• Michele Boutin

Stay the Course

My Annual Top 7 Tips for Staying on Course

& Healthy During the Holidays



"It's not the load that breaks you down,

It's the way you carry it." - Lou Holtz


1. Make your list of "to do's," and like Santa, check it twice to organize & prioritize... also, be kind to yourself and cross off a couple of things; I promise that you will still be on everyone's "nice" list long after the holiday season has passed... AND your stress is already reduced! 2. Drink, drink, drink... water. Yes, stay hydrated! You will function at top notch and you will aid in curbing those sugar cravings between gatherings. Also, save yourself a whopper of a hangover by having a glass of water for every alcoholic beverage that you SIP! 3. Exercise! If you have an established exercise regime, try your best to stick to it! Your body is expecting it and it will help hold you to your overall healthy intentions in addition to coping better when stressful moments creep in. If you do not exercise... well, now is THE perfect time to begin. How? Even a brisk 10 minute walk after a meal will do wonders for stress reduction, energy, and plucking away at some of those calories! Just think how ahead you will be on January 2nd! 4. Don't hold back! Yes, holding back or saving calories for one big binge does absolutely nothing but stress your body and makes you feel ill with a lot of calories on board to boot. Instead, eat each of your meals as balanced and with lots of veggies as possible each day... especially on the day of a party. 5. Give me some fat with that, please. To slow down the absorption of sugar that is inherent to the majority of holiday fare, be sure to eat something with quality fat along with it. Seriously - eat fat! 6. Breathe for stress relief sake! Do a quick check in - when you inhale, is your upper chest rising? Did you know that upper chest breathing or shallow breathing may be a sign of stress which can further create a vicious cycle of stress causing more than the physical discomfort of tight upper back, shoulder, and chest muscles, but can also lead to fatigue, forgetfulness, emotional tension, feelings of anxiety, panic, and indigestion.

  • Inhale & exhale as normal (cleansing breath)

  • Inhale slowly through your nose, allowing your abdomen to expand

  • Exhale slowly through your nose & down your throat, allowing your abdomen to relax

  • In a pinch, try 3 grounding breaths; when time allows pull out at least 10 in a row


7. Have FUN! Embrace the moment that you are in. Say "Yes" to something. Say "NO" to something. Keep traditions that serve you; say goodbye to what no longer does. Cherish family. Lavish in friends. Keep fit, happy & healthy! XO, Chele

 

Quick Bites

Keeping You in The Pink


Try One or Try All

8 Tips to de-bloat & help ease water retention after induldging


Easy:

  • Soak in a tub with at least 2 cups of Epsoms Salts for 20 minutes 1X/day for 3 days.

  • Do not add any salt to ANY food you are cooking or eating for at least 1 day.

  • Go for a brisk walk or engage in any movement you enjoy for at least 30 minutes (not a bad idea to keep this up!).

  • Slowly increase your water throughout the day (don't go nuts, however!) to help release excess water through urination.

Can Be Challenging for Some:

  • Drop ALL grains for AT LEAST one day... better if you can make it three days.

  • Drop All dairy for AT LEAST one day... better if you can make it three days :).

  • Drop overt sugary foods and drinks for one to three days.

  • Begin to identify your trigger foods if you notice water retention, puffy face & bloating is happing more than once in a while.

The last can be a bit challenging, because we can have reactions to foods up to 3 days after we have eaten them! Yeah... tricky! Keeping a journal is really quite helpful, as is eliminating suspected foods for a period of time and then re-introducing them one by one (there are methods on how to do this). This is a specialty area in my practice, and I will be happy to help you not only figure out these problem foods, but to help you focus on and land on an array of foods that you love and love you back!


NOTE: Severe edema can be due to an ongoing or new medical condition and/or medications. Please contact your physician if this is new (or not), unusual, altering your appearance, and how you feel!

 

Recipe

Old Fashioned - Saveur


It's not about 'never-evers!' Being mindful and balanced is key, holiday or not!


Ingredients 50ml Woodford Bourbon 1 teaspoon of white sugar Orange peel 4 drops of angostura

Method Add sugar and orange peel in to glass, then muddle until the sugar has partially dissolved.
Add ice cubes, whisky and bitters and stir for 12 seconds.
Add more ice and stir for another 12 seconds. Garnish with orange peel and serve.




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