Posted on by Midlife Made Easier

5 Strategies to Survive the Holiday Parties And Stick With Your Wellness Goals

With a little planning you can keep your wellness goals in check!

Can you believe it, the holiday season is upon us, and for some us this can be the most stressful time of the year as we try to navigate the office parties and family gatherings while trying to get stick with your wellness plan.  It can be especially daunting in midlife, because the weight just does not come off as quickly as it used too, believe me I know. It’s crucial to stick with our wellness plans so that we don’t have to keep starting over, which can play havoc on us both physically and mentally.  I want to share with you five strategies that you can use to have fun this holiday season without stressing over what you’re going to eat.  Now, whether you decide to use one or all five, I promise you won’t regret it. 

I cannot believe that Thanksgiving is just a couple of weeks away, and the holiday office gathering s have already started.  If you’re like me the holiday season has always been both a blessing and curse.  I admit that it wasn’t just the time spent with family and friends gathered around the Thanksgiving table, the happy giggles of my children as they raced to open their Christmas gifts, the fancy drinks at the New Year’s Eve Party and my mom’s pork roast (when I ate meat) and black eye pea dinner that made me giddy for the holiday season.

     It was actually the relief of kicking whatever eating plan/diet I was on aside and throwing myself holiday appetite first into the delicious and delectable foods of the season.  This was the one time of the year when overeating was not only acceptable, it was expected.  I told myself it was my right to take a break from counting calories, weighing my food, and logging every morsel of food I put in my mouth.  And like the millions of fellow dieters around me, I promised myself that I would start over again January 1st, or 2nd.

     Then I became prediabetic, and I realized that my yo-yo dieting had to come to an end if I wanted to reduce my chances of becoming type 2 diabetic.  Because ladies, prediabetes is reversible just by making small lifestyle changes.  You can use these five strategies to get you through the holiday season, but you can also use them to stick to your wellness goals throughout the year.  No more yo-yo dieting.  Yeah!  

 Our first strategy is my favorite, and this really helped me to learn how to plan my meals and eat what I wanted. 

Strategy one: Stop Classifying Foods as Good or Bad and Begin to Eat Mindfully.

 Foods are neither good nor bad, it’s how we consume them that puts us at risk wreaking our healthy eating plans.  Approach your meal mindfully, this will reduce your anxiety, take your plate and fill half of it with fresh fruit, veggies, and salads-on the other side enjoy a small serving of your favorite foods, remember the holiday season lasts six weeks at least,  so you don’t have to eat everything in one sitting.  Eat slowly and savor the experience, it can take at least 20 minutes for your brain to signal that you’re full. 

Strategy two:  Don’t and Skip Meals

It can be tempting to try to save all your daily calories for one big meal.  In my mind, I was actually doing myself a favor.  But, actually, I was starving myself and making it easy to overeat during my one meal of the day.  I was so hungry and ate so fast that I sometimes didn’t even enjoy the food, and ended up with indigestion or an upset stomach.  Instead of skipping meals, try to stick to your regular eating schedule. This will prevent your blood sugar from dropping and your body from going into starvation mode.

Strategy three:  Don’t Skip Your Exercise Routine

It can be easy to put off exercising during this time of year. Who has time to fit in a workout during the never-ending scheduled festivities? According the CDC, “your workout will act as your secret weapon; it can help make up for eating more than usual and reduce your stress levels during the most stressful time of the year.”

Strategy four:  Get Your Rest

The holiday season is lovely, but it can take its toll physically.  When you’re sleep deprived your body will crave foods high in fat and sugar to provide you with the energy you need to get through the day.

Strategy five:  Take Your Own Food

If you’re invited to a party and you want to ensure that there are healthier food options, bring your own dish.  This year I will be bringing some tasty vegetarian/vegan dishes to add to the feast.  Bringing your own food will take stress out of what you’re going to eat, and you can share your healthier food options with everyone in attendance.

These tips can help you stick to your wellness goals throughout the year.  Wellness is a lifestyle, not a temporary state of mind. To be successful, we have to plan for success.  To recap:

  • Eat mindfully and, enjoy experience and savor your favorite foods- stop when you’re full
  • Don’t skip meals aim at keeping your blood sugar steady all day this will help you to prevent overeating
  • Don’t skip your workout:  short on time break your exercise routine into two 15-minute intervals.
  • Get some rest: the holiday season is stressful maintain a regular sleep pattern will help you to continue to burn calories and build lean muscle
  • Bring your own food: invited to a party bring a dish, you can enjoy your healthier options and so will the other guest.

You can enjoy the season and with a little planning, stick to your wellness goals.  You have the power to succeed.  I believe in us!

 Join the group: https://buff.ly/2AKoTIB

If you are looking for a group of women who understand what it’s like to struggle through hot flashes, hormonal surges, and hard to lose belly fat.  Join the Courageous Women’s Network our free Facebook group, in this group, you will receive love, support, and a little kick in the pants when you needed.  Plus, you’ll get outstanding training from me that will help you cut out the guesswork and get to your wellness goals.

REQUEST TO JOIN TODAY https://buff.ly/2AKoTIB

Posted on by Midlife Made Easier

What Are the Dangers of Being Skinny Fat? Four Strategies to Getting Healthy

What does it means to be skinny fat? How dangerous is it for you? How can you learn to protect yourself?

I found this topic really interesting because, as a health coach I encounter women in midlife who are so proud of the fact that they’ve never had a weight problem their whole lives. “I am already at my ideal weight,” they love to tell me.

