WOW Member News

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  • 09/09/2018 8:50 PM | Julie Johnson (Administrator)

    W.O.W. SMALL GROUPS UPDATE

    by Bridget Backus McBride 

    Studies show that stronger connections are made by doing an activity with other people in small gatherings. It takes the pressure off while trying to get to know someone. Consider joining one of the Small Groups (5-10 depending on the activity) below or feel free to suggest one that might not be here. (Be sure to put “WOWSmall Groups” in your Subject line if emailing.) Looking forward to getting to know more of you!

     ________________________________________________________

     The Warm and Fuzzies

     Let’s get together to knit, crochet, stitch, and chat. We’ll meet for an hour and half over yarn and threaded needle works of any kind with a coffee or tea at our side at local Newberg coffee shop Coffee Cat. (If more experienced members would like to help newbies that could be awesome!) Not crafty, but love to meet other W.O.W. members over coffee? Come anyway! Let’s bond over warm and fuzzies.  Requirements: Once every other week on Tuesday mornings, 10:00 am -11:30ish am starting September 11th.

     Group Leader:

    Bridget Backus McBride

    Spotted Dog Creative

    Cell: 503-538-3553

    Email: sptdogcrt@gmail.com

     

     Global Wine Discovery

     Come join in a monthly “discovery” tasting where we all bring a bottle based on a certain themes, for example South Africa or Barolo (anything outside the USA), and are prepared to talk about it over a tasting. It would encourage us to broaden our horizons outside of Oregon and we’d all learn from each other. Requirements: Plan to purchase a bottle of wine based on our theme as well as discussing your research. Contact Sheila for times and dates.

     Group Leader:

    Sheila Nicholas

    Anam Cara Cellars

    306 N. Main Street

    Newberg, OR 97132

    Phone: 503-537-9150

    Cell: 503-550-8686

    Email: sheila@anamcaracellars.com

     Wanna Go for a Walk? (Pooch Version)

     

    Let’s go walking with our well-mannered doggos! Meet up to walk the loop around the golf course in the parking lot at the Chehalem Glenn Golf in Newberg (on the white event tent side).

    Requirements:  Good-natured dogs, leashes (no flexi leads, please), poop bags, and one W.O.W. human in comfortable walking attire. Feel free to borrow someone else's canine if you don't have one!  Once every other week on Thursday mornings, 10:00 am starting September 6th.

     

    Group Leader:

    Bridget Backus McBride

    Spotted Dog Creative

    Cell: 503-538-3553

    Email: sptdogcrt@gmail.com

     

     

     Wanna Go for a Walk? (Human Only Version)

     

    Let’s go walking! Meet up to walk the North Valley Friends Trail at Veritas School in the parking lot at the North Valley Friends Church on Hwy 240 in Newberg.

    Requirements:  One W.O.W. human in comfortable walking attire.  Times and dates to be determined by Group Leader.

     

    Group Leader:

    Consider volunteering here! 

    Contact Bridget at sptdogcrt@gmail.com and I’ll get you going.

     

    Let’s Do Lunch!

     

    This is a reboot of a lovely Small Group that W.O.W. has done before. Visit different restaurants in our area for lunch once every other week or once a month. The Small Group decides on a restaurant (usually via email) and off you go! It’s a great way to connect with other members and expand your palate at the same time.

     

    Group Leader:

    Consider volunteering here! 

    Contact Bridget at sptdogcrt@gmail.com and we’ll get you going.

     

    Adventure Group

     

    This is one of the original Small Groups for W.O.W members. If you’d like to resurrect this super fun activity, contact Bridget at sptdogcrt@gmail.com and we’ll get you going again.

     

     Photography Group

     

    We have had a previous Small Groups photography group for W.O.W. members. If you’d like to revisit this super fun activity, contact Bridget at sptdogcrt@gmail.com and we’ll get taking fantastic photos again.


  • 09/09/2018 8:17 PM | Julie Johnson (Administrator)

    By Jorji Jett
    Sugar, simply put, is a simple carb that provides energy for your body, providing quick fuel when your body needs it. Glucose, one of the main forms of simple sugar, is used also heavily by your brain to power important functions, but nutritionally? Unfortunately, sugar has no other value.

