Ways to Stay Healthy While Traveling This Holiday Season

With the holidays here, you may be gearing up for a vacation with family or friends. But that doesn’t mean you should stop eating nutritiously or getting regular exercise! With some planning and preparation ahead of time, you can stay on track with your weight-loss goals and still enjoy your getaway. Before you get going, add these tips to your travel checklist.

Fuel up on a healthy meal before you leave
When you eat a wholesome meal before you start your trip, you’ll be less tempted to buy a bag of potato chips or a candy bar along the way. If you’re traveling in the morning, make sure you eat a nutritious, filling breakfast. If you’re leaving in the afternoon or evening, pack easy to take sandwiches with you on the plane before you go or in a small cooler for the car.

Traveling can play havoc with your meal plan and cause you to make impulsive food choices. To keep cravings for sugars and refined starches at bay, it’s important not to skip meals or snacks. Some healthy snacks that you can bring from home are individual hummus cups with celery sticks, bell peppers, and carrots, hard-boiled eggs, fat-free or low-fat yogurt with nuts, air popped popcorn, Vitatops, Quest or Kashi bars, fresh fruits, and lean reduced-sodium ham or turkey slices and reduced-fat cheese slices roll-ups.

Buy healthy ready-to-eat foods on the road.
If you don’t have time to prepare healthy snacks or meals before a car trip, look for assorted dry-roasted nut mixes, part-skim mozzarella cheese sticks, whole-wheat wraps made with lean chicken and turkey breast and reduced-fat cheese, canned fruit packed in natural juices, air-popped popcorn or turkey jerky. Be sure to store items that need refrigeration in a cooler in your car and later in the mini-fridge where you’re staying.

Make time to exercise
Whether you’re sightseeing, skiing, or cruising in the Caribbean, be sure to squeeze in a workout when you can. Many major hotel and motel chains now have gyms, while cruise lines offer workout rooms and a wide variety of classes. You can also exercise in your room (pack portable exercise bands or your own workout Beachbody DVDs).

Be choosy when dining out
When you’re on vacation, chances are you’ll be dining out often. Before you head out, do some research on nearby restaurants that offer the healthiest options. Be sure to read over the descriptions of the dishes that you are considering on the menu and don’t be afraid to ask the server how a dish is prepared. Ask to have salad dressings and sauces on the side; skip the bread basket; substitute steamed vegetables for white potatoes or white rice; opt for grilled, sautéed, or baked items over fried foods; and ask if the chef would be willing to prepare your meal without butter, using extra-virgin olive oil instead. Remember, everything in moderation! Be safe and have fun!

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More Holiday Tips to Stay on Your Healthy Track

Here are a few tips to live by this holiday season:
Holiday weight gain doesn’t have to be inevitable. People can gain anywhere from one to 10 pounds in the short time period between Thanksgiving and New Year’s Day. This holiday weight gain is completely avoidable if you just adjust your mind-set for the holiday season. Fill up on the healthy stuff, then enjoy those side dishes you consider “must-haves” in moderation. Or, do you just love your mom’s pumpkin cheesecake that she makes only once a year? Plan to eat a small slice for dessert, and skip some of those other fatty dishes that you can live without. For New Year’s Eve, why don’t you offer to be the designated driver? By not drinking, you’ll save yourself calories.

Abandoning your fitness and diet plans for even just a few weeks can be disastrous. Remember how sore you were after your first workout? Think of all the progress you’ve made since then. By taking even just two to three weeks off, you’re setting yourself back and putting yourself at risk of losing the muscle you’ve gained. Plus, once you’ve gotten set in your routine, it’s harder to get back into it after you’ve fallen off track. It takes minimally 21 days to develop a habit! The key to tackling both your fitness and diet plans during the holiday season is to plan to stick to them as much as you can. Granted, you may not be perfect, but you should never throw in the towel. Sure, you may miss a workout because you are traveling or attending a work or family gathering. It’s okay as long as you make sure your workout happens the next day. It’s all about eating your favorite things in moderation and making sure you commit to your workouts whenever you can fit them in.

If you fail to plan, you plan to fail. The best way to avoid falling completely off track is to plan ahead of time what you’ll eat and when you’ll exercise. Take a look at your week and pencil in your “can’t-miss” events, then see where you can find some extra time for fitness. When it comes to eating clean, the one rule I live by during the holiday season is to avoid attending any event hungry. Always have a satisfying snack beforehand — and, if appropriate, bring along a healthy dish that you can munch on to distract yourself from the calorie-laden items.

