Tips to Stay healthy during the Holidays
As the nights grow longer, the blisteringly hot summer air turns into a cool breeze and one thing becomes certain: fall is here.
Autumn signifies the appropriate time for pumpkin carving, apple picking and– of course– eating yourself into a stupor.
We have all been there. One slice of apple pie turns into four, and before you know it you are staring at the white bottom of a pint of Ben & Jerry’s.
Here are some tips for avoiding that autumnal regret.
Alternative Snack Options:
Protein is extremely important in maintaining a healthy diet as it aids in muscle healing and growth, so it is important to include good sources of protein into your meals. That can be difficult when most desserts consist of mainly carbohydrates, fats and sugars. Here are some snacks that have more protein and less sugar than your average dessert.
Lenny & Larry’s Complete Cookies-
Cookies are a holiday snack essential, and Lenny & Larry’s cookies allow you to enjoy a baked snack while packing on extra protein. They have flavors like chocolate chip and peanut butter available at most grocery stores as well as other flavors available online and in select markets. Lenny & Larry’s Complete Cookies are entirely vegan. They have a slightly dry consistency, but that does not take away from the great flavors.
thinkThin Protein Cakes-
Most cakes are full of sugar and offer no nutritional benefits. The average calorie count for a slice of cake ranges from 250 to 500 calories. thinkThin makes decadent gluten-free protein cakes with 12 grams of protein and one gram of sugar. Each package includes one serving of two protein cakes at only 170 calories combined. While most baked protein snacks are bland and dry, thinkThin has perfected a deliciously moist supplemental snack.
Halo Top Ice Cream-
With less than 400 calories per pint, Halo Top Ice Cream is a delicious alternative to traditional ice cream brands. Because this is a popular brand, most flavors are available at major grocery stores like Ralph’s or Stater Bros. They have a variety of flavors including birthday cake and chocolate covered banana. Halo Top also offers dairy-free ice cream options for those who do not eat dairy products. The consistency of their ice cream is more light and airy than other ice cream brands, but rest assured– the flavor is still there.
Talenti Gelato-
Talenti Gelato is another great low-calorie ice cream substitute for brands like Dreyer’s. While it may not be entirely healthy, most flavors are only about 120 calories for every half cup. The gelatos are full of flavor with fewer calories than the average pint of ice cream. They are also available at most major grocers.
Exercise-
Exercise is a crucial component in staying fit, and outdoor workouts may be out of the question due to rain or cold weather. However, there are plenty of ways to work out inside.
If you are not already enrolled in a gym membership, plenty of affordable gyms are available. Chuze Fitness, Crunch Fitness and Fitness 19 are some well-known gyms that offer subscriptions from $8-$20 /month. Most of these gyms do not offer amenities such as steam rooms or hydrotherapy, but they do contain the essentials like treadmills and weight racks. If you are just getting started at the gym and do not know how to begin, here is an excellent website that has many workout plans for whatever your goals are.
If the gym is not an option for you, here are some easy home workouts to burn off some of those excess calories.
Push Ups- 4 sets of 15 reps
Diamond Push Ups- 3 sets of 12 reps
Seated Dips- 4 sets of 12 reps
Lunges- 4 sets of 15 reps/leg
Squat Jumps- 4 sets of 10
Plank- 2 sets of 30 seconds, 1 set of 1 minute.
MyFitnessPal
Calories count and when all else fails, you need a good way to track your daily intake. The application from Under Armour, MyFitnessPal, is a great way to keep tabs on your daily food intake. There are other calorie counting apps on the market, but this one is easiest to use and log food into. It is also compatible with other fitness applications, so if you have a Fitbit, Samsung Health or an Apple Watch, this app shares data about your daily activity to adjust your caloric limit. MyFitnessPal generates a caloric limit based on your body weight, age, level of activity and fitness goals. You can log your meals into the system either manually or via barcode scanner for more well-known brands. MyFitnessPal also allows users to search popular restaurants like McDonald’s or In-N-Out. They provided their entire menu so that users can simply tap on the food they purchase and all of the nutrition facts, and calorie amounts are logged automatically.
Most Importantly
These are tips, not standards. The most important part of health is feeling well. This includes mental health. Do not be discouraged if you do gain weight. There is no ideal body type and no one should be ashamed of how they look. Happy eating!
