Molly Stamos 2012-11-29 08:47:28
The holidays are here, and with them come calories. Temptations lurk around every corner, with office goodies, parties, more desserts, food and drink. A little strategic planning and perseverance can pay off and leave us feeling confident and energized. Include these tips for a season of fitness and fun. Eat breakfast: Eating an hour after awakening with a wellrounded breakfast, including protein, whole grains, fruit and some healthy fats will keep us satisfied all morning, and has shown to keep people from overeating the rest of the day. One or two whole organic eggs, a piece of whole-grain toast, fruit and some nuts are a good example. Don’t skip meals: Skipping meals sets up the danger of overeating and sabotaging worthwhile efforts. Be sure to eat balanced meals throughout the day, and always include a protein, whole grain, fruit or vegetable and healthy fat. Eat every three to five hours, so blood sugar doesn’t drop and slow down metabolism. Resist temptation: Drop off food gifts from the office, like chocolates and cookies, at a local food shelter. Pass them on for others to enjoy. Avoid meats: Veg out, both literally and figuratively. Keep extra veggies in the fridge for snacking on extra nutrients and fiber. Say ahhh: Breathe deeply, which automatically lowers blood pressure and sends oxygen to the brain. Stay hydrated: Drink eight glasses of water throughout the day. Add some fruit or a splash of juice to the water for flavor. This helps maintain energy and metabolism and flushes out toxins. Don’t party hungry: Eat some protein, like a small handful of almonds and an apple to keep hunger at bay. This way, we are not as likely to head to the food table and overeat. Plate food with good choices, eat slowly and schmooze somewhere away from the buffet. Limit alcohol: Curb drinks to two, and then switch to water or club soda. Warm up and exercise: Take a quick brisk walk. Do each exercise for 30 seconds for two sets (three if possible). Then drop into a fitness class or try this 10-minute workout that can be done anywhere. Short, intense workouts are more effective at raising metabolism than long duration. Jump rope (pretend to hold a jump rope); pushups (beginners us a wall or counter); squats (beginners hold onto the back of a chair); front kicks (hold hands over head and kick left leg up waist-high and bring arms down to meet halfway. Alternate right and left); abs (bicycle legs and elbows right, and left. Begin by lying down on a mat, bend your knees over hips, feet off floor. Support head with hands and cross right elbow to left knee, switch left elbow to right knee and continue for 30 seconds); and then stretch out legs, arms, chest and back. Molly Stamos is a fitness entrepreneur, certified personal trainer and group fitness instructor with more than 10 years of experience. Contact her at 803-719-2732, FitToGo-Molly@hotmail.com or FitToGoWithMolly.com.
Published by Ann Arbor Natural Awakenings. View All Articles.
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