How to keep your New Year’s resolutions

Greetings on this rainy Monday as we set forth into the second week of the new year! How are your New Year's resolutions unfolding? What transformative changes have you decided to embark on this year, and have you taken the time to establish clear and specific goals? To assist you in navigating the journey of making those resolutions a permanent part of your life, here are five comprehensive tips.

Embarking on the pursuit of your New Year's resolutions can be an exhilarating yet challenging endeavor. The key to success lies in ensuring that your goals align harmoniously with your unique lifestyle, recognizing that cultivating healthy habits is a gradual process that demands both time and energy.

* Be Exceedingly Specific: Instead of expressing a generalized desire to lose weight, endeavor to pinpoint the exact amount you aspire to shed, all while adhering to the recommended guideline of one to two pounds per week. Similarly, when committing to exercising more, elevate your resolution by pledging to engage in a structured 30-minute exercise routine five days a week. For those in need of assistance in defining specific health goals, consider collaborating with your doctor or healthcare provider for tailored guidance.

* Embrace Realism: The foundation of achievable goals rests upon their realism. If you've been inactive for an extended period, aspiring to undertake the training regimen for a marathon may not be the most realistic goal. Instead, consider setting milestones that gradually elevate your activity levels. Similarly, if your vegetable intake has been sporadic, commence your journey by incorporating one serving of a fruit or vegetable into your daily meals, progressively working your way up to a commendable five servings per day over the course of the year.

* Track and Acknowledge Success: Empower your resolution journey by adopting tools such as wearable fitness trackers to maintain motivation. For those endeavoring to quit smoking, keeping a record of the financial savings accrued from refraining from purchasing cigarettes serves as a tangible testament to your progress.

* Embrace Imperfection: Recognize that the pursuit of perfection is not a prerequisite. If your resolution involves cultivating healthier eating habits, understand that there's no need to eliminate all your favorite foods at once. Instead, implement one or two small changes at a time, and don't shy away from indulging in the occasional treat, as it can surprisingly contribute to your ability to stay on track and achieve your long-term goals.

* Celebrate and Reward Milestones: Break down your overarching goals into smaller, more manageable milestones, and revel in the satisfaction of achieving each one. Whether it's joining an online support group, basking in the warmth of a hug from a loved one, or treating yourself to a well-deserved massage, celebrating these victories contributes to the positive reinforcement needed for sustained progress.

Embarking on a healthy New Year's resolution that places a profound focus on your overall well-being signifies a crucial initial stride towards a more fulfilled and contented version of yourself. By incorporating and adhering to these comprehensive tips, you can lay the groundwork for a journey that ensures not only the attainment of your resolutions but also the cultivation of a healthier and happier lifestyle in the long run.

As always if you are looking to make a lifestyle change contact me today to get started. 

251-949-2220

www.lifewellnessforever.com

cindy@drcindyross.com

Dashing through the Holidays with Healthy Holiday Baking

 

The holidays are full of family, friends and festive gatherings. Healthy eating during the holidays may seem challenging but it doesn’t always mean foregoing your favorite desserts and sweets. With a few small changes, it is possible to maintain healthy eating habits during the holiday season.

5 Ways to Make Holiday Baking Healthier!

Substitute Whole-Wheat Flour Most recipes that call for flour can substitute wheat flour in a 1 to 1 measurement. Wheat flour has more fiber and helps to slow digestion and increase fullness. Not all recipes can take a wheat flour substitute due to coloring or taste concerns. Sugar cookies, for example, need white flour to keep their traditional coloring.

Cut the Sugar Holiday desserts often call for sugar, honey, maple syrup, and molasses. These sweeteners can raise your blood sugar. For many recipes, you can reduce the amount of sugar recommended without changing the taste. Sugar substitutes can also be used as alternatives to sugar and provide sweetness to desserts and foods without adding a lot of extra calories. In some cases, a sugar substitute can replace half of the sugar called for in a recipe.

