WOW! It has been a HOT minute since I last blogged! My name is Katie, I feel like I should introduce myself again 😉 Anyways, life has been crazy. I recently started my dietetic internship. Basically, I am paying to work full time and do homework while getting more experience in the field of nutrition. I have various rotations in clinical (hospital setting), food service, community engagement, and more. It is work, but I feel very blessed to be given the opportunity, getting me closer to my goals!
SO they (dietitians I work under) asked me to write an article to put in the office newsletter. They also now refer to me as “Bikini or Beachbody Katie” since they saw my email signature. Sometimes it can be a challenge to explain my role as a Master Trainer 🙂 Even though it is Halloween when I am posting this, it’s important to start strategizing how you are going to ENJOY the holiday season in a healthy and happy way!
Try to make your plate look like the one above
DID YOU KNOW … the average American gains 1-2 pounds over the holiday season each year? While this may seem insignificant, continue this trend over 10 years, and it adds up! Luckily, you are still reading this, and can implement some simple strategies to maintain (not gain) this holiday season!
- EAT BREAKFAST – Skipping meals may cause you to over eat, resulting in consumption of even more calories than if you had just eaten a meal!
- KEEP PORTIONS IN CHECK – A serving size of meat is about the size of a deck of cards. Reach for lighter pieces of meat as they contain less calories and fat than dark. Try following the MyPlate method, and make half your plate fruit and veggies.
- STRATEGIZE BEFORE SECONDS – Load up on vegetables & salad before digging into entrees and desserts. Hang out by the veggie tray to avoid the high calories and fat from other chips and dip appetizers.
- SLOW DOWN – Practice mindful eating using all your senses to create an experience at meal time. Slowly chew your food, and savor your special holiday favorites, especially that pumpkin pie! Wait 10 minutes to see if you are really still hungry before going up for seconds.
- LEAVE THE TABLE – The holidays are about time with loved ones, so go play cards, offer to help with the dishes, or organize a family activity.
- GET MOVING – Aim for 30 minutes of exercise, preferably in the morning before life gets in the way! Grab the family to sign up for the ‘Galloping Gobbler’ 4 mile walk/run at Saint Francis, or join me at my group fitness class at the YMCA! You will have more energy than a cup of coffee, and be more likely to make healthier choices throughout the day.
Please comment below your favorite tips, and what you would like to learn about next! Be sure to share with a friend if you found this article helpful!