SugarMomma’s BodyBlog

You’re not imagining it. When you have a cup of coffee, actually do experience improvement in cognitive performance, alertness and even some aspects of physical activity. In a June 2008 study published in the Annals of Internal Medicine, 130,000 people were followed for 20 years and the study concluded regular coffee drinking can be linked to a longer life.

THE PERKS

Blood sugar control. Coffee contains phenols which some studies say may regulate blood sugar. That might be why drinking joe has been linked to lowering the risk of developing type 2 diabetes (hold the sugar).

Unsure? Check with your doctor.

Holiday eating is a challenge for all of us, but don’t let it get you down.  Here are ten things you can do to make it through the holidays without packing on the pounds.

1. TRACK THE FOOD YOU EAT: Make sure that when you track your food you are really tracking everything you’re eating. Whether it’s the free sample at the grocery store or the left over brownie batter from the beaters of the mixer. These are what we call “hidden” calories. They are very easy to overlook and they definitely add up. So when calorie counting… remember to account for everything!  Use your food journal every day so that you know you are accountable.

2. DRINK LOTS OF WATER: Drinking enough water every day is very important and too easy to forget.  Water (and water-rich foods) will  fill you up, keep you full longer.  People who regularly drink a lot of water eat fewer calories than those who don’t fit water into the daily to do list.  Keep a bottle of water handy as often as possible so you won’t have any excuse to reach for iced tea, soda, or (another) cup of coffee, which won’t actually quench your thirst anyway.

3. SCHEDULE WORKOUTS LIKE YOU SCHEDULE APPOINTMENTS: Take out your calendar (right now) and pencil in your workouts just like you do your staff meeting, haircut or nail appointment.   You’ll be more likely to treat the appointment like it’s important (hint: it is!).

4. ALWAYS KEEP EMERGENCY (HEALTHY) SNACKS ON HAND: Keep a stash of healthy snacks on hand in your car, desk drawer or even in your night stand for that late night craving you just can’t resist. It may not satisfy the craving exactly the same but at least you will feel better about it later! Nuts are great for this.  They don’t spoil and they pack protein and healthy fats.  Just a few!

5. PACK A LUNCH:  There are just way TOO MANY holiday lunch opportunities.  Bring your own healthy food and chow down BEFORE Bill and Irene come-a-callin for the holiday lunch at Denny’s.  Go with them, but be full.  Just order a club soda and tell them you already ate.

6. WATCH YOUR PORTION SIZE: Sometimes all you need is a little something to cure that craving but we can all get carried away if we’re not careful. There is nothing wrong with enjoying a holiday treat or two, just remember not to over do it!

7. BRING YOUR OWN DISH TO THE PARTY: This is a great idea if you’re heading to an office party or a friends house and are not really sure what’s on the menu. If you bring a healthy dish along then you know there will be something there that fits into your diet and you are sure to love it. (After all, you made it!)

8. LIMIT THE ALCOHOL INTAKE: The myth of alcohol not containing calories is definitely just that…a myth! If you must have a drink, be sure to add those calories into your daily count and try to nurse the glass a little longer than the rest of the group. This way you’re not tempted for another as quickly. Also try to have a glass of water in between drinks. Try to choose “diet friendly” drinks like red wine and low calorie beer over pina coladas and rum punches!

9. DON’T BEAT YOURSELF UP: It’s okay if you slip up from time to time…just don’t let it become a habit. Its easy to go over your  calorie count for the day but don’t let it get you down or off track. Pick up the next day (or even on your next meal) and continue to be strong with your goals and your diet! 

10. KEEP YOUR EYE ON THE PRIZE:  Ask yourself from time to time if doing what you’re doing will get you to the goals that you are trying to achieve. If not, make another choice. Remember that you are in control of you and before sleeping in for that extra half hour instead of going to the gym or having that extra holiday treat consider your goals.