We’re introducing a new health column by Physical Therapist and Certified Health Coach, Dominique Kohlenberger, a relative newcomer to Hot Springs. She’ll bring her knowledge and skills to “Wellness Wisdom Corner.”
By Dominique Kohlenberger
With the holiday season right around the corner, you may be feeling anxious about balancing your healthy lifestyle with the celebrations. The temptations are everywhere but with a little planning, you can still make your health a priority and inspire others to do the same.
Here are some strategies I personally practice during the holiday season.
- As soon as the turkey is in the oven, go for a brisk 30-minute power walk. Exercising earlier in the day will make you feel more in control for the rest of the day.
- The most common mistake people make is not eating all day to save calories for the big Holiday meal. This usually results in a significant blood-sugar drop which will cause you to be hungry and overeat. Eating small, frequent meals throughout the day will give you great energy and balance to withstand temptations more effectively! Choose grilled, broiled, baked, or steamed protein, and non-starchy vegetables.
- Practice the 3-bite rule: The first bite is flavorful and delicious. The second bite is good but not as good as the first. By the third bite, the food isn’t going to taste any better, so you might as well stop because after the first three bites your taste buds start losing their sensitivity. You can apply this to dessert or high-calorie casseroles. Keep in mind that most holiday treats are at least 150 calories per ounce and you could gain a half pound of fat at one party.
- Dress comfortably, and wear sneakers when shopping for gifts. Increase your step count/pace and carry water to keep hydrated and feeling full.
Remember, Thanksgiving and Christmas are only one day each, not 25 days of eating and drinking. Enjoy your time with friends and family while having fun celebrating without gaining!
Dominique Kohlenberger has a Master’s degree in Physical Therapy; she is a Certified Health Coach and owner of Healthy Longevity LLC. Please submit any questions to dkohlenberger@me.com.
