Happy Monday my friends! The Holiday’s are fast approaching and many of us get stressed out, over whelmed and so crazy that the last thing we think about is our health. This is actually the worst time to NOT think about your health, because when we get stressed out we end up over eating, eating junk food, and our stress hormone “cortisol” levels go up which makes our bodies hold onto fat. That’s the last thing we want to happen this time of year, so here are 15 simple steps you can start taking to be healthier and stay healthy through the Holiday’s. AND….if you want more tips like this plus 30 different AMRAP workouts, you might be interested in joining my 30 day ‘Beat the Bulge Holiday Fit Challenge‘.
- Drink a room temperature glass of water first thing in the morning upon waking to kick start your metabolism and aide in your bodies natural detoxing. Feel free to add a slice of lemon to it for even more benefit.
- Enjoy a cup of morning coffee or green tea if you can handle caffeine. Skip the cream and sugar though. If you are a morning exerciser you can enjoy this pre-workout with added superfoods for a nice boost of energy to get you through your workout and give you energy for the rest of your day.
- Drink a minimum of 8-10 glasses of water every day. If you don’t like the taste of plain water add fresh fruit to it like strawberries, raspberries, or lemon and mint.
- Take high quality supplements to give your body the proper nutrition it needs and can’t get from food alone. (The brand I recommend, use & have seen results from is the Peak Performance pack from Melaleuca)
- Aim for 20-50 grams of protein at each meal. (the more you workout and strength train the more protein your body needs).
- Fill up half of your plate with veggies, ¼ with a healthy carb (sweet potato or quinoa), the other ¼ with your protein.
- Swap artificial and processed sweeteners for natural alternatives: Studies show eating artificially sweetened foods and beverages makes you feel more hungry, so you’ll end up eating more total calories. As for refined white sugar, the more we eat it, the more we crave it — sugar addiction is real! Plus studies show eating sugar actually ages you and has been linked to cancer, liver damage, heart failure, and other serious conditions. It can also make you feel bloated and foggy-headed. Avoid the obvious culprits such as candy, desserts, and soda, and also avoid processed foods, as these contain tons of hidden sugars. When sweet cravings strike, go for fresh or dried fruit or eat 3-4 fresh strawberries with 1 tsp dark chocolate chips to crush that craving. (strawberries not in season? grab a handful of Goji Berries to eat with some dark chocolate, it’s loaded with anti-oxidants and is a Superfood(read my top 5 Superfoods to add to your diet))
- Have veggies & fruit washed & cut up and ready to eat in your fridge for healthy snacks that you can grab and go: sliced bell peppers, sliced cucumbers, celery, carrots, broccoli, cauliflower, blueberries, raspberries, & sliced strawberries.
- Hard boiled eggs are a good source of protein, good pre-workout nutrition if you workout early in the am, quick afternoon snack and provide all the nutrients you need in the yolk.
- Go for a walk before or after lunch or dinner to boost your fat burning level and aide your digestion process.
- If you sit at a desk at work, set a timer on your phone to get up and walk around every hour or just stand at your desk if possible. Take the stairs instead of the elevator and park as far away as you can.
- Try to aim for eight to ten thousand steps a day. You can use a fitness tracker or an app on your cell phone to track them.
- Use spices in your cooking instead of seasoning packages or dressings that are loaded with preservatives, msg, fat and unnecessary calories. Seasonings like turmeric, ginger, garlic, cinnamon, and cayenne add lots of flavor without the junk.
- Take a little time every day to de-stress and take care of YOU. Too much stress causes our adrenals to work over-time which causes our metabolism to slow down. Take a nice bath, meditate, do some calming yoga, or go for a evening stroll.
- Try to go to sleep at the same time every night and aim for 7-9 hours of sleep.
Start incorporating one of these healthy habits a week and in 15 weeks you will have added 15 new healthy habits to your daily routine!
Stay Healthy my Friends!
Carrie A Groff
– Healthy, Fit & Barefoot!