    Natural vs. Added Sugar

    When we talk about sugar, we don’t mean to make simple sugar the villain. After all, there is a difference between natural sugars and the sweeteners, sugar alcohols, and syrups made in factories. Naturally occurring sugar is the sugars you find in unprocessed foods such as:

    • Milk
    • Fruit
    • Vegetables
    • …and some grains

    Natural sugar can be good for you in moderation based on your lifestyle. If you’re an athlete or heading out on a 9-mile run, the natural sugars in a banana will go a long way in fueling your body’s quick energy stores. Again, these natural sugars aren’t necessarily bad but they are still sugar!

    On the other hand, added sugar is what’s found in many processed foods, drinks, and condiments as they’re being produced. Many times, natural sugars and added sugars are found in items like sports drinks, bottled juices, and even “health bars”!  Here, it’s important to note that brown sugar, agave, coconut sugar, and any other variation of that is also an added sugar, even if it’s inherently natural. Here’s a peek at the common culprits when it comes to added sugars:

    • Whole-grain cereals
    • Granola
    • Flavored instant oatmeal
    • Frozen desserts
    • Frozen meals
    • Granola bars
    • Protein bars
    • Nutrition bars
    • Pasta sauce
    • Smoothies
    • Fruit juices
    • Yogurts
    • Barbecue sauce
    • Ketchup,
    • Salad dressing
    • Coffee creamers

     

    5 Ways to Cut Back On Sugar

    The World Health Organization has actually cut dropped their sugar recommendations, now saying that less than 5% of your total calories should be coming from sugars added to foods plus sugars naturally present in honey, syrup, and fruit juices. But sugar comes in numerous forms, and it’s almost impossible to avoid! So, how do you start cutting back?

    1. Use Fruit and Spices to Sweeten Breakfast

    If you start your morning off with a PSL + a packet of Apple Cinnamon oatmeal, you’ve already got nearly 50 whopping grams of sugar to account for before you’ve even hit the road! Creamers and flavored breakfast foods like cereal and oatmeal are usually filled with added sugars, making breakfast one of our top focuses. Rather than dumping flavored creamer (or just straight up white sugar) into your coffee, try swapping it for unflavored almond milk with cinnamon, cocoa powder, or nutmeg! There are even plenty of unsweetened vanilla versions of plant-based milks available to help you make the switch.

    The same goes for oatmeal. Rather than opening a pre-flavored packet full of sugar, opt for a serving of plain quick oats topped with fruit, nuts, and spices! You can even throw in a scoop of your favorite TLS® Shake, or skip the oats entirely for a protein-packed shake you can blend with your favorite fruits!

    2. Keep an Eye On Nutrition Labels

    Navigating the hidden, natural, and processed sugars can quickly get overwhelming. Thankfully, we’ve got a few good rules-of-thumb to get you started as you’re comparing products:

    Nutrition Bars/Snacks: 12 grams of sugar per serving or less

    Hot/Cold Cereals:8 grams of sugar per serving or less

    Flavored Yogurts: 20 grams of sugar per container or less

    Granola: 5 grams of added sugar or less

    Just remember that if you eat twice the serving, you’re getting twice the sugar! If you’re ever in doubt, you can always just look it up!


    3. Substitute When Baking


    While a little sugar helps in bringing out the natural sweetness and improving the pastry’s texture, most of the time you can cut back on sugar quite a bit.  In most cases, you can use substitutes to cut the amount of sugar in your favorite recipes by 1/3 or even by 1/2!  Here are our favorite substitutes:

    • Unsweetened Applesauce:  This works in a 1:1 ratio, but you need to reduce the amount of liquid in the recipe by 1/4 cup if any is added.
    • Omission: Generally, you can cut 1/4 of the sugar in nearly any recipe without too much of a change!
    • Dates: A date puree can be used in place of 1 cup of sugar in any recipe! Just puree 1 cup pitted dates with 1/2 cup hot water until a thick paste is made.


    4. Make Your Own Drinks!

    From teas to cocktails to soda, there are plenty of ways to avoid the tablespoons of sugar these drinks sneak into your daily diet. DIYing your favorite drinks doesn’t have to be complex or time-consuming, either!

