Hello e3 Family! The holidays are upon us! And with the holidays, comes family gatherings! And with family gatherings comes food! So for those willing to be different and wanting to stay on track with your fitness and nutrition, I’m going to share with you a three step approach to help you mentally prepare ahead of time in navigating through food temptations. 1) Identify a specific concern or potential struggle you will face this holiday season in regards to food temptations. Is it Thanksgiving dinner with the extended family? An upcoming holiday dinner event at work? Or a cookie exchange with the neighbors? Pick one event you want to focus on first. 2) Visualize the event or situation. Think through each specific step of the event as if it were a story. What happens when you first arrive? Who will be there? What do you see and smell? What happens next? Work your way through the entire event and be sure to include all of the little details. 3) Once you’ve thought through your event, highlight the specific challenges at the event you are most concerned about. Develop a plan for addressing those challenges. Brainstorm ideas on how you can overcome them, and commit to one or two that you think works best for you. Also, here are some other strategies you can implement during the holidays to keep you on track: • Eat small, frequent healthy meals throughout the day so overeating later is less likely. • Either prepare a healthy meal ahead of time to bring with you during the party or choose the “lean and green” options from the table. Think grilled, broiled, baked or steamed protein and non-starchy veggies. Careful of added sauces, gravies, and condiments – keep them off to the side. • Stand more than arm’s length away from the munchies. Once you’ve had enough to eat, move away from the main table and join a lively conversation. • Listen for the body signals that tell you that you are no longer hungry. Pause in the middle of the meal and ask yourself how the food tastes and what your current level of fullness is. Remember, it takes the body 15-20 minutes to register that it’s full. • Carry a water bottle with you and keep it filled with water. Be sure to stay hydrated throughout the day. • Schedule a little exercise earlier in the day so that you don’t skip it and so that you feel in control the rest of the day. By anticipating the challenges ahead of you and creating a plan to overcome them, you’ve prepared yourself for success. Now all that needs to be done is executing your actions. Good luck and happy holidays! Coach Anjo
Posted on: Wed, 19 Nov 2014 21:10:19 +0000
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