5 Healthy Habits the Nutritionist is Doing this Holiday Season

5 Healthy Habits the Nutritionist is Doing this Holiday Season

This week our Office Manager Eileen sat down again for a good conversation about health during the holidays with our Nutritionist, Kathryn Terry. During their conversation Kathryn shared 5 habits of her normal routine that she sees as essential for her health, especially during the holiday season. 

1) Sleep

Sleep pops in my mind first because if I do fall short in one of these categories when my schedule is busier, it is sleep. I have learned in more recent years that I have to make it a number one priority as it is my body’s main time to restore and recover from the chaos and stress around me. More stress on the body= more sleep needed. Give yourself an absolute time on both ends of your sleep cycle. An absolute “no later to bed than” and a “will not sleep later than.” Strict bedtime boundaries are important to set when the to-do lists are long as they make us prioritize what has to get done immediately vs what can get done tomorrow, fostering healthy tasking relationship development at the same time. 

A smaller wake-up window is crucial as well. Your body has a specific time for its needed cortisol pop, or “natural delivery of caffeine” in the morning to wake you up. Waking up way before or way after this natural pop often can confuse your body and lead to a decrease in the strength of the initial pop we desire to wake us up. This pop can be crucial to energy supply in the early morning especially and will keep us from walking to the coffee machine like a zombie on repeat. 

2) Stress Outlet

You may initially laugh when I say when you are busy, make sure to make time for you too, but this mindset is important now more than ever. Remember the phrase your grandma said “Fill your cup up so it can overflow into others”? I believe this to my core, and have seen great benefit in finding just a few minutes to dedicate toward restoration and recovery for not only the body and the soul. Bonus points if you enjoy both at the same time. For me a long run is a good mental fix, and even better if I can talk with a friend along the way. Find something small daily that makes your shoulders relax from your ears, brings a smile to your face and maybe even a laugh to your lips.

3) Planning Ahead For Meals

My husband makes fun of me sometimes to the extent I plan ahead, but I find great reward in these strategies, especially during the holidays. Whether you are out shopping, running extra holiday errands, or simply stuck in traffic for longer than normal, having some on- the go snacks in the glove box, purse, diaper bag (but for you not the baby) fanny pack (I don’t judge here),  have the opportunity to prevent you from making a quick food, instant gratifying decision you might regret just 10 minutes later.

Planning ahead for food also includes your trips to the grocery store. I do this by printing out a weekly calendar figuring out roughly what meals we want to have each night, and then I make sure my grocery list matches. This helps cut down on our contact with other people in the grocery store, and allows you to maximize your time during this specifically chaotic season. Did I mention this will help save money too? I think we can all benefit from that during the holidays…

4) Continuous Learning

Despite a hectic schedule making time to read and educate yourself on topics of interest can keep your mind sharp. Whether you are keeping up with a medical news outlet, slowly pursuing a new certification, or are reading a new post from a certified healthcare professional, just a few minutes a day to continue expanding your knowledge on a subject of your interest will not only expand your knowledge on the subject, but give you the accomplished feeling that learning something new can provide. (And you didn’t have to even get up for this one!)

5) Water

Water intake is one of my first discussion points with all of my nutrition clients, as well as my family and friends when they ask how to optimize their nutrition habits because it is THAT important. The biggest impact water can make during your holiday season (besides keeping you hydrated for normal functions) is aiding in your digestion. Continual water drinking, especially after a meal can aid in nutrient breakdown and transport of nutrients to the rest of your body. The general recommendation is ½ your body weight in ounces per day.

Kathryn Terry, MS, CPT, PN 1

Need Help With A Healthy Holiday Eating Strategy?

We provide personalized fitness and/or nutrition strategies to help keep the holiday pounds off and keep them off for good.  

The Day After Thanksgiving – Healthy Eating Strategies

The Day After Thanksgiving – Healthy Eating Strategies

Thanksgiving Day ~  A day for many of us that is full of buttery casseroles and enough pies to feed an army, despite the honest size of our gathering. Yet, for many Americans following this holiday tradition, the way we fuel ourselves the day after is potentially more important than how we eat on the day of. 

