KISS for Thanksgiving!

Keep It Simple & Savory!

Whether or not you have decided to make a lifestyle change or are planning to, Thanksgiving does not have to break your vision and mission. Even in the midst of the holiday season there is a way to maintain your healthy/clean eating lifestyle and enjoy the festivities. If you are a newbie, you are wondering if you’ll make it through all the holiday festivities, sweet and fatty foods, and good wine and other spirits. Trust me, YOU CAN DO IT! You just have to find a way, create a plan, and stick to the plan.

Believe you can and you will!

“How?” you ask. Here are some simple tips to follow:

  1. I find the easiest way to get through is to make sure I am eating as healthy and as clean as I can at every meal before and after the holiday. I keep my workouts going on my regular schedule, as you should too. Think of each holiday as your “cheat meal” day, which means you get to treat yourself when the day comes and fully enjoy it.
  2. Another suggestion would be to eat before going to the party and make sure you are full of good things, so when you get to the party you will not overindulge. I do this quite a bit.
  3. When you get to the dinner party, be sure to be selective and pick the selections that are best for you and supports your goals. If it doesn’t, then stay away from it. You must have a strong will and desire to stick to your mission for this strategy.
  4. Keep in mind that what you drink has calories as well, so be mindful when making your drink selections. Alcohol is high in calories and carbs! Try to avoid it.
  5. If you do decide to eat those high-calorie dishes, tread lightly. Eat very small portions.
  6. When preparing meals, consider cooking healthier versions of your recipes. Limit or remove sugary and fatty selections. Instead of sweet potato pie, try sweet potato casserole with cinnamon, but without all the brown sugar and marshmallows. Instead of pumpkin pie, try a pumpkin mousse or pumpkin soup. Sugar-free cake is a great alternative and is actually very good.
  7. Stick to the basics: 1 meat, 1 vegetable, and 1 carb. Refrain from cooking too much, otherwise you feel forced to eat it all. You will surely get off track and off plan when you have too much to choose.

I hope this helps you this season!

Always be mindful of what you’re eating and what you want to accomplish.

GivingThanks2

 

 

Staying Fit During the Holidays!

OK, Thanksgiving came and went, and I’m as guilty as everyone else! LOL! I overate and probably gained about 10 lbs. I cooked so much food and had so many leftovers. We ate leftovers for breakfast, lunch, and dinner! There is still Christmas or whatever holidays or special occasions you celebrate this time of year.

So, I thought I would offer a few simple tips to help keep the fat off during the remaining holiday season!

  1. Exercise – you must continue to keep up your exercise routine
  2. Try holiday activities that get the whole family (and guests) up and moving or simply busy, and not just sitting around the dinner table, i.e. charades, monopoly, Xbox connect, etc.
  3. Try to avoid emotional eating. For some, the joy of being surrounded by family and friends can cause overindulgence. For others, holidays can be sad and depressing, causing overeating. Be aware of your feelings during this time and be mindful.

Here are some at home and in the gym exercises:

On the road or at home. . .
No equipment or gym required! Do as many reps of each exercise as you can in one minute, moving from one to the next without stopping. Rest 90 seconds, then repeat the circuit a total of three or four times.

1. Jumping Jacks
2. Squat Jumps
3. Side-to-Side Hops: Keeping your knees slightly bent and feet together, imagine you’re jumping back and forth over a line on the floor.
4. Burpees: Squat to place your hands on the ground, jump back into a plank position, and do a pushup. Reverse the move to return to standing, jumping off the ground to finish each rep.

At the gym. . .
Try this interval workout on any cardio machine. To up the effort, increase the incline, resistance, or speed.

0-5 minutes: Warmup (easy effort—you can sing at this pace)

5-7 minutes: Moderate effort (you can carry on a conversation)

7-10 minutes: Hard effort (you can speak a few words at a time)

10-12 minutes: Moderate effort

12-14 minutes: Recovery (easy effort)

14-16 minutes: Very hard effort (you’re huffing and puffing too much to talk)

16-20 minutes: Cooldown (easy effort)

Sources:

http://www.fitwatch.com/weight-loss/weight-gain-holidays-342.html?utm_source=FitWatch+Fitness+Tips&utm_campaign=b94cd84295-Attack_Fat_During_the_Holidays12_3_2012&utm_medium=email

http://www.womenshealthmag.com/fitness/holiday-weight-loss