Wednesday, November 28, 2012

10 DIET TIPS TO ENJOY THE HOLIDAYS GUILT FREE




10 DIET TIPS TO ENJOY THE HOLIDAYS GUILT FREE

Christmas time really is the most wonderful time of year! I love everything about Christmas! The love & focus on Christ, the joy of giving and gathering with family & friends.

This time of year can be tricky, however, when it comes to eating healthy & staying on track with a clean eating meal plan. It's crazy how easy it is to forget your healthy diet when comforting foods that tantalize our pallets are placed before us, it's like all willpower went out the window…

I personally embrace the season full-heartily, including indulging in the delicious, high-calorie meals & desserts when gathered with my wonderful family at my parents beautiful home Christmas Eve. I relax and let my clean eating guard down as I soak up the joyful time with my family.

Eating freely now and again is good for the body, mind & spirit. Allowing your mind to relax and enjoy your childhood memories during the holidays actually comforts the body and mind which connects with your higher self, spirit, doing so balancing your body, mind & spirit to be in harmony which creates inner peace, contentment, and appreciation. It’s also good for the body to refuel its glycogen stores by doing enjoying a festive meal.

It’s also good to have a high carb snack once a week if you’re on a clean diet; however, do so with caution, if you let your guard down too much you’ll find yourself grazing on sugar more often which just unravels all your hard work and self-discipline. Enjoy the holidays by keeping your fitness and healthy eating goals in check. Follow my diet tips to make it through the holidays without gaining weight. Here are my simple no-fail diet tips to ensure you enjoy the holiday’s guilt free!

HOLIDAY DIET TIPS TO KEEP YOU ON TRACK

1.   Embrace the season with love & gratitude! Being positive by having a heart filled with love and gratitude is the fastest way to improve your clean eating willpower. Love & gratitude are the keys to creat a harmonious life of joy and wellness.  Focus on achieving your hopes and dreams with thankfulness to the good Lord above.  Doing so will create your life on purpose and will give you the needed fortitude to overcome obstacles which will empower you!

Keeping a positive mental attitude will literally assist in keeping fat away... When you're stressed the body creates a hormone called Cortisol which increases belly fat & unwanted weight gain. That's another great reason to exercise daily - it will lower your stress level too.

2.   Protein & veggies to the rescue! The following day of eating a high-calorie meal with your family and friends eat protein and veggies only as well as clean fats, your body will still have an overabundance of glucose in your system so you won’t need any carbs until you feel like yourself again.

Also have a warm detox drink first thing each morning consisting of 1 T of Braggs Apple Cider Vinegar (with mother), 1 tsp raw honey, 1 tsp freshly squeezed lemon juice and a dash of cinnamon in 8 oz of water.  This will jump start your body in removing toxins from the high-calorie foods from the night before it will also aid in releasing water retention. I drink this almost daily, I love it and so does my body! 

3.   Exercise each morning for at least 30 to 60 minutes. Make exercise a HIGH PRIORITY! You have to workout to raise your metabolism and to increase lean muscle tissue which also increases your BMI (Body Mass Index) which burns more calories because it takes more energy to fuel muscle mass than it does fat. However, not all exercise produces the same kick-butt results.

To keep your metabolism in overdrive do High-Intensity Interval Training for at least 20 minutes post weight lifting, be sure to ALWAYS warm up and stretch before during and after training to train optimally and safely. By exercising regularly, you will become happier, healthier, thinner, more care-free, stronger, inner-peace and more confident than ever before! You will also feel better about your body-image & will have more energy to stay more active throughout the day which equates to more calories burned!

Training hard at least 5 days a week will also raise your Basal Metabolic Rate (the calories burned at rest) - so don't forget to exercise even if you're too tired –lock all your no-good excuses out the door of your mind replace them with feelings of. “I GET to exercise!!!” Exercise is a treasured gift that only you can give freely to you!