Cut the Saturated Fat Your body needs healthy fats for energy and other functions. But too much saturated fat can cause cholesterol to build up in your blood vessels. Saturated fats raise your LDL (bad) cholesterol. High LDL cholesterol increases your risk for heart disease and stroke. In most baking recipes, you can reduce the saturated fat (butter, shortening, oil) by half without compromising your dessert. If a recipe calls for 1 cup of butter, try ½ cup instead. You can replace the remaining ½ cup with an alternative ingredient to ensure your dessert has the same texture. Some replacements can be fat-free sour cream, low-fat buttermilk, orange juice, low-fat yogurt, applesauce, or low-fat cream cheese.

Use Light Products Substituting lower-fat and lower-sugar ingredients in your baking recipes can make them healthier and lower in calories. You can substitute sour cream with low-fat sour cream, light cream cheese for regular, and low-sugar jams and jellies for the regular brand. Other quick substitutes include light whipped cream and fat-free half-and-half.

Other Tips to Keep You on the Track to Healthy Eating

Control your portions A small adjustment in portion size can help you avoid overeating. One way to control your portions by putting food on individual plates instead of putting large serving dishes on your table. Try eating snacks in a small container instead of the original package. You can also replace candy dishes with bowls of fruit or vegetables.

Cut down on overeating and snacking Making a point to be mindful of what and when you are eating can help you avoid overeating and excessive snacking. Snacks are plentiful and can be consumed in larger quantities because their small size is often overlooked. For example: chocolate kisses (22 calories each), peppermint bark candies (66 calories each), toffee (67 calories), fudge (70 calories on square), and sugar cookies (113 calories each plain). Prepare healthy snacks in advance so they are available if you feel hungry between meals. Move the healthier food to the front at eye level. Store tempting foods, like cookies, chips, or ice cream, out of direct eyesight.

Don’t have dessert at every dinner Try to split a dessert with a family member or friend or avoid having a dessert at every meal. Check out these healthy eating tips and resources to create a holiday eating plan.

Remember your mental health During this holiday time, don’t forget about your mental health! The holidays can be a stressful time, which can contribute to overeating. Be sure to stay aware of your stress levels, and check out these resources for good mental health and ways to reduce stress during the holidays!

Healthy Ways to Celebrate St. Patrick’s Day

Healthy Ways to Celebrate St. Patrick’s Day

St. Patrick’s Day is traditionally celebrated with too much green beer, too many green sugar-laden treats, a heavy, high-calorie traditional dinner and not enough sleep for party-goers. This year, make your holiday extra lucky by skipping these unhealthy traditions, and incorporating festive, healthy activities and food into your celebration instead. Your summer body will thank you!

Our tips will help you have a healthy St. Patrick’s day celebration with friends and loved ones.

Make Your Own Shamrock Smoothies

Avoid artificially flavored and dyed smoothies and shakes this St. Patrick Day, and make your own healthy version at home. Use kale or spinach as your green base, and toss in a ½ cup of plain yogurt, a banana, some chopped mint and a teaspoon of Stevia for a delicious, natural alternative.

Serve Healthy Themed Snacks

Get creative and whip up a variety of green and holiday-themed eats. Avocado toast and fries, bell peppers cut to look four-leaf clovers, zucchini chips, and rainbow fruit kebabs are all fun and tasty choices.

Break Out the All Natural Green Food Coloring

Forget the green beer this year, and opt for green water instead. Enjoy a refreshing glass of water infused with lime and cucumbers and a dash of all natural green food coloring and toast to a healthy holiday.

Incorporate Irish Dancing and Music Into Your Day

Get into the spirt of the holiday by playing some Celtic music while you go about your day or sit on your patio. Watching some Irish dancing is another fun way to celebrate St. Patrick’s Day. Search the internet for a variety of Irish dance videos. You may be inspired to dance a jig of your own. It’s the perfect way to incorporate some heart-healthy physical activity into your holiday.

