Health Trends & Tips
from
Kristin Foster BSN, RN
'Tis the season for celebrating and rejoicing. With that comes the challenge of maintaining healthy eating and exercising habits amidst all of the merriment. The dreaded "holiday weight gain" is on many people's minds as November rolls into December. Even the most strong-willed have a tough time navigating holiday parties with high-calorie, often nostalgic food offerings. Additionally, colder weather and busy schedules can lead to a break in exercise routine. The good news is that it is still possible to enjoy the holidays without sabotaging your health.
Tips to stay healthy during the holidays:
  1. Weigh in first thing in the morning twice per week. This is enough to stay on top of weight changes without over-thinking.
  2. Exercise in the AM-research shows that early morning exercise leads to more movement and less unhealthy snacking during the day.
  3. Avoid banking calories. Not eating all day in order to save room for a feeding frenzy never works. Try to eat 3 light, fruit and veggie rich meals throughout the day, regardless of evening plans.
  4. If desserts are your weakness, try the three bite rule. Allow yourself 3 mindful slow bites of your favorite desserts.
  5. If your diet allows, eat plenty of Potassium-rich foods such as bananas, cantaloupes or strawberries. The potassium counterbalances sodium, so you retain less water.
  6. Create the support you need. Set up automated daily emails with reminders to stay on track. Leave post-its with encouraging messages on your desk. Set up a daily "encouragement text chain" with a friend who is also hoping to stay on track during the holidays. Studies show that reminders about healthy living work, regardless of the content of the messages!
  7. Stay hydrated with 8 glasses of water per day. Be sure to increase water consumption if holiday parties include alcohol.
  
‌
If you have a strong interest in health ministry
and would like to find out how you can get more involved,
please do not hesitate to contact Kristin Foster BSN, RN
[704-927-0262]  [kfoster@firstpres-charlotte.org]