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DSCF7147 IMG_0034 cranberry_bowl cranberry_bowl Survive the Season

Survive the Season!

Christmas decorations adorn the malls and once again, the holiday season seems to be coming at us full speed! As you plan for the holidays, make sure you also have a plan for staying on track with your fitness and nutrition goals. Too often life gets busy or stressful and the first things to go are clean eating and regular exercise, when in fact, these are the very things that will help us manage stress in a more effective way. During busy times, it’s important to take care of yourself and make time for you…it’s the best gift you can give to yourself! After all…you’re worth it.

Here are some strategies to help you stay healthy and happy during the busy Christmas season…

• Schedule workouts – put them in your agenda and keep that appointment with yourself
• Don’t skip it – can’t do a 60 minute workout? That’s okay! Squeeze in a 20 minute power session rather than
skipping your entire workout
• Make sure you get adequate sleep
• Pack a cooler when you leave the house so you always have healthy meals and snacks when away from home – there are
plenty of temptations, especially at this time of year
• Eat before you go to the Christmas party – you’ll overeat if you arrive hungry
• Don’t hover around the buffet table at parties – fix yourself a plate, stop eating when it’s done, and step away from
the buffet
• Don’t do it all – ask for help with meals, shopping, planning, and hosting functions
• Find some quiet time – be kind to yourself by spending time doing something that helps you to relax and recharge
• Keep alcohol consumption to a minimum – choose a cranberry juice spritzer instead of an alcoholic beverage – put it in
a fancy glass with a nice garnish, nobody else will know or care if you have alcohol in your glass or not

Make it through the holidays feeling like you’ve had a break instead of feeling like you need one. Eat, move, and be merry…in a healthy way!

Have a happy, healthy day!
Signed, Denise

November 11, 2012 0 Comments
Blog_TakeKitchenWithYou

Take the Kitchen with You!

Eating healthy when you’re away from home can be made easy with a little planning and time management.  When you leave home each day, be sure to take a cooler filled with fresh, nutritious food.  Armed with everything you need for the day, you’ll be able to avoid fast-food, vending machines, and even worse; skipped meals.  Here are some strategies to make “taking the kitchen with you” a little easier:

  • Designate a shop, chop, and cook day.  This is the day to plan and prepare for the week ahead.  Make big batches of food that will be easily packed into your daily cooler or for family meals at home.  The time you invest on this day will save you time, money, and poor food choices for the rest of the week.
  • Make an extra serving at dinner for tomorrow’s lunch.
  • Wash, cut, and store fresh vegetables as soon as you get home from the grocery store.  They’ll be easy to grab-n-go.
  • Think about how many hours you’ll be away from home; pack enough food to eat a small meal every two to three hours…and one extra (you never know when you’ll be away a little longer than expected).
  • And my favourite!  Pocket Food!  Always have a little bag of something in your purse or pocket…nuts, trail mix, granola bars, whole food meal replacement bars, etc.

Wherever life takes you…be prepared…take the kitchen with you!

Have a happy, healthy day!
Signed, Denise

September 17, 2012 0 Comments
Blog_GoalCheck

Goal Check!

Every few months it’s a great idea to do a personal inventory. Check in with yourself and ask a few important questions related to your lifestyle:

• Do I feel balanced?
• Do I feel well, healthy, and energized?
• Am I as physically active as I should be?
• Am I eating clean and making wise food choices?
• Are the goals I set earlier in the year still relevant? Am I on the right track to achieve them?

Taking the time to evaluate these and other important aspects of your life on a regular basis will help you to stay focused and connected to your goals. Perhaps the goal you set six months ago is no longer the right goal for you, or maybe it was an unrealistic goal, maybe something about your life has changed and a new plan is necessary, or you’ve simply changed your mind. It may be time to set a new goal or to develop a new plan for an existing goal. And remember, abandoning a goal is perfectly fine too…if it’s no longer the right one for you.
For those of you who are on target and happily working toward your goals…stay focused and keep your eye on the prize!

Have a happy, healthy day!
Signed, Denise

September 17, 2012 0 Comments