    • Tea: Rather than grabbing a store-bought bottle, grab a big jug and a large sachet of herbal tea with a fruit-forward flavor such as lemon-ginger, orange, blueberry, or raspberry! The natural sweetness of the fruit will help satisfy that sweet tooth without any of the added sugar. If you’re really trying to get rid of a craving, you can even try some of the dessert-themed teas on the shelves!
    • Cocktails: Sure, you can #RoseAllDay but that doesn’t mean you’ll be getting any closer to those health or weight loss goals! The sugars found in wine and mixed drinks might surprise you, but you can opt for a mocktail made with sparkling water and infused with herbs and fruit instead. Plus, that hydration means you don’t have to deal with the hangover tomorrow morning!
    • Soda: With the sales of soda steadily declining in favor of seltzer and sparkling water, you might have already hopped on this trend! If not, it’s time to ditch the soda (yes, even the diet) for a sparkling water. Many brands offer flavored versions that come without sugar or sugar alcohols such as La Croix, but you can always grab a store-brand version and infuse it with your favorite flavors at home!


    5. Make a Must-Haves List

    We know now that sugar can be addictive, so quitting cold-turkey might not be an appealing option for many. That being said, it’s not going to be the end of everything if you enjoy sugar in moderation. One way to go about this is to take a habit and improve it! If you love your nightly dessert, allow yourself 2 indulgences per week and replace the rest with a TLS® Shake or fruit! Another route to ensure moderation is to make a “Must-Haves List”, find replacements for the treats you can! Here are a few of our favorites:

    • Ice Cream | TLS® Shake or Protein Nice Cream
    • 1 chocolate bar | 1 serving of dark chocolate and a small piece of fruit
    • Cakes + Pies | Crustless Berry Crumble with oats
    • Cookies | Protein Bites


    For more ideas on healthy changes and options, please give me a call and let's do "coffee" ... 503.899.8017!  Have a great day! Jorji Jett



  • 07/10/2018 8:52 AM | Julie Johnson (Administrator)
    FIND YOUR FIT FOR SUMMER!

    Anyone trying to lose weight knows that summer is crunch time! Even though summer is bikini season, it’s also the season for cookouts, pool parties, and patios! It isn’t fair that so much seems to stand in the way of reaching your bikini season goals, so, we’ve rounded up our top tips to help you #FindYourFit for summer!

    1. Add the Right Supplements

    If you’ve ever taken a pre-workout supplement or a thermogenic fat-burner, you know these products have the potential to give you the edge you need to #FindYourFit for summer. The trick is to find which science-based supplements use clinically-studied ingredients that align with your own unique lifestyle, goals, and timeline!

    Is handling stress standing between you and the finish line? A product that addresses adrenal fatigue and cortisol levels is what you’re after!

    Do carbs and constant cravings have you stuck? Sounds like leptin sensitivity may need to be addressed.

    If you don’t know where to start, go to WWW.TLSSLIM.COM/JETT and take the free quiz is a great tool that matches you with the right supplements to ensure you’re not wasting your time or money!

    2 Reboot Your System with a Detox!

    When you’re down to the wire and just can’t seem to budge the number on that scale, cleansing your body of excess waste and hitting the reset button can make all the difference! Some cleanse programs require you to fast or drink only lemon juice with maple syrup for 10 days, but these programs are nothing more than mislabeled crash diets and don’t do much besides waste money on short-term results.

    Rather than depriving and dehydrating your body with harsh laxatives and a cardboard diet, opt for a program that utilizes natural herbs and botanicals while promoting a healthy diet! The 7 - Day Detox is a great option for detoxifying, cleansing, and purifying your digestive tract and liver to combat the effects of poor diet and environmental toxins.  Plus, like all great weight loss plans and products – it can be customized depending on your individual needs!

    3. Turn Up Your Workouts

    You’ve been following your meal plan to the T, which probably means you’ve been maintaining a consistent workout schedule as well! Consistency is great for establishing those healthy habits, but your body has probably grown accustomed to that routine by now. If that 4-mile run or at-home body circuit isn’t leaving you breathless anymore, it’s time to rattle the cage a little!

    Like lifting heavy with low reps? Switch it up with lighter weights and higher reps! If you usually head straight for the treadmill, try hopping on the bike for a 30-minute HIIT session instead.

    All of this extra effort might not come easily, but you’ve got the custom blend of vitamins, amino acids and minerals of Isotonix Essentials™ Turn Up for your daily boost! The formula not only increases energy, but it also helps improve mental acuity to keep you active and focused through your entire workout.

