9 Steps To Improved Health

Trying not to put on an additional 10lbs over holiday season?

1. Get rid of your trigger foods. Banish those cookies and salty fattening snacks.  There is enough temptation during the holidays with out having it in your own home.  

Are there any alternatives? Switch bad for better or just eliminate completely?

Fill your fridge. Stock your space (maybe even your car) with delicious, healthy foods. 

String cheese, grapes, apples and peanut butter. 

I will pre-slice Veggies and then mix Italian or ranch seasoning into Greek yogurt for dips. Have some baggies of your favorite nuts on hand. 

2. Just say no thank you. The pressure can be quite high to partake of the sweets, and alcohol during December. Fill yourself with healthy food before leaving the house, better yet bring your favorite healthy snack with you to share. Consider a mock-tail or sparkling water instead of the alcoholic bevy.

3. Set yourself up for success with food prep. 

Do you have a few favorite high protein, fiber rich meals? 

I love www.eatingwell.com 

4. Movement that body! Before you get on social media or start taking calls get yourself moving. 

Find a yoga studio close to home or your office, you can even have a home practice just by getting on youtube. There are so many options these days.

Go for a jog outside or maybe invest in a piece of cardio equipment for your home.   The cost will be so much less than the cost of your medical bills if you don’t.  

5. Eat a healthy first meal, what ever time that may be. Weather you intermittent fast or have something right away make sure it is something you love and that will not spike your insulin.  Message me if you need some ideas! 

Ever tried Quinoa for breakfast with eggs, kale, tomato and avocado? 

6. Grab your snacks and lunch from the fridge. “remember the food prep part?” Under-eating sets us up to fail. Keep your blood sugar level by having those healthy snacks at hand. Plus eating from home saves you money as well as from taking in all of those hidden calories in foods from restaurants. 

7. Have dinner in mind the night before. Or plan out the week over the weekend.

If you have to make something from scratch when you are exhausted, your success levels will be much lower.

Turn on the crock pot. Have veggies and protein already set out in the fridge. 

During the winter we crave hot hearty foods, this might not be the month for two salads a day, maybe it sautéed veggies and chicken or tofu.  

Keep this last meal light and preferably eat 3 hours before you plan to go to sleep for the night so you can digest and get good sleep.

8. Speaking of sleep, try to get between 7 to 8 hours of sleep per night. This is when we regenerate our cells, create Growth hormone as well as balance our hormones and re-set for the next day. 

Maybe you don’t really need to finish your show, or you decide that you won’t go on social media an hour before bed time. 

Your computer screen, tablet, and smartphone all emit high-energy blue light similar to the sun. When you use these digital devices into the late hours of the evening, the blue light exposure can disrupt your sleep-wake cycle. Maybe try Blue-blocker glasses? I use mine every night. 

9. Lastly find those people that want to make changes for the better as well. 

          Avoid those that you know will sabotage your goals. 

Text your friend every night with a quick rundown of your successes and struggles for the day. Maybe you both get on an app where you can cheer each other on. 

Find a friend to go for a walk with. 

Move your body on your breaks. 

Fitness classes are wonderful places to find friends while taking the thinking out of your work out for you. 

If you can get your partner or spouse on board even better!

YOU CAN DO IT!!!!! ONE STEP AT A TIME!