Category Archives: Holidays

5 Ways to Avoid the Holiday Eating Frenzy

Let’s be honest – we’ve made it to the final stretch of 2020, but we’re all on fumes at this point.

Worn down by a non-stop news cycle and the never-ending pandemic, not to mention all the other “2020 things” (election, natural disasters, murder hornets and homeschooling, to name a few), most of us are probably considering just burying our faces in a pint of Eggnog ice cream and calling it a year, right?

But here’s where I tell you there’s a better way – a way to enjoy the holidays without the pressure of resolutions to undo all the damage come January. And best of all, it doesn’t have to suck the life out of your holiday season.

It’s all about making a few little shifts to set yourself up for success when navigating holiday eating landmines. Here are five ways to get started:

1. Think small. Small = sustainable. Abstaining completely from your favorite holiday treats isn’t realistic. Instead, aim for eating (and taking the time to savor) one serving of the things you really love. 

2. Just keep swimming. End up going overboard? First, don’t beat yourself up: There’s no failure, only feedback. Second, assess the situation: Is there something that triggered you – i.e. stress, loneliness? And third, make a list of alternate ideas for addressing it next time. For example, instead of turning to food for comfort when you’re missing family, try Face Timing them or writing a letter.

3. Prioritize protein. It’s the macronutrient responsible for muscle repair and recovery, plus it’ll keep you more satiated (read: less susceptible to filling up on those hyper-palatable treats that are devoid of healthy nutrients). So rather than starving yourself all day before a big dinner, a better strategy would be to fill up on protein and veggies at breakfast so you don’t go berserk later.

4. Aim for progress, not perfection. Don’t let perfect get in the way of good enough. It usually leads to the all-or-nothing cycle of “starting again on Monday,” which never works. Be realistic. Choose fewer processed foods. Grab a handful of veggies when you think about it. Swap a diet pop in for a regular pop. And, for goodness sake, drink a few more glasses of water.

5.  Take the focus off food. Sure, food is front and center during the holidays, but it doesn’t mean we can let the other puzzle pieces slide. Getting enough sleep helps ward off cravings and regulate hormones, moving your body gets endorphins flowing, and taking time for recovery and mindfulness will help tie it all together.

Need some extra accountability? Join us December 1-21 for 21 days of movement and healthy habits with our Healthy Holidays Challenge 2020!

Details are below; signups are underway, and we’ve got prizes for participation, so get ready to end the year on a high note.

Integrate Fitness + Nutrition’s Healthy Holidays Challenge 2020

December 1-21

$21 for 21 days of workouts + healthy habits

CLICK HERE TO REGISTER!

Already dreading the scale come January? It doesn’t have to be that way; we’ve got your back this year!

Join us for a 21-day challenge, and partake in your favorite holiday indulgences without wreaking havoc on your health and fitness goals.

You will receive:

  • Daily 15-minute bodyweight workout
  • Daily 5-minute nutrition action
  • Ideas for enjoying the season while staying on track
  • Private group for support and accountability
  • Incentive prizes to stoke a little friendly competition!

Make time to take care of yourself this season. Our Healthy Holiday Challenge will:

  • Keep you active and focused on healthy habits
  • Help with stress relief
  • Provide you with accountability and extra motivation
  • Give you a head start on your New Year’s goals

Don’t deprive yourself; let us help you shift your focus without the pressure of resolutions!

And here’s how we’re sweetening the deal… Earn participation points each day, and WIN awesome prizes!

  • Workout + Nutrition action completed = 2 points
  • Social media post (tag us & use hashtag #IFNhealthyholiday2020) = 3 points
  • Recruit a friend to join = 5 points

Tracking is the responsibility of each participant & works on the honor system. Let us know your final score at the end of the challenge = the three people with highest points win!

CLICK HERE TO SIGN UP!

