Simple Guidelines for a Healthy Life

Stand more than you sit.
Walk or run more than you stand.

Get your heart rate up through exercise, rather than stress.
If you're over stressed, go exercise and feel better.

Drink more water (sparkling is good too!) and green tea
Drink less soda, caloric coffee drinks and alcohol
Treat yourself to your favorite beverage once or twice a week
Remember that they key to an indulgence is that...it's an indulgence, not an everyday act

Eat fruit more than candy
If you must have candy, make it a small amount
If you must have more sweets, eat more fruit

Eat more veggies than fried sides
If you don't like veggies, figure out a way that works for you
Maybe it's in a big smoothie once per day, or maybe it's hidden in your favorite pasta dish
Whatever works, figure it out

Make breakfast a priority
Figure it out
Eat something that has a good mix of protein and fiber and is 300-500 calories
Your metabolism will thank you

Lift more
Choose strength based workouts 2-3 times per week
Challenge yourself when you pick up weights
If it doesn't feel like work, it isn't
Up the weights

Sweat more
Sweat 3-5 times per week
It can be at home, outdoors or in the gym
You choose what works for you
But just make sure to do it

10 Ways to Stay Healthy Between Thanksgiving & Christmas

1. Drink lots of water. As you hustle & bustle around, you'll need to be well hydrated. You'll also crave less junk and sweets if you keep up with your water. Read 10 Health Benefits of Water.

2. Take 5-20 minutes a day to do something light and relaxing everyday, like reading a novel, doing a crossword, sipping tea, going for a walk, taking a class, or simply sitting with your eyes closed reflecting. Spending time refocusing on your goals and mission is well worth it.

3. Pack up temptations and give them away. After a dinner party or event, don't hang onto treats that can take you away from your goals. You probably know your weaknesses, so work to eliminate those from your home.

4. Shop online and set a time limit. While shopping at the mall during the holidays is a great way to get your heart rate up ;), make a list of what you want to gift and then find your gifts online. Look for companies that offer an easy return policy, in case your purchases aren't what you expected. When you are online, set an alarm, so that you don't spend too much time doing it!

5. Go ice skating with your friends. Sounds child-like, but that's the fun! It's active, refreshing and a great way to get some laughs with your favorite friends. We tend to gather around food during the holidays, so this year set a new standard for time with your buds. If you don't like to skate, try hiking or even a walking tour at your local botanical gardens.

6. Have some hot cocoa. Yes, that's right! After a long day, put on your slippers, light a fire (if you've got a fireplace!) and warm-up with a cup of hot cocoa. Check out Ellie Krieger's Ginger Spiced Hot Cocoa Recipe, for inspiration.

7. Plan a movie night. Whether it's with friends or your spouse and kids, pick a family friendly, positive movie to watch together. During the movie, clear your mind of everything on your to-do list, your shopping list and your obligations at work. Focus where you are and have fun! Provide some healthy munchies, like fresh popped popcorn, hummus and carrot sticks, or green peppers and salsa.

8. Set your plan for exercise now...this is key! Be real with yourself. If you've been making it to the gym once a week, don't decide that you're now going to go 5 days a week between now and New Years. Aim to add a day of the gym and maybe some home exercise in. Think about what works best for you, plan it out and stick to it. Know in advance, what days you'll workout so that you don't get to the end of a week (or a month) and think, "shoot, I never exercised."

9. Focus on fruits, veggies, and lean protein at home. While you can't necessarily control what's put in front of you at a party, you can control what you choose to make available at home. When you aren't at family gatherings or holiday parties, make a point to get in plenty of fruits, veggies and lean protein. To keep track, try an app, like Munch 5 a-day. Keep track of your fruit and veggie intake, as you go about your day!

10. Limit your beverages. This season especially, there are so many temptations when it comes to beverages, from coffee drinks (peppermint mocha and pumpkin spiced lattes from Starbucks are my weakness!), to soda and punches at parties, to beer, wine and cocktails. While limited amounts of any of these beverages are ok, indulging too often can lead you to undesirable results. At home and out, stick to water, as much as possible and set an indulgence limit to 1-3 times per week. Check out this article on American beverage consumption & calories.

Three Tips for Thanksgiving

Thanksgiving is full of fun, football and lots of eating and merriment. I think everyone has their own strategy for getting through the day, some aiming to avoid the tryptophan induced nap and others seeing how long it takes to make the belt buckle pop. 

Here are my 3 basic tips for attacking Thanksgiving with a healthy attitude: 

1. Eat breakfast on Turkey Day. I hear many people say, they are not going to eat all day until the big meal so that they can eat more. That's a pretty unhealthy strategy, because by the time you get to mealtime, you're going to be super hungry and eat way too fast and way too much. Eat breakfast and kick start your metabolism to process your food properly and keep you energized for the busy day.

2. Drink lots of water starting now and all throughout the day on Thanksgiving, whether you're the cook, the entertainer or the guest. With heavier dishes and potentially lots of salt and cream, drinking water will not only keep you hydrated, but help you absorb what you are eating more efficiently.

3. Treat yourself! Thanksgiving is all about being grateful and celebrating abundance. Control your portions, but don't skip out on something because you feel like you shouldn't eat it; that's no fun! If you want to try everything (I usually do!), take a small spoonful of each thing on your first round and then go back and get more of the things you liked best for your second round. Savor your food and slow it down, so you can enjoy every bite.

Give thanks and Happy Thanksgiving!

In health and prosperity, 

Monica