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Kick Your Junk Food Habit

Many American’s are addicted to junk food. Who can ever eat just one chip or french fry? If you’ve got the junk food habit, now’s the time to kick it by paying closer attention to what triggers that impulse and strategize for keeping junk food out of your life—for good.

Don’t let your emotions rule.
We all know that it isn’t just hunger that makes us reach for unhealthy snacks. Our emotions often play a role in the food choices we make when. If you reach for the cookie jar when you’re stressed, depressed, lonely, or even happy be aware of that. Before putting that cookie in your mouth, ask yourself, “Is this really going to make me feel better?” Sometimes just taking a moment to stop and think is all you need to walk away.

Avoid mindless eating.
Do you find yourself plowing through a gallon of ice cream while watching TV, or munching on a bottomless bag of chips at your desk? These mindless eating habits only add more fuel to your junk food habit. Start by removing unhealthy foods from your desk and home completely and permanently. Then stock up on healthy snacks like small bags of nuts, some whole-grain cereal, and natural peanut butter to enjoy midmorning and midafternoon.

Fill up on fiber.
Eating a high-fiber diet that includes vegetables and fruits, beans and legumes, nuts and seeds, and whole grains can help stabilize your blood sugar and keep cravings for sugary and starchy junk food at bay.

Watch out when you’re out.
Social settings, like parties, a night out with friends, and office happy hours can pose a challenge for sticking to a healthy meal plan. Noshing on potato chips, fried mozzarella sticks, cheese cubes, or French fries only causes cravings for more junk food. Best bet: Eat a protein and fiber rich snack before you go out and learn the words, “No thanks.”

Curb your cravings with exercise.
If you’re about to succumb to junk food, take a walk outside or pop in a dance DVD. Getting some exercise will not only keep your mind off those unhealthy snacks, it will help curb your hunger.

Don’t buy junk food in the first place.
If you don’t have junk food in the house or office, you can’t reach for it. Schedule a monthly clean-up in your home to remove any junk food that may have sneaked in. Avoid buying candies, chips, cookies, and other processed packaged foods at the grocery. Hit the produce aisle instead!

Skip food rewards.
You should definitely celebrate all your diet successes, but that doesn’t mean you should treat yourself to a pint of ice cream as a reward. There are plenty of ways to recognize your accomplishments without sabotaging your positive weight loss efforts. Treat yourself to massage or facial or buy yourself a flattering new outfit or pair of workout shoes instead.

Satisfy with healthy substitutes.
Whether you’re craving something crunchy, creamy, salty, or sweet, there’s a guilt-free snack for you. Instead of potato chips, enjoy baked sweet potato chips. Instead of indulging in ice cream, try cutting up some banana slices and freezing them. Then, puree them in a blender with some no-sugar-added natural peanut butter and bittersweet chocolate chips. The result is a creamy frozen treat.

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Stress less during the Holidays

The holiday season brings plenty of joy, but it can also be a bit crazy-making. A hectic holiday schedule that’s packed with parties, family gatherings, and last-minute shopping can easily become a recipe for stress that can also interfere with your health and your weight loss. It’s important to take measures to keep stress to a minimum whenever possible — especially during the holidays. Sticking with your healthy eating and exercise plan is a great start, but here are some other strategic tips to minimize stress and maintain your holiday cheer this season.

Don’t skip meals or snacks.
No matter how busy you get this holiday season, never skip your healthy meals or snacks. Eating regularly stabilizes your blood sugar and keeps you energized. Be sure to keep a healthy snacks stashed in your bag to nibble on in case you hit a slump during your holiday shopping trips.

Stay active.
When you exercise, your brain releases chemicals that can help relieve the effects of stress. Aim for at least 20-30 minutes of aerobic or core-strengthening exercise most days of the week. Fit fitness in whenever you can. Get up a half hour earlier and do an at-home exercise routine or a Beachbody program or devote part of your lunch break to taking a power walk. Why not get a few co-workers to join you or join in one of my online support groups to stay more accountable and motivated too!

Get enough sleep.
When you’re well rested, it is easier to stay in control of your emotions and cope with stressful situations. Eliminate any distractions, turn off the TV, shut down your computer and smartphone, and if necessary, set a bedtime alarm to alert you when it’s time to turn in.

Practice relaxation or meditation.
Spend a dedicated amount of time each day doing some stretching, yoga poses, deep breathing exercises, or simply taking some time out to listen to soothing music, read a book, or take a relaxing bath. This should help you wind down and collect your thoughts while promoting an overall sense of well-being. A little time to yourself may be all you need to recharge your batteries and tackle any remaining your holiday errands.