Festive Games

Skip the pub crawl and play some games instead. Holiday-themed scavenger hunts, relay races, ping pong and corn hole are all fun ways to celebrate for kids and adults. Laughing and being active are good for your health too.

Keep Your Brain Healthy As You Age

What’s the key to keeping your mind sharp and your brain healthy as you grow older? Online puzzles? Nutritional supplements? Mall walking? Pickle-ball tournaments?

The truth is, there’s no single “miracle cure” for memory problems or other brain changes that come with aging. But there is cause for optimism. Science points to a combination of social factors and healthy habits that—taken together—can help you build, preserve, and protect your brain’s function over time.

Preventing memory loss

Experts used to think brain development peaked in late adolescence and it was all downhill from there. They believed if a person lost brain cells due to problems like a head injury, stroke, or substance abuse, nothing could be done to restore memory and brain function. Now, thanks to discoveries in neuroscience, we know that the brain can grow new cells and form new neural connections. Like our muscles and other body parts, the brain can rebuild itself through repeated use and exercise.

This is great news for people who intend to live a long time. It means we can prevent memory loss by focusing on mental, physical, and social activities that promote healthy brain development. Even people with Alzheimer’s disease and other dementias can benefit from a healthy lifestyle.

It may help to think about your brain as a reservoir, gathering rainfall for use over time. The process starts before birth as the brain begins to develop, collecting “reserves” to spend later on. The exchange continues throughout life, as your brain responds to your experiences and environment.

How to maintain brain health

Here are some tips for filling—and not draining—your reservoir of brain power:

1. Exercise regularly.

Daily physical exercise has been shown to prevent or postpone your risk for Alzheimer’s disease and other dementias. As little as 15 to 30 minutes a day can make a difference.

2. If you smoke, quit.

Tobacco use can harm all your organs, including your brain. But stopping now improves your chances for healthier brain function in the future, even if you’ve smoked for many years.

3. Take care of your heart.

A healthy brain requires a good cardiovascular system. If you have high blood pressure, high cholesterol, diabetes, or atrial fibrillation, follow your doctor’s advice.

3. Avoid a high-sugar diet.

High blood sugar can increase your risk for dementia, even without diabetes. So avoid highly sweetened foods like sodas and candy.

4. Keep your mind stimulated.

Games and puzzles are great. But also consider volunteer and social activities that keep you independent and engaged with friends and family. For example, learn new computer skills; participate on a board, in a book club, or dance group; or try gardening, crafts, or cooking.

5. Avoid certain drugs.

Talk to your doctor about your medication—both prescription and nonprescription. For brain health, you want to avoid dangerous interactions or being over-medicated.

6. Moderate or avoid alcohol.

Drinking has a stronger effect on our bodies as we age. Experts advise a limit of two drinks per day for women and three drinks per day for men.

7. Prevent falls.

Falls can cause a head injury, broken bones, or other harm that triggers gradual or sudden loss of function. To avoid falling, practice balance and strength exercises. Beware that drinking and drugs can affect balance. And be careful: watch for uneven walking surfaces and cords that can trip you. Wear shoes or slippers with good soles. Avoid going barefoot or walking in stocking feet. If you bike or ski, wear a helmet.

8. Minimize stress.

Hormones secreted when you’re under stress have a stronger effect on older brains, challenging your ability to recover from emotional upset. So take change slowly and learn ways to cope with anxiety or tension.

9. Sleep well.

Inadequate sleep is linked to slower thinking and risk of dementia. Seven to nine hours a night is best. But be wary of sleep medications that can make cognitive problems worse. Instead, talk to your doctor about “sleep hygiene”—that is, habits to help your body settle down at bedtime.

Sources-

Dr. Eric B. Larson is the executive director of Kaiser Permanente Washington Health Research Institute, where he leads research on healthy aging, including the Adult Changes in Thought (ACT) study.

Staying Healthy over Thanksgiving

Thanksgiving Day is less than 24 hours away and many people have already started preparing their meals and their stomachs.

