Food. Family. Fun. That’s about the order of priority around the holidays, but if you (like most) are worried about gaining those few extra pounds over December, we’ve got a few tips for you.
It doesn’t have to be a blue Christmas this year with bland foods that taste like cardboard, but take the initiative to make a DEFENSIVE game plan when it comes to eating this season. Start with some of our helpful tips and maybe sprinkle in a few ideas of your own. Happy season’s eatings!
1. Be A Picky Eater – In other words, spend your calories wisely on the foods you love and enjoy. Put yourself on a food budget at each meal and at every party and come New Years, you won’t be disappointed in your waistline. That’s something you can take to the bank.
Try This: Make a mental note of which foods are your favorites and try to stick to those instead of going crazy and eating every single thing on the table.
2. Rethink Seconds – It takes a little time for your brain to realize you’re “full” so give yourself a break and then take inventory of how you feel. You may not want those seconds after all.
Try This: After you’re finished with your first plate of food, take a 10-minute break. Grab some water. Talk to an old friend. Go to the bathroom.
3. Don’t Be A Grazer – We’re talking about acting as guardian of the food table. It’s easy to mindlessly eat while you talk, even if you’re full, so keep some distance between you and that delicious spread.
Try This: If you know you’re the type who will grab a snack at every turn, carry some gum or mints in your pocket and pop those in when you get a hankering to keep on snacking.
4. Never Go To Party With An Empty Tummy – That’s just asking for trouble and you’re almost certain to gorge yourself when you get there. It’s just human nature, when you’re famished, you FEAST.
Try This: Grab a filling bite before heading out. Something like apple slices with peanut butter or turkey and cheese on pita bread are perfect choices.
5. Try Not To Drink All Your Calories – Easier said than done when you’re enjoying friends and food in a fun atmosphere, but there are some tips that can at help (a little). Did you know that a glass of eggnog can rack up 500 calories or more in a single glass? Wine, beer or cocktails typically run 125-250 calories per drink, so they can add up quickly. Be mindful of those deliciously dangerous drinks.
Try This: Take a break between drinks to grab a glass of water or even a flavored seltzer between takes.
6. Slip-On Those Dancing (Walking) Shoes – Depending on the type of dancing and obvious intensity levels, dancing can burn up to an average of 282 calories per hour! The perfect way to make up for those yummy hors-d’oeuvres and cocktails. Walking can also be a great way to burn some calories before a night of partying.
Try This: Choose a dinner spot that offers live music so you can dance the night away or grab a friend or family member and take a brisk walk around the block before the night starts.
7. Don’t Shop Hungry – Similar to going to a party hungry, NEVER leave the house hungry, especially if you’re going shopping. Strolling around the mall or department store will have your stomach growling for those yummy cinnamon rolls and pretzels that you won’t be able to resist. Poor choices are just bound to happen.
Try This: Grab a healthy snack before you leave the house or eat a good meal at home. This will help cut down on those impulse snacks that seem to be everywhere.
8. Cook For Those You Love – Going out to eat or to a party, it’s hard to control your food choices or more importantly what’s in them. Why not plan your own dinner party and cook a delicious heart-healthy meal for the important people in your life. There are lots of ways you can make your meals healthier around the holidays without sacrificing all the good flavor.
Try This: Get creative by using less of those ingredients that are piled high with saturated fats and cholesterol like butter, cream, and vegetable shortening. There are lots of healthy alternatives out there such as applesauce or even evaporated skim milk.
We want everyone to be happy and healthy overall, and that requires baby steps sometimes. We hope these tips help you out, and if you have any questions about health and wellness we’d love to talk with you. Give our team a call and let’s set some health goals to make next year your best year yet!
Our go-to summer shoe is actually the most dangerous shoe we own. Yes, it’s true! Dr. Reed explains why and how we can prevent our footwear from taking its toll on our bodies.
Dr. Paul recently visited Afternoon Live on KATU and showed different ideas for giving the gift of “wellness” this holiday season. Check it out!
You can weed through the millions of different ways to lose weight from the apple cider vinegar craze to even surgery, but if you don’t want to travel down the weight loss rabbit hole, we’d like to offer up some guidance.
It’s a tough road and whether it was becoming super winded playing with your energetic toddler at the park , or a trip to Old Navy for the dreaded swimsuit shopping that’s got you motivated, it’s a road you’ve decided to go down.
There’s never just ONE diet plan or type of exercise schedule that is attributed to one’s health or weight loss, but lots of factors play a part. That’s why we want you to remember: mentality, motivation, and movement. They will help you navigate your weight loss journey in a natural and healthy way.
