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It’s November. Thanksgiving is around the corner, and our schedules are jam-packed with holiday parties, family gatherings, shopping, traveling, and lots of delicious food. With such hectic schedules, our normal routines and healthy habits often take a backseat.
We asked a dietitian for advice on staying healthy during the holidays. Jenna Werner, a Registered Dietitian, shares her approach (and favorite product!) to maximize the holidays without compromising your health and wellness goals.
When working with clients to create healthy outcomes during the holidays, here’s two key pieces of advice:
The first is to manage stress by sticking to a movement routine. Exercise is a known stress-reducer that releases endorphins, allowing you to ride the high of a workout and stick to your healthy habits all day long.
While the first piece of advice is obvious, the second is my secret weapon. It’s simple–manage your cravings by eating often. When you add in more of the good (healthy snacks), you effectively “crowd out” the bad (e.g., those communal cookies in the office kitchen).
While finding a nutrition regimen that works for you may take time, incorporating foods into your daily routine that are portable, healthy, and delicious doesn’t need to be difficult!
This is why I recommend Après to all my clients. Après is a plant-based protein powerhouse that’s perfect for a light, on-the-go snack, a post-workout pick-me-up, or even a post-holiday party refresher. It’s great year-round, but especially during the holidays.
Protein: Après is packed with 14g of plant protein. As we all know, protein is an important component of every cell in our bodies. It helps with weight maintenance, repairs muscle tissue, and keeps your immune system healthy. You need a high-quality, complete protein in order to get all the benefits. The Après blend of pea, chia, cacao, and hemp protein provides a complete protein source that is easily digestible (bye-bye bloat!). An extra bonus is this blend doesn’t have the chalky taste of some proteins–it’s smooth and creamy and tastes delicious.
Healthy Fats: Fat gets a bad rap, but when it’s from a good source, it can be highly beneficial. Fat also helps keep you fuller longer and creates that creamy and delicious texture. When fat comes in the form of MCTs (medium-chain triglycerides) like in Après, it’s absorbed faster and is thus able to provide quicker acting and longer-lasting energy–meaning no more afternoon crashes after those early morning workouts!
Electrolytes: Losing too many electrolytes can cause an array of symptoms, including brain fog, fatigue, and cramping. Replacing lost water is essential, but replacing your electrolytes (think post-sweat or post-holiday party) is even smarter. Après utilizes a coconut water base, helping you replace fluids and electrolytes in a natural and safe way to keep you sharp and energized.
Regardless of whether you drink Après, or have your own go-to product, you should take in some combination of protein, healthy fats, and electrolytes if you want to feel your best. (I love the product because it's already prepared and easy to take with me, which helps save time on busy days.) Do what works for you!
This holiday season, remember to move and replenish your body to get ahead of stress and cravings, and begin the new year feeling fresh and ready to go! For more holiday tips and nutrition information follow me on Instagram at @happystronghealthyrd.
When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do.
How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?
As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.
Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.
When thinking about your boundaries, ask yourself:
In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect.
Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.
When thinking about self-compassion, ask yourself:
In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.
Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion.
When thinking about nourishment, ask yourself:
That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain.