Even if you have superhuman willpower 11 months of the years, December is challenging for everyone.
Staying on track can seem daunting and overwhelming – here are some helpful Fitnez tips for a healthier Holiday Season.
- Start your day off with a Bang! Exercising in the morning can help ensure better behavior all day long.
- Eat for Energy: Skip sugary buns, muffins, pretzels, and cookies that’ll give you a rush & then cause you to crash. Instead go for foods with a mix of complex carbs and lean protein & a bit of healthy fat. Think turkey/lettuce whole grain wrap, mix greens salad with salmon and avocado, mix nuts with a piece of fruit, protein shake with natural nut butter.
- Just Say No! Willpower is like a muscle; work it and you get stronger. Yes, I know, “just say no” is horrible & naive advice, right? Yeah, except for one thing – it works. Maybe instead of just saying “no,” I should recommend, “just say no and then replace”. Listen, willpower is linked with awareness. And we need to be aware of what we eat and how we act if we desire certain outcomes. Awareness and willpower lead to habits. And good habits are what we’re after. We want to “replace” bad habits with good habits. That’s right, all you have to do is say, “No” and then “replace” a new behavior in for the old – but it all starts with self-awareness. So, practice self-control (awareness and willpower) in as many non-food related instances as you can, and you will be able to navigate the holiday party without devouring food and drinks like a wild person. Keep trying to be aware of your actions. Hint, if someone cuts you off in traffic, instead of honking or screaming at them, suddenly start singing, “Oh, I’m sexy and you know it” or at least count to 100 by 10’s. Saying “no” to urges that don’t benefit your well-being doesn’t have to be a chore.
- Avoid Banking Calories: Cutting back all day so you can indulge at a night only sets you up for failure and possibly binging. Why? Because, you are starving! Try eating small meals throughout the day to keep you full and energized.
- Treat yourself with food, not drinks: Liquid calories go down easy, but they aren’t so satisfying as solid food calories; and, if you’re not satisfied, you may be hungry again sooner than later. If you really crave for a holiday drink, try ordering a skinny version of a peppermint mocha at Starbucks (less than 170 calories).
- Don’t Fall Into the “I deserve this treat” Trap: Yes, walking around mall burns calories, but 150 at most. Reality Check: You’ll have to walk for 6 hrs to burn off a Cinnabon (I know, that hurts).
- Keep emergency food handy: Packing healthy snacks will help you fight hunger and temptation Take along some mix nuts, a piece of fruit, small protein bar etc. Look for a snack with less than 150 calories and less than 8g of sugars.
- Cut Back on the Diet Soda: Any bubbly beverage can lead to belly bloat. A NO-NO for that holiday dress you want to wow at your office party.
- Chew Slowly: Eating fast is a quick recipe for an expanded waistline. The more air you swallow, the more bloated you’ll get.
- Spirits: If you must drink, drink responsibly. 3 drink max and try to choose clear over brown liquor and red over white wine. And most of all hydrate…You will thank me in the morning.
Happy Holidays! Fit-Nez