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moderation 365

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HEALTHY HOLIDAY TIPS

With Thanksgiving this week, I wanted to share some of my favorite healthy tips for enjoying this time of year, without feeling a massive food-coma-hangover come January. The focus of this post is on Thanksgiving, but you can use these tips throughout the Holiday Season, and throughout the year really! The truth of the matter is there are always going to be parties, get togethers, chances to eat out with friends, and that donut guy at work who always brings treats (sent to sabotage our efforts!), so until we change our mindset towards food there's never going to be that "perfect time" or convenient time to lose weight or reach certain fitness goals. These are things I've found to help me in overcoming overeating and maintaining a healthy body composition all year round.

1) First off, schedule in your sweat session. I'm not saying you can always just work off anything you eat. You don't want to get in the habit of always trying to burn off your previous meal. You'll get no where. But when we're in a healthy routine of exercise, our body manages the food better. We can handle some extra calories on occasion and its not going to be the end of the world. You will feel so much better eating that piece of pie knowing you got your workout in.

2) No need to deprive, Portion control is key! We all have our favorite traditional parts of the thanksgiving meal. I love my Mom's stuffing and her homemade rolls with homemade raspberry jam, the best!! A big part of that is because she only makes them at thanksgiving. So keep in mind that its only 1 time a year. You don't need to healthify your traditional favorites if you don't want to. Enjoy the real deal, but just watch your portions. Have a delicious, flaky, buttery roll, just don't have 5! Typically what happens when we cut ourselves short & make our Shape Magazine Healthified - Tofu Stuffing or whatever it is that we think will be a healthy alternative, we end thanksgiving feeling deprived, maybe full but not satisfied. Then we may end up eating more later on because we never got our full Satisfaction. Enjoy the good stuff, just watch your portions!

3) To help out with that portion control, remember not to overcrowd your plate. We often will just eat whats left on our plate whether we want it or not. So take small portions at first, you can always go back for more if you really want, but its harder to stop if it's on your plate already.

4)  Slow Down! Most the time, over eating is just a result of eating too fast. Our bodies are pretty good at letting us know when we're full, we just have to give it time to relay the message. Practice setting down your fork after you've had a few bites, a few times throughout the meal. Enjoy the company of those around you, drink water, breathe. The food on your plate doesn't have a time limit, it will still be there! And before you get seconds, try to wait at least 10 minutes. That should give your body plenty of time to let you know if its really still hungry. Slow eating is mindful eating!

5) Don't beat yourself up over one meal! Moderation is healthy. Enjoy the holiday, and get back to your healthy routine the next day! Drink lots of water and don't miss your post holiday workout!

Well there you have it! 5 tips to help you stay on your road to healthy this Holiday Season! Have a great thanksgiving everyone! And I've got you covered with a workout! Download my Turkey Burn workout below and do it with the whole fam this weekend! It's a full body blast, guaranteed to make some room for Turkey Dinner ;)

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WEDNESDAY WISDOM: when to CONTROL and when to LET GO

icecream bar in Balboa, totally worth it

icecream bar in Balboa, totally worth it

Today I want to address the subject of controlling what we can, and being ok with what we can’t. Applying this to the area of Health and Fitness, I get a lot of clients telling me “well I did great for about a week, and then I ate out with friends and totally blew it”, “This week I have 2 birthday parties, and a wedding, so I’ll start the plan next week” or “I’ll train the first of the week, but then we’re going on a vacation this weekend so I’m going to have to start all over!” And the frustrating comments continue. The fact is LIFE HAPPENS, and if we look for them, excuses are EVERYWHERE! My reply to these concerns is always to “do the best you can on your own, eat your veggies, plan your meals, eat according to your activity level, get your workout in - even if it's just 15 minutes, and then on those occasions when you’re celebrating, or a neighbor has you over for dinner and they feed you cake, its not the end of the world!” 

nutella crepe in Paris..... totally worth it

nutella crepe in Paris..... totally worth it

My point is this: When we’re in control, at our own house, doing the planning, in our day to day life, be on your best behavior, fuel your body the best you know how to. Turn these practices into healthy habits that just become a way of life. That way, when we are out with friends, or attending a party, it’s not the end of the world if we don’t have the best options available to us. Still do your best with your options, don't go on a complete sugar binge, but you don’t have to beat yourself up over someone cooking with canola oil instead of avocado oil, or having one of the cookies your friend brought to the party, or a piece of the wedding cake. That’s the beauty of living with moderation 365 days of the year. That 80/20 mentality. There’s always a holiday, there’s always going to be birthday parties, or social events, and these things should be enjoyed! The idea is to get in a healthy routine that works for you on the day to day, and then be ok with flexibility in moderation. Prioritize the splurges that are worth it to you

Puff Pastry in Italy.... yep, enjoyed every bite

Puff Pastry in Italy.... yep, enjoyed every bite

Enjoying a pumpkin donut at a cute little pumpkin patch to kick off October is totally worth it and should be enjoyed! Sitting on your coach and reaching your hand into the bottom of the bag of potato chips just because they’re there and you're bored is probably not worth it. You be the judge ;) 

Its shifting the perspective of the “diet” mindset into the mindset of a healthy lifestyle and fueling your body right to feel your best. It will soon become obvious to you that mentally and physically you perform better with a healthy, whole foods diet, and the sugary-junk-food binges don’t feel so good. 

Cookie Sandwhich at Manhattan Beach Creamery....... amazing and no regrets

Cookie Sandwhich at Manhattan Beach Creamery....... amazing and no regrets

Don’t make every little “unhealthy food choice” such a big deal in your mind. Nobody’s diet is perfect, nor should it be! I think a perfect diet allows for flexibility and enjoyment of foods you love. That's why I have a piece of Chocolate everyday! Its small, and its dark, but super rich and does the trick to cure my craving and make me smile! Now I’m not saying I have a full candy bar every day to cure my cravings, but if you practice moderation you allow yourself some wiggle room, and you learn to appreciate it more!

Chocolate in Switzerland...... The Best! It would be a crime to pass up

Chocolate in Switzerland...... The Best! It would be a crime to pass up

So take away message: If you know you have a halloween party this weekend and you want to enjoy a caramel apple, do your thang, eat clean this week leading up to the party, and a low sugar/low carb breakfast & lunch that day, get a workout in, and enjoy that party! Maybe don’t down the whole apple, but see how you feel after a couple slices. Learning to tune into your body is key! Life is meant to be enjoyed, not to be lived strapped down to our mind always thinking of what we can’t eat! HAPPY WEDNESDAY WISDOM! 

-Britt

German Chocolate Icecream Sundae for Date night.... Yes please, worth it

German Chocolate Icecream Sundae for Date night.... Yes please, worth it

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