5 Proven Strategies to Avoid Holiday Weight Gain

Do you know what 40% of Americans DREAD about the holidays?

Gift shopping? Nope.

Traveling? Nope.

Seeing certain relatives? Well, maybe, but that’s not it either.

What 40% of Americans dread most about the holidays: WEIGHT GAIN.

Why? Because the weight gained during the holidays often becomes the unwanted, un-returnable gift that unfortunately kept on giving! Not losing the weight gained each holiday season and post-holiday period could result in steady weight gain year after year.

And I know that feeling of dread! A few years ago I gained 20 pounds because binged and ate to my heart’s content. I filled myself with too much eggnog, pies, cakes, nuts, and other calorie rich holiday foods.

Since then, I’ve learned to be a more mindful holiday eater.

Here are 5 simple, but proven, tips to help you avoid holiday weight gain:

Tip 1: Be Conscious of Calories. Compared to other times of the year, the amount of calories consumed during the winter holidays increases dramatically. Make no mistake about it, calories can add up unsuspectingly fast. Be mindful of what you drink too. There are lots of calories in eggnog and alcoholic drinks. Think about whether you would prefer to eat or drink your calories.

Tip 2: Plan and Scan at Holiday Parties. Be picky, picky, picky. Scan the buffet and fill your plate with foods that are simply prepared. If possible, sit down and take the time to taste and savor every bite. Resist the urge to go back for more by waiting at least 20 minutes for your brain to register that you are comfortably full. If you are still hungry, eat more vegetables and drink water.
If you must have dessert, practice the three-bite rule to keep your sweet tooth in check. Take a first taste, a satisfying middle one, and then a lingering third bite.

Tip 3: Manage Stress. You may find aspects of the holiday season hectic and stressful for any number of reasons. If someone is stressing you out, remove yourself from that individual and take deep breaths. Also, this may sound simple, but be sure to get 8 hours of sleep each night.

Tip 4: Keep Your Body Moving. Do not abandon your regular exercise routine during the holidays. Concentrate on consistently doing simple workouts. So what if you can’t get to your favorite yoga class or find time for the treadmill? Even just 15 minutes can help you maintain your fitness level and/or fight the extra indulgent treats you enjoyed. For example, jumping rope for 15 minutes torches about 190 calories and a quick yoga sequence at home can help you stay flexible.

Tip 5: Eat More Veggies & Fruits Everyday. Play with your food and look for ways to incorporate more veggies into your breakfast, lunch, and dinner meals! Eating low-energy dense foods such as veggies and fruit during the holidays (and beyond) will help create a sense of fullness, so you consume less calorie rich foods.

Research shows the feeling of fullness people experience after eating is more a function of the amount or volume of food consumed rather than the number of calories or grams of fat, carbohydrate or protein consumed. So you could eat a volume of calorie rich foods that don’t make you feel full, whereas eating a large volume of nutrient rich whole foods would make you feel satisfied. That is why you should use veggies and fruit to create a feeling of fullness or satiety at holiday parties.
This season you will ward off unwanted, unhealthy, un-returnable weight gain using these proven strategies. And, if you do splurge, don’t beat yourself up…just get right back to normal eating and exercising, and do a better job at the next party. Keep these tips in mind to make it through the holidays with ease.

About the Author:
Despite excelling professionally, Tosh struggled with being overweight and  was nearly 300 pounds. She is now know as The Healthinista, not because she's a size 4, but because she has lost 70 pounds and continues to strive forward. In addition to speaking engagements, Tosh facilitates corporate wellness workshops, business retreats, and individual coaching. Learn more about +Tosh Patterson at www.toshpatterson.com. Tosh will be joining us as a presenter for the 2014 Whole Woman Expo, April 13, 2014.