Need even more support and accountability? I offer 1:1 nutrition coaching as a certified Pn1 sports nutrition coach. Shoot me a note (jennifer (at) pulsecreativepdx (dot) com) if you’re interested, and let’s chat!

Recipe: (un)Candied Walnuts + Impress Guests with this Quick Holiday App

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Nothing rings in the holiday season quite like visits from family and friends, all kinds of comfort food, and the smell of something cinnamon wafting from the oven.

This recipe just happens to combine all of that; plus, I was curious to see if I could mimic my favorite candied nuts without the use of added sugar.

While these walnuts don’t have quite the same candy-like taste, they do have all of the flavor, making them perfect for snacking by the handful or adding to dishes where you don’t want to get smacked in the face with sweetness.

And the ingredients are easy enough to have on hand; so whenever you’ve got guests at your door, you’ll know bellies will be happy and folks will be filled with holiday cheer.

Havarti-Date Bread Bites with (un)Candied Walnuts

Ingredients: 

  • 1 c walnuts
  • 1/2 c Bard Valley Natural Delights Medjool date paste (directions here)
  • 2 tsp cinnamon
  • 1/4 tsp salt
  • 1 tsp vanilla
  • 1 Tbsp hot water
  • 1 baguette
  • 1 package pre-sliced Havarti cheese
  • Extra 1/4 c date paste for spreading on bread

Directions for the (un)Candied Walnuts: 

  1. To make candied walnuts, preheat oven to 350ºF and mix nuts, 1/2 c of the date paste, cinnamon, salt, vanilla and hot water in a bowl until nuts are evenly coated.
  2. Cover a baking sheet with parchment paper and spread nuts on it in a single layer. Bake about 10-15 minutes, watching very carefully, and remove as soon as the nuts look dry – they will burn if left in too long!

Directions for the Havarti-Date Bread Bites: 

  1. While nuts are cooling, cut baguette on an angle into inch-thick slices and arrange on another baking sheet.
  2. Spread a thin layer of date paste on bread slices and cover with a piece of Havarti cheese.
  3. Bake in oven for 5 minutes or until cheese melts. Remove, top with a candied walnut and serve immediately.

October Goal Check-In

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The end of October is always a little bittersweet, isn’t it? As exciting as it is to really settle into fall and celebrate Halloween, now we’re suddenly barreling towards the holiday season and a brand new year is just around the corner.

And has anyone else seen all the holiday commercials already?! I’m the first to admit I’ll be cranking up the Christmas tunes before too long…but October 26 was just too soon to start seeing ads about Santa and stuffing stockings.

All that aside, I’m still focused on sticking loosely to my 2016 goals before setting new intentions for 2017. So here’s an update:

1. Health & Fitness: In terms of a typical week, I’m now trying to move at least four or five out of the seven days. With a baby’s schedule and Portland’s rainy season to factor in, this means taking whatever I can get whenever I can get it: Namely stroller jogs, treadmill runs, cross-training on the Nordic Track (yes, you read that correctly; it was left behind by the previous owners of our house), plus a smattering of free weights.

And as much as I miss the accountability of a training schedule, it’s been refreshing to exercise for general fitness for a change. If there’s a day where a workout just doesn’t work out, it’s a relief at the moment to be able to take it in stride versus fretting about getting behind schedule.

2. Training: Speaking of schedules…just last month I mentioned there wasn’t a race on the horizon, but that may soon change because I’m mulling over a potential spring marathon. It’d be a change of pace from my usual summer training cycles focusing on fall races, and this time I’m also considering working under the general guidance of a coach to train smart and stay healthy while ramping up mileage.

3. Community: Our 2016 Team LUNA Chix Portland Run season has officially ended, and we celebrated with our annual party at Title Nine Portland on October 24. In addition to a fantastic group of community members joining us this year, I’m proud to say that we also managed to raise nearly $3,000 for Breast Cancer Fund.

