The holiday season is in full swing, and whether you celebrate or not you have probably been feeling a bit overwhelmed, stressed, rushed, and impatient (or you have noticed it in people around you).
There is no doubt that all of the cooking, cleaning, decorating, shopping, socializing and traveling can cause quite a bit of tension, pressure, and irritability.
These emotions, while natural, can create a strain on your relationships, career, and most importantly your health.
In an effort to help you be your best this holiday season, I have created a series of brief meditations to aid you in managing the final push through the holidays. Every day this week, I will post a 3-5 minute mediation to remind you to take a few moments to relax, recharge, and collect your thoughts. Think of them as my holiday gift to you.
You can do these exercises any time you are feeling a bit flustered or overwhelmed. The mediations are most effective when you can be seated or reclined in a comfortable position with your eyes closed. Do not listen at a time when your full focus and concentration is needed, such as when driving.
Today’s meditation focuses on your breathing. You will feel more relaxed and focused after this mediation. Give it a try and have a happy healthy day!
Now that we are officially in the holiday season, Jake wanted me to remind you of the importance of eating 5-7 servings of vegetables (and some fruit) every day. A serving equals 1/2 cup or the size of your fist.
Fruits and vegetables are loaded with nutrients that can help fuel you through the hectic and often stressful holiday season.
In addition, vegetables fill you up and can help you eat fewer high calorie foods like cookies, mashed potatoes, and egg nog. Make sure you fill your holiday plate with loads of different colorful veggies.
Vegetables are best raw, steamed, lightly sautéed in avocado oil, or roasted. Avoid veggie dishes swimming in butter (a little is ok) or heavy sauces like cheese or hollandaise.
If you are looking for a delicious dish for your holiday potluck or dinner check out our recipe for Roasted Vegetables.
Local organic produce, artisanal sourdough, strictly grass-fed meat: Yes, they’re ‘good’ for you… but they’re also too expensive for most people. The great news? There are foods available that are both nutrient-dense and budget-friendly. In this infographic, we’ll show you five ways to eat healthy on a budget — while making your taste buds happy too.
— Read on www.precisionnutrition.com/eat-healthy-on-a-budget-infographic
Local organic produce, artisanal sourdough, strictly grass-fed meat: Yes, they’re ‘good’ for you… but they’re also too expensive for most people. The great news? There are foods available that are both nutrient-dense and budget-friendly. In this infographic, we’ll show you five ways to eat healthy on a budget — while making your taste buds happy too.
— Read on www.precisionnutrition.com/eat-healthy-on-a-budget-infographic
For many of us, Thanksgiving dinner can be an excuse to really go off the rails with our nutrition and leave us feeling stuffed, bloated, and guilty.
But, it does not have to be that way this year. Make a commitment to follow a few simple techniques to ensure stay in track with your nutrition and enjoy the holiday.
Take your time eating. There is no need to rush through your meal. Eat slowly and focus on how the food tastes. Enjoy the company of the people with whom you are eating. Remember to express gratitude for each and every bite.
Eat until you are 80% full. Eat everything you want, just eat a little less. Have a smaller portion of stuffing, a few less candies yams, and a slightly smaller slice of pie. Every 6-7 bites stop and ask yourself if you are still hungry. If the answer is, “No”, then stop eating.
Following these 2 simple tricks can make a big difference about how you feel after Thanksgiving dinner, physically and mentally!
Good Luck and Happy Thanksgiving!
PS- These tips work great for everyday eating as well, so make them a daily habit not just a holiday custom.
If you are ready to learn more healthy habits and get into the best, healthiest shape of your life check out our nutritional coaching program. This program is designed to help you reach your health and fitness goals by gradually teaching you the skills you need to be successful. Click now to find out more and to get started!
This week I am asking you to up the ante by increasing your daily physical activity to at least 20 minutes each day.
Remember, you don’t have to do it all at once. If you can’t carve out 20 minutes at once, aim for doing 5 minutes 4x through out your day.
This article from MyFitnessPal has some terrific ideas about how to increase your physical activity by walking, 50 Ways to Walk More. Give it a read and a try! You’ll be glad you did!
Until next time, have fun, get moving, and have a happy healthy day!
If you are like many of my clients, you let your nutritional and fitness goals lapse during the holiday season. If I had a dollar for every time I heard, “I’ll get back on track (or start) after the holidays,” I wouldn’t need to work.
But the fact of the matter is, the holidays are the perfect time to start practicing good nutritional habits. Even a few small modifications to your diet (think eating slowly and eating to 80% full as opposed to stop eating carbs) can help you maintain your weight and health through the holidays and prepare you for a bigger commitment when the new year starts. For more on this topic check out this earlier post, Build a Foundation for a Healthy New Year.
Hiring a nutritional coach is the best way to get started on building healthy nutritional habits through the holidays. A coach can help you create a set of habits tailored to your specific challenges and offer support and guidance along the way.
Because I know the holidays bring additional expenses, I am offering my self guided nutritional plan for $60/per month! That’s a $10 discount. This special price is available for a limited time only. The price will go up January 1st, 2019! Typically this plan is self guided with no coaching feedback, however as a special bonus, I am including personalized biweekly messages for feedback and support to help keep you on track and ensure you get the best results possible.
This holiday season give yourself a gift and invest in your health. When your are healthy, happy, and feeling great your family, friends, and coworkers benefit too! It is the gift that keeps on giving to EVERYONE!
Remember, this offer only lasts through 2018, starting January 1,2019 the cost of the program goes up and the personal messages go away. Subscribe now, to get started! You will be glad you did!
Don’t forget to Like us on Facebook and have a happy healthy day!
A busy holiday schedule can lead to making poor nutritional choices. Avoid dietary disaster by having a few PureTrim Trimbars on hand for a delicious, nutritious snack on the run. Order yours now:
As we enter the holiday season, it can be difficult to stay on track with your workouts. Shopping, holiday parties, and travel can all get in the way of your normal fitness routine.
This season make a commitment to maintaining the health and fitness progress you have made. Make it a goal to do some form of exercise at least 4 days per week. Remember, you don’t need the gym to stay in shape and you don’t need to spend hours training.
This article from Precision Nutrition details a terrific whole body workout that can be done in as little as 10 minutes at home (or on the road) with minimal equipment:
Achieve Wellness 