your own food. Life is busy and often unpredictable, I
totally understand that. I know it takes time to purchase and prep food, but in
those times of busyness, maintaining healthy eating is often based on what is
available. Remember the quote, “By failing to prepare, you prepare to
fail.” Whether it’s part of a week day,
or a Saturday or Sunday, choose a time that fits in your week for you to
pre-make a few healthy whole food items. It might include filling your oven
with trays of chicken, fish filet, diced potatoes and vegetables. You have 2
racks in there……use them both at the same time!
Have a bucket of mixed greens, a cucumber, a few carrots and a loaf of
bread on hand. Whether eating at home or packing to take to work, you can make
about 8 healthy, wholesome meals out of this.
water over all else. We already know that water is vital to life.
If you are not drinking enough water, what are you consuming in place of it?
Coffee? Tea? Juice? Pop? Iced tea? Snapple or fruit punch? Wine? Try to aim for
75% of your intake of fluids to be water. I’m not saying don’t have your coffee
or tea in the morning! I would personally never want to skip my coffee!
However, it is very easy to consume high calorie beverages that have minimal
nutritional value in place of water that will add on pounds. An easy way to
insure that you start out on the right foot, put a bottle of water at your
bedside. As soon as you sit up in the morning, drink 10-15 gulps. You now have
started your day with hydrating your body. Continue throughout the day taking
sips BEFORE you feel thirsty. Trust me, your body will thank you for that!
Move your body. So your little ones
have you running around the house all day. AWESOME! Movement is movement, and
it’s all good! Try adding little rounds of squats, push-ups, planks and lunges
into all that running around.
Healthy tip #5 is to just tap out! Sometimes it’s okay to say, “No” to an invitation. Not every event needs to be attended, especially if you are reaching your overstimulation limit. If you feel you can’t be absent from anything, then make sure you choose some time to disconnect and de-compress, however that looks like for you. Maybe you choose to shut off your phone and computer, take a walk under a star filled night, do a yoga class, soak in a hot lavender induced bubble bath with a book, or just lie down on the floor and breathe. Everyone has their personal limit, so listen to your body (including your mind) and learn what yours is!
So there you are! Five tips to help keep you and your family healthy over the Christmas holiday. On behalf of LiV Personal Training Studio and Nutrition By Shirley, we extend you and your loved ones a very safe, fun filled and Merry Christmas, and that the year ahead rings in with joy, love and lots of blessings!
Healthy tip #4 is to get up and MOVE! Just because it’s the holidays doesn’t mean we have to sit on our butts the whole time! Maybe plan a walk every morning, or a workout at the gym. Gather your family together and go cut down your Christmas tree. Go for a hike, have a bonfire out back, co-ordinate a dance challenge after dinner….or just pull out Twister and do some stepping, reaching and twisting. The holidays need to include more movement, so find a way to bring it in, and have fun with it!
Healthy tip #3 is all about your next social gathering. You might still be feeling a bit full and bloated from the last 3 you attended this week already! You are really trying to keep your eating clean, but it’s just so darn hard! The food is so rich, and there’s so much of it! An easy solution for this is to insist on bringing a contribution to the meal. I always strive to bring a non-starchy vegetable dish or fruit platter. This way it insures there is something to eat that won’t leave you feeling like you just downed another load of heavy seasonal treats. And the amazing thing was, I wasn’t the only one who appreciated it!
Healthy tip #2 is regarding the stuff that’s main job is to repair your body…..delicious protein! At this time of year there tends to be a lot of visiting and eating going on, and it frequently include a LOT of carbohydrates, especially starchy ones like delicious baked goods, potato and squash dishes…..and the beloved stuffing! Let’s not forget the desserts, chocolate and hot apple cider! All of these festive treats break down to sugar quite quickly. I can see how easy it is to consume a lot of these though, they are all quite delicious! By adding protein you are bringing a bit of balance to your meals, and repair to your insides. Protein also helps slow down the digestion process, which will help you feel full longer. Your options are endless….turkey, beef, eggs, yogurt and tofu to just list a few. Make sure your meals are complete by adding one of these.
Healthy tip #1 is regarding the beverages you are consuming! Start your day with a tall glass of water, as soon as your feet touch the ground. We often are dehydrated upon waking, so to nip this in the bud right off the hop…..start sipping on some good ol’ H2O! You can add lemon or lime to add a burst of flavour!
When we get busy with our day we often forget to drink enough water, as we often opt for coffee, tea, pop, eggnog, or in the case of the holidays…..alcohol. Remember that water is the #1 BEST beverage for you. All the others contain caffeine, chemicals, sugar, artificial sweeteners and alcohol. All of these are fine in small amounts, but water is pure and calorie free. Consuming it as herbal tea is also an option. How do you know if you have consumed enough? A general guide is take how much you weigh in pounds, divide that in half, and drink that amount in ounces. And remember, your urine should be pale yellow and odour-free…..another easy indicator you can use.
Recently a client (let’s call her Andrea) commented to me that she accomplished a 25 km bike ride along a local recreational trail. She was so happy and felt incredibly accomplished, as the turnaround spot is at the very top of a very long and grueling hill. She proudly posted a comment about this on her facebook page to share her success! She told me her joy was so short lived as right after her post she noticed 2 other women posted they did 80 and 100km respectively on the same day. Andrea felt so defeated, fearing that her progress was too slow and was asking me what the point was?
I quickly responded, saying the other 2 had likely been riding longer, maybe had better quality bikes and maybe had more spare time than she has to invest in training. All of these are factors in someone’s result. This is exactly why we need to stop looking at other peoples’ goals as a marker for our own success. Andrea started riding in late spring of this year. She has young children and runs a business. She has been giving her all to improving her fitness level and health, and I thought how sad is it that her joy was deflated the moment she saw others do more than her.
Goals are a personal thing. Yes, sometimes we join a group to complete a goal together. But still, each person sets out on their own path to accomplish what they set ahead for themselves. I’m sure the other 2 gals have no idea that their successes that day negatively affected Andrea’s purpose or confidence. And they likely would have encouraged her to keep pushing forward. To not give up. Because they likely too were in her shoes when they were within the first few months of a new challenge.
This was such a clear reminder to me that we always need to put in our best effort when working on accomplishing our goals. We need to keep it in perspective of where we began, where we are going, and to celebrate every accomplishment along the way.
We also have to remember that there are always people ahead and behind us. Don’t be afraid to aspire towards some of those ahead of you, and don’t let their accomplishments devalue your own. Remember as well, to look back, giving support and encouragement to those who aren’t as far along as you are. You know how they feel because you’ve been there. It’s great to accomplish goals. It’s great to feel successful, but most of us start with humble beginnings. And, thanks to Lao Tzu we know a journey of 1,000 miles begins with a single step.