As for next year, we’ll be changing things up a bit, so stay tuned for details! We’re opening applications for team leaders for the 2017 season in early December, so if you’re interested in getting involved with a dynamic group of women who are making a difference in the Portland area, along with getting in some great workouts and making new friends, like our Facebook page for updates.

4. Career: This has been an area where I’ve been feeling reenergized as of late. First, Fit4Mom Cedar Mill hosted a very cool “Mindful Mamas” event this month where we worked out together and then sat down with a life coach to talk about time management and priorities. Lesson learned: Make sure what you’re spending your time on is truly aligned with your goals.

Second, I signed a new boutique fitness client in the Portland area, and we’ve been hard at work on messaging, positioning and PR planning. I love working with business owners who understand the importance of connecting — not only with clients to help them get fitter and feel healthier, but also with the community to give back. So inspiring!

5. Life: Finally, I need to do a whole in-depth post on the glory that is ‘sleep training.’ But for now, I’ll just say this: If you’re having any trouble getting your little one to sleep — whether it’s through at night or just for regular naps, it’s a total game-changer. I’d go as far as to say it’s the best baby-related investment we’ve made because it provides the confidence to do what you need to do to help everyone get some more zzz’s.

The woman we worked with was simply amazing (parents, ping me if you want an intro), particularly because she specializes in minimizing the amount of crying during the process. I had heard horror stories of people having to camp outside of baby’s door enduring hours of screaming, but our experience was quite different. We had a total of 12 minutes of crying in protest the first night before Wyatt slept 12 HOURS.

There’s a lot that goes into it — both in terms of preparation and consistency in order to develop new habits, plus (duh) you’ll still have the usual hiccups now and then — but, overall, it’s been nothing short of life-changing. Chronic sleep deprivation (seven months, in our case) can leave you in a pretty dark place, so it’s pure joy to finally come into the light at the end of the tunnel.

Ready or not, here we come: Are you excited for the final stretch of 2016?

Feel the Burn: 4th of July Firecracker Plyo Workout

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This past Monday we did a themed workout at Team LUNA Chix Portland Run practice in honor of the upcoming holiday. And there’s no way to pay better tribute to the explosive power of all those 4th of July fireworks shows than with plyometrics, of course!

Plyometric workouts are great for runners because this type of training helps produce greater power and efficiency through the recruitment of more muscle fibers. In layman’s terms: When you train your muscles to contract more quickly and forcefully, you can really amp up your strength and speed.

Hint: If you’re not familiar with some of the moves listed, simply Google the term, and you’ll be able to find a description or video of it in action.

And, as always, remember to go at your own pace and use proper form. Think quality over quantity when it comes to this workout!

Do you utilize plyometrics in your training?

Valentine’s Day Partner Workout

Partner Workout

Instead of (or, let’s be honest, before) hitting the couch and starting that next Netflix marathon this Valentine’s Day, grab a partner and get your hearts pumping with this bodyweight circuit workout.

How it works: Assign one move in each circuit to yourself and the other to your partner. Repeat as many repetitions of that exercise as you can in 30 seconds before swapping exercises. Once you’ve completed four rounds of alternating moves per circuit (4 minutes), take a minute to rest before moving on to the next circuit.

Flying solo? Don’t sweat it. You can still do this workout on your own, utilizing the same format, before you hit the town!

Valentine's Partner Workout

Do you celebrate Valentine’s Day or are you planning on boycotting this year?

Happy New Year from KineticFix!

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“Cheers to a new year and another chance for us to get it right.” — Oprah Winfrey

Happy 2016! Guess what? It happens to be a leap year, so we’ve got almost a whole extra day on our hands to turn resolutions into reality.

Therefore, I’m posing a challenge to all of us today: Let’s set the tone for the 365 days to follow and take one small step towards our goals.

Because doing something significant over the next 12 months doesn’t necessarily require massive action. Incremental investments, over time, can lead to big payoffs.

So what small step can you take today to bring you closer to those 2016 goals?

