Vacations sure have a way of throwing us off track, don’t they? Maintaining a routine during the holiday season is difficult even for a “professional planner” and for those on a “steel-determined” diet, so don’t be put off by a momentary indiscretion or two. It’s important for us “modern moms” to resign ourselves to doing what we can, when we can in the context of our top priorities, and doing it well emotionally. That is, give yourself “permission” instead of feeling guilty about doing what you know is right, like spending your limited but quality time with your child(ren) after a long day at work.
It’s important to figure out what you CAN do to stay on track during decidedly hectic times like this, and make the most of these opportunities, as they more than make up for a lack of effort elsewhere (due to minimal time and energy).
Here are some of the things even the busiest modern mom “should” be able to do during the hectic holidays, even with a busy job, travel, family, and all things holiday schedule, courtesy of the nutrition experts at eDiets :
DIET:
o Eat “clean”. Yes, I KNOW those holiday dog baskets are everywhere (especially in the workplace), but with a decreased fitness regimen, your efforts to lose weight and seek health will depend on your ability to maintain your calorie intake at reasonable levels. Chewing mint-flavored gum (which will make chocolate and other things not taste as good) or sucking on sugar-free hard candy can help you resist those temptations. Or enjoy a cup of sugar-free/fat-free hot chocolate or a low-fat fruit and oatmeal cereal bar at your desk! Do not deprive yourself of anything, make some kind of reasonable exchange! Again, you just need to plan ahead and have your emergency food available. If you make only one list a week, make it a healthy shopping list and stick to it!
o Eat small, healthy meals every 2.5-3 hours or so instead of just a few large meals. Doing so will keep you satiated throughout the day so you won’t be hungry at mealtimes, which can cause you to overeat or eat calorie-laden foods, and it will keep your metabolism going. And make sure you DON’T skip meals because you’re too busy. While you think you’re saving calories and don’t care, you’re actually slowing down your metabolism, which has to “stretch” the energy derived from your last meal over a longer period of time. If your body comes to “expect” new fuel sources more often, it will burn what it gets faster.
o Drink your water, and lots of it! (no matter how many trips to the ladies room it takes) Your body is mostly made up of water, and while water doesn’t have calories to provide energy, it contributes to weight loss and helps your digestive system. Lots of water will keep toxins flowing right out of your body.
o Enjoy heart-healthy “winter” meals: Soups are great…convenient, healthy, and delicious. Make a fresh vegetable soup with all your favorite root vegetables…sauté onions and garlic in a nonstick pot, then add water or low-sodium canned vegetable broth, diced potatoes, celery root, and carrots. Season with dried herbs and pepper, and enjoy as a meal with some whole grain bread or as a snack. Stews can be made with healthy tubers and lean meat. The secret to a healthy stew is not adding fat to the food! Cook meat without added fat in a nonstick skillet, drain fat, and simmer with carrots, onions, and garlic. And citrus is at its peak in winter! Florida oranges and grapefruit are best enjoyed peeled…the fiber in the whole fruit is the most beneficial. Remember, it takes at least 5 oranges to make an 8 ounce glass of orange juice…and you wouldn’t peel and eat 5 oranges in one sitting…you’d be full after one or two! So, enjoy your citrus…whole.
o Right before you go to any party, eat an apple with a full glass of water for the fiber to keep your appetite at bay. Go ahead and “taste” the party food if you can’t seem to resist it; it’s okay to indulge in a “reasonable” sized gift once in a while, especially in a celebratory way. As long as you can enjoy the modestly sized treat while maintaining full control, you can immediately put your mindset back into “diet mode,” enjoy the event, and not feel completely deprived. Otherwise, keep a glass on hand. If you’re holding a glass, it’s harder to hold a plate and eat! Grab a plate of food to start with, enjoy it, and then keep a glass in hand for the rest of the event. And lastly, don’t stand around the food table – take whatever food you want and leave the area immediately!
PHYSICAL APTITUDE:
o With your busy schedule, do what you can with the following tips from Monday to Friday and resolve to exercise for at least an hour on both Saturday and Sunday. No excuses here… if you skip your workouts during the week, you need to do them on the weekend. Optimally, you’d also find a happy medium during the week, like getting up early on Tuesdays and Thursdays for a morning walk as well (at least).
o Try isometric exercises. These are great if you’re short on time or stuck in line at the grocery store. Just by flexing a few times a day, you can maintain a significant amount of muscle tension. Just flex those muscles every time you’re sitting in your car, standing at the bus stop, or walking to the boss’s office. For example, while stuck in traffic, squeeze your abs and hold for 60 seconds, but remember to keep breathing through your nose. Maybe you’re waiting in line to pay at a store.
o Take advantage of every opportunity to exercise and engage in healthy behaviors during your workday. Here are some ideas:
or Stretch! Every hour do a little exercise on the couch. While sitting, lean back in your chair and let your arms hang down…then sit back and take five deep, slow breaths…in through your nose and out through your mouth.
Oh creak! Every hour, do 12 “rear crunches”… while seated, squeeze your glute muscles and hold for 10 seconds. Start with 3 repetitions and work up to 5 or more.
o Focus on your posture – While sitting at your desk, consciously focus on sitting up straight with your neck relaxed, shoulders back, spine long, feet on the floor, and abs engaged. Maintaining good posture engages most of the muscles in your body and keeping your body in good alignment will help retrain your muscle groups throughout the day. Plus practicing good posture can make you look 10 pounds lighter.
o Take 10-minute breaks every hour: Studies have shown that employees are much more satisfied and productive if they take 10-minute breaks every hour. Use that time to get up, stretch, take a brisk walk, or take a deep breath. Oxygenating your muscles and getting your blood pumping will keep you more alert, manage stress, and help boost your metabolism. Three ten minute sessions are as good as one continuous thirty minute session.
The bottom line is that there will be obstacles to achieving and maintaining your desired body weight – you may encounter a plateau or an unexpected life event that can throw you off track. Remember this is all part of the process, and while you may wander temporarily, you CAN be back to normal the next day!