I know that we live in a culture that bombards us with diet plans designed to help us lose weight and finally live the magical lives waiting on the other side. Because we have been brainwashed to think that the skinnier we are, the healthier we are- and that is simply not true.

While so many women between the ages of 40-59 look absolutely fabulous in their clothes, they could still have a high percentage of body fat compared to lean muscle, which can lead to osteoporosis the weakening of the bones, heart disease, stroke, and diabetes

The medical term for being skinny fat is metabolically obese normal weight or MONW or normal weight obesity, it occurs when women who are normal weight or underweight, are inactive, have an imbalanced fat to muscle ratio, or who partake of a diet high in fat and sugar.

These women could have a higher percentage of visceral fat, which is extremely dangerous, it can settle around organs and the abdominal cavity. 

Dr. Mark Hyman, the author of The Blood Sugar Solution 10 Day Detox Diet, defines the phenomenon this way, “Skinny-fat means just what it sounds like: You look thin but inside you are fat. You’ve got organ fat (the more dangerous type of fat) coating your liver, kidneys, and other organs. You are under-lean but over-fat, meaning not enough muscle and too much fat (especially belly fat).”

How can you tell if you are skinny fat ?  Ask yourself the following question:

  • Is weight training part of your exercise routine?
  • Are you getting 150 minutes of heart-pumping cardio each week?
  • Is your daily food consumption high in processed foods, sugar, carbs, and low in protein-rich foods?
  • Do you suffer from fatigue, the inability to focused, or concentrate for long periods?
  • Do you suffer from inflammation?
  • Do you have excess fat around your middle?

If you answered yes, to one or all of these questions, you could be suffering from MONW.  The only way to know for sure is to see your doctor.  Make sure that in addition to checking your glucose level and cholesterol that he/she checks your percentage of body fat to ensure that your body fat percentage is within the acceptable range.

As I mentioned before, some of the dangers of being skinny fat are osteoporosis, or weakening of the bones, heart disease, and diabetes.  Some other risks include muscle deterioration; if you are not strength training a minimum of three times per week, ladies you should be weight training.  Remember building lean muscle will help us to burn more calories and get us to our wellness goals.  If you are not sure where to start, shoot me an email at wtylwellness@gmail.com.  I would happy to help you get started.

The other thing I want you to watch out for is not visible to the naked eye; it is the decline of your mental health.  While being skinny does not automatically mean you are in good health, it also does not automatically mean that you are happy.  If you are not physically active, you’re subjecting yourself to a poor diet, and combating health issues, in time this could affect your mental health.  Depression and anxiety are just two of the diagnoses that I’ve seen in the past ten years as a mental health practitioner, health coach, and women’s health advocate.

So, what can you do to turn MONW around?  First, schedule an appointment to see your doctor today.  A little tip, because we know that doctors do not have a lot of time to sit with us to discuss our concerns be prepared.  Write down what you would like to discuss, mention it to the nurse when she takes your vitals so that she can put it in your medical chart.  The other four tips I have for you are:

  • Exercise regularly- according to the Centers for Disease Control, you should be getting 150 minutes of heart-pumping exercise each week.  That’s just 30 minutes five times per week.  Lace-up your trainers that’s what they call sneakers in the UK, can you tell I have been watching a lot of Britbox.  Put on your favorite podcast, which is this one of course, and go for a walk around your neighborhood, on your lunch break, or at the gym on the treadmill.
  • Include weight training:  your exercise routine should include three days of weight training.  Make sure that you are lifting weights that are heavy enough to break down the muscle tissue.  If you can do three sets of ten with ease, its time to lift heavier weights.
  • Plan your meals:  I’m not talking about dieting but planning what you will eat each day.  Making sure that your menu includes servings of fruit and fresh vegetables, lean proteins such as salmon, chicken, for you vegans/vegetarians, your protein choices can consist of beans, lentils, and whole grains, just to name a few.
  • Manage your stress:  high levels of stress are not suitable for your mental or physical health.  Physically it produces chemicals that force your body to hang on to visceral fat, remember that is the bad fat that clings to your organs and deposits itself into your belly. Exercise is a great way to reduce stress and boost your mental health, as is meditation or prayer which can be done anytime throughout the day.  And if at all possible, simply avoid stressful situations.  You do not have to provide the answer to everyone’s problem.

The good news is that just by making simple lifestyle changes, you can change your life and live the life you deserve.  You have control!

The first step to getting healthy is merely acknowledging that there is a need. Too many of us are walking around with undiagnosed ailments, and that has to stop if we want to meet/exceed our wellness goals.

Share this post with someone you love, and don’t forget to check out our free Facebook group, The Courageous Women’s Network, to get the love and support you need to maintain the faith and keep you moving forward. 

I will talk to you guys soon; remember you are stronger than you give yourself credit and more blessed than you know. 

Join the group: https://buff.ly/2AKoTIB

If you are looking for a group of women who understand what it’s like to struggle through hot flashes, hormonal surges, and hard to lose belly fat.  Join the Courageous Women’s Network our free Facebook group, in this group, you will receive love, support, and a little kick in the pants when you needed.  Plus, you’ll get outstanding training from me that will help you cut out the guesswork and get to your wellness goals.

REQUEST TO JOIN TODAY https://buff.ly/2AKoTIB

Save the Date! November 24th, I will be opening the doors to join the Courageous Women’s Network Academy.  You can work with me and learn how to exponentially increase your self-love and self-care because losing weight is only half the battle. 

Talk soon,

Renee