How to Avoid the “Holiday Food Regrets”

With Thanksgiving in our rear-view mirror and Christmas fast approaching, the temptation to go out every night, eat all the delicious appetizers at the holiday party and wear elastic waist pants is reality. Every year it is the same song and dance, so here are some practical tips to staying on track from our new in-house dietitian, Kirstin Anderson. Also consider being extra diligent with your gym routine or even kicking it up a little so you break even with the calories in and calories burned.

  • Food shop with a list of healthy items that you actually like to eat! Good for you food does not have to be boring
  • Don’t skip meals because you think starving yourself for the holiday party will offset 97 pigs in blankets. Eat balanced, healthy meals through the day so you don’t show up starving
  • Skip the creamy holiday cocktails, they are tempting and delicious. Have a few of those and you will be asking your Uber to go through the McDonald’s drive thru at 2am
  • Stay hydrated! Keep water with you at all times, often we mistake thirst for hunger

Here is a little tip for when you cook up a storm and have a ton of left overs. Did you know that you can buy proper to go containers at most large super markets? Did you know that you can box those left overs and donate them to a local shelter? Did you know that you are protected donating food under the Bill Emerson Good Samaritan Act passed during the Clinton administration? Indeed, you are! Your kindness and generosity are appreciated and encouraged, so box up those Christmas cookies, they will be very much appreciated!

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Good ‘Ol Monday

A Perspective on Monday and Why It Is The Best Day of the Week

There is nothing quite like a Monday morning. The thought of an entire week ahead of us, an entire week of work, frustrations, miles away from a day of respite. No wonder people look so miserable on Monday! But, there is hope: a shift in perspective that instantly changes Monday from a day of dread into a day of hope. Let’s all give it up for Monday!

Coming off of two days of sleeping in, home-cooked breakfasts, and catching up on Netflix, we all know how brutal Monday morning can feel. It signifies an end to relaxation and the beginning of another five days of sacrifice. Do we have it in us? Can we really do this again? We sure can! We’ve done it at least a thousand times before, and we can certainly do it again. But, this time we’ll do it with a new perspective.

“What do we want to achieve this week? How are we going to become a greater role model for those that look up to us? This work don’t happen during the weekend”

What do we want to achieve this week? How are we going to become a greater role model for those that look up to us? This work don’t happen during the weekend. These achievements come from deliberate, goal-oriented work. When is the best time to do that work? During the work week! If you’re a nurse, what is one trait that you can work on about yourself that will lead to better care for those that depend on you? If you’re a schoolteacher, how can you better connect with that one child that is on the brink of implosion? Perhaps these improvements will come from reading a book and practicing its teachings; perhaps these improvements will come from asking for guidance from a mentor in the field. Whichever target we set our sights on, we must focus on making significant, measurable progress each day – any progress is a step in the right direction.

A journal can be our greatest asset in the pursuit of excellence. We can write down our goals, the strides forward each day in pursuit of the goals, as well as the frustrations that are impeding progress. Perhaps today we hit a roadblock, but tomorrow we find a way past it. That alone is progress! Making progress and writing it in the journal is one of life’s greatest bargains: we get the satisfaction of progress today, and can experience it again tomorrow just by reading about it!

It all starts with an honest appreciation for our current abilities, which can come from self-reflection, or, even better, an honest critique from a respected mentor. We all have areas in which we can improve, and it is this pursuit of progress that nourishes enthusiasm for our profession. Aim to improve by just two percent. Just two percent is enough to be significant, yet doesn’t set the bar so high that tomorrow doesn’t match the greatness of today. Perhaps we coach a technique in a new, more efficient way today; maybe we complete all of our duties five minutes faster today; or, we help a colleague with one of their patients, despite it not being part of our designated workload. At the end of the day, self-improvement is something we can happily hang our hat on.

Monday gives us five whole days worth of time and opportunity to make the strides forward that we set our sights on. As the days of the week come and go, our opportunity for progress gradually diminishes. That doesn’t sound so great, but it can be a good thing! If, in the early part of the week, we made significant strides forward, we can spend the latter half of the week fine tuning the work that we have already done, as well as begin reaping satisfaction from all of the progress we made this week. Friday is no longer just the day that our sacrifice ends and the alcohol begins; Friday is now the day that we can kick our feet up and bask in the glory of what we achieved this week: how we’ve become a better coach, a teacher who now can reach troubled students, a doctor who finally made a breakthrough with their patient.

So, what will we achieve this week?

By Marc Ayala, trainer and coach at Fisique Boston, check out his blog, “Thy strength.net”

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December 8th
at Fisique Boston
Meet Abbey Scott and learn how fitness
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