Well here we are again at December, the month where things tend to spin out of control with nutrition and workouts. Why? Are we bogged down with all of the shopping ,parties, functions that revolve around the holiday season?
The most common reason people put on weight and get out of their routine this time of year is largely due to STRESS
When we get stressed we eat less healthfully, drink more, exercise less and sleep less. This can all lead to the obvious weight gain as well as feelings of guilt, low self-esteem and a higher risk for such things as hypertension, heart disease and diabetes.
So how can FITNESS YOU CAN LIVE WITH Help YOU avoid this kind of mess going into this holiday season?
We must have a plan in place now with some strategies so you are well armed going into the stress evoking frenzy!
- Regular workouts or at least 30 min of walking 3-5x week. Commit to parking your car further away and use the stairs when you can
- Eating a healthy snack before going to a holiday gathering. Maybe keep some good protein bars in your car or a packet of protein powder that you would be able to mix if needed. I frequently have a whole food protein shake before a party especially if I am uncertain of the food choices available.
- Going easy on the alcohol, energy drinks ,caffeine ,sodas. All of these things ultimately tax your adrenals and make you more tired, with the insulin sugar rush. Then your body just craves more of it. It’s a very unhealthy cycle
- Relaxation techniques like yoga, meditation, hot baths, music. Make some down time for yourself, no excuses!
- Surround yourself with supportive people…friends, spouses, family, personal trainer!
- Removal of temptation or trigger foods. Get them out of the house and keep them out of the house. I don’t care if Aunt Cindy brought over her triple layer cheesecake…..she can take it home with her when she leaves. Don’t use other people as your excuse for eating junk foods
- 6-8 hours of sleep per night. Don’t underestimate the power that sleep has on your brain and body. If you want to function optimally then sleep is a really really easy one to tackle
- A nonfood reward system such as saving money in advance to buy yourself a gift for staying on track, maybe new workout shoes, a massage, a spa day, music downloads, sporting events or a weekend getaway
- Asking for help when feeling overwhelmed. Its going to happen, it happens to everyone. Lean on those people in your life that you can count on to help you out. Sometimes the toughest part of this is asking for help because I think it’s viewed as a sign of weakness, but its not the case at all and eventually if you don’t ask for help when feeling overwhelmed you are just making yourself more susceptible for a lower immunity, more stress and ultimately this can lead to missed workouts, missed work and even more problems
- Everything in moderation, the truth is you cannot always control the environment you are in, so in being realistic if you do choose to have some pizza or cookies or whatever it may be at a party – just eat in moderation. Use that day as your “cheat day” just don’t go crazy with your portions and start mindless eating
- Don’t let yourself get “too tired” “too hungry” or “too stressed” when you are in any of these states it always leads to overeating because you are mentally depleted.
- Meal plans that include breakfast every day, small meals throughout the day, plenty of water and large variety of fruits and vegetables. Try something new each week.
SAMPLE MEAL DAY
BREAKFAST- peanut butter banana protein shake- 1 scoop growing naturals chocolate rice protein, 1 ripe banana, 1 handful of spinach, 1 cup of almond milk,1 TBSP of all natural nut butter. blend and enjoy!
SNACK- Cottage cheese with fruit or plain Greek yogurt mixed with fruit, raw nuts , or a low sugar granola like the bear naked brand.
LUNCH-sprouted grain wrap with avocado and mixed vegetables and sprouts with a large mixed greens salad
Grilled chicken breast with black beans, salsa on top of romaine lettuce with grilled vegetables
SNACK-Hummus on a brown rice cake with tomato and raw veggies or a high protein bar with greens
DINNER-grilled fish with brown rice or quinoa, asparagus. Large salad with avocado slices, lots of fresh vegetables and a homemade vinaigrette dressing.
SNACK- blueberry mango protein shake with 1 scoop of growing naturals pea protein,1/2 banana, 1/2 cup blueberries, 1/2 cup mango, almond milk. blend and enjoy
Try to redirect your holiday focus away from foods and instead focus on family, friends ,traditions and your health!! Make it a great Holiday!!