Health & Fitness

WELLNESS WEDNESDAY V.3

5 TIPS TO KEEP YOUR HEALTH IN CONTROL

THIS HOLIDAY SEASON

After last week I felt just blah! After several days of eating, drinking, and just overall putting my health and fitness to the side, I had to readjust my mindset to get back into my normally healthy routine. I’ve said before that I am not one for drastic diets/measures and that I am all about balance, and this time of year is no different.

This time every year I get a flashback of myself in my early 20’s at the height of my eating disorder when I would barely eat any of the holiday meals and missed out on hours of time with my family because I was working out for hours on end instead. I will always advocate that you enjoy yourself! Especially during the holidays, which includes spending time with your family and friends. This post is merely a few tips and tricks that I use to not let it all get out of hand. Eat and enjoy your Thanksgiving dinner! Go out with friends for your office party, but you don’t have to use it as an excuse or reason for letting everything go for weeks-on-end, just because you will get going again on Jan 1.

While this isn’t a part of the list, my first and biggest piece of advice would be to wake up and GET BACK TO IT! So the morning after a big holiday party, wake up and get going, literally. Get moving! Get back in the gym, make your healthy breakfast smoothie that you usually make. Whatever that usual healthy behavior is, GET BACK TO IT! I think the biggest reason this time of year gets a bad rap is because people use the holidays as an excuse to “undo” from Thanksgiving until the New Year. Yes, enjoy yourself! You just don’t have to let it get away from you for four weeks.

STAY HYDRATED – We have all heard the research that our hunger and poor eating decisions at times doesn’t have to do with actual hunger. And I think because it’s not hot out, we are often times drinking hot tea, hot coffee, or a holiday cocktail instead of hydrating ourselves. Focus on pure hydration, especially on the days that you know there could be temptations: a party, treats, etc.
FOCUS ON SUGAR – We all know how bad sugar is for you. It is one of the worst toxins that we put into our diet on a consistent basis. And no time is worse than the holidays. Friends bring you homemade cookies as a hostess gift, coworkers bring leftover cake that their family made, you take your kids to a gingerbread house/cookie making party. SUGAR IS EVERYWHERE! And that will set our tastebuds off on a poor trajectory. If you minimize or eliminate one thing from your diet this next month, make it desserts/sweets. Your mind and your appetite will have an easier time staying on your usual routine.
INCREASE YOUR PROTEIN + FIBER INTAKE – the most filling things that you can eat should be the first things that you eat. If you’re at a dinner party or out to dinner with your friends/family, get a huge fibrous salad to start. Have a holiday party later? Eat some great lean protein for a late lunch to keep you full as long as possible. Again, this time of year the recipes aren’t what we’re used to: butter, sour cream, heavy, cream, oh my! So when you can, give yourself the opportunity to fill up with the good stuff first!
ALWAYS EAT BEFORE A PARTY – If you aren’t sure if there will be dinner, or headed somewhere you know will just have appetizers/finger foods, always always always eat before going! Do not, I repeat, DO NOT go into this tempting situation on an empty stomach. That is a recipe for disaster. And when you do eat that pre-party meal, make sure that you are following rule #1 and #3.
PAY ATTENTION TO YOUR DRINK – What do I mean by that? We all know that alcohol has sugars, and cocktails especially! People love a seasonal cocktail, so with one drink you could be heading down a slippery slope to breaking rule #2. I’m not saying don’t drink at all! Trust me, I had plenty to drink this past week, but pay attention to how much and what. Is your normal go-to libation heavy in sugars and mixers? Maybe switch it up for a less sugary option! Let’s not forget those late-night meals that we all tend to have when we’re buzzed. Not the healthiest options, usually.

While this isn’t an equation for losing weight, or having a perfectly healthy and lean holiday, they are small things that you can do to minimize that blah feeling and set yourself up to go into the New Year feeling the best you can!

**Right now fitness studios are starting to blast out cyber week and holiday sales not only to take advantage of the sale-frenzy going on, but to get people into their studios before and after Jan 1 for their new years resolutions. So if you have a studio/class that you love? Sign up a few extra times this next month using those sales to keep yourself moving and active during this time of year. Have a new studio you want to try? Do it now before the craziness of the resolution season is upon us!

