8 Easy Ways To Get Your Health Back On Track After The Holidays
It’s hard to say no to all of that delicious food during the holiday season. So many parties with snacks and treats and feasts with family and friends. We’re bound to gain a pound or two every December. No big deal, right? Maybe not at first, but steady weight gain between the ages of 18 and 50 can increase your risk of breast cancer by 45%. The increased level of estrogen in fat cells causes the increased risk of breast cancer after menopause. The more the fat cells, the higher the estrogen levels that could potentially help the rapid growth of breast tumors. Being overweight can also increase your risk of cancer coming back. Starting the new year getting back into a healthy eating and exercising routine can shed those extra holiday pounds and set you on a path to a healthier you in the future. The good news is that getting in a healthy routine doesn’t only lower your risk for breast cancer, but can also help your body avoid problems such as heart disease, high cholesterol and other cancers. While at the same time giving you more energy and boosting your immune system. It sounds easy enough, but getting motivated can be tricky, it helps to make everything as easy as possible and start your new year with the intention to schedule a little more YOU time. Time to cook for yourself, exercise, get enough sleep and have fun! Here are a few tips to maintaining a healthy weight and getting back into the swing of things.
Drink water before you reach for snacks
When your stomach starts growling and you know you shouldn't be hungry, try drinking some water. Sometimes your body con confuse hunger with thirst, so we eat when what we really need is hydration. Drinking more water can help you lose weight or maintain a healthy weight and much more!
Eat Breakfast Every Day
Eating breakfast can help you avoid overeating later in the day. Eating a balanced breakfast, full of fruits, vegetables, whole grains and lean protein, jumpstarts your metabolism and gets you motivated for the day!
Skip the added sugar sweets & Drinks
Processed sugar can cause your body a lot of problems and has been linked to cancer, diabetes, heart disease and obesity. Sugar sweetened beverages, such as soda, energy drinks, juice from concentrate and sports drinks, are the main source of added sugar in our diets., accounting for one-third of the added sugar we consume. Try to cut out the added sugar and grab a piece of fruit when you get a sweet tooth. Be aware that many fruit juices have added sugar that takes away from their natural nutrition, so it's best to eat them whole or blended in a homemade smoothie or juice.
Eat whole grains that are naturally low in fat
Whole grains are en essential part of a balanced diet. They have also been linked to lowering your risk of heart disease and diabetes. Whole grains have more nutrients than refined or enriched grains, so stick to carbs like brown rice, buckwheat, whole grain bread, wild rice or quinoa.
Workout at least 3-5 times a week
Just 30 minutes of aerobic activity 3-5 times a week can lower your risk of breast cancer by 30 to 50 percent. You can always go to the gym to get your aerobic activity in, but you can also find fun ways to raise your heart rate. Go on a hike with friends, take a swim, work in the garden, try a new sport or go on a nice walk. Working out in a group setting can keep you accountable and sparks a little bit if friendly competition.
Work out early so you get quality sleep later
Sometimes getting enough hours a sleep isn’t enough, it’s the quality of sleep that counts. It’s best to work out in the morning to boost energy or in the last afternoon. Working out too close to going to sleep can cause a poor night’s sleep, essentially doing more harm then good. End you work out at least 3 hours before you go to sleep and your body will be ready to get those quality Z’s.
Involve your friends and family for support
It’s the perfect time of year to find some friends and family that want to up their health game too. Having the people close to you support your efforts and join in can make it fun and inspirational.
Treat yourself when you meet your goals
Set short term goals for yourself and decide on a reward when you hit them. Being healthier is the ultimate goal, but decide what that means to you and make measurable goals out of it. You can reward yourself with whatever you want! A new piece of clothing you have been wanting, a trip to your favorite restaurant, a day at the spa, make hitting those goals special for you.
Maintaining a healthy weight sounds daunting, but it's really about you feeling your best all the time. Loving yourself and your body is a way of life and the way of 2015!
ABOUT THE AUTHOR:
Monica Schrock is a passionate non-toxic lifer and writes about her experiences on her blog, Low Impact Betty. After blogging for years on the topic, she started her own non-toxic, vegan and cruelty-free skin care company, Bare Bones Body Care. You will most likely catch her drinking coffee, playing basketball, reading Tank Girl or laughing uncontrollably.