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Staying on Top of Your Fitness Goals During the Holidays

Posted by InterHealth Nutraceuticals on Fri, Dec 05, 2014 @ 08:30 AM

One of the biggest keys to fitness is maintaining dedication to your personal goals, whether that means eating a certain amount of calories per day, maintaining portion sizes, losing inches, or completing a certain number of reps. But the craziness of the holiday season often results in losing track of your goals. Even when you mentally track your fitness and health goals, during the holidays your time is filled with other things that prevent you from physically accomplishing them. Suddenly, everything else seems more important (and more fun!). Traveling out of town to visit family, company ski outings, and holiday parties fill up your calendar starting in November. Personal fitness goals are often derailed by all of these things. Add to this the vast quantities of delicious and tempting foods around every corner and you’ve got a challenge on your hands.

Stay strong! Here are 6 ways to stay on track and keep your fitness goals during the holidays:

  1. Sleep at least 6 hours each night. Sleep may not seem like the best way to lose weight, unless you are sleepwalking. But sleep allows your body and mind to process everything from the day before and be rejuvenated to take on the next day ahead. You’ll be more active in both mind and body, not to mention being prepped to take on the little holiday stresses that arise.
  1. Take a walk after big meals. The first thing your body might want to do after a big holiday meal is fall into a deep sleep on or slump over on the couch next to Uncle Ed. But don’t allow this deflated feeling to keep you cooped up! Fit in a short family walk afterlarge meals to keep your body processing the food.
  1. Eat smaller portions. The holidays are usually filled with an array of decadent delights as far as the eye can see. Meats, rolls and jelly, potatoes and gravy, and - oh - the desserts! Pies. Cakes. Hot Chocolate and other sugary drinks. The trick to being able to enjoy the flavors and not spoil your hard work is smaller portion sizes. A few bites of everything is better than gorging yourself or not allowing yourself to enjoy the holiday foods at all.
  1. Stay hydrated. Don’t fall into that common holiday trap where eggnog hot chocolate and champagne become your main source of hydration. The human body needs water to stay at its best both physically and mentally! A lack of water can cause headaches, while more water intake can help keep your metabolism running and cleanse your system of impurities.
  1. Add spices and seasonings that boost metabolism. Being indulgent isn’t always bad. Adding spices like red pepper and cinnamon to your meals can actually help speed up your metabolism - meaning your body can process the foods you are eating more easily.
  1. Plan physical family outings. Depending on where you live, the holidays bring chillier weather. But be careful not to stay sequestered inside the entire time! Join up with some friends for a snowshoeing adventure or help the little ones build a snowman. To include older family members, try caroling in your neighborhood. Even small outings help maintain your physical exercise quotas.

Beginning the holidays with an understanding of the temptations and challenges that await you will prepare you to keep a firm grasp on your fitness goals. Every method you follow to stay on track is one more great triumph on your path to the fitness finish line!

Extend your string of triumphs by adding SLIMit to your fitness regime. Two doses daily can give you that extra nudge toward your weight loss goal.

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Tags: Exercise, Holidays

The Healthy Holiday Cheat Sheet

Posted by InterHealth Nutraceuticals on Mon, Dec 01, 2014 @ 03:00 PM

The holiday season can be tricky to navigate when you’re trying to monitor your calories and fitness. On top of all the temptation, the added stress around the holidays increase your chances of overeating. That’s why we have put together a cheat sheet of smart ways to help you make healthy choices during the holiday season without missing out on any of the fun!

  • There are many temptations around the holidays, but the best way to set yourself up success starts with a well balanced meal. Grab a plate, fill half the plate with fresh veggies, and the other half with lean protein and healthy whole grains. A meal like this will fill you up with good nutrition and help fight off cravings throughout the evening!
  • Avoid dishes covered in cream sauce or cheese. Although these may be delicious, these ingredients are generally loaded with fat and extra calories. Instead, try topping your dish with spices and herbs like rosemary, cloves, and sage. This will be pleasing to your palate, and leave you feeling great.