Manage your to-do list.
Chances are you can’t make every party, enjoy every holiday activity, or visit with every relative this holiday season, so decide what your priorities will be and graciously decline everything else. If something unexpected comes up, make time for it by eliminating another engagement in your agenda. Plan ahead, create a budget, make a shopping list, and research your purchases in advance. Shop online when possible. Prep and bake whatever you can for holiday meals in advance. Line up some helpers for gift-wrapping, meal contributions, party prep, and clean-up.

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How Sleep Affects Weight Loss

It’s not just poor diet and lack of exercise that are making Americans fatter and sicker these days — sleep deprivation also plays a role. Across the country, there are approximately 70 million people struggling to get a good night’s sleep. Some have trouble falling asleep, some can’t stay asleep, and for others it’s a combination of both.

Lack of sleep is a huge stress on the body and is associated with numerous physical and emotional problems, including diabetes, heart disease, stroke, a weakened immune system, and depression. It can also affect your weight. People tend to weigh more when they sleep less.

Studies show that when you don’t get enough sleep, it hinders your body’s ability to metabolize food properly. Lack of sleep interferes with the production of two important hormones, leptin and ghrelin, which help regulate your metabolism and hunger levels. Leptin is produced in your fat cells; it suppresses hunger and lets your brain know when your stomach is full. Ghrelin is produced in your stomach cells; its job is to stimulate your appetite, slow your metabolism, and decrease your body’s ability to burn fat.

With less sleep, your body produces lower levels of appetite-suppressing leptin and higher levels of appetite-boosting ghrelin. This means you’ll not only be tired from lack of sleep, you’ll also be hungry and you won’t feel satisfied even after you eat, which can set the stage for long-term overeating and weight gain. Additionally, if you’re sleep-deprived and feeling exhausted, you’re less likely to have the willpower necessary to stave off cravings for sugary and starchy carbohydrates and other unhealthy foods.

So, how can you break the cycle of sleeplessness? Ideally, you should be getting a minimum of 8 hours of sleep every night. People with certain health conditions may need even more. Unfortunately, the average American adult is getting only 6 hours of sleep a night, and many get even less than that.

Since most sleeping problems are caused by poor bedtime habits, follow these tips to a better night’s rest.

Remove distracting electronic equipment like computers or smart phones from your bedroom.

Refrain from caffeine, alcohol, and spicy foods before bed, and don’t eat a big meal right before going to sleep. If you’re hungry, choose a healthy snack that contains some good carbohydrates and lean protein.

Make sure your bedroom is dark and quiet at night. Consider investing in heavy curtains or a white-noise machine if you think it would help.

Create a comfortable bed by adding a foam, down, or mattress topper, and try to replace your mattress every 7 to 10 years.

Stick to a schedule of going to sleep and waking up at about the same time every day.

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Change Your Mental Mindset

Your mind controls your body. If your mind is positive, you will be positive, being positive or negative is a choice. Here are some helpful tips that will help change your mental mindset.

1.) Recognize your limits and your strength. Nobody is a jack-of-all- trades. There are things you will without a doubt do well and then there are other things that you won’t do so well and that’s okay. Recognize the areas where you are strong and focus on that.

2.) Change your environment. A neat, clean, organize place or area does wonders for the mind. Creativity flows easily. Create yourself an environment that allows for your mind to be at ease and you at best.

3.) Overcome inhibitors- inhibitors can come in many forms, it can be in the form of substances, food or even people. Whatever is hindering you, bringing you down or holding you back from moving forward seek to eliminate it. Set yourself up for success not failure.

4.) Implement assesses . Execute a plan of action and develop your talent. (hint: everybody on the planet has a talent in something) Have a solution in terms of goals and objectives and incorporate your talents to uniquely get it done.

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Tips for Eating Right for Life

Nutrition is personal, and it can seem very hard when you do not know what works. Read on to get some new ideas from the following tips.

Try to consume whole grains at every meal. Studies have shown that people who choose whole grains over refined carbs tend to be healthier. Some options for you are whole wheat pasta, brown rice, and especially whole wheat bread that you can include in your daily balanced and nutritious diet. By eating whole grains you are providing your body with both the fiber it requires along with nutrients that are not present in refined carbohydrate products.

If you reduce your portion sizes by a quarter at meal time, you will consume less calories during the day. This is a great tip for people who have a tendency to overeat, to decrease portion size and lose weight in a healthy way.

Try eating different types of protein, aside from meat, daily. Protein can come from a variety of delicious foods. You can try eating eggs, peanut butter, tofu, fish, nuts, beans, and more. You might choose to use some of these items as a main dish, or incorporate them into other recipes. Protein should be varied to remain interesting.

