PUBLISHER'SLETTER I
t’s that time of year again! The holidays are just around the corner and so are unlimited opportu- nities to eat and drink! We’ve got some fantastic articles this month to help you stay on track with your nutrition and exercise and ways to reduce stress as well. Here are 5 strategies to help you without having to deprive yourself of all that this wonderful time of year has to offer!
1. Do a 15-20 minute, high intensity workout daily. If you can do it an hour before you are heading to a party where you know you’ll be drink- ing and eating more than normal, this will have your metabolism running faster and you’ll burn off more of the calories.
2. Eat protein fi rst. On days that you know you’ll be consuming more calories, have a protein shake for breakfast and lunch or a protein shake for one of those meals and a high protein meal with healthy fats and veggies for the other meal (grilled chicken on salad with avocado, whole eggs scrambled with veggies, cottage cheese and berries). At a party choose protein sources to snack on if possible.
3. Go for a leisure walk, get a massage, take a nap. Anything you can do to alleviate stress will lower your cortisol levels and additional calories will not be stored as fat as easily.
4. Pick one non-negotiable for the weekend. Choose to indulge in either alcohol OR high carb foods like pizza or sweets – but not both! If you’ll be at a party all day and want to make sure you limit your consumption, try alternating a cocktail with a glass of club soda and lemon. Have one slice of pizza and fi ll up on veggies and grilled chicken. If dessert is your thing – sample a few of the goodies by taking 1-2 bites of each instead of eating the whole thing.
5. Manage your mindset. This might be the most important tip of all! Re- member that what you indulge in over the holidays is a short-term gratifi - cation. Stay focused and committed to your long-term goal and when you hear the voice in your head telling you to have another cocktail or grab another cookie – just take a moment to stop and ask yourself if you really need it. How important is that short term pleasure? Have a glass of water or club soda and see if the urge goes away.
And remember that even if you do gain a few pounds over the holidays,
it’s most likely due to water retention from excess alcohol and high carb foods. The most important thing you can do is get back on your normal eating and exercise plan each week and not beat yourself up because you over-indulged. We all need to kick back and have fun – don’t add to your stress level by wor- rying about a few extra calories.
In Health and Happiness,
our readers to maintain a healthy, active, sustainable lifestyle. Natural Nutmeg contains timely in for ma tion on nat u ral health, complementary and alternative medicine, nu tri tion, fi tness, per son al growth, green liv ing, and the products and services that support a healthy lifestyle.
O PUBLISHER Dr. Diane Hayden
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Erica Morawski & Alexa Morawski
ADVISORY BOARD Ann Aresco, ND Adam Breiner, ND Mark Breiner, DDS Deanna M. Cherrone, MD
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© 2007-17 by Natural Nutmeg, LLC. All rights re served. Parts of this publication may be re pro duced and reprinted, we re quire that per mis sion be ob tained in writing. We do not necessarily endorse the views ex pressed in the ar ti cles and ad ver tise ments, nor are we re spon si ble for the prod- ucts and ser vic es ad ver tised. We wel come your feedback.
6 Natural Nutmeg - November/December 2017
ur mission is to provide valuable insight, information and resources that will allow
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