  • Instead of consuming full dessert portions, limit your sweets by sampling a bite of your three favorite desserts. You will significantly cut your calorie intake and still satisfy your cravings.

  • Don’t drink your calories! Seasonal beverages like egg nog, hot cocoa, apple cider, and cocktails harbor all sorts of hidden calories. Allow yourself to indulge in a small serving, but then sip on some naturally flavored sparkling water for the evening.

  • Manage your stress. 75% of U.S. adults claim to experience higher levels of stress around the holidays. Studies show that when we are stressed, we consume far more calories. Realizing and managing your stress by meditating, going on walks, or even talking with a friend can be the key to getting through the holidays guilt free!

Keeping off the holiday weight can be a challenge, but it doesn’t have to be! It’s okay to indulge and have a good time, but be aware of your portions, as well as any calories that may be hidden. In addition to the tips above, drink a full glass of water with a natural supplement like Meratrim 30-minutes before breakfast and dinner to help control your hunger and food cravings over the holiday season!

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Tags: Exercise, Holidays

A Guide to Celebrating Healthy Holidays

Posted by InterHealth Nutraceuticals on Mon, Nov 17, 2014 @ 04:26 PM

As the time to celebrate with friends and family draws closer, it’s good to be aware of the health and nutrition habits that can fade during the holiday season. Healthy holidays are possible, but there are steps that need to be taken to stay on track as the temptations of holiday parties, warm blankets and delicious sweets start to swirl around us.

 Our 8 Tips for Healthy Holidays:

  • Follow the 80/20 rule. It’s okay to indulge during healthy holidays, but make sure it’s just indulging and not habit-forming. At least 80% of what you are consuming should be very healthy and 20% can be the holiday treats you’ve been waiting for. Hold out for the treats you really love so you don’t give up health and consume extra calories for something you can’t fully enjoy.
  • Don’t skip meals. Skipping meals will not compensate for an unhealthy treat you had at a party. In fact, it could make you even hungrier and increase your likeliness to overeat. Be sure to eat a sensible meal before you attend holiday gatherings so you can enjoy a few treats without having to fill your stomach with party food. Having healthy holidays means you will have to plan ahead so prepare your meals in advance. 
  • Eat your veggies. Half of every meal should be fruits and veggies, so make sure they make their way onto your plate. If you are bringing a dish to share, make it vegetable-based without adding too many ingredients that could quickly make it unhealthy. For healthy holidays, you can always find healthy alternatives for your favorite dishes - all it takes is a quick google search.
  • Size matters. Think about portion control, don’t let your eyes get bigger than your stomach. It’s always better to start of small and you can get more if you need to. Be sure to save room for dessert, or you shouldn’t eat it at all. Healthy holidays usually include stocking up on some healthy snacks that will keep your stomach satisfied, such as nuts and jerky so you always having something healthy to snack on if you need to.
  • Drink wisely. It’s easy to really up the calorie and sugar intake without even noticing when it comes to holiday beverages. What’s worse, liquids don’t typically make you feel full so you are likely to eat the same amount of food in addition to the beverage. It’s a good idea to set a beverage limit for yourself and then drink water or herbal tea for the rest of the night. 
  • Limit stress. Grocery and Christmas shopping, cleaning, organizing and traveling are just a few of the things that can contribute to a stressful season. Make sure you can enjoy healthy holidays by taking steps to limit stress. Get enough sleep every night, delegate tasks that you might not have time for and take some time for yourself.
  • Focus on fun - not food. For healthy holidays, focus on the fun, tradition and people that you are surrounded by during the holidays. If you focus on the food, it will become a priority. If you can focus on the memories you are making, it is much easier to stay healthy and satisfied during the holiday season.
  • Stay physically active. This can be very different for everyone, but there is no denying that healthy holidays must include physical activity. Maybe it’s time to indulge in those extra yoga classes or to try a quick workout at home. Perhaps this means committing to taking a walk with your family after every meal or spending an extra 10 minutes walking around the mall after your Christmas shopping. Figure out what physical activity will work best with your schedule and start fitting it in today!
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Tags: Weight Management, Health, Portion Control, Holidays

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