How to get Buffed not Stuffed on Thanksgiving (and the rest of this holiday season!)

How to get Buffed not Stuffed on Thanksgiving (and the rest of this holiday season!)

 

*The information below does not constitute personal medical advice. Please consult with your health care provider for guidance.

 

“Good habits are easy to break, and bad habits are easy to make. Knowing this, plan ahead, and Empower YOURSELF with a viable plan.”

Holidays times are notorious for people to justify bad habits, and say they'll get back on their diet, after the first of the year. But why undo all the good things you're doing, or if you're off track, why wait?

Why not begin those healthy habits now? You're worth it! With these minor tweaks you can enjoy the holidays and still be healthy!

Research shows activity is an excellent way to support a healthy weight, by building muscle and reducing fat.

A. Play (at least three times a week and daily is optimal)

1.    Walk in Nature

2.    Strength train

3.    Practice Krav Maga

4.    Plan a family activity (i.e. tag football, basketball, obstacle course, scavenger hunt, Dance Dance Revolution (DDR)

5.    Join me for the Turkey Gobble race or gentle yoga class at the Lotus Pond on Thanksgiving Day.

The best way to lose weight, and maintain it, is with good nutrition.

 

B. Drink and eat nutritiously

1.    Consume filtered water daily (1/2 your body weight in ounces for most healthy individuals). Drink 2-3 cups of lemon water when you first wake up.

2.    Eat nutrient dense whole foods (i.e. fruits and vegetables)

3.    If you have a sweet tooth, consider gymnema (a supplement that makes sugar taste bad, blasphemy I know!)

4.    If fruits and vegetables taste bitter to you, consider using miracle berry. It helps sweeten up the fruits and veggies.

5.    If you plan to drink alcohol, eat a healthy meal or food item first.

*As alcohol is a toxin, it can reduce inhibitions, lower blood sugar and dehydrate you (especially in excess). This can result in poor decision making, causing you to eat and drink more. It’s no coincidence almost every restaurant asks for your drink order first!

6.    Did you know it can take about 20 minutes for your brain to process that it’s full. Because of this, it's a good idea when you're about 60 to 70% full, to step away from the table.

7.    If you're too full for dessert, either bypass it, eat it with your eyes (0 calories that way!) or leave it for another day.

8.    Appreciate that you are so blessed to have food to eat. I say, “thank you for this food, that will nourish my body and my soul.” Eat slowly and savor the food (really chew and taste it).

9.    It's easy to get seduced with all the ads for unwholesome foods and beverages. That's why it’s so important to be our own advocates for good nutrition. Practice self-love and consider adding items that nourish your body and allow it to thrive, rather than merely survive.

 

Happy Holidays! Many blessings, Dr. Gold