Ok, you’re ready to charge up weight loss mountain and get your rear in shape. You’ve researched the perfect plan for yourself, but a couple of Mondays later, you step off that scale frustrated and disappointed. You’ve already lost heart, and it’s sunk to the bottom of the ocean right along with that heart necklace from Titanic.
Losing weight fast seems so simple, right? Read the steps. Follow the directions. Poof. The pounds should melt off in a snap! The thing is, it IS simple, but it’s mentally and psychologically complex. That’s where the biggest problems lie.
What you have to understand is when you struggle and win, then struggle some more and win some more, you start to get what it’s about. It’s not a perfect formula. It’s a process and pounds lost don’t necessarily equate to happiness. Your life habits are what change you from the inside out, so finding a healthy and balanced lifestyle will ultimately bring you the peace you’re looking for. Your mind just needs to get on board.
Committing to something is a huge step no matter if it’s losing weight or buying a house. Make your commitment and write it down where you can see it every day. This is fuel for your fire. If it’s your mirror so be it, whatever it takes to force yourself to look at your goals every single day. Maybe you want to be able to play soccer with your little boy at the park without nearly dropping to your knees out of breath or conquer that simple flight of stairs at your work without huffing and puffing the whole way. Your goals are your goals, but you have to keep them in front of you.
Building your support system is another building block to your motivation. Don’t be around people who are only going to give you lip service. Ultimately it’s up to you if you eat the cake, drink the soda and lounge on the couch, but accountability and encouragement can push you to do your best. You CAN do this!
We’ve heard it our whole lives, haven’t we? Diet & Exercise. Exercise & Diet. They pretty much go together like peanut butter and jelly. It’s true. The food we eat is crucial to our health, but our daily activity is right there with it. Sure, you could do one without the other and achieve some results, but it wouldn’t be a fully balanced picture.
Aside from physical exercise helping to shed those lifestyle, after-baby, or holiday pounds, it also helps in the grand scheme of your overall health. Keep that blood flowing by moving around throughout your day. Don’t just sit at your desk or stay static on your couch. Walk around. Stretch. Do simple squats. Go for a family bike ride. Just keep moving!
You’ve done it. You’ve made up your mind to move past your struggle into a lifestyle built on healthy habits. Now we want to arm you with the tools to make it easier.
Your kid’s health is important. That’s why we’re announcing the addition of new doctor approved kid’s fitness classes at Bridge Chiropractic. Class participation includes a posture and functional movement assessment by a Bridge Chiropractic doctor.
Beginning January 15, kids can come to our fitness center and be greeted by the smiling face of Kelsey Walsh, coach and trainer, who will lead them through fun, fitness activities. “I always come in happy!” says Kelsey, who loves what she does and wants kids to feel the same way. “My mission is to find a spark or a light in kids to help them live active and healthy lives.”
In the classes, kids will experience general functional fitness, which Kelsey will design to challenge all skill levels, ages 8-15. The program is entertaining without the risk of injury.
Kelsey says, “My favorite part about kid’s fitness is ‘learning’ an individual. My best coaches paid attention to me, like how my body was reacting. That’s how I teach group classes, by paying attention to the individuals.”
Kelsey’s roots are in gymnastics, where she’s competed most of her life, and began coaching 15 years ago. She studied Early Childhood Development with an emphasis on Human Development & Family Science, earning a B.S. degree at Oregon State University. Kelsey is also a Crossfit athlete and is a Level I Crossfit Certified Trainer.
She joins the wellness team at Bridge Chiropractic, adding this new layer of overall health to kids. “There’s a good recipe here at Bridge to tie wellness into kid’s lives. It’s all here,” she says as she motions to the large fitness area in Salmon Creek. “Bridge ties it all together – chiropractic care, massage, acupuncture, nutrition. Now kids can come into this facility, in an adult world, and see all these things come together and how it all helps a person maintain health throughout their life.”
Class Days & Times: Tuesdays, Thursdays & Fridays, 3:15-4:30 p.m.
Cost: Drop in or monthly rates as low as $67!
Where: Salmon Creek Location
Give us a call to learn more and get signed-up!
Naturally, when you have lower back pain you’re going to think that it’s due to a lower back issue. That’s not necessarily the case, and it can leave you scratching your head as to how to get rid of the pain. You can’t relieve the pain if you don’t know where it comes from, right? Here, Dr. Paul Reed clarifies some of these questions and helps you learn the source of your pain as well as tips on how to prevent it.