How to Celebrate without Sabotage
Have you ever been working on yourself, gaining some momentum and results? You’re committed and energized to continue the work of better health, but sometimes it feels like you just can’t get out of your own way? Or maybe you’re committed to not even thinking about improving your health until January.
Here are some conversations I hear often:
I have a lot of work lunches and dinners that make it difficult to eat well or lengthen my fasting schedule.
We travel a lot of generally have social events every weekend.
My family time is non-negotiable and it always involves a lot of food and alcohol.
I’m literally booked every weekend until the end of the year.
These events with family, friends and coworkers can make it seem like you’re NOT in control of your habits. And to some degree, that could be true (but we can learn ways to adjust our control dial).
Being healthy and practicing eating behaviors that prevent chronic disease doesn’t equal living in a bubble without any social life. We know that can’t be the best life, but at times, we can believe that change is nearly impossible without sequestering ourselves in a room by ourselves.
We’re definitely heading into a season where we will find ourselves obligated (willingly or not!) to more than the normal routine, and because of that, we can celebrate! And with a few helps (hacks, tips, tricks, habits—whatever you want to name them — they help!), we can thrive through these next 7 weeks without gaining unwanted fat, guilt, shame and disappointment.
Here are 3 things to help you stay on track while living a celebratory life:
Drink between 3-4 quarts of water + electrolytes every day (Do Not skip the electrolytes — sodium, potassium and magnesium are the big ones). This practice helps you not spiral out of control with hunger, dehydration and especially cravings. Adding electrolytes improves hydration levels better than plain water. It’s an old and tired (and untrue) myth that salt is bad for you. Please put some salt in your water and you’ll soon see how much better you feel. Here’s my favorite brand of electrolytes.
Accumulate movement all day long, even if you have a regular workout routine. Recent studies are showing the intermittent movement makes a BIGGER impact in insulin sensitivity than continuous movement. Now don’t go quitting your gym yet, because workouts, especially strength training is crucial to being healthy, but regular, short bouts of walking during your day creates a great chemical environment in your body (lower sugar and insulin levels, lower stored sugar in muscles and liver, and less sugar in the brain!). Remember, there is NO SUCH THING as a healthy sedentary person. As an added bonus, intermittent movement also makes you more productive!
Eat carbohydrates after you’ve eaten protein and fat. This habit can help mitigate the blood sugar response to carbs better than when they are eaten first. For example, when you’re at a restaurant, typically one of the first things served is bread. Instead of diving right in (especially if you enjoy bread and can digest grains without complication) try eating the bread last (or at least after the salad portion!). This will seem strange at first, but we know that carbohydrates eaten at the end of a meal, even dessert, has a blunted affect on blood sugar. How amazing is this information? Eat veggies, proteins and fats before carbohydrates and your blood sugar and insulin levels will be lower, in this study 30% lower, than eating in reverse order.
These seemingly insignificant and small habits will add up over time, and especially during the seasons we are in currently. Every new habits takes some practice, but like all valuable things, we improve with repetition.
If you’d like a customized eating and exercise plan that you can enjoy and celebrate with confidence, reach out! There’s no time like the present to give yourself the gift of health.
If you’re interested in a free tool to improve your habits this holiday season, click the link below and start implementing these simple AND strategic behaviors today!
