It’s January and the holidays are over. You ate, you drank, you were merry. Now comes the dreaded step on the scales. Ugh! (My “ugh” was four extra pounds) How to get back on track? Here are 10 Nutrition tips from your online fitness coach to get you back to normal.
Do Not beat yourself up! We all have times when we leave the healthy path and get off track. Don’t let gaining a little weight make you throw in the towel completely.The holidays are over!
Get rid of all the left over holiday treats in your house. They are going stale anyway.
Make a commitment to eat a nutritious breakfast every morning. A piece of whole wheat toast with peanut butter or granola with fruit are great choices. I am pressed for time in the morning so my choice is chocolate Shakeology with a teaspoon of peanut butter and a tablespoon of strawberries or blueberries. I blend it with 1/2 cup almond milk, 1/2 cup water and 1 cup ice. I can drink it on the way to work.
Aim to eat 3 smaller meals and 3 snacks each day (300 to 400 calories each is a good rule of thumb). This will keep you from getting really hungry and overeating. It also keeps your blood sugar from spiking/dropping and keeps your metabolism humming all day.
Eat five fresh or frozen fruits and veggies each day. They are packed with vitamins and minerals that your body craves. Bonus, they are lower in calories. This is high octane food.
Make your drink of choice water. Calories-Zero. Did you know that 75% of your body is made of water
Journal everything you eat for at least a week. You don’t even have to look up calories and count them. The simple act of writing down everything you eat will make you slow your calorie consumption. If you are still struggling to get back to normal after a week, you can start counting calories for added accountability.
Increase the protein and limit the white stuff (white sugar, white flour)
Be present at all your meals and snacks. Sit down, eat at a table, turn off the TV and don’t read and eat. If you actually focus on eating, you will eat less.
If you dine out in the next week. Make a choice from the healthy menu many restaurants include today. If there is no such thing, choose baked or broiled meats, skip the sauces and breading. Choose a salad with a clear dressing. Pick veggies for your side (no, fries don’t count) and water to drink.
Try these tips this week and see how you do. Let me know how it’s going. Next post will be eight exercise tips to get you back on track. In the meantime, here are some links to help you get started!
28 quick and healthy meals
Are you starting to stress as the holidays approach? Worried that all the parties, gift giving and traveling will leave you frazzled and your belly bloated? Here are ten tips from your favorite fitness coach to relieve stress from Christmas to the New Year.
- Eat a healthy snack before you head out to holiday parties so you won’t overeat and stress about all the extra calories you have ingested.
- Keep to your exercise schedule as much as possible. Regular exercise will work off built up stress. It also releases those feel good chemicals (endorphins) that will help you feel calm. When you are pressed for time due to shopping and social engagements, take a brisk walk or do a quick ten minute workout like Ten Minute Trainer When traveling, plan ahead. Find out if your hotel has a fitness room. Take along lightweight resistance bands and a workout plan on an index card that you can do anywhere.
- Get some alone time each day. Even 15 minutes can make a huge difference in your outlook when your are experiencing the holidays at the speed of light!
- Pack some healthy snacks in your purse before heading out to shop. It will cut down on becoming so hungry that you wolf down twice your normal amount of calories at the restaurant. It can also keep food costs down. Paying big bucks for meals while shopping can stress you out too!
- Help someone else. Volunteer at a local agency this holiday. Focusing on someone else who needs your help will take the spotlight off you, and your stress will lower. Helping others will make you feel good too.
- Can’t get to the gym? Use a workout dvd or a workout on a cable channel such as Fit TV.
- Use smaller plates at parties. You will eat less. Feel free to try my trick and only take what you can carry on a napkin. Believe me it is definitely less than you can pile on a plate!
- Get family and friends to help start some active holiday traditions with you. Go ice skating or cross country skiing. Take a long walk around the neighborhood to look at the holiday lights. With a little creativity, you can come up with something everyone will want to do for years to come.
- Try some calming exercise like yoga or tai chi. These will make you feel renewed in body mind and spirit.
- Make sure you get plenty of sleep. Try to keep your normal sleeping and waking schedule as much as possible. Little ones get cranky around the holidays when they miss naps and stay up too late and us adults are no different.
Remember: If you are stressed and frazzled, you can’t enjoy the people you love the most during the holidays and they can’t enjoy your company as much either. Share some of your favorite holiday stress relief tips in the comment section. I would love to hear from you!
Additional links for holiday stress relief:
The Mayo Clinic
Here’s a healthy appetizer that your online fitness coach made recently for a get-together with friends. It sure can relieve stress when you have something easy AND healthy to take It only has about 80 calories per serving. Thanks to Doug Garner for giving me the recipe. It would go great with his Mr. G’s coffee!