But wait, do not go telling your relatives that nutritionist Kathryn says that you can eat all the excess you want on Thanksgiving and it will not matter at all. Not my point. However, I am acknowledging that despite our best efforts to follow the thousands of articles like “10 Tips for a Thinner Thanksgiving”,  the day is still geared around food and we are most likely eating meals with all those yummy carbohydrate rich mashed potatoes, rolls, sugar filled yams, casseroles, and desserts that have not been on our tables in many months.

This is where our trouble begins. For many people, Thanksgiving marks the beginning of the food indulgences for the entire holiday season.

Creating the right mindset from the day after Thanksgiving into the remaining holiday season is crucial for many and their health. 

Unfortunately, we don’t have a true number to represent how many pounds on average that Americans really do gain over the holiday season, so I can’t give you “this big scary statistic”. (Make sure you fact check what you read online or hear on the radio.) The last creditable study on this topic was published in 2000, and they found on average no more than 1 lb was gained. However, due to the increase in the food industry’s seasonally processed food items, our eating and even social habits around food have changed over a 20 year span.

 Importantly, what I can give you are a couple strategies to help you keep those pounds off, not only through Thanksgiving, but for the remaining holiday season. 

I’m aware that these next few holidays may look different for many of you, thanks to Covid-19, so I hope you can take my tips and personalize them to fit your new holiday routine. 

Make an “After Thanksgiving” Plan

Sit down and plan. There is nothing like a good session with the pen and paper, or for you techies maybe the notes app on your iPhone, am I right?   However you do it, plan a healthy eating strategy to succeed.

Picture this: you go through a lot of effort to make an amazing Thanksgiving meal. You order groceries online, pre-cook some casseroles, decorate your home, and maybe send someone for a last-minute item you forgot.  It feels like weeks of work to have a great Thanksgiving. You go to all that effort only wake up the Friday after and not have anything other than left-overs to eat for the next three days.  No, I’m not suggesting a “cold-turkey” cut off: one day you’re indulging and the next day you’re expected to be back to perfect eating habits. Not at all. 

I am suggesting you plan for the days after. What are some veggies and lean proteins you can have ready in the freezer as you transition out of your butter coma? How can you re-use or combine your turkey and leftovers with healthy ingredients for a good balance and help you transition back to healthy eating?  

Planning ahead to transition back to healthy eating is one of your biggest weapons of success that many people undervalue. Whether you travel for the holiday or not, do you really want to be bloated and lethargic starting back to work on Monday? Make a plan! 

The “Food Is Fuel” Mindset

Focus your mindset on what food is. Food is many things to all of us: delicious, cultural, social, fun, it tells a story, and is a way many of us show love. But most importantly to our bodies food is fuel. Healthy food provides the nutrition and energy that keeps us moving.

I try to use the mindset that on special occasions, like Thanksgiving, food is fun, and a way to share my love language with my family. It’s often full of fat and sugar and all those yummy typically unhealthy things.  However, I do my best to shift back to my everyday, healthy mindset on food the day after Thanksgiving. That means finishing the leftovers within 1-2 days by repurposing or I toss them. I make the decision that my fridge needs room for next week’s new healthy groceries. This sets me up for success when being bombarded with temptations of holiday treats until the New Year.

I have to hand it to some marketing companies. They can take something you might not normally get, but make it holiday-themed and well, we want it. I’m looking at you Reese’s Cups shaped like Christmas trees, Hershey’s Peppermint Kisses, and Krispy Kreme’s cute reindeer donut. And of course, our kids just have to have the red and green Rice Krispie treats and the Hot Cocoa Grahams Goldfish…… Do not even get me started on those holiday Starbucks drinks! 

I think we let these things slip into our carts by calling it a temporary treat that we don’t enjoy all year long. But when the treats start in November (for some when the candy comes in during October) and we eat these treats all the way through “Grandma’s leftover Christmas Cookies” in January, these decisions have a big potential to negatively impact our health.

Over a two-month holiday stretch, our little treats keep our bodies in a calorie surplus. Calories equal energy, and more energy in than energy out means we gain mass.

Planning ahead and using a healthy, long term mindset when it comes to deciding to eat a holiday treat or not has the potential to help you come out of the holidays healthier this year.

Kathryn Terry, MS, CPT, PN 1

Need Help With A Healthy Holiday Eating Strategy?

We provide personalized fitness and/or nutrition strategies to help keep the holiday pounds off and keep them off for good.  

