and ultimately will contribute to those calories that will fill you up! And don't forget that water! Between the healthier option you bring and water you'll feel fuller (and hopefully less bloated) and less likely to over indulge in the foods that you are trying to reduce from your diet. 7. Eat Before You GoI get it. You're going to a party or your family's Thanksgiving dinner and I am suggesting to eat beforehand. Yes. Yes I am. Again, eating beforehand allows you to control what you eat which can be especially important if you struggle to say no or set limits with certain foods. This way you don't have to necessarily say no to something but instead you have less than you normally would. The other benefit to eating beforehand is that it allows you to keep your blood sugar level in normal range. The idea is that you show up to your event hungry but not starving. You are too familiar with that hangry feeling where you show up and say, "I need to eat!" Next thing you know someone is reaching over you to grab a deviled egg and you snap back with "MY PRECIOUS!" So before you turn in to Gollum consider eating something beforehand to keep your blood sugar levels in normal range, so you can control your portion size so you can enjoy your meal and stick to those health goals! 8. Eat With PurposeI'm not going to lie, this tip is the one I struggle to follow the most. I know how I want to feel. I know what foods causes digestive issues for me. I am very connected to the messages my body sends me and yet I find myself ignoring them. Now I'll give myself a little bit of credit here. I have gotten much better about how I eat, what I eat, and when I eat so I find myself ignoring my body less and less each time I eat. I am human though and there some instances where I just can't help myself everything tastes better covered in melted cheese damnit! However, I also know that heart disease and cancer run in my family, along with depression and anxiety and I know that whole foods with natural sugars are the best thing I can eat to help me combat these health concerns. Ultimately for me, keeping my body heathy and not following the same health path as some of my ancestors is fighting a lot harder these days than my desire for melted cheese. And I'm feeling the benefits and I like it. Choosing to fuel your body doesn't mean you have to only eat salad. Connect with your health goals and your reasons for why making healthier choices is important to you. This will allow you make those choices and feel good about your decisions. And if those healthy options are limited or non existent than you do the best that you can. 9. Go Easy on Alcohol and SugarThere's this restaurant in town that makes the BEST chocolate martinis. They taste just like chocolate milk; man are they delicious and do they go down smooth. However more than two of these and I am hurting the next day. I know my body doesn't have the stamina it once had to handle more than two chocolate martinis. I am grateful that I can recognize this about myself. I can enjoy alcohol without over indulging which was difficult for me in the past. I'm still a work in progress when it comes to sugar. I'll get there! Taking it easy on alcohol and sugar any time is always a good rule to follow. Toxins, fat, sugar are all processed to some degree by the liver and if you over do it with these two particular foods you're definitely going to feel the effects the next day. Apart from this many mixed drinks, beers, and wines contain varying amounts of sugar, preservatives, and sulfates which contribute to dehydration which cause hangovers, nausea, and an imbalanced digestive tract. I have an entire post about how sugar is metabolized through our bodies and how you can reduce your sugar intake overall. Check out --> reduce your sugar for more information! 10. Enjoy Your TimeI know that this may seem so absurd considering the other tips prior to this one. Is it really possible to enjoy your holiday meals and festivities, be healthy, and stick to your health goals? Yes, yes it is! There is a reason I mention mindset first. What you think about you bring about and if you go into your holidays every year thinking how difficult it is to stick to those goals, be healthier, and enjoy food then it will be difficult and you will be stressed. This time of year is one of gratitude and reflection. Take the time to reflect on where you are and where you want to go. While the past can't be changed you can use it as an opportunity to learn and grow but not dwell, make simple change, and move forward. Be grateful for the opportunity to spend time with friends and family. For the connections that we have been so lacking over the last several years and craving to have again. This will allow you to have some grace with yourself, grow your patience, and increase the chances that you keep focused on those goals. #attitudeofgratitude Find the BalanceLife is so short and do we really want to be bogged down by having to micro-manage our health? If you're like me then you've asked yourself this question before.
While the answer feels like a hard no, without balance then it's likely you'll have a medical team micro-managing your health for you. This isn't necessarily a bad thing depending on your health concern, but if you can be proactive and prevent having to move in that direction then your body will thank you! So while it can feel overwhelming and daunting to prioritize your health no one else is going to do it for you. This doesn't mean looking at this list of 10 tips and thinking every one of them has to be completed for you to have a healthy and happy holiday. Starting with even one and focusing on this until it is a habit is still a step in the right direction towards prioritizing your health! You also don't have to go it alone! If you're looking for a place to start check out my free guide on getting started! If you're looking more tips, guides, and information you can always join the private community on Facebook. I provide busy people with the information to get them started and keep them going on their health journey so they can create healthy habits. If you're looking for something more personalized then check out my Live Healthy program where we work together to target your specific needs and create goals to get you moving on your healthy living journey and create sustainable change! Here's wishing you and yours a happy and healthy holiday season! Until the next time,
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After going through a difficult loss, I had lost myself and was putting everyone and everything ahead of myself. I wanted my energy back, to find my passion for the activities I enjoy, to reconnect with my body & my inner athlete. Now that I am on that path, I teach busy people to prioritize their health so they can live a happier, healthier, sustainable lifestyle.
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