The Holidays are Here!
By Aimee Chandler, MS
eating and effective exercise, so that you can indulge in the fun every once in a while and not feel deprived. We put so much stress on ourselves to be perfect at staying healthy and then one misstep sends us into a tailspin of overindulgence and punishment. There’s a better way and that’s why I’ve put together my top tips for nutri- tion, exercise and mindset strategies, including my #1 strategy of “frontloading” so you can be prepared for whatever the day brings and still feel in control.
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It may even help you slide into your favorite jeans and or ROCK that little black dress on New Year’s Eve!
5 Top Eating Tips
1. Cut down on your salt and start using natural seasonings and herbs to enhance the flavor of your more basic foods. Experi- ment with an organic seasoning mix that has no added salt or grow a couple basics like basil, rosemary and oregano and see how well it livens your taste buds.
2. If you find yourself eating cookies, chocolate and desserts a little more than normal, it’s time to reduce your added sugar sources and use fibrous fruits and natural sweeteners to help satisfy that sweet tooth on days when you are not celebrating.
3. Reduce your “bad” carbs down by limiting white flour, processed foods like crackers, cookies and pasta. Add more “good” carbs like fibrous veggies and fruits. Appetizers tend to be the biggest offender, so volunteer to bring one that is healthy and full of protein and fiber to guarantee a good op- tion. Make a sandwich that’s portable and easy by switching out the bread with a big piece of romaine lettuce. Start spiral- izing zucchini, squash, turnips or even sweet potatoes and use in place of traditional pasta.
Exercise Fundamentals Build muscle by lifting weights while still performing cardio-
vascular exercise in a sequence that helps the body burn calories during and after the workout.
• Use a series of exercises that works many muscles groups and provides a “cardio burn” while increasing your muscle’s ability to utilize glucose. • Choose a weight that challenges you to fatigue, but allows you to keep up the pace.
• Stick to 30 minutes, to keep cortisol from rising too high and causing the negative effects of fat deposition around the belly.
Mindset Tips 1. Leave the guilt by the curb. Start by accepting the fun and enjoyment of the holidays and don’t let guilt get in your way. So, you ate a couple more treats and had a little more alcohol than normal, so what! A healthy life is about finding balanced enjoyment.
2. Plan for good days and bad days. The week between Christ- mas and New Year’s brings about some down-time but also more entertaining. Eat well and get your exercise in on the
22 ELM Maine - November/December 2017
amily time, shopping trips, and fun! But what also comes with this time of year is lots of sugar, salt and fat! It’s all good, as long as you have a plan to keep consistent with healthy
4. Holiday “toasting” lingers throughout the season and it’s important to be aware of added sugars. Try sticking to the cleaner vodkas and tequilas and mix with seltzer and fresh squeezed juice. Adding things like basil, mint or lavender can liven them up without the added calories and sugar. Don’t forget to alternate a glass of water or seltzer between drinks to help you limit overall.
5. Make sure each meal includes protein, so you can help build muscle and balance blood sugar. Protein can help your body breakdown and digest your meal slower, so you don’t get a spike in blood sugar from the carbs, allowing you to sustain your energy levels longer. Waiting to eat protein until the end of the day makes it hard to consume the amount you need when strength training.
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