Sustainable Healthy Eating Strategies That Aren’t Diets

Sustainable Healthy Eating Strategies That Aren’t Diets

You do not have to diet for the rest of your life to look the way you want to look and feel the way you want to feel. Yep, you read that right. However, I’m acknowledging you can’t eat plates full of processed carbohydrates and drink your teas and diet cokes to your heart’s content either. Lucky you, there is a middle ground. That is where long term, sustainable success not only lives but thrives! In this quick read, I want to give you 3 strategies that can be adaptable overtime for a true lifestyle change.

Diet Rules: Throw them out!

Like some of my clients, I personally thrive with rules. I outline foods I can’t eat and they are out the window. This year, before my wedding, I ignored all processed foods and desserts on several occasions including the Fourth of July and even my own birthday! I didn’t mind because I had a goal, was determined to achieve it and I knew these dieting rules were short-term. Unlike many diets, I had an end date for my challenge.

Most people will enter a new diet with the mindset of making a big change. Losing those pesky 30 pounds for good. And some people do see good success short term. Now, I don’t have to go into detail on why over time it will all be gained back, because we all know how it happens. (If you want to lean more about that here is a great article from Webmd.) What I will detail here is what you can do differently to prevent either those pounds from coming back, or if you’re at the beginning of your journey, starting off with the long term success in mind.

My first tip is to throw the rules out the window!  Unless you are doing a brief 30 or 60-day challenge prior to an event (like a wedding 😀 ) or making dietary changes necessary for something like a medical procedure, forget the rules.   Sometimes dietary rules are necessary, but they are given with the mindset of a temporary challenge. Beyond the challenge, nutrition should not follow the mindset of rules. Who likes to be told exactly what to drink or eat by anyone all the time? 

The Fattening Influence of Advertising

The amount of ads we are exposed to on a daily basis is enormous, and food ads are no exception. Seeing an ad for a McRib or a Super Cheesy Stuffed Crust Pizza on TV doesn’t just make us crave those foods specifically, but also crave the processed, higher in refined carbohydrate and calorie-dense foods in the same category. All these ads imprint on our subconscious. This is why when we travel somewhere unfamiliar or find ourselves hungry while running errands out-and-about we find ourselves choosing something from our subconscious covered in cheese that was advertised to us as a quick and easy grab.

How do you fight these ads?  Have a list handy of your best healthy food options, on your phone, or written down on a piece of paper you keep with you.  That way when you are at the quicker places on a time crunch, at your favorite healthier chain restaurants, or anytime you travel and feel pressured to make a quick decision, you can reference the healthy options on your list.  Planning ahead and having a list of healthy food choices handy can help you make better choices even on the most hectic schedules. 

What’s on the Plate?

Now, that we’ve talked about throwing rules out the window, and defeating the “quick and easy choosing” subconscious, what should be on our plate when we do go to eat? (A little background on me, my Nutrition Certification is through Precision Nutrition, and I love explaining the science behind their model.) Precision Nutrition (or PN for short here) presents an Anytime Plate Model that they share as a visual way to help build your mealtime plate.

Bianco Primary Care Family Practice healthy diet plate

I want you to close your eyes and think about how many of your plates actually look like this one. If it’s one-per-day, awesome, two per-day, even better! If it’s only a few a week or none at all, let’s get to brainstorming and figure out how to improve.

Just a few small changes could make that vegetable portion look larger.  How can we use what we cook our protein and vegetables in as our healthy fat portions for this meal? Using olive oil or avocado oil as a true healthy fat to roast your veggies in rather than using butter or steaming can be an easy way to increase your dietary Omega-3s, which helps reduce inflammation. Now keep in mind adjustments will need to be made based on activity level, fullness, preferences, goals, and results. PN is smart to also have sample plates for Post-Workout and a Vegetarian-based plate that I plan to share and write on and explain more of in the future. 

So how do you incorporate this daily? As I mentioned above, if your plates don’t look like this, what is one small change you can make for dinner tonight to get it a little bit closer? What is one dish at your son’s favorite fast food restaurant that looks close to this plate? Notice with The PN plate, there are no rules, just reminders to fill it with healthier options and portions. I hope you enjoy using this model to nourish you and your family by filling your plates with a variety of vegetables and whole foods of true minimal processing to carry you into a healthier future.  

Kathryn Terry, MS, CPT, PN 1

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