    4. Journal Your Food

    Journaling your food is a powerful weight loss weapon for a reason: it works. In fact, it’s often one of the first things registered dieticians ask their clients to do! Recent studies show that those who keep a food diary six days a week did more than just stay on track; they lost twice the weight as those who kept food records one day a week or less!

    Logging your food instantly increases your awareness of what, how much, and why you are eating. By keeping you honest and holding you accountable for your food decisions, you become more aware of just how far those happy hour appetizers are setting you back.

    There are hundreds of journals on the market, and it can be overwhelming to choose. You may want to start with a blank notebook but, for those that need a little more guidance and structure, the TLS® Health Guide & Journal is a great option!

    5. Treat Yourself to New Gear!

    Sometimes, we just need a little pick-me-up to stay on track. Thankfully, with Market America, a little indulgence isn’t going to break the bank! You’ve got a number of partner stores to choose from that offer everything from new yoga gear to running clothes, and even a new fitness tracker to make sure you aren’t slacking on your steps during the day.

    Call me, or visit my site to see about getting started!  Love to have coffee, or wine together! Jorji Jett 503-899-8017 www.JorjiJett.com


  • 05/05/2018 9:55 AM | Julie Johnson (Administrator)

    By Julie Johnson, Financial Advisor

    Everyone loves makeovers. So what about one for your money? When is the best time to start YOUR Money Makeover? The answer is always the same – it’s NOW.

    We always like to begin with the 6 Steps to Financial Independence. What are the 6 Steps and how do you apply them? You didn’t ask but we were hoping you were wondering.

    We’ve got just the thing! We created a video, a website, and a bunch of tips just to answer such a question. 

    Check out our Money Makeover site – then let’s talk.

    Together, we can put a fresh financial strategy in place.

    Let’s see what a new financial ‘you’ might look like,

    I'm just a phone call, a text or an email away!  Julie Johnson 503-201-6815 or julie.johnson@wealthwave.com


  • 05/05/2018 9:38 AM | Julie Johnson (Administrator)

    By Jorji Jett, Wellness Educator

    A little belly bloat have you thinking twice about wearing a two-piece this summer?  Does occasional stomach discomfort or gas have you avoiding certain foods?  These common complaints could be a sign of an enzyme depleted diet!

    Why We Need Enzymes:

    When you lack the necessary enzymes to break down food, it sits in your digestive tract. Food that sits in your stomach or intestines too long has time to decay or create gas. Decay? YUCK!

    Without writing a dissertation about the many processes involved in the breakdown of “food” in our bodies, starting with the first bite all the way to the bathroom break, let’s concentrate on the enzymes responsible for breaking down the components of what we eat.

    Who’s Who: Enzymes Edition

    The pancreas is one of the heaviest hitters when it comes to a healthy digestive tract. Pancreatic enzymes help break down fats, proteins and carbohydrates. A normally functioning pancreas secretes about 8 cups of pancreatic fluid into the small intestines every day!  Enzymes made by the pancreas include amylase, protease, and lipase.

    • Amylases are responsible for breaking down carbohydrates.
    • Lipases break down fat.
    • Proteases break down proteins.

    These enzymes help your body to break down food into nutrients that are absorb in the digestive tract before gas-inducing bacteria has a chance to create problems.  Unfortunately, many of us make lifestyle choices that inhibit the production of these enzymes. Poor dietary choices and stress will lead to inflammation in your digestive tract. This inflammation interferes with your body’s ability to make enzymes. Without enough of them, your body can’t absorb the nutrients from your food.

    What Happens When We’re Low:

    Occasional belly discomfort is not the only side effect of decreased digestive enzymatic activity. If an individual is enzyme-deficient large protein molecules from food may be allowed to enter our bloodstreams and an allergic reaction can occur. Swelling, itching, and other allergy-related symptoms may improve with the use of enzyme supplements because food can be broken down into molecules that are small enough for our bodies to use, small enough to enter our bloodstreams without alarming our immune systems.  Another possible consequence of deficient pancreatic enzyme activity may be malnutrition, most often seen in the later decades of life. Malnutrition consists of deficits of fat-soluble vitamins and secondarily decreased bone mineral density due to impaired absorption of fat-soluble vitamin D. Therapeutic intervention, which may consist of supplementation of pancreatic enzymes and/or vitamins in aged individuals could contribute to healthy aging.

