In just a few short weeks the holiday season will be in full swing and even the best of us will be trying to stay on point with our exercise and nutrition plan. Honestly are the next two months really any different than the rest of the year?
We face the temptation of unhealthy food, time constraints and traveling all year long. It is only amplified during the next two months. If you can establish a solid foundation of nutrition habits during the year, these will carry you through the holiday season with more confidence and success. The following are five simple habits that will help you stay on target with your health and wellness goals regardless of the time of year.
In a healthy individual, it is important to maintain adequate protein
intake since protein is important for repair and recovery. It is satisfying which helps keep you full longer, supports metabolism and supports lean muscle mass.
Vegetables are packed with vitamins and minerals. They also con-
tain phytochemicals which are important for our bodies to function
optimally. It is best to consume 10 servings of vegetables and fruits
per day. You will more easily reach that goal if you have them with
each of your meals.
Focus on the unprocessed varieties and eat your higher carb meals
after your workout. Most Americans eat too many carbohydrates in
a typical day so by just cutting back you can improve your health.
Switch out the fruit juice for whole fruit or switch from white potatoes to sweet potatoes.
Fats help with body composition, balance inflammation, support
the immune system and hormone production among other benefits.
Adding in olives, olive oil, nuts, and avocados to a balanced diet will
help you consume the three types in the right portion.
If you can master this habit, you will be well on your way to improved health. With our busy lifestyles many of us eat too quickly. Eating too quickly plus to fullness sets you up for poor performance, body composition and health. Just by slowing down, you will better be able to listen and notice your hunger and appetite cues. These cues naturally lead us to eat when hungry and stop when we are
comfortably full not stuffed!
There you have it. Five simple habits to help you navigate through the holidays and beyond. It doesn’t matter if you are traveling to Grandma’s for Christmas, attending that holiday party or just enjoying Thanksgiving with the family. Plus you will not need to make the New Year’s resolution to lose weight!