1 package sliced fresh mozzarella cheese
3 plum tomatoes
1 package fresh basil
Drizzle some balsamic vinegar on a serving plate, arrange the cheese on the plate. Slice plum tomatoes and arrange on the top of the cheese. Chop fresh basil leaves and put on top of the tomatoes. It’s that easy.
Day 15 Results
AM Sleep: 7 hours Mood: 7/10 Energy 6/10 Exercise: Spin class at YMCA
Breakfast protein bar 🙂
Lunch Broccoli and chedder chees soup 🙁 salad 🙂 Greek dressing 🙂 tomatos 🙂 mozzarella cheese 🙁
Snack 1 scoop Shakeology 🙂 1 tsp almond butter 🙂 frozen strawberries 🙂 1/2 c water 🙂 1 c ice 🙂 watermellon 🙂 1 slice deli ham 🙂 1 c plain yogurt 🙂 frozed blueberries 🙂
PM Mood: 8/10 Energy: 6/10
Supper Talapia 🙂 Mango sauce 🙂 broccoli 🙂
Evening Mood: 7/10 Energy: 7/10 Energy dip: 3 p.m. Stress factor: TOO BUSY today!
Good Food Mood % 17/18 or 94% (yes!)
Results for Day 14
AM Sleep: 8 hours Mood: 9/10 Energy: 7/10 Exercise: ChaLean Extreme Burn Circuit 1
Breakfast 1 scoop Shakeology 🙂 1 tsp peanut butter 🙂 3 Tbsp strawberries 🙂 1/2 c almond milk 🙂 1/2 c water 🙂 1 c ice 🙂
Lunch whole wheat sandwich thin 🙂 6 slices ham 🙂 1 slice provolone cheese 🙂 watermellon 🙂 cerlery 🙂 almond butter 🙂
Snack whole wheat sun chips 🙂 protein bar 🙂
PM Mood: 8/10 Energy: 9/10
Supper 4 1/2 oz grilled chicken breast 🙂 tomato pesto 🙂 cucumber 🙂 tomatos 🙂 Italian dressing 🙂 water 🙂 watermellon 🙂
Evening Mood: 9/10 Energy: 7/10 Energy Dip: 3 p.m. Stress Factor: None
Good Food Mood % 21/21 100% (great!)
Results for Day 13
AM Exercise: Short walk Mood: 8/10 Energy 7/10
Breakfast Oatmeal 🙂 raisins 🙂 brown sugar 🙂 scrambled eggs 🙂 rye toast 🙂 grapefruit 🙂
Lunch salad 🙂 italian dressing 🙂 roll 🙁 vegetable lasagna 🙁 steamed veggies 🙂 lemonade 🙁 water 🙂
PM Mood: 8/10 Energy: 5/10
Snack grapes 🙂
Supper 2 slices white bread 🙁 🙁 bacon 🙁 lettuce 🙂 tomato 🙂 light mayo 🙁 broccoli 🙂 water 🙂 grapes 🙂 walnuts 🙂 celery 🙂 pineapple 🙂 mayonaise dressing 🙁
Evening Mood: 9/10 Energy: 7/10 Energy dip: 3 p.m. Stress factor: none
Good Mood Food percentage: 17/26 or 65%
Results for day 12
AM Sleep: 7 1/2 hours Exercise: 2 Rounds of Circuit training, 2 hr Canoe adventure down the Delaware River, 1 mile hike all uphill! (that’s not made up) Mood: 9/10 Energy: 10/10
Breakfast Oatmeal 🙂 Raisins 🙂 blueberries 🙂 brown sugar 🙁 orange 🙂 grapefruit 🙂 2 poached eggs 🙂 white toast 🙁
Snack 2 0z cheese 🙂 2 Tostidos 🙂 1 glass wine 🙁
Lunch fried chicken 🙁 macaroni salad 🙁 baked beans 🙁 homemade veggie soup 🙂 apple pie 🙁
PM Mood: 7/10 Energy 8/10
Supper ham and bean soup 🙁 salad 🙂 italian dressing 🙂 pork loin 🙂 apricot glaze 🙁 acorn squash 🙂
Snack 3 glasses wine 🙁 🙁 🙁 carrots 🙂
Evening Mood: 10/10 Energy: 9/10 Energy dip: 10:30 a.m. Stress factor: no cold water in the shower and we couldn’t fix it!
Good Food Mood percentage: 14/26 or 54%