Posts

Surviving the Holidays without Gaining a Pound! (…Even Lose a Few!)

 

 

We all want to enjoy the holidays, and of course, the good food, but most of us don’t necessarily want to sign up for extra pounds of weight gain that is so typical between Thanksgiving and Christmas.  Add to that the lowering of our immune defenses with sugar and other unhealthy foods, which allows colds, flus, and other diseases to get a foothold in our bodies. With weight gain and lingering sicknesses, how can we really ‘enjoy’ the Holidays? Is there a way that we can enjoy the company of others and the food without gaining a pound, and actually even lose a few in the process? The answer is, absolutely YES! Here are some tips and guidelines to not only allow you to survive the holidays, but to feel great and move into 2019 with a healthy lifestyle:

(We will unpack each of these in more detail over the next few weeks, so stay tuned)

 

1. Stay Well Hydrated (1/2 BW in oz. of Water)

Quality Spring or Artesian Waters

2. Cleansing Nutrient Dense Breakfast

Eggs & fruit (1 cup or 1 piece)

Fruit Only (1 cup or 1 piece)

Fresh made smoothie

Fresh made vegetable juice

Bone broth

Kombucha

3. Snack on Raw Foods Throughout the Day in Between Meals

Raw veggies

Raw nuts and seeds (walnuts, pecans, almonds, brazil, pumpkin, & sunflower)

Raw Food Bars

4. Start Your Meals with a Large Salad

5. Use Healthier Substitutes:

Proteins: Free range poultry & eggs, grass-fed meats & dairy, & wild caught fish

Sweeteners: Organic, Raw honey, maple syrup, & stevia

Cooking Oils: Organic Avocado oil, coconut oil, sesame oil, grass-fed butter, & Ghee

Flours: Organic Coconut and Almond flours

6. Prepare a Healthy Dish and Let that be the Main Portion
7. Pair Your Food Properly

Veggies, Protein, & Healthy Fats (Raw nuts & nut butter, seeds, olives, & avocado)

Veggies, Protein, & Healthy Carbs (Root Vegetables)

Veggies, Protein, & Dessert or Alcohol

8. Incorporate Intermittent Fasting

  • 5:2: This method allows you to eat normally five days a week. The other two days are your fasting days, although you do still eat. Just keep it between 500 and 600 calories.
  • Eat-Stop-Eat: With this one, you restrict all food for 24 hours, once or twice a week.
  • 16/8: You eat all your daily calories within a shortened period — typically 6 to 8 hours — and fast for the remaining 14 to 16 hours. You can do this every day, or a few times a week.

9. Support Digestion with Targeted Supplementation

Digestive Enzymes- before cooked meals

Betaine HCL with Pepsin-after cooked meal.

10.Exercise Regularly (At least 20 mins 4X a week)

 

SURVIVING THE HOLIDAYS WITHOUT GAINING A POUND!

How much water should I drink?

b1I often get this question and 99% of the time, individuals are not drinking enough. I could go into this long rant on the benefits of water and how bad dehydration is for virtually every physiological process of the body, but I want to stick to the question.

 

So, how much water is enough? The recommendation given by Dr. Bob Marshall, PHD in Nutrition is 1/2 of your bodyweight in ounces + 10%.

For example, if you weigh 200lbs, then you would need 120 oz of water per day (that’s just shy of a gallon 128oz).

You may be thinproperty-youking, ‘That’s impossible! I’d be going to the bathroom every 2-3 hours.’ Actually, urinating every 2-3 hours is quite normal if you are getting enough water.

If you are only drinking 60 oz per day, then I would suggest increasing 8oz every 3 days to allow your body to adjust.

Also, try starting your day with the largest intake of water..32 oz or so. Don’t wait until you feel thirsty later on because you are already dehydrated at that point.

 

 

For a Successful Healthy Lifestyle, Throw out the Junk Food

Throw away the junk food!

This may seem obvious, but a smart way to stay on top of your healthy lifestyle is to throw away junk foods and beverages that are not on your plan. Just like watching TV instead of exercising, having unhealthy food and beverages in the house that work against your plan (especially those items that you often crave) can be tempting enough to lead you down the wrong path. The same could be said for someone battling addictions of any kind. It is wise to put yourself in less tempting and safe surroundings if you hope to beat the addiction. So, if you want to have a healthy lifestyle, and reach your weight loss or fitness goals, rid the house of tempting food and beverages.

‘No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it.’  – 1 Corinthians 10:13