WELLNESS WEDENSDAY, V.2

I have already known several people that have succumb to the season. We all know the feeling: it starts off as a slightly sore throat, then your nose starts to run a bit or maybe it’s harder to breathe, your head might start feeling a little warm and brain a little fuzzy.

Cue the “Netflix and Heal” process!

Not only is it insanely unpleasant, but it’s also incredible inconvenient! You’ve still got to work, raise the small humans, and either travel to your family’s for the holidays, or heaven forbid HOST your family for the holidays! That turkey isn’t going to brine itself and hop into the oven!

So here are a few proven tricks and things to keep in mind to incorporate more into your routine to hopefully ward off that wretched cold that will be chasing you down this Winter.

5 NATURAL REMEDIES WHEN YOU’RE FEELING BLEH

1. Vitamin C – an oldie but a goodie! While vitamins help, the best way to get this and other vitamins is from food! It’s the best and most natural way for your body to absorb them and most likely to be absorbed to their fullest. While the supplements can’t hurt, here is a list of the top 10 foods with the highest levels of Vitamin C per cup (#1 being the highest):

Guava – 377 mg
Kiwi’s – 167 mg
Bell Peppers – 152 mg
Strawberries – 98 mg
Oranges – 96 mg
Papayas – 88 mg
Broccoli – 81 mg
Brussels Sprouts – 74.8 mg
Tomato – 55 mg
Kale – 53 mg

*keep in mind if you are going to start pounding orange juice, you might be doing more harm than good! There is SO much sugar in bottled store-bought OJ, so I would opt for an orange fruit instead.

2. Tea and honey please 🙂 honey is a natural antiviral while certain teas can help you stay hydrated! Not to mention hot liquids help reduce mucus build-up which we all know can be one of the peskiest symptoms.

3. Sleep! Sleep! Sleep!!! We all know how important it is to overall and long-term health, but don’t forget the more immediate aid. It helps your immune system an every other naturally occurring system in your body to function! That seems, like, super important?

4. Chicken Soup, no this is not Campbell’s commercial, but it really does have anti-inflammatory properties. High in Vitamin C and K, this cozy bowl helps fight off viruses, remember that thing I said about hot liquids earlier? And the broth!! There is SO MUCH GOODNESS in chicken broth. ESPECIALLY homemade chicken broth: reducing inflammation, loading you with nutrients, and possible even helping you sleep? Pour me a cup now please!

*Here are a few recipes for homemade chicken broth: Good Housekeeping, Goop’s Bone Broth, Food Network

5. Aromatherapy oils aren’t just for the fancy spa. Peppermint oil specifically can reduce your cough, reduces muscle pain and can increase circulation! You can throw it in a massage blend or into a bath to soak! Eucalyptus oil is also an anti-inflammatory and can help with respiratory issues.

WELLNESS WEDNESDAY V. 1

FALL ACTIVEWEAR JACKETS+LAYERS

I realized that I hadn’t posted a lot/enough on fitness, activewear and health, so I’m going to try and do that more! So every now and then I’m going to be doing these Wellness Wednesday posts; it could be anything from recipes, to workout info, or some activewear! Like this one. I personally find myself throwing on my favorite activewear jacket/coverup not only after workouts, but on my way to the grocery store, or a casual fall stroll. So I thought y’all might do the same.

This Wellness Wednesday is a collection of tons of activewear jackets that can double as style and function. My favorite way to pair them? With a ball cap/beanie, and either jeans or leggings, with your go-to sneakers! This time of year is also a perfect time for those super comfy puffer vests, and LAYERS! Layering a simple neutral sweater with a great puffer vest, and below I’ve found a ton of great ones. In fact, I found one that I love so much from Athleta that I’m on my way to get it for myself right now!

And in case you were wondering, yes, if you wear activewear without any intention of working out in it, it is still activewear 😀 I’m not sure about you, but my errands and chores list feels like cardio.