Most Important Tip for Healthy Holidays | Allons-y Coaching | Healthy Life

The ONE thing to do for your health

Holidays are a tough time for our healthy routines. Some of us have a straightforward attitude toward the season, which can be summed up like this: “No way I’ll deprive myself of the delicious holiday goodies. I’ll check back with my body in January and work twice as hard in the new year.”

And I’ll be honest with you, if that’s YOUR line of thinking, I don’t blame you!

The ONE thing you should focus on

Now if you plan on eating all you want until the end of the year and collapse on the couch rather than sweat on your favorite gym’s elliptical, may I still suggest that you try one thing? Just one thing! Do you think you could keep an eye on your drinks? Oh, I hear some of you already: “I don’t drink! I’m off the hook!” Well, actually, I am not just talking alcoholic beverages here. I am talking juices, sugary drinks, enhanced coffee, etc.

Lady drinking coffee during holiday season

Beverages can add so many calories to your diet!

Yep! Keeping an eye on liquids will go a long way toward staying healthy during the holidays. Here is why.

Know what you drink!

Let’s consider that an average person needs about 2200 calories per day. If you take 3 meals per day, that’s about 700 calories per meal, right? Did you know that a medium size eggnog latte has about 450 calories? Same thing for a peppermint mocha! 12 oz of apple juice have about 180 calories, even more than 12 oz of beer.

I am not asking you to track calories during the holidays. Oh no, far from it! But if you know approximately how many calories are in the beverages you consume during the holidays, it might scare you a bit. And you might end up cutting a few. You know, the ones that are actually not THAT DELICIOUS!

Here is the thing with drinks. We have a tendency to wolf them down without really noticing and without getting much pleasure from them. Yet, drink 1 piña colada and 2 sodas tonight and you will swallow the equivalent of a meal calorie wise. Not to mention the effect of alcohol on your system, but that will be material for another article.

Tweak your drinking habits

So here is what I suggest: write down a list of the beverages you usually consume and their approximate calorie content. Here is a list to help you, with average values:

  • 16 oz hot chocolate: 320
  • 7 oz Gin & Tonic: 200
  • 16 oz latte: 190
  • 12 oz apple juice: 180
  • 12 oz lemonade: 170
  • 12 oz beer: 160
  • 8 oz whole milk: 150
  • 12 oz regular cola: 140
  • 5 oz glass of wine: 120
  • 4 oz Martini: 120
  • 12 oz sports drink: 100
  • 12 oz unsweetened iced tea: 2
  • water: 0
  • sparkling water: 0
  • unsweetened tea: 0
  • black coffee: 0

For more, you can go to USDA National Nutrient Database for Standard Reference

You can also use the Alcohol calorie calculator from the US Department of Health and Human Services. Very convenient!

Having your own list will help you identify the most “risky” drinks. Next time you are about to drink one or the other from your list, just think twice about it and ask yourself a few questions:

– Do I really want this drink? Will I really enjoy it?

– Could I pick a smaller size and still be satisfied and happy?

– Is this drink worth the calorie content? If yes, could I cut my snack, or maybe skip dessert?

– Can I replace this drink with one that would be healthier and/or “lighter”?

– Can I make this same drink healthier and lighter by using slightly different ingredients?

– Am I drinking this because I am thirsty? If the answer is yes, drink WATER!

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Are there forbidden drinks?

Holiday celebration with two glasses filled with a wine-based cocktailI won’t go into the detail of each type of drink, but I would like to add a word of caution regarding diet sodas. Yes, their calorie content is very low or negligible. BUT! Because they are so sweet, they make you crave sugar, they make you want more, and they don’t quench your thirst. So don’t try to replace all drinks with diet sodas. It might help a bit, but not that much in the long term. Instead, whenever you can, favor the following beverages: water or sparkling water (plain or with a slice of lime or lemon), herbal tea, unsweetened iced or hot tea, black coffee (decaf or not). If you are hesitating between a cocktail and a glass of wine or a beer, your best bet is usually to go for the wine or beer. And stay away from sports drinks, unless your workout is quite intense and lasts an hour or more.

Again, I am not telling you “stop drinking”, “no alcohol!”, “no sodas!”. Although honestly, I am not far from suggesting the latter, sorry! But be aware of their effect on your health and on your weight. Because sometimes, they are not worth it.

Strategies to drink less

I have very specific strategies that my clients have successfully used to reduce their drink consumption in real life situations. I have summed them up in a 25-minute video that you will soon be able to watch. In this webinar, I give you what I believe is, for most people, THE most efficient technique to stay healthy during the holidays. Stay tuned and follow this blog to make sure you get a heads up as soon as the video goes live!

That’s it!

If you want more tips like this before the holidays, you should like my Facebook Page. You can also follow me on Instagram. And if you think this article can be helpful to someone you know, please share! Together, we are healthier 🙂

As always, if you feel that you need a bit of extra help figuring out what to do and how to do it, contact me or make an appointment for a FREE 20-minute consultation. I’ll be happy to chat with you and see how you can stack all the odds in your favor. Allons-y! Let’s Go!

 


PLEASE REMEMBER, I AM NOT A DOCTOR AND I DON’T KNOW YOUR PERSONAL CIRCUMSTANCES. THIS INFORMATION CANNOT BE USED AS A SUBSTITUTE TO MEDICAL ADVICE, DIAGNOSIS OR TREATMENT.

©2017 Allons-y Coaching, LLC – Seattle, WA – All rights in all media reserved.

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Stella Loichot

Stella Loichot is a Nationally Certified Health Coach based in West Seattle, specializing in Healthy Weight Loss and Diabetes Prevention. She uses a French Approach to help her clients develop the tools and skills they need to lose weight and avoid Type 2 Diabetes without giving up the foods they love. She works in-person in Seattle and remotely with clients around the globe.

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