Extend Your Summer Glow

Summer's end is upon us.

Are you wondering how to capture summer in a bottle so the essence of it can stay with you?

Well here are the top three ways to improve your healthy beyond summer.

1. Make sure to get VITAMIN D. Many women have a deficient amount of vitamin D and don't even know it. Part of the reason you feel more energetic in the summer is because your skin is absorbing vitamin D, however-- after summer-- you must eat foods that continue to give powerful vitamin nutrients.

2. Eat local, fresh, seasonal foods. During the summer you may be more inclined to eat seasonally and may be tempted to abandon this as cold weather sets in...but I encourage you not to neglect seasonal eating. It's a critical component of creating healthy life.

3. And join me on an upcoming webinar to learn the ONE simple, healthy habit that will make a difference in extending your summer glow.

About the author: Tosh Patterson is CEO of Be Well, Eat Well, Live Well, a company dedicated to helping busy women lead healthy lives and get S.K.I.N.N.Y. ® Tosh worked hard to climb the corporate ladder but left her health neglected along the way, resulting in a 300 pound body. While on her healthy journey, Tosh began to inspire others towards wellness. Tosh is now known as The Healthinista, not because she’s a size 4, but because she lost 70 pounds and continues to strive forward. Her goal is to help women of all types snatch back their lives and win back their bodies.

Connect with Tosh and learn more about Extend Your Summer Glow at http://www.toshpatterson.com/summerglow/

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.