Healthy Holiday Habits

This time of year it can be so difficult to stay on track with our health and fitness goals.  However, the stronger we are now, the easier it is to begin the New Year on a high note.  Wouldn’t we rather be pumped up and raring to go in January, instead of hauling extra pounds, fighting addiction to sweets, and skipping workouts?

Seriously, if we can maintain even a few of our healthy habits throughout December, we can feel AMAZING come January 1^st.

So, what habits are most necessary to preserve in December? While it might be slightly different for each of us, here are 4 suggestions.

1. Eat your fruits and veggies. 
While the Food Guide Pyramid has gone through some modifications and is now MyPlate, I still often think back to that pyramid.  Make sure you are getting at least 3-5 daily servings of vegetables and 2-4 servings of fruit.  If we make those two food groups a priority, we’ll make smarter meal choices throughout the day and help ward off cravings for sweets.  Plus, we will feel more energetic with healthy meals.  We definitely need all the energy possible this time of year! I was talking to a friend today that works in an office environment.  Rather than being tempted by all the sweets that her office-mates were bringing in, she decided to take in strawberries to share.  They were just sweet enough to help keep her on track and avoid the cookie tray!
 

• Vegetable servings:
• 1 cup of raw leafy vegetables
• 1/2 cup of other vegetables, cooked or raw
• 3/4 cup of vegetable juice
• Fruit servings:
• One medium apple, orange or banana
• 1/2 cup of chopped, cooked or canned fruit
• 3/4 cup of fruit juice
  

2. Maintain your workouts. 
If your goal is to exercise three to five times a week for 30 minutes, as Nike states –Just Do It™!    Don’t let your busy schedule steal your exercise time away.  Your health and fitness is important for you and your family! Unfortunately, fitness is one of those things -- If you don’t use it, you lose it.   Cardiovascular endurance starts to diminish within just 2 weeks.  So, if we skip our workouts the rest of the month, we will be starting our New Year from a much lower point… plus we will soon be feeling crummy because we are skipping something so crucial to our health and well-being, right?!

If you are working on the December Fitness Challenge—STAY WITH IT!!  Haven’t started yet? Pick a challenge level and join us this second half of the month!  I had a slow start this month as I was sick the first couple days, but this challenge is helping me maintain my workouts too. =)

3. Drink water.
I think we all know that water is essential for our bodies. However, there are a few reasons that I believe water is especially important for us this month. 

• Dehydration leads to headaches, low energy, and fatigue.  We do not need any of these issues, right ladies?  Keep a water bottle with you.  Take it to work, keep it out in the kitchen, or put a bottle in your purse when you are shopping. Sometimes we are so busy that we forget to drink.  Make it easy on yourself by having a nearby source that you will see often.
• If we aren’t drinking water, we are likely drinking calories. Besides tea or coffee (depending on how you take it), most drinks besides water contain considerable calories.  This time of year presents itself with plenty of opportunity for extra calories, so sticking with water as our primary drink might just help us stay on the lighter side of life! (P.S. I am not going to get into diet drinks and artificial sweeteners, but I personally believe those are absolutely awful for you and it would be better to drink the sugar calories in regular soda…but that’s another conversation for another time…)
• Water can promote a feeling of fullness and help keep our appetite in check.  Drinking water throughout the day is much better than snacking throughout the day!  Additionally, if we are dehydrated, we may even not recognize the signal for thirst and want to eat instead.  Drinking water before meals (or eating a soup at the beginning of the meal) may also help us consume less calories.
  
  

4. Sleep tight! Without sleep we are likely to fall off the deep end in December.  There are often so many activities and events, that we stay up late trying to fit everything into the day. However, remember that our bodies need rest to maintain health during stressful periods.  Keep to your bedtime as much as possible and don’t allow yourself to get run down.  (I am preaching to myself on this one, because it’s such a struggle for me!) If you find your to-do list is just impossible --delegate or delete! 

                       


Your presence is much your important than your presents, and a healthy mom is absolutely critical this time of year. Get your rest!

What healthy habits are you shooting for this month? Feel free to leave a comment below or join us on Facebook to continue the conversation. Happy December!

 

References

Sentry Health Monitors, Inc. (2011). Food Guide Pyramid. Retrieved from LifeClinic.com: http://www.lifeclinic.com/focus/nutrition/food-pyramid.asp

Fall Fitness Reminders

These fall months are definitely some of my favorites out the entire year.  I love the gorgeous transition from summer to winter, and the beautiful sunshine and colors in the trees. Early fall is also one of the best times of the year for outdoor fitness activities, due to the milder temperatures. However, as the days become cooler and the daylight hours shorten, there are a few tips to remember for fall fitness.  

 

Layer up!

Oftentimes with the cooler weather we need warmer clothes, yet it may not be cold enough to use them during an entire workout.  If you dress in layers that are easily removable, you will be more comfortable during the duration of your exercise.  Wind shielding jackets can be a great outer layer during these windy fall days, while you may still appreciate sweat-wicking under layers to keep you dry.

Reflect!

Prepare for less daylight. Be smart and safe while maintaining your workout routine as the daylight hours diminish in the fall. If you need to work out at the same time every day and darkness…., wear a reflective vest and carry (or wear) a light. If you are cycling, add lights to both the front and the back of your bicycle, and always be aware of the traffic around you. 

 

Drink up!

It is very important to stay hydrated even when the temperatures drop. While you may feel less thirsty, staying hydrated is just as important in the fall as it is when the sun is blazing.  If you are not certain how much water you are losing during exercise, weigh yourself before and after.  Drink 2 cups of water for each pound lost. Stay on top of your fluid intake!

Add Variety!

The fall months can be a great time to try a new form of exercise.  Many gyms also offer a variety of classes and may even have a free trial class or membership.  Also, if you have been doing the same workout routine for more than 6 weeks, it's time to change it up.  You can add some new exercises, increase your weights or sets, or revamp the entire program. Variety is the spice of life.  Don't get stuck in a rut.

Move!

Adding movement throughout each day can help keep you ‘up’ and energized, and also burn calories.  If you are having a difficult time making fitness activities happen regularly, try making it a goal to get involved in some hobbies that get you up and moving. Even though an activity like bowling is not usually considered major fitness (unless you are a professional!), it does get you up and moving.  Add more N.E.A.T ideas for movement into your day. 

Yard Work!

According to Harvard Health, a 125 pound individual raking leaves for 30 minutes will burn 120 calories. A 155 pound person will work off 149 calories in the same duration. The American Council on Exercise states that 10 minutes of heavy yard work will net a 150 pound person the benefit of an estimated 62 burned calories, a 175 pound person approximately 73 calories, and a 200 pound person 83 calories.  If you do not have a yard to work on, chances are your family knows someone that could use help with their yard.  Yard work can be a fun way to burn some calories and help your family stay active in the fall. 

References

Landers, R. (2010, March 27). 10 Tips for Fall Fitness. Retrieved from Livestrong.com: http://www.livestrong.com/article/98340-10-tips-fall-fitness/

Ramsey, L. (2010, November 13). How Many Calories Does Raking Leaves Burn? Retrieved from Livestrong.com: http://www.livestrong.com/article/305816-how-many-calories-does-raking-leaves-burn/

Sarnatario, B. R. (2007, August 27). 10 Tips for Fall Fitness. Retrieved from WebMD.com: http://www.webmd.com/fitness-exercise/features/10-tips-fall-fitness?page=3