The Holidays are here, and with them come calories. Temptations lurk around every corner with office goodies, parties, more desserts, food and drink. A little strategic planning and perseverance can pay off and leave you feeling confident and energized. Include these tips for a season of fitness and fun.
Eat breakfast- eating an hour after you awake with a well rounded breakfast, including, protein, whole grains, fruit and some healthy fats will keep you satisfied all morning and has shown to keep people from overeating the rest of the day. Example: 1-2 whole organic eggs, a piece of whole grain toast, fruit, and some nuts.
Don’t skip meals- Skipping meals sets up the danger of overeating and sabotaging
your efforts. Make sure to eat balanced meals throughout the day. Always include a protein, whole grain, fruit or vegetable and healthy fat. Eat every 3-5 hours so your blood sugar doesn’t drop and slow your metabolism down.
Stay hydrated- Drink 8 glasses of water throughout the day. Add some fruit or a splash of juice to the water for flavor if you want. This helps with energy, metabolism and flushes out toxins.
Don’t go to parties hungry- Eat some protein like a small handful of almonds and an apple to keep hunger at bay. This way you are not as likely to head to the food table and overeat. Plate your food with good choices, eat slowly and move away from the food.
Limit your drinks to two and then switch to water or club soda.
Schedule exercise in your day- Take a brisk walk several times a day or whenever you can fit one in. Drop into a fitness class or try this 10 min. workout you can do anywhere. We now know that short intense workouts are more effective at raising the metabolism than long duration. Use this to your advantage.
Warm up with a quick brisk walk. Do each exercise for 30.sec for two sets. If you have more time do for 3 sets.
Jump rope (pretend to hold a jump rope)
Push Ups – beginners us a wall or counter.
Squats – beginners hold onto the back of a chair.
Front Kicks – hold hands over head and kick left leg up waist high and bring arms down to meet half way. Alternate right and left.
Abs- Bicycle legs and elbows right, left. Begin by lying down on a mat; bend your knees over hips, feet off floor. Support head with hands and cross your right elbow to left knee, switch left elbow to right knee and continue for 30 sec.
Stretch out legs, arms, chest and back.
Drop off food gifts from the office like chocolates and cookies at a local food shelter. Just because you received it doesn’t mean you have to eat it. Pass it on for others to enjoy.
Veg Out – both literally and figuratively. Keep extra veggies in the fridge already for snacking for some extra nutrients and fiber. Breathe deeply which automatically lowers your blood pressure and sends oxygen to your brain. You’ll feel better and rock out that holiday dress. Cheers!
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