New Year, Better Me
We’ve made it, 2021 is right around the corner….. tomorrow, to be exact. And, what a year 2020 has been! I hope this article finds you and your loved ones healthy and well. One thing I know for sure is that we each have the power to make this coming year better for ourselves by planning and setting an intention.
We’ve made it, 2021 is right around the corner….. tomorrow, to be exact. And, what a year 2020 has been! I hope this article finds you and your loved ones healthy and well. One thing I know for sure is that we each have the power to make this coming year better for ourselves by planning and setting an intention. We mustn’t leave anything to chance, especially those things in which we can control. Specifically, I’d like to share about the control we have over our eating and nutrition goals.
“A new year doesn’t necessarily have to mean a new you, but it can definitely be the opportunity for a better you!”
Let me ask you a question…. Have you ever heard the quote, “You can out exercise a bad diet”? Well, it is quite true! I bring this up, because usually during this time of the year, we set up goals to workout out more, lose weight, fit into some particular outfit, or even exercise more. However, sometimes your exercise and weight loss efforts may be in vain, if you do not follow-through with the proper nutrition focus.
One of my main goals this coming year is to focus on proper nutrition, including centering my attention on macronutrient review and portion control. Have you ever taken the time to really dig in and take control of your nutrition? I mean, really take the time to plan your meals. That would include a fair share proteins, fats, & carbohydrates, and even figuring out how much to eat and when to eat it.
Please remember, do not place undue pressure and unrealistic expectations on yourself during this journey. One of our goals should be to keep things simple and minimize stress, not the opposite. Keep in mind that any positive changes or adjustments you make for yourself are just that, for YOURSELF, for you! Also, keep in mind that you do not have to go on this journey alone. I’m willing to share and guide you forward as you make these life changes. With that being said, I'll be providing my clients with weekly check-ins and personalized, detailed information on the following:
easy-to-understand nutrition education
food diary templates
guidance for reading food labels
snack and hydration options
and more!
I should let you know, no matter whether you choose to join me or not, just strive towards making the changes you need to make for yourself and for your health. If you choose to join me, just click the link below to reach out to me. We will discuss your options and how I can help! A new year doesn’t necessarily have to mean a new you, but it can definitely be the opportunity for a better you. Do the research, make the changes, and move forward into a blessed 2021.
Why Walk?
In my opinion, walking has to be one of the most underrated forms of exercise. I mean, think about it… this is an activity that most of us do on a daily basis. It might even be safe to say that we take for granted just how easy it is to step out and put one foot in front of the other.
In my opinion, walking has to be one of the most underrated forms of exercise. I mean, think about it… this is an activity that most of us do on a daily basis. It might even be safe to say that we take for granted just how easy it is to step out and put one foot in front of the other. There are so many resources and tools available to track your mileage, pace, and number of steps…but, what does it all really mean? Let me help!
According the World Health Organization (better known as WHO) guidelines, which were updated recently (November 2020) for the first time in 10 years, the suggestion is to reduce your sedentary time, getting at least 150 to 300 minutes of moderate-intensity aerobic physical activity or 75 to 150 minutes of vigorous-intensity activity per week, and focusing on strength training. A key message shared by WHO is that all physical activity counts. It can be done as part of work, sport and leisure or transport (walking, wheeling, and cycling), as well as every day and household tasks.
With all of that important information taken care of, my message to you is simply to MOVE! Whether you head out for a neighborhood walk or on the treadmill, just make the most of your activity. If the weather doesn’t permit, or you don’t have a treadmill, simply start by walking safely back and forth throughout your home or workplace. You can even walk or march in place. We do not have to make activity difficult, just be determined to make it happen!
Now, how much walking should we be doing? I’m sure at some point, you’ve all heard about the goal of walking 10,000 steps per day. But, I would suggest finding a method of measurement that works best for you and your goals, whether it be steps, miles, the distance from one fire hydrant on the block to the next one, or simply a certain number of minutes. What will prove to be most important is increasing whichever method you choose, appropriately and in a timely manner to properly challenge yourself. The moment you feel comfortable is most likely the moment you need to increase the intensity!
So, now that we’ve discussed some of the details of walking, let’s discover some of the many benefits of walking for your health. Walking can improve cardiac risk factors such as blood pressure, diabetes, vascular stiffness and inflammation, cholesterol, and mental stress. Every step, every mile helps, but the key is to be consistent. Remember, whether you’re outside enjoying nature and fresh air, or you’re more comfortable in the safety and familiarity of home, just move…just walk! Your body and mind will thank you for it!
Holiday Eating Tips
Before your Christmas and New Year’s Eve celebrations, here are some tips for a more successful holiday eating season. During the holidays, it’s important that we have a plan. Think about it….you make a list of gifts to be purchased and decorations to be hung, let’s decide to put that same effort into planning proper meals…
Woohoo! We are smack-dab in the middle of the holidays, my absolute favorite time of the year. I love spending time with family, Christmas music & movies, and lots of delicious foods. It’s important that we go in with a plan. Think about it….you make a list of gifts to be purchased and decorations to be hung, let’s decide to put that same effort into planning proper meals.
Before your Christmas and New Year’s Eve celebrations, I just wanted to share a few reminders with you. Most importantly, I would advise you to stay away from desserts, cocktails, and rich savory side dishes!!! Okay, bad joke…. That thought process is unrealistic AND unnecessary, especially during these times.
However, what I do suggest (and, what I will do, myself) is to be mindful. Mindfulness is defined as “the quality or state of being conscious or aware of something. A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.” That is a lot to digest (no pun, intended), but it corroborate my point perfectly. Instead of filling up your plate with heaping helpings of all your favorites, really take time to think about what you really want to eat during your sitting. You don’t have to eat everything right now…. You can always come back later, after you’ve given that serving enough time to digest.
Specifically, my tips for a more successful holiday eating season are as follows:
Create a new recipe with healthier ingredients. Or, adjust one of your longtime favorite recipes with healthier ingredients. This tip applies to savory side dishes and treats to satisfy your sweet tooth.
Practice portion control. This means choosing a healthy amount of a certain food. With portion control, you can still enjoy the foods you love, without overeating.
Limit holiday cocktails, or at least, choose healthier options for your cocktails. Create new favorites that do not use fruit juices, creams, etc. to minimize sugar. Try a dry wine over a sweet wine. A little research will go a long way in helping you decide.
Keep drinking water! Sometimes, we can mistake our thirst for hunger. Drink water at regular intervals throughout the day, even if you don’t feel thirsty. This can aid in preventing dehydration, which will assist you in knowing the difference between thirst and hunger.
And last, but not least, keep moving! Consider a virtual holiday 5K or 10K on Christmas morning or even a short walk after your meal. If you really want to get active, try something you haven’t done before: do a rotation of squats, calf raises, and leg lifts while you’re standing in the kitchen cooking. If that doesn’t work for you, hop up and get in some brisk walking or stair climbing on these special days.
Whatever you choose to do, please enjoy this holiday season, even if it didn’t turn out as planned. Make the most of your days, no matter what it looks like. As 2020 comes to an end, take time to count your blessings and practice gratitude for all you have. And, please, stay safe!