December Goal Check-In

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It’s almost time to say “sayonara” to 2015! But before we go, I’ve got one final monthly check-in for this calendar year.

I’ll be doing a more thorough review of the year’s goals in an upcoming post. In the meantime, however, this one’s more about progress made during this last 31-day push.

Read more about the five goals toward which I’m working this year.

Here’s the latest:

1. Seeking Balance

After November’s turkey trot, the racing bug bit me hard (if you can call it that…because I’m not able to actually ‘race’). I wanted nothing more than to get a holiday run on the calendar, but cooler heads prevailed in the end when I realized that we had too much going on with baby stuff, holiday prep and travel.

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Instead, Ben and I opted to keep December low-key when it came to pre-planned fitness events. We had enough to keep us busy between work, doctor’s appointments and parties, so workouts ended up becoming more social as a result.

Here’s a tip: If you’re feeling over-scheduled, kill two birds with one stone and make a fitness date with friends. Not only will you get to re-connect, but you’ll also work off some of those extra cocktails or cookies in the process!

2. Training Smarter

Dear Running,

As much as it pains me to say this, we’re going to have to take some time apart. It’s not you — it’s me — and I hate to do this to you because you’ve always been there, but I hope we can try again when the time is right.

Love, Me

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After a decent five-miler earlier this month, I had a no good, horrible, very bad treadmill run mid-month that made me 99.9% sure running is off the table for the foreseeable future. Despite my best efforts — support belt, cushy shoes, hydration, slower pace, etc. — it was uncomfortable bordering on painful, so I cut my planned four-miler in half and ended up making up the difference with walking.

I’m thankful to have made it this far with intermittent jogs, and I’ve been keeping consistent over the holidays with lots of walking and at-home body weight workouts, all of which were much easier when on the road without regular access to a gym. It was all about being flexible, cross-training and modifying when needed!

3. Facing Fears

Aside from this week, I’m giving myself a pat on the back for continuing to make it to the pool regularly. Perhaps not surprisingly, it’s quickly becoming a favorite activity because it feels so lovely to give my joints a break from all the extra weight.

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The toughest part remains just getting there, but once I hit the water it’s all good. And I’m pretty sure Baby H is happy, too, because is feels like s/he just chills out once I find my zone while bobbing back and forth down the lane.

And, yes, believe it or not — I’m looking forward to continuing this little tradition into the New Year, too.

4. Pushing Myself

It took a combination of objective and subjective feedback this month to realize that as I enter the 3rd trimester, “pushing” is a relative term — as in, balls-to-the-wall workouts are now a no-no, if not an impossibility. Rather, it’s all about consistency and keeping myself in check…which sometimes proves to be a challenge in and of itself.

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Thankfully, though, I’ve been utilizing a great book from one of my Team LUNA Chix Portland Run teammates and fellow preggo, Sharlene Murphy: The Pregnant Athlete. It debunks the myth that you can’t have a safe, healthy pregnancy and maintain a high level of fitness — and it’s been a great source of motivation and inspiration when I catch myself occasionally getting bummed out about what I can’t do right now.

Another tip: Focus on the positive. Just as every pregnancy is different, so is everyone’s range of activity while pregnant; even if you can’t push like you’re used to in one area, there’s a good chance you can still make progress in another.

5. Giving Back

Our lovely LUNA crew was out representing in full force despite of less-than-desirable weather for this year’s Holiday Half on December 13. Of note was the aforementioned Sharlene, who completed the 5k at nearly 39 weeks pregnant, and Katie Wilkes for successfully running her first half marathon. Way to go, ladies!

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And in other news, we’re hard at work assembling our 2016 team. As of December 15, we officially closed applications, so we’re now in the process of reviewing all of them and making some tough decisions (we got so many great applicants; thanks to everyone for your interest and enthusiasm!) before notifying our new team leaders.

We’ll be making the official announcement in January, so stay tuned!