The Art of Self-love: 3 Tips for a Self-love Revolution

There are few women I know who don’t go out of their way on a regular basis to show others love by sharing a kind word, lending a sympathetic ear, kissing a booboo, or lowering their rate to allow someone in need to purchase their business services. Wouldn’t you freely give your time, money, or sympathy to a friend in need? It’s the right thing to do, isn’t it? We can probably all agree that women need very little prompting when it comes to helping, caring for, and offering love to others. Why then, is it so difficult to offer love to ourselves?

In a word, GUILT.

I’m not exactly sure why so many women feel guilty about meeting their own needs; but, if you feel guilty when you contemplate scheduling a massage, buying a new handbag, or wrapping yourself in luxury at the end of the day, you are not alone.

Recently, a teary-eyed woman shared a story with me about scheduling a massage but not being able to relax and enjoy it because she felt guilty. Guilty for spending money on the massage, guilty for being away from her family, guilty for not spending the time working on growing her business. You see, she wanted to move her family so they could enjoy a more outdoorsy lifestyle, but she didn’t feel she could do that until she had earned a certain amount of money. Until the money came in, she felt stuck.

I wonder what the world would be like if every hard working woman like her were able to enjoy a nice massage to work the kinks out after a long week (or a similar personal indulgence), without guilt? What if instead of beating herself up for an hour she had been able to relax and return to her responsibilities refreshed, renewed, and ready to dive back into work?

When this woman released her guilt and decided to indulge herself with a few things her spirit was hankering after, an opportunity to move to the place of her dreams opened up and she is now happier than ever. No extra money required.

Another woman shared the story of her handbag and wallet with me. The wallet had been given to her by a family member and she felt obligated to use it. Even though she had never really liked the wallet, and the zipper on the coin purse had been broken for years, she still carried it around because she felt that getting rid of it would make her appear ungrateful.

She had convinced herself that even with the broken coin purse, the wallet “still worked well enough”. Never mind that she could never find change when she needed it because it was all over the bottom of her purse; a bag that didn’t suit her needs, was ugly to look at, and made her feel disorganized and overwhelmed each time she needed to retrieve something from it.

What if this wallet and handbag are simply small examples of all the ways this woman has allowed guilt to sabotage her success in business? What if I told you they represent how she deprives herself and puts up with broken things in all areas of her life because she is afraid to appear ungrateful? What if I told you that changing her wallet changed everything? It did. And she was very very grateful.

So, what's your story? If you have read this far, I bet some part of you can see yourself in these women's tales of denying themselves things that seem like indulgences, frivolities, or whims. If their stories resonated with you, you’re not practicing self-love and it’s costing you.

It’s costing you in ways and on levels you cannot imagine because you are so used to putting everyone else’s needs and wants first, you may not be able to imagine life any other way. Have you ever heard the expression, “don’t ask a fish to tell you about water?” The same principle applies here. Self-denial is insidious, and when you are in it, you can’t see it.

One of the many ways I can tell for sure if a woman needs a self-love revolution in her life is by looking at her bathrobe. You have an ancient ratty-tatty bathrobe in your closet, don’t you? You’d be embarrassed to have it seen in public, wouldn’t you?  Don’t be afraid to admit it. You are not alone. A hideous old robe like that is hanging up in the closets of women all across the country. If you are putting up with wrapping yourself in a robe that makes you feel old and frumpy each night, I’m willing to bet you are putting up with other things in your life that are not serving you.

What if you indulged yourself by wrapped yourself in a beautiful luxurious robe instead? How might you feel and act differently? I can tell you for sure that how you treat yourself has a ripple effect on every person you touch in life and in business. Give wrapping yourself in a little luxury a try, and watch the miracles that unfold!

Ready to get started? Try my Top 3 Tips for a Self-Love Revolution

1. Treat yourself to a regular massage or other personal indulgence as a way to recharge your batteries so you can keep working towards what matters to you in life. Rest and renewal are highly underrated!

2. Ditch the stuff other people have given you that doesn’t make you feel great. There is a vast difference between carrying around something that you love which reminds you of a special person each time you use it and hanging on to something because of guilt.

