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Posts Tagged ‘ healthy habits ’

7 tips to keep your weight—and waist—in check this holiday season

Below is my blog post for Huffington Post “7 tips to keep your weight–and waist–in check this holiday season”

You can also read it HERE.

Image courtesy of Suriya Kankliang at FreeDigitalPhotos.net

Image courtesy of Suriya Kankliang at                    FreeDigitalPhotos.net

With the festivities of the holiday season upon us, temptations are all around, and making healthy and smart food choices can be challenging. While people often think that they will gain several pounds during this season, truth be told, research shows that we only gain, on average, around a pound between Thanksgiving and New Year’s. The greater challenge, however, is losing any weight we may have put on, and keeping it off.

Cultivating healthy habits during the holiday season (with some cheat treats allowed!) which we can take with us into the New Year will help keep us trim well into 2017.

1. Follow the 80-20 rule.

Yes, it is ok to indulge. Just not all the time. When I work with clients looking to lose weight, I generally advise them to follow a healthy eating plan most of the time while allowing them to enjoy an occasional treat meal, drink, or snack. For example, if you are going to a holiday party, eat a healthy breakfast and lunch and allow yourself to indulge (sans guilt) in your favorite holiday treat.

2. Plan in advance (when you can.)

Whenever possible, planning in advance, is a great way to go. If you are going to a favorite restaurant, decide in advance what you are going to order and work your day around that. If you know you want a pasta meal, have a salad instead of a sandwich for lunch. If you have an idea what will be served at a holiday party, you can plan what you will eat. While we may not always know what will be on the menu, often times we have an inkling, and for those occasions, pre planning helps.

3. Be a social butterfly.

Remember why you went to a holiday party in the first place. It probably wasn’t for the food, but rather the good company. Enjoy friends and family, and engage with them. Don’t make food the most important part of the gathering. When you arrive at a party, instead of running toward the buffet table, look around at the company and say hi to those you know and even those you don’t yet know.

4. Eat before you eat.

Rather than save up all your calories for a holiday party, I suggest eating a healthy snack before you go. Filling up with some protein and fiber will help satiate you and keep your hunger pangs at bay. Some of my favorites include a Greek yogurt with berries, hummus and fresh veggies, a bowl of lentil soup, or almond butter with an apple and whole grain crackers.

5. Size does matter.

As I like to say, it is OK to enjoy your favorite foods (just not all at once) and the key to avoid gaining weight during the holiday season is to watch your portion sizes. For a main meal, I love using the visual method—fill half of your plate with veggies and roughly a quarter with protein (fish, chicken, beans, lean meat) and the remaining quarter with a starch (whole grain such as brown rice or quinoa, if possible.) No need to go low carb at your favorite gathering! If you are having an alcoholic beverage, have just one drink (in a normal size glass) and enjoy it with the meal. Want a dessert? Choose just one treat—either your favorite pie or one holiday cookie. And, if your “one” cookie looks oversized, share it with a friend. Get the idea?!

6 Don’t start a diet.

The holiday season is not a time to begin a diet. Rather, think maintenance at this time of year and try keeping your current weight steady. While I find it courageous when a new weight loss client comes to see me during the holiday season, I outline a healthy food plan while also building in some wiggle room for holiday festivities. It is important to set realistic goals during this time of year and not be too hard on yourself.

7. Keep moving.

A great way to keep your weight in check without dieting at this time of year is to stick to a regular exercise routine. Whether it be a morning swim or run, or a weekend yoga class, keep the exercise going. It will help de-stress you while giving you some wiggle room to eat a little more than you usually do.

Wishing you and your loved ones a happy and healthy holiday season.

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Healthy habits to adopt now

Below is my latest blog post for Huffington Post “8 healthy habits to adopt now.”

You can read it HERE.

You can also read it in Portuguese at the Brasil Post HERE.

Eating healthy does not have to be difficult. In fact, if you develop a routine of adopting positive healthy practices, which you engage in regularly, eating healthfully can become second nature. Consider brushing your teeth. Most of us regularly brush our teeth so the practice has become easy to sustain on a regular basis. That is the goal of developing healthy eating habits. I teach clients to engage in a few practices regularly until they become second nature, and it feels unnatural not to do them.