In the meantime, please give us a follow via our Facebook, Twitter and Instagram accounts so you can stay in the loop during our upcoming season.

How’d you do with your 2015 goals? 

Baby H: 28-Week Update

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The third trimester has arrived, and it’s sure making its presence known. I’m starting to slow down a bit as I enter the seventh month with Baby H, but we’re still hanging in there…and both growing by the day! Here’s our 28-week “bumpdate”…

Month Seven: Weighing in at a whopping 2.5 pounds and almost 16 inches long from end to end, Baby H is (hopefully) getting ready to settle into the proper position for birth (head down) soon before s/he starts running out of room. Fingers crossed. Until then, it’s a dance party in my belly — both day and night — while new skills are being added to the repertoire of movements, including blinking, coughing, sucking, hiccuping and taking practice breaths.

Weight Gained: Right around 20 pounds (!), which is starting to feel a little cumbersome because bending over is no longer an option. I’m not so much concerned about the number as I am keeping my daily eating habits consistent — or, rather, trying to keep them reasonable during the holidays. This is NOT the time for dieting or being super strict; believe me — I’m definitely having fun. But if I hear one more time the, “But, you’re eating for TWO!” excuse, I may start carrying a sign that says, “Just because my belly is starting to rival that of the jolly man in the red suit doesn’t mean I need that fourth helping of cookies.”

Workouts: The type fluctuates depending on my mood…but the frequency is consistent! I’ve even managed to do a few short jogs here and there — which is much needed both mentally and for fresh air when we get a break in the rain. Some things (cycling, yoga, anything where I’ve got to bend over or twist) are starting to feel more uncomfortable since Baby H is riding low, but others feel great (Pilates, swimming, elliptical, bootcamp, barre), so I’m doing what I can while I still can because I know this will likely be a moving target. Also, per my ZOOM+Performance recommendations, I’ve been experimenting with Gyrotonic, which is great for posture, alignment, flexibility, breath/body awareness and more.

Symptoms: Ugh. As someone who can usually eat whatever she wants, I’m no longer taking an efficient digestive system for granted. Everything’s fine while I’m eating, but a full meal now hits me HARD 15-20 minutes later and then takes what feels like hours to process through my stomach. And it usually leaves a lovely parting gift of heartburn and acid reflux. I’m learning to eat smaller portions more frequently, though, which helps.

The belly is now front and center, too, which requires more thought when maneuvering around. It feels so odd to have to think about my approach to simple tasks like putting on underwear, shoes, socks, etc. (basically anything requiring bending over) rather than just acting out of habit. Basically, there’s a lot contorting and heaving myself around once I’m in a good position so I can give gravity some of the workload…and I still end up completely out of breath in the process.

Food Aversions: Nada. But God help you if you get near me with a lit cigarette. Every time I walk through a cloud of irresponsibly-exhaled smoke (PSA: If you insist on slowly killing yourself, that’s your choice. But please blow those toxic fumes upward or downwind so it doesn’t boomerang back and hit other people in the face!), I have to hold my breath and am starting to dole out the dirty looks pretty liberally.

Food Cravings: Does ‘nesting’ count when it happens in the kitchen? I’ve been having fun experimenting with new recipes, and I’m trying to make sure they’re a good balance of nutrient-dense and delicious. Other than that, I’ve been putting my egg scramble in heavy rotation for extra protein, and I can’t pass up dairy. I also can’t seem to say no to the leftover holiday treats that Ben’s bringing home from the office…but I’m trying to limit myself to a sensible serving or two instead of a whole box or bag.

Sleep: What is that, and where do I get some? Between regular bathroom trips, worrying about work details slipping through the cracks (I don’t care what people say — ‘baby brain’ is a real thing!) and prepping for the impending arrival of our little one, sometimes it’s tough to get back to sleep when I wake up in the middle of the night. And other times I just wake up HUNGRY, so I choose to believe that s/he must also be going through a growth spurt (versus the alternative, which is that my rear just going through a growth spurt, LOL).

