The holidays are here! It’s such a fun time of year. I absolutely love the feeling in the air during the holidays. Gathering together with friends and family, feeling appreciation for all that we have and a general feeling of goodwill are commonplace this time of year. I also find that people I encounter are simply more cheerful around this time.

This is also a time of holiday parties, festive meals with family and lots of holiday treats everywhere you go. Temptation abounds everywhere now! It’s prime time to get derailed on the healthy eating you do all year. I know from personal experience that it’s challenging to turn down all those yummy looking holiday goodies. It seems like there’s a party or some sort of eating centered activity every other day from Halloween through New Year’s!

So what should you do to keep yourself from putting on those extra pounds during this time of year? Some would have you believe that it’s inevitable and that you should just give in and worry about losing weight in January. Don’t fall for it! You’ve worked had to get to where you are. You can definitely get through the holidays and NOT gain weight. Here’s how:

  • If you’re going to a party or somewhere where lots of unhealthy food will be served then eat something before you go. Do NOT go to a party hungry. If you have something to eat then you won’t feel as tempted when you come face to face with the buffet table. You’ll also make healthier choices if you’re not starving.

  • Drink LOTS of water. Think you’re drinking enough? You very likely aren’t. Before you go out to that office party have a few glasses of water. It will fill you up, keep you hydrated and make it less likely that you will overeat.

  • Go easy on the alcohol. Look, I know it’s the holiday season. You’re entitled to an adult beverage on occasion. Try to keep it to one or two drinks and keep it to once a week. Alcohol adds a lot of additional calories. In addition, drinking tends to lower your inhibitions and makes it really easy to eat food you otherwise wouldn’t.

  • Begin your New Year’s resolution BEFORE the holidays. Sounds crazy, right? All the temptation to eat and I’m suggesting you start a healthy eating plan NOW? Think about it this way: Wouldn’t you rather get healthy and/or lose weight sooner rather than later? Why would you put it off until January? Beginning a healthy eating program now gives you the extra motivation to decline those cookies and holiday candy (aka Christmas crack). Plus, there are some great deals on meal plans this time of year. (check out the awesome deal on our menu plans by clicking here)

Eating healthy requires being mindful of what you’re eating. You can enjoy this time of year without overindulging and feeling horrible about yourself come January. So have fun, eat healthy and enjoy yourself this holiday season!

 

sore body

December 1st AND a Monday? Sounds like the perfect excuse to begin an exercise program, to start eating clean and to get healthy! Why wait until January to be the best YOU you can be? Why not start now? By January 1st you’ll feel so much better! And it doesn’t mean you have to go out and run 5 miles or throw out every single unhealthy item in your kitchen. Go for a 20 minute walk. Drink an extra glass of water. Swap that unhealthy afternoon snack for something that is actually good for your body. Veggies and hummus, a Larabar protein bar, an apple and peanut butter or a small handful of nuts are a few foods you could begin to incorporate into your diet. Making these small changes in the beginning will soon turn into making bigger changes down the road. So…what change will YOU make today?

 

After Thanksgiving I think we’re all ready for a reset. Here’s how to get back on track:

 

Tips for a healthy weekend

 

 

How to eat clean during the holidays

It’s holiday season once again! Is it just me or does it seem like from Halloween to New Year’s it’s just one eating temptation after another?  It can be super difficult to resist the abundance of holiday goodies that pop up around this time of year. Here are some strategies that always seem to help me stay on track:

  • ALWAYS eat something before going to a holiday party. The plates of appetizers and dessert trays will be far less appealing if you eat a healthy meal at home beforehand. Even if you just have a protein bar in the car on the way there, that’s better than going to the party hungry.
  • Watch the alcohol intake. You can pack on serious calories with alcohol. And it’s not just obvious things like eggnog. Beer, wine and mixed drinks are all loaded with calories. If you really want to have a drink then consider it a cheat and have just ONE light beer or wine spritzer. Try to avoid drinking alcoholic beverages for the rest of the week.
  • When attending a holiday meal with family and friends, offer to bring something. I think people actually appreciate having a healthy alternative to all the junk that’s usually served at Thanksgiving and Christmas. Most people won’t even realize it’s a clean item!
  • Avoid “emotional eating”! It’s stressful this time of year with all the shopping,  expenses, visiting relatives, finding the perfect gift, traveling, etc.  Many times when we’re stressed we overeat and don’t even realize what we’re putting in our mouths. Find some time to relax with a cup of tea, meditate for 10 minutes or call a friend who always makes you laugh.
  • Keep up with your exercise routine! I know it’s tough this time of year to fit in exercise with the gazillion other things there are to do. Even if you just walk a few times a week, that’s better than nothing.
  • Weigh yourself daily. Some people advise against this but I’ve found it’s the best way to keep myself in check. It’s too easy to go into denial mode and simply ignore the scale. Seriously, wouldn’t you rather know NOW if you’re starting to gain weight rather than discovering in January that you’ve packed on 10 pounds?

Remember, it’s okay to indulge a bit every once in awhile. Life isn’t supposed to feel like deprivation – you’re allowed to enjoy yourself.  By practicing awareness while eating, you’ll not only get more pleasure out of eating, you’ll eat less as well!

 

 

how to keep it clean

 

How do YOU “keep it clean”? We have all developed strategies for maintaining our clean eating way of life. I have found that sometimes it ends up being the smallest tricks that keep me on the path of healthy eating. Some tips that have helped me tremendously throughout the years include:

– No eating after 8:00. I simply tell myself the kitchen is closed and I don’t go in there. If I absolutely MUST have something I drink a cup of peppermint tea. I’m not even sure why this works but it seems to help calm my food cravings in the evening.

– Get adequate sleep. This is a biggie. When I’m tired from lack of sleep I tend to eat the wrong things and at the wrong time. I also tend to graze more when I’m tired. Go to bed!

– ALWAYS eat breakfast. think about it this way: You’ve just gone several hours without eating. You need to eat something shortly after waking up. Skipping breakfast is like saying you’re going to drive from Florida to Texas without putting gas in the car. Even if it’s just a piece of toast with a bit of peanut butter, that’s better than nothing. Eating breakfast will also prevent you from overeating at lunchtime. Eat!

– Include protein at all meals and snacks. Protein makes you feel full! Great protein sources (in addition to meat) include nuts, Greek yogurt, cheese and eggs.

– Replace soda and juice with water. This is one of the best things you can do for your body. We all need to consume lots of water to aid digestion, flush out toxins, and stay hydrated throughout the day. Sodas and fruit juice are full of sugar and chemicals that do not belong in the human body. If you already have a serious soda addiction try gradually replacing one can of soda a day with a glass of  water. Then work up to replacing two cans a day with two glasses of water, and so on. You’ll feel so much better after you rid yourself of soda!

What tips help you to stay with your clean eating lifestyle?

 

taking out the trash

It’s essential to rid yourself of negative people in your life. You’ll find it difficult to attract positivity and accomplish goals when you have the dead weight of negativity dragging you down. Don’t spend your time with Debbie Downer types – take action by taking out the trash!

 

figured out

Are you feeling stuck? Are you mulling over a situation or over analyzing something? Consider this: You don’t need to figure it all out before you can move ahead with your life. You can just move. Save the analysis for some other day. It doesn’t matter if you can’t figure out why something occurred. Dust off the debris and forge ahead!