As most of you know, I am not a fan of diets. The reason is that we follow a certain diet for a while, and then we fall off the wagon as we are unable to sustain it, and so often, end up discouraged. Better to adopt a healthy lifestyle you can sustain for the long haul.

One key, however, in adopting healthy habits is to know yourself. As bestselling author of the upcoming book on habits, Better Than Before, Gretchen Rubin says, “I’ve realized that the secret to good habits — for nutrition, or anything else — is to know yourself. For instance, some people do better when they give up a temptation all together, others when they indulge in moderation … You have to think about what works for you.”

Here are eight simple healthy habits which will help you to lead a healthier lifestyle.

1. Stock up on healthy foods.

We tend to eat what we buy and keep around the house. It is, therefore so important to stock up on healthy foods. Keep fresh fruit and veggies handy which you can grab and eat easily — baby carrots, apples, pears, berries. Buy whole grains instead of white bread products — oatmeal, brown rice, and whole wheat breads. Keep healthy protein options around — nuts and seeds, fresh turkey breast, and eggs. Try not to keep soda, cookies, and sugary cereals around.

2. Eat sitting down.

When you eat meals while you are sitting down, you tend to eat more slowly, enjoy what you are eating, and may even end up eating less. When you eat standing, you often do not even realize that you are eating. If you want a scoop of ice cream, instead of eating straight from the pint (and wolfing down the whole pint), place a portion in a bowl, sit down, and enjoy it. It’s also great to eat with others and enjoy the social experience of dining.

3. Drink water instead of liquid calories.

Limiting liquid calories — soda, sweetened drinks, fruit juice — is one of the simplest ways to cut out calories and sugar. Sweetened drinks like soda provide no nutritional value and are just empty calories. Diet sodas also provide no nutritional value, taste too sweet, and do not help most of us lose weight. So why even bother drinking them? Instead, get into the habit of opting for water or flavored seltzers. They will keep you hydrated without providing any calories. Try drinking a glass of water before eating each meal or snack, and you may just end up eating less.

4. Snack on fruit instead of chips.

It really is pretty easy to eat fruit if you keep it handy. Opt for a variety of fresh fruit in season, and plan for it. So often, we grab a bag of chips because it is convenient. Choosing fruit can also be convenient, if we set it up that way. The trick is to either know where to get fruit if you are out, or to stock it in your fridge, and bring it along if you are going to be out all day. Throw an apple in your bag on your way to work; this will help to ensure that you eat it if you need a mid-morning snack. Also choose a fruit with breakfast. Throw a handful of berries into your yogurt or oatmeal or have a piece of melon when in season. Fruit also makes a great after dinner snack.

5. Eat a colorful salad — or veggies — each day.

Eating salads are a great way to get a variety of nutrients without too many calories. (Of course, that means” dressing on the side.”) The different colors of vegetables impart different nutrients, so it’s best to choose a colorful variety. And fill up on what you like — you’ve got enough to choose from. Several top picks include romaine lettuce, kale or spinach topped with a colorful assortment of tomatoes, carrots, red peppers, beets, mushrooms, or cucumbers. If you don’t love salads or are not in the mood, another way to get your veggies is to have a vegetable-based soup or to eat steamed or sautéed dressing. You will still get so many of the healthy nutrients including antioxidant vitamins A and C, potassium, fiber, and more.

6. Chew your food well.

When we chew our food and pay attention to what we are eating, we eat more slowly, and usually end up eating less. It takes at least 15 minutes for our bodies to register that we are full. Also, our eyes tend to be bigger than our stomach, and when we eat quickly, we often tend to eat too much and end up feeling uncomfortable and stuffed.

7. Put leftovers away.

Leaving leftovers sitting out on the counter signals “eat me.” It is so hard to resist temptation when food is just sitting around. Why tempt yourself?

8. To thyself be true.

It is so important to know yourself and recognize what works — and what doesn’t work — for you. I’ve counseled many different types of clients over the years, and some need an after dinner-treat while others end up overeating if they have one small cookie or piece of chocolate. In an email, Gretchen wrote me the following: “My sister’s Kryptonite is French fries, so she gave them up altogether — that was easier for her. But some people feel rebellious if they can’t have that one square of chocolate every day, and if that describes you, keep a chocolate bar in your desk drawer.”

So, take some time to reflect on what you like and on what works for you.

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