MMB – Healthy Holiday Choices

Hi Everyone,

Happy Monday to you!  I hope you all had a wonderful holiday week and weekend and took some time off to be with friends and family.  I’m super proud of everyone who was able to keep moving during the holiday and especially for those of you who made it out to either Thanksgiving Boot Camp or Saturday Boot Camp.  I had asked for feedback from some of you about how you felt after you exercised and if it changed your perspective walking into Thanksgiving. The answers I received back varied, but everyone agreed that they were more energized and were more cautious about the foods that they chose to eat because they were more mindful about what was going into their mouths.  Bravo guys!  This just proves that you can enjoy yourself on a holiday, especially if you prepare on the front end with increased work outs and mental preparation.  Also, I can’t emphasize portion control enough!  Yes, you can enjoy a small piece of pie, but if you eat a large slice and then go back for seconds, that’s when we are in trouble.  Balance, moderation, and mindfulness are the tools of the season!  Let’s launch into this holiday season with thankful hearts, gratitude for our blessings, and celebrating our health with mobility and clean eating! 


Thanksgiving Boot Camp Photos!






Announcements and Reminders:

1) Cardio Core at Jen’s Studio Tuesday:  There is currently 1 opening at 5:45pm.  Please let me know if you are interested.  If you want to sign up for the coming weeks, please contact me so I can put your name on the list. 

2)  Cardio Fusion will be at Valley Bible Church Thursday.  Class times 6:15pm and 7:20pm.

3)  Christmas Boot Camp and Brunch – Saturday, December 23rd.  There will be one boot camp from 7am to 8am, followed by a catered brunch by Jen to celebrate another year of fitness together!  Kids are welcome too.

Thought for the week:  Healthy Holiday Choices

This is the time of year when temptation is all around us.  Every corner we turn, we are greeted by the aromas of sugary sweetness found in cookies, pastries, cinnamon rolls, and syrupy coffee drinks.  Many of us are catching up with old friends, who are visiting from out of town, and so we find ourselves eating out more often and consuming double or triple the calories.  Continuing with this holiday lifestyle, fast forward to the beginning of January and it’s no wonder that we are miserable and signing up for gym memberships like it’s our last chance for redemption. 

So, how do we handle this?  For those of you who know me well, you know that I am a foodie girl.  I love to cook, bake, and entertain and yes, food is love!  Nothing makes me happier than making a delicious meal and watching loved ones thoroughly enjoy themselves.  What makes me even happier is knowing that I am choosing healthy ingredients and creating dishes that are nutrient dense and satisfying. 

During the holidays, you can still totally enjoy the tastes of the season without packing on the pounds.  Here are some common sense approaches that I want to share with you. 

1)  Buffet table – When facing the daunting task of choosing your lunch or dinner form a buffet, think salad and veggies first.  Load up on these items first before going for the starchy or meat options.  Because of the dense amount of fiber found in plant based options, you’ll be less likely to load up on large amounts of carbs or heavy meats filled with saturated fat.  Choose water instead of soda and forget the piece of complimentary bread that comes with your salad.  Avoid anything that looks “glistening” because it is probably loaded with fats such as butter or oil.  If it looks too good to be true, it probably is.  If you do choose to add pasta, rice, or potatoes, go small.  If you are eating out, these foods are going to have extra salt, fats, potential msg, and are loaded with extra calories. 

2)  Holiday choices – Choose yams over potatoes.  Choose brown or wild rice over white rice.  Choose lean turkey meat over roast beef or prime rib.  Choose pumpkin pie over pecan or cream pies.  Ditch the roll and save the calories for a small piece of dessert.  Eat foods that are truly special to you and skip the ones you feel mediocre about.  Mediocre calories aren’t worth it.

3) Salads can be a healthy God send or a wicked fat trap.  All salad is not created equal.  Don’t hate me, but avoid these things:  cream style dressings, croutons, bacon bits, shredded cheese,  salads that have already been tossed with dressing, any fried things such as chicken or wonton sticks.  Add a variety of chopped veggies, lettuces, spinach, edamame, chopped herbs, beans, seeds, lentils, avocado, and a sprinkling of salad dressing. 

4)  Watch those coffee or tea drinks!  This is another area we have to be very careful.  Going to StarBucks or Peet’s coffee has become a national past time as it is a wonderful place to conduct business, meet up with a friend, or go for an afternoon pick me up.  If you are going to order a sweetened coffee or tea, ask for lightly sweetened or only one pump of the syrup, such as a mocha with 1 pump instead of 3.  Better yet, order a regular coffee and add a sprinkling of cocoa powder and sugar at the counter.  You’ll still get the taste of a treat without all of the added sugar and fat. 

5) Don’t slack on your work outs!  If you know you are going to be taking in more calories for an upcoming holiday event, then balance out the equation and carve out time for hard work outs beforehand.  This will make such a difference in how you look and feel.  Keep your metabolism revved up and active so you can manage the extra calories with success.

6) Don’t make a habit of staying up late every night.  Proper sleep equals cellular repair and if you are in a constant state of sleep deprivation, then your body can linger in stress, inflammation, fatigue, and sluggishness, ultimately leading to weight gain and disease.  Hit the hay earlier, rather than later!  You’ll be happy that you did.

7) Fridge stock up.  Make sure you are carving out time to go to the store and have fresh ingredients on hand to make home made meals and snacks.  We are far more tempted to eat sugary treats when we aren’t fueled up on the healthy stuff.   Make  sure you are eating fresh fruits and veggies every day.  I know it sounds simple, but have you noticed how much we need to be reminded about this??  It’s because the pleasure part of our brain seeks out savory and sweets.  The idea of a carrot or cucumber can’t really compete unless you train your taste buds  to eat them on a regular basis so that you begin to crave fruits and veggies.  This is the path to living disease free. 

Let’s make this an awesome holiday season where we are focused on our health, blessings, and wellness!  You can do it!   Together, we can do great things!