Thanksgiving week is one week out of the year. Long-term consistency is what gets you to your goals. Tomorrow is unstructured — give yourself the freedom to enjoy food, free time (if you have it), and relaxation. Then, wake up on Friday and check in — listen to your body.

First of all, eat a little bit of everything like carbs, protein, fats and especially the micronutrients like vitamins and minerals. You can find these in your vegetables and fruits as well.

Be careful with the amount of sugar you are eating, especially drinking your beverages. There is a lot of sugar in teas, juices, lemonades, and half-and-half drinks. So we have to be really careful with the amount of sugar that we are drinking. Consuming sugar can lead to obesity, hypertension, diabetes, and cancerous diseases. As the holiday season is about to start you should aim to eat at least three times a day and consume healthy foods.

Tips to stay on track with your health goals this Thanksgiving

1. Avoid Over-Eating

To avoid overeating at parties and dinners, eat before you go. The healthiest choices for food are not always available at parties or dinners. I try to always eat a healthy meal before I go to one of these. That way I’ve consumed healthy food, am not hungry, and less likely to make poor decisions about consumption when partying. Hungry people tend to make poor decisions when it comes to menu selection. Showing up hungry at a party is akin to grocery shopping on an empty stomach. That is also a bad idea, so try not to shop for food when hungry or show up for a dinner with an empty stomach.

2. Skip the Seconds

Try to resist the temptation to go back for a second helping. Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert. Choose the best bets on the buffet. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, thin gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories. However, if you keep your portions small, you can enjoy whatever you like.

3.  Slowly Savor

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

4.  Drink Green Tea and Water

To feel full before the big holiday meal, drink green tea and water. Drink green tea and water before a meal is a good way to feel full without eating. Water takes up a lot of space in the stomach. Added hydration is beneficial for weight loss as it aids digestion and muscle growth. 

5. Working Out Over the Holidays

How often can workouts be skipped during the holidays? Because of travel, holiday gatherings, and out-of-the-ordinary time pressure, getting outside to run or visit the gym may be more challenging than normal. But how many days can anyone miss a workout? It is ok to miss a day. But it is important not to let one day turn into two days. Many national gyms have reciprocal memberships that allow workouts at affiliated clubs. Youtube has many Barre, Yoga, and Meditation classes available for free and doesn’t require any equipment.

6. Ways to Avoid Bad Decisions

Ways to avoid bad decisions at the table. This one is particularly challenging as all those sumptuous food items stare up at us from the table. Some selections are bound to be healthier than others. Look for vegetables first. Avoid bread, fried food, and those laden with sugar like candied yams. When tempted to eat that cornbread dressing, pecan, or pumpkin pie I would suggest smaller portions. Im always advising people what to eat or not eat. But a spoonful of just about anything will not hurt you. No one will feel deprived of this approach.

  7. Go Easy on Alcohol

Don’t forget those alcohol calories that can add up quickly. Have a glass of wine or a wine spritzer and between alcoholic drinks, enjoy sparkling water. This way you stay hydrated, limit alcohol calories, and stay sober

A couple of things that will not work. 

A couple of possibilities that are not useful for the health conscious at the holiday. For example, adding the word ‘just’ in front of a food selection will not make it smaller. “Saying I’ll just have one piece of pie or just one bowl of mashed potatoes will not lessen caloric intake.”

Similarly, eating off someone else’s plate is not helpful. There is no benefit for you taking food from someone else.  If you want to sample something that looks good, do so. Just remember the advice about smaller portions.

Just remember to be realistic.

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

This way, at the start of the new year you will be ahead of the game if you can avoid gaining any weight over the holidays. This is a time to focus on Family and Friends

Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends. The main event should be family and friends socializing and spending quality time together, not just what is on the buffet.

Healthy Pumpkin Pie Smoothie for the Fall

Entering the fall season, we’re reminded of warm spices and hearty root vegetables that work overtime on providing vitamin A and K to our diets. There are so many delicious recipes in my cookbook that use these but I wanted to share a recipe here that’s fun and healthy. Enjoy!

