Is It Possible To Have A "Holly, Jolly Christmas?"

I love the holiday season. It's hard not to enjoy all the sights, sounds and smells. But, in the midst of all the celebrations, we tend to get overwhelmed, stressed and we throw caution to the wind. Here are a few simple guidelines that will help you maintain balance through the rest of the holidays.

1.  Eat Breakfast within the first hour after waking up.  This will help you start your day off right and kick start your metabolism.

2.  Make sure to include protein in every meal. This will keep you full longer and your heart healthy. Protein is also a building block of the body- muscle, bone, skin and blood are all made up of protein.

3.  Eat every couple of hours to keep your blood sugar stable.  This will keep you from binging on everything in sight.

4.  Drink water- LOTS OF WATER!  Water also aids in curbing your appetite as well as flushing toxins out of your body.

5. Make "me" time a priority. Take time to unwind by doing things that YOU find energizing. Go for a walk, try a new recipe, read a book- whatever makes you feel restored. Keeping stress levels low aids in weight loss and a happier you all around! 

6.  Get at least 8 hours of sleep.  By fully resting your body, you boost your immune system and have more energy.

7.  Be thankful!  Take time each day to think up a couple of things you are grateful for each day. This is the perfect time of you to practice gratitude. What a humbling season this is!

As crazy and hectic as this season may be, it will not undo you to take a week off from a strict fitness routine. Enjoy the holidays guilt free by practicing moderation and keeping these things in mind. I've had to take a few days off from exercising and have had to remind myself that it doesn't matter so much what I do this week, but rather the rest of the year.  I hope you all have a peaceful and merry Christmas!

Sleeping Beauty Was On To Something...

 

 

 

In this day and age, a proper night’s sleep is very hard to obtain. There are so many distractions that keep us awake way past sunset and our sleep schedules get skewy. However, not getting enough sleep doesn’t seem to be a huge concern as long as there is a big pot of hot coffee waiting for us in the morning.  We stay up to watch television, play on social media sites or socialize with friends. We oversleep, overeat and become lazy because we do not stop to rest. Our bodies are so dependent on chemicals and stimulants to get us through the day when simply unplugging earlier in the night and exercising in the morning could do the trick.

The Harvard Women’s Health Watch suggests six reasons to get enough sleep:

·         Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.

·         Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.

·         Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents

·         Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.

·         Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

·         Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

Sleep is SO important to our bodies but it seldom is a priority- especially this time of year. Do yourself a favor and try going to bed between 9 and 10p.m for a few nights to see if you notice improvements in your memory, health and mood.  

 

Skinny Santa?!

With the holidays coming up, many people put their healthy lifestyles on hold. Temptation is just too much. Well, with these tips, you should be able to navigate through the holidays fairly smoothly without having to wear stretchy sweat pants everyday just to be comfortable.

1.      Don’t show up at a party empty handed. By offering to bring a side dish or and appetizer, you are given the opportunity to bring a healthy dish that not only you can enjoy, but that may spark interest in your friends and family. Many people don’t know just how yummy eating healthy foods can be, so why not take advantage of this situation! Plus, the host will most likely be so thankful for the help!

2.      Eat a light meal before you go. Heading to a party on an empty stomach could be dangerous. All the unhealthy foods and sweets could be too much temptation in your weakened state. However, if you eat a light meal chock full of veggies and lean proteins, by the time you get to the party you won’t be nearly as tempted. I prefer drink to a nutrient dense protein smoothie to help curb my appetite.

3.      Don’t completely deprive yourself of the festive foods! Enjoy some of the treats, but reign yourself in! Our nature is to over indulge. Get enough to taste and enjoy without have to “fill up.” You’ll enjoy the party more if you’re not constantly having to deny yourself, but can walk away guilt free if you stick to just one or two “cheats” rather than gorging 100%.

That’s it: 3 simple tips that could totally change the outcome of your holidays! Make sure to stay active and eat well. Let the festivities begin!!