    Enzyme production naturally decreases with age, add on top of that- the standard American diet of overly processed foods, and it’s no wonder so many of us suffer the symptoms commonly associated with a lack of digestive enzymes.  Adopting a healthier lifestyle may help to restore enzyme levels back to normal and food enzymes are those we find in a colorful diet rich in raw vegetables.  Sadly, the process of cooking food destroys naturally-occurring food enzymes, making supplementation important. If you want an enzyme supplement that addresses a wider range of digestive issues, look for products that contain all three pancreatic enzymes.

    I would love to help you with supplements I have found that have helped me tremendously, so give me a call, text, or email me to learn more over a cup of coffee or glass of wine!   Jorji Jett 503.899.8017 www.jorjijett.com


  • 04/07/2018 11:23 AM | Julie Johnson (Administrator)

    WANT TO CONTINUE SUPPORTING THE NEXT GENERATION?

    Check out the Chehalem Valley Chamber's STEPS Program to offer summer internships to the next generation!   

    • If your business needs part-time summer help, the Chehalem Valley Chamber of Commerce will help you find the right high-school or college student for your needs
    • Our Steps Up program coordinates all aspects of your summer hire. We provide qualified candidates, will help you and your hire create a real Return on Investment for your business, and we even provide a half day of professional development for the students each week so that they learn the soft skills they need, as well as getting real work experience in your business.
    • Just contact the Chamber at 503-538-2014 or email office@chehalemvalley.org and our Steps Up Coordinator will get back to you. You can also fill out the form at this link: http://www.chehalemvalley.org/steps-up-employer-form/
    • Applications are being considered and accepted through end of May


  • 04/06/2018 10:42 AM | Julie Johnson (Administrator)

    Congratulations to our 2018-19 Cathy Stoller WOW Memorial Scholarship winners!!  (SEE PHOTOS HERE)  What an amazing night it was at the beautiful Stoller Family Estate with brilliant young women speaking to us about their many accomplishments and future goals. We want to thank the Stoller Family for graciously hosting the event and the amazing chef, staff, and overall service that we received. We felt like special guests in your Stoller home and we appreciate that!! A special SHOUT OUT to Kyle Stoller for attending the event with all of us wild WOW ladies. We were thrilled you attended and took part in our gesture to demonstrate our appreciation of your mother and the young women we hope to mentor in her honor.

    We want to thank the many WOW members that sponsored candidates (some even sponsored multiple girls!!) for this year’s scholarship. In total we had 20 amazing applications that were narrowed down to 12, then to 6, and yet again to the special 4 young ladies that presented to those of you in attendance at the event. Without the mentoring and support of our WOW members, these young ladies would not have the wonderful opportunity to be recognized with this scholarship. 

    Thank you Kristi Strickland for your ongoing commitment to tracking down previous year’s winners to give us updates on their lives and accomplishments!!! It is so exciting to hear what the young women are achieving in their lives each year.

    Finally, a special thank you to the Cathy Stoller WOW Memorial Scholarship Committee: Kelly Hagglund, Om Sukheenai, and Holly Hetrick. Your tireless work during “scholarship season” is outstanding and we appreciate you all endlessly. Stay tuned for next year’s scholarship event!!! Details coming soon to a newsletter near you...


  • 03/04/2018 3:58 PM | Julie Johnson (Administrator)

    By Jorji Jett          jorjijett@gmail.com      503-899-8017

    The Health Benefits Of Lemon Water Include Relief From Scurvy, Sore Throat, Constipation, Kidney Stones, Canker Sores, And Gum Disorders. It Also Helps To Lower Blood Pressure, Decrease Stress, Maintain Healthy Skin, And Promote A Healthy Liver. It Is Also Commonly Known To Aid Digestion, Reduce Calorie Intake, Help In Weight Loss, And Prevent Certain Types Of Cancer.

    Lemon Water Nutrition Facts

    Lemon water is derived from lemons which are a rich source of various vitamins and minerals. It contains water, protein, carbohydrates, and sugar. Lemons are a very good source of vitamin C and they also contain smaller amounts of different vitamins like thiamin, riboflavinniacinvitamin B-6, folate, and vitamin E. Lemons also contain various minerals such as ironmagnesiumphosphoruscalciumpotassium, and zinc. With all the important nutrients present in lemons, lemon water can be a very effective delivery system for many health benefits to people.