Looking Forward To: Setting up a dedicated space for Baby H, washing tiny clothes (i.e. smelling that delicious newborn detergent) and putting together all the related gear. Since I work on my computer for a large part of the day, it’s probably part nesting and part me craving some non-screen time. I’m also anxiously awaiting our next ultrasound, which I’m not sure when will happen — but the curiosity of what this kid looks like now (versus our last one, which I think was around 19 weeks) and what the heck s/he is doing in there when I’m feeling certain movements is killing me!

Boy/Girl Suspicions: I don’t have a clue one way or another, but if I were to hazard a guess right now, I think I’d be more surprised if it’s a boy. It’s fun to have other people guess, though; everyone who looks at my belly seems to have a strong opinion one way or another — although the responses for Team Pink and Team Blue have been split pretty evenly!

Any Fun Stories? Ben and I recently attended our first official baby class: an all-day seminar on Newborn Care & Breastfeeding. It was informative, worthwhile…and eye-opening! Although I have some experience from helping with my nephew a few years back, it was good to have a refresher. Ben especially liked the swaddling competition. And, if you follow me on Instagram, perhaps you’ve seen that he’s been practicing his technique? I’d say he nailed it.

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Stay tuned for the month eight update in a few weeks…

Don’t Fall for These Six Holiday Diet & Exercise Myths

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‘Tis the season to eat, drink and be merry!

But indulging with abandon has a way of backfiring around this time of year — especially when we’re full of reasons for  getting back on track tomorrow.

Only the problem is that ‘tomorrow’ is almost a month from now. 

So to help separate fact from fiction, Marsha Hudnall, president and co-owner of Green Mountain weight management program, shared with me her top five myths about diet and exercise around the holidays.

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Bottom line: It’s cool to partake in all of the festivities, just keep your wits about you!

Myth No. 1: Diet before and during the holiday season.

Reality: Learn to eat mindfully instead (i.e. listen to what your body is telling you and try to be aware of when you are full or satisfied). Make decisions that leave you feeling good about yourself and your choices, even if one of those choices is to have that delicious dessert. It’s not about ‘naughty’ or ‘nice’ foods. It’s about eating in a way that makes you feel satisfied — both while eating and afterwards.

Myth No. 2: Double up on your workout to shed those extra calories.

Reality: Regular physical activities that you enjoy are as beneficial for optimal health as they are for weight management. It’s less about burning calories and more about moving to feel good, which sets you up for making better choices. Exercise in excess is usually not healthy — and even worse, an injury could keep you from feeling less than merry this season.

Myth No. 3: Weigh yourself daily to help control your eating.

Reality: Lets face it — we all fluctuate on a daily basis when it comes to the numbers on the scale. Weighing yourself often only has a negative impact on self-esteem and decreases motivation for self-care. Focusing on how your state of mind and your energy levels helps you make smarter, more sustainable eating choices.

Myth No. 4: With a little planning, you can successfully navigate six holiday parties in one evening.

Reality: Over-committing can cause stress, which often leads to emotional overeating. Try committing to fewer parties and hosting simpler celebrations. Being more relaxed will help you actually enjoy the holidays, which also helps set you up for success in the New Year and beyond.

Myth No. 5: It’s okay to overindulge during holiday celebrations; you can “get back on track” tomorrow.

Reality: Eat what you want to avoid the feelings of deprivation that drive overeating, but try being more of a foodie during the holidays (and year-round!). By being particular about what you eat, you’ll choose only those items that truly delight your taste buds and leave you feeling like you indulged without going overboard.

Myth No. 6: When it comes to leftovers, it’s ‘the more, the merrier!’

Reality: If having extra food or leftovers lying around drives you to eat more than you need, considering donating it to local shelters or giving it away to family members, neighbors, etc. It’s a great way to share the love during the holiday season without packing on those unnecessary pounds.

How do you keep holiday weight gain at bay?