You need to eat enough healthy calories for your system to function properly. Eating roughly 2,000 calories of nutritious vegetables, whole grains and proteins is better than eating 2,000 calories of junk food. The types of foods you eat and the quantity you eat are equally important.

Gradually reduce the amount of sugar and sodium that you eat. Your taste buds will become used to this, and sugar and salt cravings will diminish. Your reduced intake of sugar and salt will help you become healthy. Start by making small changes to your diet and you will be less likely to give up on your overall goals.

Make sure your nutrition consists of plenty of lean meats and fish, low fat milk, whole grains and nuts if you care to be healthy. When you incorporate smart food choices into your nutrition, you will enjoy better health.

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How to Break a Plateau

Plateau. That dreaded word that you do not want to hear, let alone experience. We have all experienced a plateau at some time all of a sudden you stop losing weight or you just cant seem to run any faster. When you hit a plateau, don’t panic. It doesn’t necessarily mean you need to work harder or spend more days at the gym.

How to Break Through A PLATEAU:

Take an Active Rest- Active rest rejuvenates the mind and the body and allows for overworked muscles to rest and rebuild.

Eat Properly-As you increase your fitness level, your body’s metabolism may increase and so will your calorie needs.

Mix It Up-If you do not vary your workout routine your body will eventually run on cruise control, and you will experience a plateau. Changes in your routine will surprise the body and force it to adapt, bringing you to new levels of fitness.

Different Day, Different Intensity-Varying your activities, specify different days of the week as low, moderate or high-intensity days. Try interval training work at a low intensity for a couple of minutes and increase to a high intensity for a couple of minutes, and repeat.

Get Enough Sleep-Be sure you are getting enough sleep. Getting the right amount of sleep for your body will allow time for your muscles to recover from exercise

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Habits to Better Nutrition

1. Drink water. Drink a glass in the morning before eating. Add lemon juice for an extra boost. Keep a water bottle close by as you go about your day. A glass of water before meals can also help keep your family from overeating. Opt for water rather than juice, milk or soda most of time.

2. Have a plan. Having a plan takes out the stress caused by last minute meal decisions. Without a plan you are more likely to reach unhealthy quick options or grab fast food on the way home. A planned meal will almost always be more nutritious, not to mention that it will also save you money. Plan a week, two weeks or even a month ahead. Make a list of your family’s favorite foods for breakfast, lunch, snack time or dinner as a reference and then fill in the calendar. Buy the groceries and do the prep. Don’t worry if you can’t always follow it to a tee. Life happens and things come up, but have a plan and do what you can to stick to it.

3. Keep a well stocked pantry. Another time you will be more likely to crave and eat something less than nutritious is when you find your cupboards bare. Keeping the basic items that you use often readily available will help meal preparations to go more smoothly and successfully. You’ll open the fridge or the pantry and see options and options are good to have.

4. Stock up on a variety of fruits and vegetables. We could all use more fruits and veggies in our diet, but if they’re not in our kitchens and in our fridge, we don’t even have the option. Fresh fruit is easy to have at every breakfast and make great snacks (or even desserts). In order to eat several servings of vegetables each day you need to make sure they are served with lunch, dinner and in between (or you can consider drinking ShakeologyÒ that has over 9 servings of fruits and vegetables in one glass and be done – safe for kids too!). If your kids wander in looking for something to eat before dinner is actually ready, a plate of fresh veggies set out can curb their hunger and assure that they still have an appetite come dinner time.

5. Limit treats. First I have to admit that I have a sweet tooth. But I also recognize that there is way too much sugar in the standard American diet. Perhaps just choose one or two days a week for treats to have something to look forward to, which makes it easier to say “no” at other times during the week. Be adventurous and try sugar substitutes (like honey, truvia or stevia).

6. Cook in bulk. One of the hardest parts of healthier habits is that they take time. When you take the time out of your busy day to prepare a nutritious dinner, really make it count. Make extra to have enough for dinner, for lunch the next day and then two more meals worth in the freezer to eat in another week or two.

7. Choose real food. As easy as it is to grab a freezer meal or pour something out of a box or a can, these options are anything but nutritious. They are usually highly processed and include an abundance of sugars, sodium, bad fats and empty carbs.

8. Enjoy your food. Take time to sit down and enjoy the food you eat. Taste the flavors and thoroughly chew. This will aid your digestion and can be valuable time to visit with your family or reflect on your day.

Don’t let the fact that leading a healthy lifestyle can be challenging. It does make a difference and it is worth the extra effort.

