Stay Holiday Healthy This Season

I believe everyone has heard about the 'holiday weight' that an average American gains 5-10lbs during these times. It might be over exaggerated over the years but the truth is we all engage into the temptations and the stress over the holidays, where we pick up the added sugars but it becomes a challenging cycle to break starting the New Year.

How can we manage during these times?

1. Eat less Sugar

I’m pretty sure we’re all aware of those standard sugar carriers [soda, candy, energy and sports drinks], but what may be surprising are the unexpected sugar carriers: Yogurt, Ketchup and Nut Butters. While the amount might be small, these ‘hidden’ sugars can add up. Next time when you are at the next event, set your intentions and it is OK to say NO! Prepare ahead and bring a healthy dish for yourself and to share with others! Know what and how much you’re going to indulge before you arrive.

Also, Read labels. This sounds like a no brainer, but sometimes we simply look at nutrition facts and not ingredients. Sugar hides behind many names:

  • Corn syrup
  • Maltodextrin
  • Fructose
  • Sucrose
  • Dextrose
  • Maltose

2. Drink lots of water! & Watch out for those alcoholic beverages!

Remind yourself to drink plenty of water it keeps ourselves during the dry season. The holiday season can also be known as a long-term liquid feast. Alcohol is everywhere, and can easily de-rail you from your path if you don’t have a plan in place.

  1. Know your limit. What is the limit you can partake that still allows you to wake up the next day, fully functional and able to attend your pre-scheduled workout? Know it, love it, live it.
  2. BYOB. Who says you have to limit yourself to the bar? Bring your own pre-measured cocktails, wine or beer. That way you’ll know you’ve hit your limit, and you’ll also know exactly what’s in them. *just a side note: I always heard ‘steer clear, never fear’ referencing clear cocktails, so what was my go-to? A Gin & Tonic. GUESS WHAT? Tonic alone has 110 calories and 27g of sugar in a serving.
  3. Get Crafty. It sounds crazy, but simply drinking La Croix or Kombucha from a wine glass actually satisfies that ‘social’ craving. Plus, it eliminates those pesky questions like ‘Why aren’t you drinking?’

3. MOVE your body!

Keeping a routine is imperative to staying on track during the holidays. If you build movement into your daily routine, it’s not such a shock to the system when January 1st rolls around. 

Plan Your Week. This doesn’t need to be set in stone, but having a general idea of what your movement goal is will help you stay that much more on track. We all know that without a plan, it’s so much easier to hit snooze and miss that early am sweat-session.

Max Effort. While working out for an extended period of time can burn more calories, it’s not so much the time limit itself, but more the effort exerted. If you only have 30 minutes, give 100% in that 30 minutes. You’ll be shocked at how successful you’ll feel, rather than guilty that you skipped your workout due to time constraints.

4. Food is FUEL!

Think about your body as an engine. The fuel you put into your car determines how long you can go between check-ups, oil changes, etc. Same with your body. While green bean casserole might look appealing, how will it make you feel? Maybe go for the roasted green beans instead and enjoy feeling a little lighter.

Eat Before. This might sound counter-intuitive, but fill up before heading to a party/gathering and you’ll be less likely to select unhealthy options.

Go Green. If you weren’t able to fill up before the party, go straight to the salad bar before piling anything else on your plate. Just keep the dressings on the side, go for balsamic/vinegar and top with avocado, nuts and veggies.


**All of this lovely information came from KAIA newsletter. I wanted to share this depth information for all of you to be informed and take one step at time to a new change of a healthy version of yourself! **

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