I keep telling myself this is the year…this is the year that I really get in shape and lose that baby weight. But, something always detracts me from any momentum I gain. I will be focused for a couple of weeks on going to the gym or running and I’ll think, I can do this…this is now part of my routine. Then I’ll let a trip or a big project derail all of my efforts and I’m right back where I started. Maybe it is just about baby steps and being present in the here and now. Here are some tips that will help me get through the holidays.
By: Anna Catherine Rutledge
How did it get to be the holiday season already? Does anyone else feel like this year they’ve creeped up on us and suddenly we get the 1-2 sucker punch of Thanksgiving AND Hannukah at the SAME TIME and by the time Thanksgiving weekend is over, it’s already December. I know it’s roughly the same amount of time, but doesn’t it feel like it’s weirdly compressed this year?
Regardless of all that, one thing the holiday season does present is some amazing opportunities to spend quality time with our families and friends, eating and drinking and not necessarily finding the time to exercise. And no matter if you’re still struggling with extra baby weight, the holidays can be killer on your waistline. Why do you think gyms see such an increase in memberships in January. We spend two months feasting and celebrating and then get the yearly reminder that oh yeah, I better get on top of these xx pounds or inches, because nothing says getting out to the gym like January sweater weather.
Here are five tips to help you stay healthy and trim this Thanksgiving (and beyond)
Remember stress is fattening
Ok, I am not a scientist, but it is a fact that stress can make you gain weight. Stress causes adrenaline, which taps your stored energy and at the same time gives your body a surge of cortisol which tells your body to replenish your energy (even though you haven’t actually used any calories) AND this cortisol surge makes you hungry and inevitably reach for the sweet, salty, high-fat foods because these foods make our brain release pleasure chemicals that actually reduce tension. And this practice becomes addictive so before you know it, every time you’re stressed out you reach for the fattening foods. Or as is more often the case during family affairs, the wine.
Okay, phew. Clinical.
Really what this means is two things.
First, we could all use to modify the way we handle stress, and stop reaching for unhealthy snacks, because it might help the immediate need but does not help your overall stress level.
And second, what can you do to help alleviate your stress this holiday season? Are you hosting a giant dinner party for 15 of your favorite people? Maybe you can schedule the time to fit in a yoga class the day before? Can’t stand the way Great Uncle Vin pushes all your buttons with his conservative agenda? Brush up on your Stephen Colbert and have some witty comebacks to counter his ranting and maybe help the whole room lighten up a little bit. Or simply leave the room, go play with the kids, change a diaper, help your mom with the dishes, whatever is making you stressed out, see if you can find a way to change the situation to make it work more in your favor.
Embrace your inner-Kennedy – Before or after dinner, can you wrangle everyone to go out back (to the park) and toss around the old pigskin? If football’s not your bag, rather than sitting around, unbuckling your belts and falling in front of the tv, encourage everyone to put on their coats and shoes and go for an after dinner walk (before the dishes…maybe even before dessert). Get outside, get some air, get your digestive systems flowing. If you’ve got little kids, by all means bring a ball (and the camera), find your favorite spot and burn some calories.
Go for a run!
The Prospect Park Track Club and JackRabbit Sports host the Turkey Trot on Thanksgiving Day. This annual 5 mile race is held in Prospect Park and is a great way to work up an appetite for your Thanksgiving Dinner. If you’re not up for running 5 miles, there’s also the super fun Coney Island 5k Turkey Trot held on the Sunday before Thanksgiving. And to keep with the Thanksgivukah theme of the season, also on November 24, there’s the NYCRuns Running Festival of Lights in South Brooklyn.
If you’re not a runner or haven’t run since the baby, now is the time power up your stroller walks. Pop in your headphones and your favorite upbeat music mix and break a sweat. See if you can throw in short bursts of easy jogging between your walking. Three minutes of brisk walking, one minute of running for 40 minutes total. You do want to make sure your baby has full head control before you start jogging for long distances with him in the stroller – six months is the generally observed recommended age before you should start running with your baby.
Less butter and marshmallows – I know some holiday tables are not complete without marshmallow covered sweet potatoes, or latkes cooked in butter. I’m not suggesting you forgo your favorite dishes. Make yourself a plate of food. Fill it up, but then that’s it. Don’t go back for seconds. What are seconds going to do for you? Save your seconds for leftovers tomorrow. And also wait 30 minutes before you have dessert. Allow your body to feel how full it is before you plow right in to the pumpkin pie. And again. One piece of pie or cake or cookie or whatever it is.
Make it about family, not food and wine – Remember the reason you’re making such a big deal about this day. Remember it’s about our family and friends and NOT about how much food and wine we can consume. Make the day about the people you are with, the people you love and take the focus off the perfection of the food.
And finally make SURE your Friday or Weekend workout is scheduled. Whatever it is. If you’re traveling, pack your sneakers. Even if you’re not traveling you probably have the day off, go for a long walk with your favorite family remember or a run by yourself while the hubby watches the kids. Or go out as a family and kick that ball around. Or send the family out to the playground and pop in your favorite workout DVD. Whatever your preferred method of exercise, use this time to be grateful for your amazing family and friends, your health, your community, your country.
Happy Thanksgiving everyone!!
Anna Catherine Rutledge runs Fit4Mom Brooklyn providing Stroller Strides and Body Back classes and personal training for moms. Fit4Mom also offers the Brooklyn Mom’s Run Club, helping moms throughout Brooklyn start and continue running. Anna Catherine blogs at www.howtobuildabettermother.com