Ingredients: 

1 cup of unsweetened vanilla almond milk 

½ cup canned pumpkin 

1 scoop of vanilla pea protein 

½ tsp of cinnamon 

1 teaspoon of pure maple syrup 

2 Medjool dates, pitted 

¼ teaspoon vanilla extract 

Zest of ½ orange 

Ice 

Directions: 

1.      Place all ingredients (except ice) into a blender and blend until smooth. Add four to five ice cubes and blend. Continue to add ice cubes to desired thickness.  

Why is this smoothie so good for you? 

·  Get pumped with pumpkin puree: Half a cup of pumpkin puree is low in calories (42), high in fiber (3.5 grams), and a great source of vitamin A and beta carotene. It is also rich in iron (1.5 milligrams), which is important to make hemoglobin and transport oxygen throughout the body, increasing your energy level.  

· Spice it up: Cinnamon helps to stabilize blood sugar levels, and its naturally sweet taste is a great addition to any recipe if you want to reduce the amount of sugar that’s called for.  

· Almond alternative: Almond milk is low in calories and rich in the minerals manganese, copper, and vitamin B2 (riboflavin), all of which are important in energy production.  

 

Dr. Cindy Ross's Personal Struggle With Hormone Imbalance And Insulin Resistance

The aftermath of getting COVID-19 in July of 2020 left me with debilitating inflammation. I went from a plant-based diet to strict Carnivore trying to figure out what my body needed to heal. For the past 2 years, I struggled with the inability to work out due to such intense pain in my joints. I also have been studying non-stop for school and medical boards on top of 18-hour work days. I definitely lost my work/life/balance which caused a hormone imbalance and insulin resistance. The day I stepped on the scale for the first time in two years was March 2, 2022, tipping the scales at 170lbs. I wasn't being the best version of myself and decided to make a change. I ran a thorough bloodwork panel on myself to figure out where I needed to start making the changes. It wasn't pretty and it hasn't been easy, but it's definitely been worth it. I ran follow-up bloodwork on myself a week ago and my insulin resistance has completely gone away and my hormones are back within normal levels. As I hit my 5-month mark tomorrow, I am officially 50 pounds down. My inflammation has disappeared and my workouts are better than ever. But more than anything I found balance in my life. Every day I strive to be the BEST VERSION of myself, remember without your health nothing else matters.

#functionalmedicinedoctor #functionalnutrition #functionalmedicine #drcindyross #weightlossjourney #hormonebalance #hormonehealth #insulinresistance #metabolicdysfunction #BooksMatter #healthiswealth #healthishappiness

Tips from Cindy: Maintain Your Weight Loss

Grab-and-go instead of a meal? 

6 smart snack choices

Just a few decades ago, a snack was a plate of freshly baked cookies and a glass of milk for hungry kids just home from school.

Times have changed.

Today, a whopping 90 percent of adults say they eat snacks every day — and, studies show, a huge number of us are choosing snacks over regular meals three to four times each week.

This is especially true of millennials, who, like many busy grown-ups, love the ease of grab-and-go snack foods and are driving the snack-at-mealtime trend.

Snacking at mealtime is fine if you're grabbing healthy options. But noshing on chips and soda doesn't pack much nutritional value. Nor will it keep you feeling full and satisfied — and that can lead to more snacking.

Here are six ways to be sure your snacks are nutritious and satisfying:

1. Choose a healthier chip.

If you love chips, go for the whole grain, baked types and dip them into hummus. Or make your own dip by adding a little onion soup mix into plain Greek yogurt.

The hummus and yogurt add protein that will help you feel more satisfied.

2. Grab some raw veggies.

Better yet, ditch the chips and dunk chopped carrots, cucumber, jicama, and sugar snap peas into your dip or yogurt. It packs more crunch and a wealth of nutrients and fiber.

