Healthy Tips for the Holidays
I got these tips from an email I was sent. I feel that it is full of good advice to share with all of you. I have been trying my best to add more veggies and water in my day. I could just tell that the weather changed outside as the desire to drink water just disappeared. I have been forcing some hot tea down when I don't want a bottle of cold water.
Tips to Keep You Happy & Healthy During the Holidays
Hold up. Practice the art of eating to 80% fullness. Imagine a scale from 1 to 10, with 10 being full to the point of feeling bloated and ill. While you're eating, check in with your fullness factor and aim to stop when you feel between a 6 and 8 on the scale.
Taste of reality. If you have a habit of tasting food while cooking or standing in front of the refrigerator, count every bite as 25 calories. For fun, designate one day to put everything you would have tasted into a baggie. At day's end, add up the calories...you may be surprised at how quickly "just one bite" turns into a mini meal.
Hold off hunger. Looking for a nutritious nibble that won't sabotage your healthy eating habits? Munch some edamame. A half cup of these quick-cooked frozen soybeans provides approximately 95 calories, 8 grams of protein, 4 grams of fiber and lots of minerals.
Crunch time. Instead of snacking on "crunchy" carbs--pretzels, crackers and chips, which leave you craving more--power up with protein. Items like string cheese, hummus or cereal with milk will better serve to satiate your hunger.
Drink up. Water is an essential component of your diet. Consuming plenty of H2O helps counter the dehydrating effects of holiday travel or drinking alcoholic beverages. It may also help satiate your appetite since thirst is often mistaken for hunger.
Walk it off. You can burn approximately the same amount of fat and calories by either walking or running, depending on how far you go. To lose weight, you should walk or run at least three miles most days. The good news is, you don't have to do it all at once. You can break it up into two or three 10 to 20-minute sessions.
Home gym. There are a number of activities you can do at home, like pushups, pullups, crunches, squats, and lunges, using body weight for resistance. You can get some dumbbells, a therapy ball or elastic exercise bands, which are inexpensive and easy to use. For cardiovascular benefits, try jumping rope, or following an exercise video. You don't have to go to the gym to get a great workout!
Jump to it. Just jumping (with or without a rope) 30 times a day will make your bones stronger and improve your health and fitness. But don´t do it cold. Warm up until you break a light sweat. You just have to jump up and down, not off of anything. It's the impact that stimulates your bones. You need two things: a soft surface to land on and your doctor´s ok.
First rate. Gauge your effort while exercising using a Rating of Perceived Exertion (RPE). Visualize a scale of 1 - 10, with 1 being little or no effort and 10 being extremely difficult. Focus on your feelings of physical stress and fatigue then assign them a number. Ideally, you should be working in the 4 - 6 range.
Pick up the pace. The intensity (or lack thereof) of interval training allows you to increase the benefits of your exercise program. The duration of each interval is up to you. For example, if you walk two miles per day in 30 minutes, you can increase the intensity--as well as up the calorie-burning potential--by picking up the pace every few minutes and then returning to your usual speed.
Attitude of gratitude. It is physiologically impossible to be grateful and experience stress at the same time. Research shows grateful individuals (i.e. "I'm thankful for my family, health, job, etc.") report having more energy and less physical complaints than their non-grateful counterparts. Studies tell us daily gratitude exercises resulted in higher levels of alertness, enthusiasm, determination, optimism and energy.
Express yourself. Write in a journal. Expressing feelings is one of the best ways to deal with stress. Keeping a journal is a great way to capture feelings. It's also a constructive outlet for venting. By the time you're done writing, most of those feelings will be on their way out of your system.
You've got a friend. Friendships are strong indicators of mental, physical and spiritual health. Friendship is not a luxury, but is essential to work-life balance and your health. The holidays are an ideal time to rekindle old friendships. Dial the phone, send a card, e-mail or better yet, invite them to meet in person.
Just do it. The longer you put off that project or deadline, the more stress it will cause when it's due. Prepare ahead by scheduling time on your calendar to work on it. The sooner you get it done, the more time you'll have to do as you please!
All by myself. Take time out for you during the holidays. Although being with friends and family is essential, it's also important to have at least five minutes to yourself to relax. If you're feeling overly stressed, try taking several deep breaths. You'll be amazed at the difference a little "fresh air" can make!
I hope your holiday season is happy and healthy!