4.   Portion control is essential to maintain a high BMR. If you struggle with portion control eat on a smaller plate & use a small salad fork. Filling a smaller plate will subconsciously edify the urge for wanting more by visually seeing a full plate filled with delicious foods.  Eating on a smaller plate will also keep extra calories at bay without feeling deprived. And eating with a salad fork will enable you to take smaller bites making your meal last longer. Taking small bites also allows you to relish each morsel and enjoy each bite as well as chew it thoroughly for better digestion.
Fill your plate with lean protein, fresh salads & veggies. And visit with family & friends away from the tempting treats. When going out to eat opt for lean protein, salad & extra steamed veggies instead of rice or a potato. Stay away from the kitchen or meal area when socializing, studies have shown that when we visit around food we eat mindlessly and consume up to hundreds of extra unwanted calories.

5.   Eat protein with every meal - including treats. Protein aids in keeping blood sugar levels balanced, it also is more filling and will sustain your lean muscle tissue by nourishing your muscles with needed amino acids to stay lean & strong. Select treats with the least amount of fats, you can indulge in moderation; don't go hog-wild, if you do your body will quickly remind you why it doesn’t like high-fat, high calorie foods... You'll soon feel tired and bloated if you're not careful...

6.   Drink 32 oz of purified water before a party or social gathering. Water is my favorite beverage of choice (filled with Liv Sxinney Max). Water not only is highly refreshing but it keeps hunger at bay and it aids in raising the metabolic rate and detoxifies the body which is an awesome bonus! Water will also keep your skin, hair and nails healthier and vibrant. I never leave home without my water bottle & Liv Sxinney, it helps lower my appetite and tastes great, so it’s like having a fancy beverage wherever I go. So remember to drink up throughout the day but especially before going to a festive gathering. (To learn more about Liv Sxinney visit my website, http://livonline.net/LivSxinneyGirl.  You can get 20% OFF your entire order by typing in “Liv Promo Code” at checkout.)

7.   Take digestive enzymes before each meal. Taking digestive enzymes is essential for optimal digestion. Much of the foods we eat are depleted of the needed enzymes for proper nutrition and absorption. Taking enzymes will aid your body in breaking down the foods more efficiently which equals better health and less weight gain in addition to added energy to keep you feeling your best.

8.   Eat a small meal every 3 to 4 hours. Eating every few hours will keep your blood sugars levels and hunger pangs away. When you eat often throughout the day you won't have an insulin drop which induces overeating and the desire to binge. If you go over 4 hours without eating, you'll be more likely to come home after a hectic day and eat the entire pantry & then some! You're more likely to eat way more than usual when you ravenous which will ultimately end up as energy stores - a.k.a. unwanted fat & weight gain. So eat a small meal every few hours to stay in control of your eating habits and to keep your blood sugar level, trust me, your body will thank you for it!

9.   Have your last meal of the day by 7 or 8 pm. By eating your last meal by 7 or 8 pm, your body will have ample time to digest it properly before bedtime which will aid in a better nights rest to boot. When you have your last meal two to three hours before bed you will feel better mentally and physically. Eat protein, salad, veggies & clean fats (such as fish oil or flaxseed oil) for your last meal. Eating carbs at night can lead to fat gain while you sleep because you won’t use the fuel for energy.  Eat complex carbs earlier in the day when you're most active to ensure you use the needed energy to fuel your body to get you through your busy day.

10.        Have fun & enjoy the holidays! Have fun this year by enjoying the holiday season by focusing on the true meaning of Christmas  celebrating the birth of our Savior.  Let go of the drama of the holidays and embrace the spirit of Christmas. Give more without expecting to receive and share your love and happiness with others by being the best you can be.


The happier you are the happier your body will be which means you’ll be in control of your thoughts, emotions, and feelings which aids in craving healthy, whole foods to keep your body healthy and lean. Being happy is a choice! Decided here and now to enjoy time with your family and friends by creating lifelong memories together, and by relishing in the real meaning of this joyous holiday season, have a very Merry Christmas and a Happy New Year!

By following these highly rewarding tips during the holidays, you will sail through the holidays without gaining weight and you will feel great too. Embrace your Christmas gatherings with your loved ones with a smile on your face knowing that you are in control and you will have the willpower to eat clean regardless of all the junk food around you as you continue on your blissful fitness journey to success!

~Carol Whitaker
Lifestyle Fitness Coach & Fitness Expert
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