    Who Benefits From Lemon Water?

    It is beneficial for everyone except for those allergic to lemons. It should be consumed by anyone trying to live healthier, and it is a very good health drink, compared to the other carbonated and sugar-rich drinks that are available in the market which may not be as healthy as you think. Not only does lemon water rehydrate the body, but it also aids various bodily processes such as digestion.

    How To Prepare Lemon Water

    If you are already in relatively good health, add the juice of ½ a lemon in water and drink that twice a day. If you are overweight, then add the juice of 1 lemon into the water and drink it twice a day. Try to prepare and consume fresh lemon water quickly, rather than letting it sit or be stored in the fridge. You may also add salt or sugar to the lemon water if you need to improve the taste. You may also substitute sugar with honey. Lemon should be diluted according to your personal tastes. In order to help the body efficiently absorb the energy from the food you’re eating, add lemon water to your diet on a regular basis.

    Hope you find this valuable information and feel free to reach out anytime for more tips, or get together over coffee to review any special needs you may have.  Thank you fellow WOW family!  

    Jorji Jett       jorjijett@gmail.com      503-899-8017

  • 01/09/2018 5:07 PM | Julie Johnson (Administrator)

    BY JORJI JETT

    When women gain weight, their first instinct is to cut calories. Often dramatically! This approach can quickly backfire.

    A significant calorie deficit will result in initial weight loss, but it’s often at the expense of your muscle mass and metabolism. If you skimp on protein, you lose muscle mass. If you skimp on good carbs, you can lose both body fat and muscle. If you skimp on calories overall, cortisol levels rise and this encourages your body to hang to all the calories it can get.

    What you lose depends on a few factors:

    • How active you are (Cardio burns muscle mass if overdone.)
    • How you space out your meals (Going many hours without eating promotes muscle loss.)
    • How much you strength train (It’s key while losing weight to keep the muscle on your body and promote fat loss.)
    • Your existing muscle mass and your metabolism (The more muscle you have, the more calories you burn, the faster you lose fat.)

    Here are a few tips to help you maintain muscle and keep your metabolic furnace burning:

    • No breakfast skipping! Eat within 30 minutes of getting up. You don’t necessarily need a big meal, but start your day with some protein. A smoothie or shake with protein works great if you can’t handle more food first thing in the morning or are crunched for time. Getting off to a good start is important because your blood sugar is low after a night of fasting and needs to get back in balance. And it sets the tone for the rest of the day. Aim for 20 gm of protein and 30 grams of good carbs at breakfast.

    • Eat more frequent meals. I recommend that my clients eat at least two snacks daily with 15 gm of protein and a healthy amount of fiber in addition to their regular meals. High protein snack ideas include: Greek yogurt, almonds, smoked salmon, apples with almond butter, raw veggies with hummus. Protein bars can be a good solution for on-the-go eating; however some are loaded with added sugar, so look for brands that have less than 7 grams of sugar.

    • Balance your carbs. Super-low carb diets are effective for weight loss in the short term, but are hard to sustain in the long run. Carbs are important for energy and keeping them balanced means you’re less likely to binge on the next sweet treat that comes your way. I recommend getting carbs from low glycemic index, unprocessed sources like root vegetables, sweet potatoes, steel-cut oatmeal, quinoa black beans and other complex sources.

    • Add weight training into your exercise routine. Muscle burns more calories and this also helps maintain bone health. Two days a week is all you need to see the benefits.

    No access to a gym? There are plenty of exercises you can do using your body weight. You can find a list of 50 here.


    I am so excited to begin a special online group to support individuals with tips and encouragement beginning January 15th who wish to drop unwanted inches and development healthy habits!  All are welcome, so please let me know if you are interested by either emailing me at jorjijett@gmail.com, or calling me at 503-899-8017!  Thank you and Happy New Year!



  • 12/11/2017 6:40 AM | Julie Johnson (Administrator)

    ASK THE WELLNESS EDUCATOR!  By Jorji Jett

    TIPS FOR SELF CONTROL OVER THE HOLIDAYS!  