3. Be smart about your energy bar.

Some energy bars zap your energy rather than re-fuel you. Choose the right one by reading its ingredients and making sure it contains a combo of protein (at least 4-5 grams), healthy fats (derived from nuts and not trans fats), and carbohydrates — derived from whole grain and fruits instead of from a variety of sugars.

Enjoy your bar with a cup of skim milk or an iced coffee filled with skim milk to make your grab-and-go meal feel more rewarding.

4. Jazz up your yogurt.

Yogurt is a great option and if you go Greek, it's even healthier. Greek yogurt contains twice the filling protein of regular yogurts.

Add some fresh fruit or chopped nuts to boost the nutrients — and give your mouth a chewy, more satisfying texture.

5. Make a super smoothie.

Commercial smoothies made with sugars and syrups may give you a vitamin jolt, but they'll also send blood sugar levels on a roller-coaster ride. Skip the store-bought stuff and blend your own using banana or mango. Add veggies, Greek yogurt or skim milk and some ice. You'll save calories and smooth out your mood.

6. Keep nut butters on hand.

Stock your desk drawers with packets of almond, walnut or other nut butters. Pair the nut butter with a crunchy apple and some whole grain crackers. The fiber, healthy fat and protein will stave off hunger and keep you satisfied.

Source: http://www.today.com/health/grab-go-instead-meal-6-smart-snack-choices-t62596

Fat To Fit Radio Show Topic: Pizza Prescription

As promised by the Fat To Fit Radio Show...

Pizza Prescription

Kids in the United States love their pizza and some researchers now argue the food should join the ranks of sugary drinks and fast foods — increasingly decried in recent years for the toll they take on health. In a new study, the researchers found that pizza is a large source of calories, saturated fat and salt in kids' diets. They argue kids should not eat more than one or two slices of pizza for a meal. However, many foods are eaten too frequently, and in portions that are too large. To address the problem, people don't have to swear off eating all pizza, but instead, they can eat smaller portions and healthier versions of it. They suggest making it at home, instead of ordering it out where you don't have any control over how it's made. Pizza being blamed as the problem in children's diets is not fair to single out. Eating things you enjoy in moderation is always key. 

6 Fat-Burning Foods for Winter

As Promised by The Fat To Fit Radio Show...

6 Fat-Burning Foods for Winter

Dark Chocolate

Your favorite indulgence actually includes two ingredients that are known to boost metabolism: caffeine and the antioxidant catechin. Just make sure you stick to a small square a day so the sugar and calories don’t outweigh dark chocolate’s fat-burning potential.

Sweet Potatoes

Sweet potatoes may just be your cold-weather fat-burning secret. Sweet potatoes are a great source of fiber, which helps keep you feeling full while burning calories by putting your digestive system to work. And they also contain a hormone that helps regulate your blood sugar. Stick with a simply seasoned boiled or steamed sweet potatoes-not a sugary dessert-if you are eating for weight loss.

Cinnamon

This is the time of year when cinnamon is often the star, and that’s a good thing: the warming Fall spice has been shown to slow digestion and regulate blood sugar to boost your metabolism.

Pears

You can find various types of pears throughout the Fall and Winter, and there’s a reason to stock up: pears, like apple, contain high levels of pectin, which binds to water and limits the amount of fat your body absorbs.

Turkey

Rest assured, your post-Thanksgiving leftover turkey habit is helping you burn fat. Lean protein, like turkey, keeps you full and takes energy to digest-both of which mean increased metabolism. Go for skinless breast meat to keep the calories down.

Grapefruit

This citrus is prime for picking in Autumn and Winter, so stock up. Grapefruit is an excellent source of soluble fiber, which can help you stay fuller, longer, while eating less. Try tossing grapefruit segments in a hearty salad for lunch (along with grapefruit vinaigrette). 

TIPS TO GET BACK ON TRACK AFTER THANKSGIVING

As promised on the Fat To Fit Radio Show.....

TIPS TO GET BACK ON TRACK AFTER THANKSGIVING 

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."  ~Lou Holtz

YOU CAN DO IT!

