Thursday, November 15, 2012

Health Tips for the Holidays (Avoiding Holiday Weight Gain)

Gotta be honest…I have felt a little hesitant posting about “health stuff” since I’ve been pregnant.  But, I still have the knowledge and I know it’s worth sharing & may help/encourage somebody, so here goes.

Did you know the average person gains 7-10 lbs over the holidays??

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No wonder “losing weight” is on everybody’s New Year’s Resolution list!

Here are some things you can do throughout the holidays to help you maintain or even lose weight.

1. Eat a hearty, healthy breakfast.

I get the thought process. People skip breakfast all together or eat something super small to “save up” calories for later. That means that by the time Thanksgiving lunch/dinner rolls around, you are beyond starving and will way overeat, and that’s just not a good look for anyone.  Besides, skipping meals means is a surefire way to SLOW DOWN your metabolism. Not cool. This is when you want your metabolism working in full force, so eat small, healthy, balanced meals throughout the day- ESPECIALLY breakfast!!  Shoot for a balanced ratio of lean protein to carbs & something with some fiber & substance to leave you satisfied. Jon & I will both do a shake, but I only recommend a shake if you have an awesome one like we do that has 24 g of protein, 24 g of carbs, & 9 g of fiber. I also like egg whites & oatmeal…

2. Drink your water.

Stay hydrated! So many times we mistake hunger for thirst, and water is so important to our digestion (well, all of our systems really) and helping our bodies function properly.

3. Stay active.

Make time to MOVE. Go on a walk with your family, play a game of front yard football, do a workout DVD, or hit the gym. You will FEEL so much better if you make some time to be active.

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4. Fill your plate with veggies first.

Load up on the stuff that is good better for you first, and then fill in with the not so healthy stuff….like casseroles. If no one else is bringing any healthy options, that can be what YOU contribute.

5. Choose your treats wisely .

We all have our favorites! Be mindful when hitting the dessert table. Choose the delicious, homemade ones you can only get this type of year, or the dessert that you absolutely LOVE! Skip the processed cookies from the grocery store you can get any time….and don’t just “eat to eat.” Make sure it’s something you take your time and savor and enjoy.

6. Take home the “healthy leftovers” &  be considerate of portions.

Yep, the whole pumpkin pie is leftover. And I LOVE me some pumpkin pie.  That means it would be MUCH smarter for me to cut 1-2 slices rather than take home the whole thing and fool myself into thinking I’ll have the self control to think ‘I’ll make this last!’ (uh, yea right.)

7. Have some “HELP.”

If you’ve been reading my blog for a while, you know I am PASSIONATE about nutrition. I am also PASSIONATE about Advocare because I have seen it help SO MANY people achieve their health goals…and I truly believe we need supplements. Here is the post I wrote after meeting with several of the doctors about WHY WE NEED SUPPLEMENTS.

So, that being said, I have to admit…I REALLY like dressing, sweet potato casserole, & pumpkin rolls. Oh, & green bean casserole, pumpkin pie, and broccoli casserole. I don’t eat those things all the time, so in moderation, they are okay.

And that’s where some of these can come into play. They can help with the whole “moderation” thing, AND help keep your body functioning the way it should. These are a few of our faves we stocked up on for the holidays…

Meal Replacement Shakes:

  • Available in Chocolate Mocha, Chocolate, Vanilla and Berry Offered in pouches
  • 24 grams of protein & 24 grams of carbs (perfect 1:1 ratio to help the body burn fat)
  • 5-6 grams of fiber 26 vitamins and minerals and only 220 calories
  • Contains 50% of the daily value of calcium

FiboTrim:

  • Assists in the binding, transport and removal of dietary fats*
  • Helps the body eliminate fatty waste materials*
  • Helps maintain healthy cholesterol levels already within the normal range*
  • Provides a feeling of fullness and helps control appetite*
  • Supports intestinal health and regularity*

ThermoPlus:

  • Supports the body's ability to convert fat into energy*
  • Promotes a healthy metabolism*
  • Helps suppress appetite*
  • Contains oolong tea and sage extracts to support weight loss*

Carb-Ease Plus:

  • Helps reduce the absorption and breakdown of carbohydrates and fats*
  • Helps support healthy blood glucose *
  • Helps reduce the negative effects of excessive carbohydrate consumption*
  • Provides support for body composition*
  • Backed by more than 21 published scientific studies

Leptilean:

  • Helps promote a feeling of fullness and satiety*
  • Helps support appetite control*
  • Aids in boosting metabolism*
  • Is easily usable with other great AdvoCare products

8. Eat slow & savor.

Take your time and enjoy each bite. It’s not a race to see who can eat the most, the fastest. Pay attention to your body’s cues…and if you’re full after dinner, give your food some time to settle before dessert.

9. Cleanse.

Every 3 months (I’m not doing it now while I’m pregnant obviously), it is important to gently cleanse our systems…..to scrub our insides and help “reset” our metabolism so our body functions like it’s supposed to. We are exposed to so many toxins, both in our diets and environments (think cleaning supplies, fumes, even makeup…) Not only does this help get all the junk our of your system, but it also helps your body absorb nutrients better. After Thanksgiving would be an awesome time to cleanse.

10. Shift your focus.

And by that, I mean remember the true reason for the season (no, it’s not food…ha!) and enjoy spending time with your friends and family.  As much as society has tried to shift the focus from Thanksgiving onto a huge meal, overeating, and indulging…. and Christmas to shipping till you drop and overspending….focus on what the holiday is REALLY about. Enjoy the quality time. Create traditions. Serve other people who need help.

I never feel like I am “depriving myself” when I try to make healthy choices for holidays. Other people may pick on me about my choices, but I only have this ONE body to last me my lifetime, and it is my responsibility to take care of it. I’m all about an occasional cheat meal, but a “cheat meal” is very different from the total free for all most of us think we are entitled to. Unfortunately we live in a society where many of our celebrations revolve around food, so before we know it, we are making everything an exception. One of my sweet friends Kelly wrote a post recently about how while you are young, your youth compensates for poor choices and your organs work overtime to take care of that. However, as we age, our organs become tired- and I am convinced that it is our poor choices that lead to all the health issues plaguing our nation- obesity, heart disease, diabetes, cancer, strokes, etc.

Don’t view the holidays as an “excuse…” It’s amazing what just a small mindset shift can do. If you’re thankful for your health, show your body your appreciation by making good choices to take care of it NOW.

Happy Holidays, friends!!

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6 comments:

Kae Schumacher said...

Eeek. I probably am one of the ones who gains a ton over the Holidays. I can't resist my grandpa's cooking!
xxoo

Kathleen said...

You are amazing! Your posts are wonderful and inspiring.. I am so happy you continue to write about health along with Baby Butler updates!

Thank you!

Erin said...

This was seriously an AWESOME post, and something I really needed to hear. I've been in a rut where I feel like I just can't stay on track with healthy eating. I'm getting better, little by little, but have been worrying about the upcoming holidays. Your insight seriously helped me and I plan on keeping these things in mind next week :)

Maggie said...

I would love to hear about a cleanse you've tried! Attempting one now for before the holidays, but maybe I could try a different one for after they are over! :) Thanks for the post!

Katie said...

You are awesome and so informative!! :) thank you for these tips! :)

ms.composure said...

Stumbled onto your blog and just wanted to show you some blog luv! def enjoyed this post :) holiday weight gain is the worst!!! this year i have planned out a low calorie/high protein low carb turkey day fiesta! so excited to see how it turns out!

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http://mscomposure.blogspot.com