    Even if you have iron willpower, the holidays are challenging when it comes to self-control and avoiding weight gain. In fact, the average American will gain between 1 and 7 pounds during the six-week span between Thanksgiving and New Years! In the name of holiday cheer + with wellness in mind, we want to arm you with a few healthy holiday habits to help you maintain + enjoy the festivities without stress.


    Drink Wisely

    High-calorie and sugar-loaded drinks such as hot chocolate and eggnog are very popular through the holidays.  So are alcoholic beverages that offer little to no nutritional value. Not only does alcohol add empty calories, but it lowers your inhibitions and self-control which can lead to more indulging than you originally planned! These indulgences in moderation won’t hurt, but the calories you drink combined with all that food can add up quickly.


    Solution: 

    Instead of grabbing the first thing that comes to mind when you enter the party, think about which drink is really going to hit the spot.  Savoring a drink you truly want will leave you more satisfied and less likely to reach for another without thinking! You may also plan the nights that you will be indulging in alcohol and skip the nights that are not all that festive.


    Sipping on a glass of water in between holiday beverages will also help you consume less while keeping you hydrated! This is especially important if you’re drinking alcohol and eating high-sodium foods. if you have iron willpower, the holidays are challenging when it comes to self-control and avoiding weight gain.

    Don’t Skip Meals

    It’s easy to think in terms of “saving calories”, but that habit will do just about everything but help! According to the National Weight Control Registry, over 75% of those successful in maintaining lost weight eat breakfast, and those who skip meals are more likely to overindulge later and feel less in control when faced with high-calorie options!

    Solution:

    Instead of skipping meals to bank calories for later, plan your meals according to the activities you have planned for that day! If you’ve got a dinner party, plan a light but balanced breakfast, a lunch with fiber and lean protein, and a healthy snack right like a TLS Shake before you head out the door. Plus, planning your meals allows you to take your CORE to curb cravings all night long!

    Showing up feeling satisfied instead of starving will help you decide what you really want to indulge on, and can help you say no when you know you’ve had enough for one night.

    Manage Stress

    Family visits, travel, vacations, and holiday parties fill the holiday season. For most of us, that means our stress levels go through the roof! Unfortunately, that means the level of cortisol, the hormone released in response to stress, in our blood rises right along with it. This can cause an increase in stored belly fat, reduced self-control, and increased cravings for sugar and carbohydrates.

    Solution:

    If holiday deadlines, travel plans, and party planning are stressing you out, take a few moments to step away. Try finding a quiet space to do simple tasks such as breathing, stretching, take a relaxing walk, or doing yoga.  These can give you time to take your TLS ACTS to manage stress-related side effects, keep cortisol levels down, and avoid emotional eating!

    Keep a Schedule

    Food isn’t the only factor at play when talking about holiday weight gain.  Your schedule has probably been disrupted and you want to take time to catch up with the family you may not see that often, so you’ll probably find yourself less active than usual.  Sitting on the couch watching sports and catching up with family is a common holiday tradition, but inactivity coupled with heavy holiday foods can mean you’ll be carrying a few excess pounds with you when you leave.

    Solution:

    Did you know that ninety percent of National Weight Control Registry participants successful in maintaining weight loss exercise on average 1 hour a day? While an hour is best, getting even 20-30 minutes of exercise in the morning will ensure you get your daily workout, rev your metabolism, and make you more active throughout the day!  Plus, the schedule will help to create a long-lasting healthy habit that can double the odds of keeping the weight off.

    Portion Sizes Matter

    It’s not just what you eat, but how much you eat that makes a difference. Serving sizes have increased significantly over the years, and so have plate sizes! This can make it more difficult to practice self-control and determine how much you should be putting on your plate, especially when you’re looking at heavier-than-normal dishes that you may have never tried before!

    Solution:

    Try choosing a smaller salad plate instead of the larger dinner size, but not just because oversized servings won’t fit! Choosing smaller plates can actually make you feel fuller with less food because we feel like there’s plenty of food on our plate – and that’s usually the case. Be sure to fill half your plate with fruits and vegetables, leaving just half for meat and starchy foods.

    You can also control portion sizes by making your dish portions smaller! Whether you’re hosting the entire party or simply bringing a dish, try cutting it into smaller sizes or creating smaller versions (i.e. cake pops instead of cupcakes).  Not only will you + guests be tempted to eat less, but you’ll be able to sample more without going overboard!


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