The holiday season is here. With today being Thanksgiving, I thought I would address one of the most common questions I get this time of year. How do I survive the holiday meals? The thing to remember is that Thanksgiving is just one day. There’s no harm in indulging some, but try not to overindulge. It’s just that simple, right? I understand that it’s not, which is why I have included my top 5 tips for staying healthy on the holiday.
#1 Start the day with exercise. The biggest benefit here is that you will feel better all day long. Yes, you may burn some calories to help counter the meal that’s coming, but don’t make that your primary focus. Try to do something that you enjoy. It’s a holiday after all. Run a Turkey Trot 5K, take a group class with family or friends, hop on the elliptical, lift some weights. As long as you’re moving, you’re good. If you’re looking for a convenient workout to do at home, check out our holiday routine.
This is my favorite time of year. The weather is perfect for outside activity. Football is well underway. Hunting is right around the corner. And let's not forget, IT'S CHILI SEASON! Try this great recipe and let us know what you think. We would love to hear how you make chili. Post your recipes in the comments below.
Want a healthy alternative to high-fat beef burgers? This black bean burger recipe from the Food Network is easy, nutritious and delicious! Check out our slightly modified recipe and nutritional facts below. Once you’ve tried these, let us know what you think in the comments below.
Nutritional Facts (Per Patty):
If you had asked me about nutritional supplements when I was brand new to the field, I would have told you that I didn't think they were necessary. My mantra had long been, "just eat well." Five years later my opinion hadn't changed much. I might have told you a little bit more about the favorable evidence for supplementing with whey protein. I would have talked about the benefits of fish oil and explained that supplements are an option if you can't get enough omega-3 in your diet. I didn't, however, have any good recommendations on quality, trustworthy sources for supplements. I believed then, and still believe, that you can end up with a lot of junk that you don't need by going to your local supplement store. No supplements, from your multivitamin to your protein powder, are FDA regulated. This means that the consumer is at the mercy of the manufacturer. There are thousands of products that make wild claims that haven't been substantiated. There are numerous companies that disappear as quickly as they arrived on the market. This has always been my biggest criticism of the supplement industry.
One month ago, I embarked on a personal challenge. After being introduced to AdvoCare products and researching them at length, I decided to take the 24 Day Challenge, a healthy eating and nutritional supplement plan. As my clients know, I never recommend an exercise or give nutritional advice unless it is something that I have done first and agree with. The evidence behind the AdcoCare nutrition challenge was convincing, but I needed to experience it for myself. During my challenge, I didn’t change my exercise routine. I followed the nutritional recommendations that AdcoCare provided but didn’t change my eating habits much. I simply controlled portion sizes, made sure that I ate breakfast daily, and focused on clean eating. Below is a snapshot of the success that I experienced.
It can be difficult to get your daily recommended servings of fruits and vegetables. While I don't encourage drinking most of your nutrients, smoothies are a convenient way to increase your plant intake. Below are two of my recipes, for veggie and fruit lovers alike. Both smoothies contain whey powder for added protein, but could easily be made without. Simply chop ingredients and blend to your desired consistency. Enjoy!
This time of year you’re bombarded with ads for the local gym, infomercials that promise to get you in the best shape of your life, and commercials touting effortless weight loss. With countless exercise programs out there, how do you know if yours is the right one? This is a challenging question, one that could be answered several different ways. I like to remind clients that if you're exercising at all, you're on the right path. Still, there’s a better way to tell whether your exercise routine is appropriate.
I like to begin with the question, "Is my exercise program R.I.G.H.T. for me?" Ask yourself whether your routine is Realistic. If you’re a beginner, do your exercises match your fitness level? Additionally, consider whether the time commitment is realistic. You might have every intention to exercise for an hour, 6 days a week, but this could be setting you up for failure. Instead, try to incorporate your workouts into your existing routine. Take the time to put your exercise on the calendar. Once on paper, it will be easier to see whether your plan is obtainable.
It’s difficult to maintain your exercise routine during the holidays. Compound that with large meals and holiday parties and it’s no surprise that weight loss is the number one New Year’s resolution. Thanksgiving has come and gone, but we still have the majority of the holiday season in front of us. Try the workout below to stay ahead of the January 1st gym rush.
This routine can be completed as a 3 round, 30 minute circuit, or broken up and done 3 times throughout the day. Try to complete each exercise as many times as possible in 1 minute, minimizing rest between exercises. Perform the first 5 exercises slowly during your initial circuit in order to warm up. Attempt to increase the number of repetitions that you complete each circuit. Cool down with light stretching when you’re through.