Let’s commit to a healthy new year
2020 has presented new challenges and uncertainty, taking a toll on our physical and mental health. But, with a challenge comes opportunity. With 2020 coming to a close and the holiday season just around the corner, I invite you to join me in making a commitment to health and fitness so you can start the new year ready to take on whatever 2021 has to offer. Here are some quick tips to consider:
- Keep Exercising: If you’re currently following an exercise routine, keep going. If you’re not currently exercising or following a program, try walking daily. Studies show that adding just 10 minutes of exercise or movement a day can benefit your health. If you’re not able to complete a continuous 30-minute walk, break it up into three 10-minute intervals as many days as you can.
- Remain Hydrated: Drink your water! Experts recommend consuming at least six to eight 8-ounce glasses per day. This doesn’t include coffee and tea. Maintaining hydration will help determine hunger ques. All too often, hunger is confused with thirst. Skip the sugary drinks and if you’re consuming alcohol, opt for lower-calorie beverages. Since alcohol can cause dehydration, remember the 1:1 ratio rule: one glass of alcohol to one glass of water.
- Keep Hunger In Check: Skipping meals with the idea of saving calories can backfire and lead to over eating because you’re so hungry. Healthy, balanced meals, and small snacks with the right ratio of proteins, fats and carbohydrates will help keep you on track and satisfied throughout the day.
- Mindful Eating vs. Over Eating: It takes about 20 minutes for your body to realize it’s full. Once you finish a meal, pause and have a glass of water before you reach for a second helping. You want to feel satisfied and not stuffed. Here’s my recommendation for enjoying a holiday dinner: Build a salad or vegetable tower in the center of the plate and top it with lean protein. Then, fill the outskirts of the plate with a taste of the extra goodies that make a holiday dinner so delicious. This allows you to fill up on the nutrient-dense food and still enjoy the “good” stuff without over eating. Also, leave yourself room for that piece of the pie. Holiday dinners always end with delicious desserts and tasty treats.
- Have Fun: If you do wind up over indulging, remember: It’s just one day! Enjoy this time and move on. Tomorrow is a new day and the journey can continue. One night of off-course eating or an occasional treat isn’t going to ruin your progress.