3. Treat yourself the way you desire to be treated. Your example of self-love and self-regard will have a ripple effect in your life and inspire others. If we all loved and cared for ourselves the way we deserve, the world would be a much much better place.

Treating yourself well seem too daunting or too expensive? You can send me your personal questions at Danielle@MiracleofIndulgence.com. I have lots of ideas for things you can do to treat yourself well without spending a dime!

About the author:  Danielle Watson is affectionately known as the Inspirer of Indulgence and the Diva of Desire. She is the creator of The Purse Process™ and The Miracle of Indulgence. Danielle is a master at illuminating the hidden reasons why even seemingly successful women entrepreneurs don’t enjoy the fun, freedom, love, and profits they crave. Want a clue to solving this puzzle? It’s in the bag™…your handbag, that is.  Danielle’s secrets to success are following her desires, indulging her whims, and treating herself well without apologies. Danielle blogs at aspiretodesire.blogspot.com. 

Don't Wait for the New Year

Can you believe it’s already November which means 2014 is right around the corner! This is often the time of year we begin to think about doing things “anew”. Many are preparing for the launch of the New Year. We're thinking about the resolutions that we might make, let alone keep. Whenever, I think about the start of a new season, I reflect on the meaning that season will have in my life. Who should I meet? What new endeavors should I take on or let go of….

Recently, I was having a conversation with a good friend who selected a name for her soon to be born baby girl. She selected a name that she loves! The name honors both maternal and paternal grandmothers (much to their delight) but is also has an amazing meaning. In essence the name means “With grace and highly favored by God.” WOW! Powerful and truly a beautiful name. Of course, it made me reflect on the meaning of names. With a name like “Mothyna”, I’m constantly asked…what does that mean? Well, while I have never seen it anywhere else, which means I’ve never found a meaning for my name, I tell folks all the time that I’d like to think it means something akin to “the one whom God has blessed to bless others.” J I’m striving. Ok, so yes the point is that I don’t know… it could mean that or something not so flattering. However, going through this experience with my sister-friend made me think, what is the true meaning of a name? How do we go forward to realize that meaning or can we?

How many times have we met some beautiful lady with a name like Grace yet she is an overly judgmental person or a man named Malik and he is certainly anything but king like? I’m a huge fan of names with GREAT meaning. I believe when selecting a name for a child or person, a name should inspire that person to stretch their potential, but isn’t that only the starting point? The true meaning of a name will be known when that person establishes a legacy through the way that they live. No one looks up the “meaning” of Jada Pickett Smith’s name or Albert Einstein’s and then says this is who they are? Rather we look to their actions, their contributions to the society and the world in general. Quite frankly, it appears those who will tell the “meaning” of your name are those you have touched. Here at HWHN we continually share the meaning of Mrs. Vivian Ryan. To us her name means far more than “lively”. It means the realization of a dream, faith in the potential of the young, quiet elegance and strength. Why? Because if it were not for Mrs. Vivian Ryan and the faith she had in a young 22 year old, HWHN as you know it, would not be here today. For women like Mrs. Ryan, who have nurtured the true meaning within women like us we are forever grateful.

Our actions are as much our definition as the words we may strive to live up to. Thus, the true meaning of ones name lives in the amazing potential for greatness that exists within them. Whether you “hate” your name or love it, its true value grows from within- that essential part of you. So what does your name mean? Are you just living up to your potential or blowing that concept out of the water knowing that your potential is boundless? Are you getting rid of the people, places and things that are limiting your growth? Don’t wait until the New Year, to begin anew, rather each day, brings a new season. Each day is an opportunity to define the meaning of your name. Today is anew…

About the Author: 

Sister Mothyna James-Brightful is a self proclaimed “Self Love Revolutionary”. She has spent the last decade empowering women and girls to live authentic lives. Sister Mothyna is the Visionary Director and Co-founder of Heal a Woman to Heal a Nation. Sister Mothyna is co-author of Because I am a Queen...100 Affirmations for Daily Living. Stay connected www.hwhn.org: Twitter @mothyna

