3 Weight Loss Mantras to Live By

04/16/2013

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Skim any women’s magazine and you’ll read a successful weight loss story.  Before you gloss over the article or skip to the section that says drop 10 pounds fast, take some time to reflect on three simple mantras I live by.  Living by these slim down slogans has helped me, and I’m confident they can help you as you aim to lead a healthier lifestyle.  If you make these mantras part of your life, you’ll spend less time worrying about your weight and more time enjoying yourself.

Mantra #1: Say Farewell to Fad Diets.  In fact, just say no to anything extreme.  Avoid diets that require you to cut out any food group for long periods of time.  In some cases, you may find that certain foods or ingredients trigger negative side effects like bloating and cravings but doing anything extreme diet-wise can cause your hair to fall out, increase your irritability, and affect your daily functioning. If you suspect that part of your diet is the cause of slow weight loss or other challenges, consult with your doctor or registered dietician for advice.

Mantra #2: Food is Not the Enemy.  I know a woman who won’t go out to eat because she doesn’t want to blow her diet.  Unfortunately, this same woman hasn’t eaten out in years.  I know that eating out can be a challenge for some people, but there are creative ways to dine at restaurants without feeling like you’ve fallen off the wagon.  One strategy is to research menus before you get to the restaurant and have an idea of what to order.  Make it a rule to order a colorful dish chock-full of vegetables.  Decide what your splurge will be, a small glass of wine or a shared dessert.  Limit the amount of times you eat out but when you do, go to restaurants that make you try new things and get ideas for your own at-home meals. Enjoy life!

Mantra #3: Exercise for the Right Reason.  Some folks exercise because they want to lose weight, period. Instead, I challenge you to think about exercise as something that you do because it improves your life, lowers your stress levels, and helps you function better everyday.  Daily activity is for everyone, so it’s important to do it consistently, teach your kids to do the same, and remove the pressure to lose weight.  Granted, you may drop a few pounds in the process, but your overall goal is different. Plus, it takes the pressure off of you to weigh-in and beat yourself up if the scale . 

If weight loss is your goal, incorporate these mantras into your life.  In the meantime, don’t be surprised if you drop a few pounds without even trying.  Taking the stress out of weight loss is the key to long-term success.

What mantras do you live by when it comes to weight loss?

More on Weight Loss:

How to Create a Diet Goal

The Do's and Don'ts of Weight Loss

Tips for Dropping Those Last Few Pounds

3 Tips to Manage Your Trouble Zones

04/01/2013

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Do you long for six-pack abs?  Do you focus on your trouble zones so much that despite your efforts you don’t see the results you want?

Talk to any woman and you may get an earful about this. One mom spends years trying to get toned arms, while another gets every gadget under the sun to achieve flat abs.

Wherever you are in this journey, it’s important to do a periodic check-in to assess what’s really going on and to develop a plan for what to do next. The following tips will help you deal with your trouble zones without missing a beat.

Tip #1: Check your nutrition.

You can’t get away from the importance of solid nutrition - period. For example, if you have a lot of belly fat, there are some foods that may complicate things. Diary can cause bloating, and recipes with wheat and flour can also be a problem. If you’re working out consistently and your abs don’t look any different always start with nutrition first.

If you don’t journal now is a good time to start.  I’ve suggested it before but here’s my plug again for myfitnesspal.com.  Keep a close watch on sugar and other comfort foods that can cause problems for your waistline. 

Tip #2:  Train your entire body.

This is where weight machines can get you in trouble. Avoid the machines especially if you want to see continual changes in your body. Nothing beats doing a good-old-fashioned plank and the numerous variations that go along with it. Doing body weight push-ups is also a great way to engage your core muscles, chest, arms, and shoulders.  When you train your lower body, add upper body movements such as lateral raises and twists to work more muscles and get better results. Multi-joint exercises are the key to working trouble zones plus your whole body will reap the benefits. 

Tip #3: Accent the non-trouble zones.

Do you have shapely arms or long legs? Whatever body part looks good, play it up. Get in the habit of showing off the area that looks good and seems to shape up quickly.  For example, if you have great calves, don’t wait until your arms get in shape.  Wear skirts and dresses that play up your assets to balance out your other areas.  During your workouts wear stylish workout gear that plays up your assets. 

As you work towards your goals, attitude is everything.  Avoid dwelling on that one area that doesn’t seem to tone up.  Instead, focus on your overall nutrition, effective workouts, and highlighting your non-trouble zones. 

In my next post, I’ll discuss fitness gadgets that really work!  Until then, take good care of you!