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Tips for a Healthy Weight

Tips for a Healthy Weight

Small changes in eating habits can pay big dividends in overall health. By evaluating your family’s eating habits, you can make subtle changes that build a firm foundation for your own future health and your family. And no matter what you weigh, you can develop and maintain a healthy lifestyle by following simple tips for healthy eating.

Color your plate: Make half of your plate fruits and vegetables. Fruits and vegetables are packed with fiber, water, vitamins and antioxidants and should be included in every meal every day. They fill you up without excessive calories and are a key player in maintaining a healthy weight. The health benefits to eating a diet rich in fruits and vegetables are nearly endless. Fruits and vegetables aid in lowering blood pressure, reducing the risk of heart disease and stroke and possibly some cancers. So, do yourself a favor and stock up on the fruits and veggies, or better yet―grow your own! Hate veggies? Consider Shakeology as an alternative to getting all of your servings in a day in one glass plus it tastes delicious! (learn more at http://www.shakeology.com/michelevaron)

Skip the sugary drinks: Drink plenty of water: Water is an essential nutrient, which means that we need to consume it to live, and drinking water is essential to maintaining a healthy weight. The feeling of thirst can often be mistaken for hunger. If you’re not well hydrated, you may be more likely to over-consume calories at a meal. We know that it is easy to over-consume calories when they are in liquid form as opposed to solid food. Drinking high-calorie, sugary drinks including diet drinks can cause weight gain and increase the risk of developing type 2 diabetes. Water is calorie free, so drink up!

Eat mindfully: Take time to appreciate and taste your food. Try taking one bite of food and chew it at least 20 times. Make it last for over a minute. Taking more time to eat is a very effective tool to decreasing how many calories you eat and to losing weight.

Set realistic goals for yourself: Set goals that are challenging, yet achievable. Your goals should relate to the matters which you have the power to change. They should be goals to change your behavior and lifestyle. Make a goal that includes boundaries and specifics, such as: “Starting Sunday, I will cook a healthy meal on the weekend, from which I can pack my lunches for the weekdays. I will do this at least twice every month.” When you set goals, don’t forget to ask yourself why you want to do this. The reasons why you want to live healthfully, such as for the sake of loved-ones and to reach your personal goals, should be the central motivation for your weight-loss goals.

Balance food and physical activity: People who engage in high levels of physical activity are more likely to weigh less. Aim for 30 minutes of physical activity in a day. Or get a pedometer or FitBit to track your steps every day and aim for 10,000 steps or more per day. Try finding an activity that you enjoy to keep things exciting. In order to lose weight, you need to burn more calories than you consume in a day. Take it one step at a time, and make a goal to move more and to eat less. If you need recommendations for a fitness program, I am here to help you with that too!

Keep a food journal: Keeping a daily diary of what you eat is a great way to maintain focus. It’s easy to forget what you ate. The occasional nibble throughout the day can add up. Journals have come a long way since the improvements offered through electronic technology. Try approved, free smartphone apps such as MyFitnessPal or Lose It to track your daily intake. These apps calculate how many calories you eat in a day and compare it to your daily recommended calorie goal. They are user friendly and are helpful in communication with your health-care provider or dietitian. A food journal is probably the best tool that you can use when working with a dietitian to improve your diet and lose weight.

Eat breakfast every day: Breakfast is the jumpstart that your body needs for the day. Make a point to start every day breakfast. People who maintain a regular meal pattern tend to maintain a healthier weight. It’s important to eat three meals a day so that your body has a regular source of fuel, which is the food that you eat. The habit of eating a large meal at one time and the habit of going for a long time without eating can both lead to weight gain. Shakeology can also be a great, quick and easy on the go breakfast.

Cook your own food: Get a new cookbook or check out Pinterest to search and “pin” favorite recipes. Try simple changes to flavor your foods such as adding olive oil, garlic and fresh herbs to steamed vegetables. Losing weight is a lifestyle change, and any changes that you make to lose weight have to be realistic changes that you can maintain for the rest of your life. A bland and boring diet is probably not a realistic change to help you to lose weight. Make a goal to prepare healthy foods that taste delicious.

Choose healthy carbohydrate sources: Avoid weight-loss advice that advocates “no carbs.” Be an advocate for healthy carbohydrate sources like fruits, vegetables, whole grains and beans. These carbohydrate sources promote good health by delivering vitamins, minerals, fiber and an abundance of important phytonutrients. Avoid refined carbohydrates like those in soda, white bread and sweets, which can promote weight-gain and diabetes.

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