Combat Holiday Marketing and Save Money

As soon as October hits, marketing for the holidays starts. We are bombarded with commercials and ads for Halloween, Thanksgiving and Christmas. No matter what your religion or which holidays you celebrate or observe, the commercials and ads get you thinking of your upcoming holidays and traditions. The marketers and companies that have paid the marketers good money to create the campaigns are hoping to direct your thoughts and emotions in order to get you to buy more and more items. Do you realize when it’s happening? How do you combat it? There are some nice tricks to work around the marketing and work with your money mindset to prevent any “extra” spending.

Mid-October I saw a commercial about a family dressed in costume and trick-or-treating for Halloween. Each member of the family, both parents and each child, had the latest gadget to plan their route and to get updates on the best houses to visit. The commercial showcases several new features of the gadgets and several new gadgets. The Dad then remarks that he is so happy that he upgraded their technology before the “holiday”. You may know to which commercial I’m referring. If you ignore the cute factor (the family is absolutely adorable) then you clearly see what the commercial wants you to think and do. You may start looking at your phone and think I do need an upgrade and I could use some of those new features for … and when I do ... We all do it, but there are ways to combat this.

Now, we are starting to see more commercials geared toward the major holidays in November and December. They want you to spend as much as possible for any major holiday or event observed during this time. You may start to feel pressure or the desire to get new items as you see the ads and commercials, as you start considering what gifts to get for others and yourself. This is what the companies want. Sure they also want to show off the new items, but they are also banking on the fact that you’ll feel the urge and need to buy, buy and buy some more things. You may need to use credit in order to get everything you “need” and we know what happens then, debt and guilt. Here’s how to combat the marketers and get what you need and nothing that will cause you to break the bank. First get familiar with your money mindset so you know which marketing tactics are hardest for you to resist. Next use the following tips to combat some of the marketing tricks.

1) Question it. When you see commercials and ads, ask yourself: what is this commercial really trying to get me to do. In my family we play a game, when we see a commercial we try to guess what the commercial is selling before it’s revealed. This little game will get you out of the mindless consumer trap.

2) Stick to your list. Determine what you need to pick up before going shopping. This will help you to combat a few marketing tricks employed within the stores. The holiday music playing and the scents in the store are all marketing tricks to evoke emotion to get you to buy more items, extra and unplanned purchases.

3) Use a waiting period. If you just heard about or saw a commercial for a new item that made you want it, you know you just need to have it, then wait for awhile. Do you still feel the same way about it? Have you done research looking up reviews and features of the item to determine if it will truly fit your needs? If you’ve determined that it is actually a great buy and fits your needs then purchase it (after looking for deals and doing comparison pricing).

4) Think of your spending not saving. There will be a lot of price tags and signs that tell you how much you can save by doing a certain action or purchasing a specific item. Instead of looking at how much you’ll save, look at how much you’re spending. If the sign says an item has been marked 50% off from $60 to $30 then you make think: yes I’ll save $30. However, the bottom line is you’re really spending $30. If this item is unplanned or something not on your list, you’re spending an extra $30 not saving $30.

Keep these four tips in mind when shopping to combat and resist the marketing efforts that want to convince you to spend spend spend. You will save money and still get everything you need and have fun during the holidays.

Author: Maria James has expertise with designing income management, debt management, and wealth protocols to help you keep more money in your pocket.Graduate school allowed her to further develop strategic planning and scientific analytical thinking and apply those methods to money management. The Money Scientist was born.Maria hosts webinars, speaks, blogs, and writes articles to educate and empower you about money.

Maria is also Co-founder of Heal a Woman to Heal a Nation (HWHN), Inc, where she is currently the Director of Finance. She has used her skills to develop and implement a financial system that has kept the nonprofit growing for the past ten years. Maria has also been a guest financial expert on WEAA, Bobby Finance and RIB Radio. Visit www.pocketofmoney.com to learn more.