Tagged with: awareness disability health life Nutrition
Its tricky sticking to your healthy eating plan over the holiday season, especially when the treats are so readily available on the counter. With so many temptations to gorge on cookie trays and reasons to skip exercise routines, how on earth will you ever stay motivated to stick to your plan this winter?
Here is a short guide to help you survive this holiday season:
Watch portion control. In a previous post, I’ve mentioned tips for controlling portion sizes, especially because people with disabilities are twice as likely to be obese as the general population. (You can read that blog here!) Another tip would be to practice mindful eating. Create a food diary or use a calorie tracking app (i.e. MyFitnessPal or Lose It!) to help you physically be aware of how much you are consuming.
Opt for healthier ingredients. Switching just a few ingredients in recipes can make all the difference for less calories, fat, or sugar. Here are some easy switches you can do to make your recipes more healthy:
- Instead of sour cream à use nonfat Greek yogurt
- Instead of sugar à use unsweetened applesauce
- Instead of butter à use olive oil
- Instead of regular cream cheese à use lite or fat-free cream cheese
- Instead of all-purpose flour à use whole-wheat flour
Stick to your exercise routine. Do what you can to stay motivated and make your physical activity regimen a habit. Pick a specific time to do your workout each day, and plan your daily schedule around that. If you are traveling and do not have access to a gym, try using your surroundings to incorporate exercise. For instance, use household objects, such as soup cans or water jugs, as weights for arm exercises or enjoy a walk around the neighborhood.
Avoid sugary beverages. It is encouraged to eat your calories rather than drink them this season. Items like sodas and mixed drinks have tons of sugar and calories but not necessarily any nutritional benefits. Water, unsweetened tea, and other sugar-free beverages are all safe bets when limiting liquid calories.
Eat healthy MOST of the time. Try to make low-calorie choices and health-conscious decisions when you are able to. It’s nice to know that even fruity desserts, like strawberry shortcake, are also great treats that still satisfy a sweet tooth. Save your calories for what you enjoy most at the holiday dinner or party and know that it is okay to eat what you love. Food is a big part of holiday tradition, so enjoy it!