If you're like me you most likely woke up to having to deal with the post Thanksgiving "damage control"- not fun! Getting back on track with your fitness and weight loss goals after a festive holiday of overeating with family and friends can be overwhelming for some people. If you ate too much on Thanksgiving don’t worry you can regroup and get back to exercising daily and eating clean!

Typically at social gatherings there are plenty of high calorie foods and desserts to tempt and tantalize your taste buds. Often self discipline and control seem to go out the window the moment you step through the door. If you overindulged don’t despair there is nothing wrong with indulging a bit by eating succulent foods; in fact, it’s good for the body and mind to have a high calorie meal now and again after weeks of eating clean.

Unfortunately, many people have negative attitudes towards themselves in the aftermath of overeating and convince themselves that they have already ruined their diet. The negative mind set can cause them to think to themselves “Why should I continue try to lose weight or get in shape? I already gained weight back....” then they fall right back to mindlessly eating junk food and sweets, and lack the desire to continue to exercise which ultimately causes more weight gain and frustrations.

If you are discouraged here are 6 simple ways to get back on track to assist you in reaching your fitness goals. 

6 Fitness Tips To Get Back on Track! 

1. Get back to the gym! It’s easy to let the day after Thanksgiving be a day of rest after waking up feeling the after effects of having way too many calories. Your body needs you to workout today more than ever to get it back on track and burn off some of the calories from Thanksgiving. Commit to exercising for at least a week to help release the water weight you may have gained, it takes a few days for the body to balance itself again after eating a large high calorie meal and desserts.

2. Drink up! After eating a huge meal filled with carbs, fats, sugars, and sodium your body will have a lot of toxins to get rid of. Drink a gallon (or more) of purified water to flush out your system. A great detox drink to have first thing in the morning is 8 oz of warm water with 1 tsp of lemon juice, 1 tsp of apple cider vinegar, a pinch of cayenne pepper, and cinnamon mixed with 1 tsp raw honey. This will aid detoxing your organs and digestive track.

3. Eat a low-carb diet. When you eat a lot of high carb foods your insulin increases turning your food into glucose and then storing the energy as fat. It also limits the body's ability to release stored energy otherwise known as fat. So to turn your body into a fat burning machine try to keep your carb intake to 50 grams a day. Stay away from gluten and dairy products as well because they cause water weight retention and inflammation which will sabotage your efforts. Have your carbs in the morning and eat protein and fresh veggies for the rest of the day. 

4. Write down your goals with a smile on your face. Write down goals that you will do this next week. Always write in the present tense as though you have already accomplished them, i.e. “I weigh ____.” “I love to workout!” “I crave healthy whole foods each day.” Believing in yourself that you can will help you reach your goals and follow through! 

5. Visualize fitness success.  Each morning and night focus and visualize exactly how you want to be, use all five senses. Post a photo for a visual aid of how you desire your physique to be. Have gratitude in your heart and give thanks aloud throughout the day for your miraculous body and for all the blessings in your life.

6. Plan ahead & be prepared! If you fail to plan you're basically planning to fail. Write down your meals and workout plans for the week, and follow through! Keep a gratitude, meal workout journal. Keeping accountability for yourself is highly motivating. Keeping a gratitude journal will literally transform your thoughts to create the life and body of your dreams!

If you do the above faithfully you will overcome the dreaded post Thanksgiving "hang-over" and it will help take care of the "damage" easily. Make exercise a high priority in your life to get your body, mind, and spirit back on track.  Believe in all that you are and have fun as you continue to strive to live a healthier and happier way of life.   

Chickpea-Yogurt Dip

This recipe is tasty! Great for entertaining :)

Purée 1 small garlic clove, two 15-ounce cans chickpeas (rinsed), 1/2 cup plain 2% Greek yogurt, 3 tablespoons olive oil, 2 tsp. Sherry vinegar, and a large pinch of ground cumin; season with kosher salt and freshly ground black pepper.