Healthy and Fit During the Holidays

by Lisa Golebieski, M.S.

We all love the tantalizing tastes of the holidays….our favorite traditional foods and comfort cuisine.  We should all indulge and enjoy these foods during special occasions while also adding in some ways to stay healthy and fit.

Keep some of these tips in mind while enjoying the flavors of the holiday season!

  1. Start your day with two eggs.  At just 85 calories each, they are high in protein which will make you feel full and satisfied.  They are also rich in nutrients such as B12, A, D, E, zinc and iron.  All of these vitamins work together to help burn fat and control calories.
  2. Drink white tea to boost your metabolism.  It is rich in EGCG which helps prevent and expel fat cells.
  3. Snack on heart healthy nuts such as peanuts, walnuts, cashews or almonds.  They are high in protein and fiber which will keep you satiated.  Peanuts are especially high in arginine, an amino acid known for reducing body fat storage.
  4. If there is no time to hit the gym, just walk and stand as much as possible throughout the day.  For example, standing at your desk while taking a phone call helps boost metabolism or instead of sitting down to watch the news, stand up during the commercials.
  5. Get some sunshine.  It helps the body’s production of serotonin which wards off stress and cravings.  Sit in the sun or a brightly lit room for 15 to 20 minutes a day.
  6. Enjoy a daily mug of hot water and lemon juice with a dash of cinnamon and ginger. The lemon has citric acid to stimulate gastric juices to help speed digestion and reduce bloating.  The cinnamon helps balance blood sugar and reduces cravings. Ginger can help rev up metabolism by 20%.
  7. Eat more fish or take omega-3 fatty acids.  The Omega-3’s increase levels of enzymes that ignite the body’s main metabolic system known as the mitochondria.  Try eating 4oz of salmon or mackerel or 1,000 mg of fish oils. Remember to take omega-3 supplements with the largest meal of the day for best absorption.
  8. Get plenty of sleep or take a daily cat nap if time allows.  Your body will thank you for the extra rest by balancing hormones, improving mood and regulating cortisol levels.

Cheers to balancing the fun with the healthy!  Eat and be merry…..for life!

Lisa Golebieski, MS  Holistic Nutrition Consultant


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