3 Signs Your Workout Isn't Working for You

03/18/2013

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Spring is around the corner and if you're like most folks, you may want to increase your exercise routine. Are you picking up where you left off?  If so, you may not reach your goals as fast as you want. Here are three workout practices that may be keeping you from getting steady results. Read on to find out.

Sign #1: Your clothes feel the same. This is a pretty good indicator of how your workouts are going. If you want to lose weight and your favorite jeans aren't feeling any different, that's a sign that you need check-in on a few areas. One area is your body composition (aka lean body mass). As your body composition changes, meaning you have more muscle than fat, there should be a noticeable difference in your clothes over time. Adding sculpted muscles is a clear sign that you're getting healthier and your workouts are effective. Don't rely solely on your BMI (body mass index) though. This crude measurement doesn't take into account your age, gender, or activity level. Seek professional guidance and enlist the help of a personal trainer who can determine your body fat and design a fitness game plan for you.  

Sign #2: You do the same workouts. If you get on the same treadmill everyday, walk the same pace for the same amount of time, it's time to make that change.  Your body is an amazing machine and it's very fuel-efficient. Once you get in a routine it can adapt rather quickly and you may experience a plateau or even gain a little weight. If you notice that your 45-minute walk isn't doing what it used to do, jog for the first 20 minutes. Instead of the elliptical machine try the stair climber. Love those weight machines? Try a strength training circuit incorporating free weights with cardio breaks in-between.  

Sign #3: You eat too much after your workouts. Ouch! There's a lot of confusing information out there especially when it comes to post-workout foods. For example, should you drink a protein shake after a workout or eat a meal? What should you eat and how much? It's not uncommon to feel like you've earned your meal especially since the machine displays your calories burned as 500. The reality is that most machines overstate calories burned so if you have a generous meal you could actually be eating more than your body needs. Post-workout meals should be small and relate to the type of workout you did. For example, an hour-long strength training session could easily call for a protein shake afterwards to aid in muscle recovery. On the other hand a recovery meal after a 30-minute walk could consist of bottled water with a banana. Whatever you do, avoid overeating after your workouts to ensure the best results.  

I encourage you to consistently assess your workouts. You'll see better results and know when to change things up to target different areas. Check out my March Fit tip over at Fitwell Training Solutions. In my next post I'll discuss specific ways you can target your trouble zones without throwing in the towel.

Be sure to check out a post I did awhile back on how to get your workout mojo back.

Subtle Weight Gain Traps and What to do About Them

03/04/2013

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It's easy for the pounds to creep back on and it's as simple as everyday choices you make.  Your daily choices can either help or hinder your weight loss efforts.  Here's the catch -- what you do everyday really does matter.  In today's post I will uncover some not so obvious areas where you can fall off the wagon as well as tips to prevent the fall to begin with.

Coffee shops. I celebrated another birthday recently and decided to take Starbucks up on a free birthday coffee.  Now typically I get a tall skinny cinnamon dolce latte and that's it. However, my free coffee meant a Venti size and of course I said yes!  The only problem was that my 110-calorie coffee turned into a 300+ indulgence.  On my next trip to Starbucks I had to remind myself that a Venti is a treat and not something I need to enjoy on every trip.  That choice alone saves me about 800 calories a week!  If you're tempted to increase your servings, opt out.  Stick with your basic portions and you'll avoid those extra calories creeping into your diet.

Sandwich shops.  The combos are a good deal aren't they?  The only problem is that they consist of empty calories that don't satisfy.  For example, a chicken sandwich is okay, but add the mayo, chips, and soda and you've got a meal anywhere between 500-1000 calories!  Anytime you're offered a combo meal, make sure it fits the following guidelines: half a sandwich, salad or broth-based soup, small fruit if possible and water.  Anything outside of this realm will put you at risk for increased saturated fat, calories, and that culprit sodium.

Convenience stores. Walk into any 7-11 looking for something healthy and you might leave empty handed.  Unfortunately all the snacks are easy to find, loaded with sugar, and nowhere near a healthy food aisle.  As a general rule, avoid any foods like chips or energy bars with more than 10 grams of sugar or other sugary drinks.  If you haven't eaten in three hours and this is your only option, by all means pick-up something!  Some healthier food options include, boiled eggs, salads, small bag of natural nuts, and of course water!  The trick here is to get the healthiest snack possible to fuel your body until your next meal.

Eating healthy takes work and I'm not going to tell you it's easy.  The daily disciplines of making healthy choices take effort.  The best way to have success in this area is to practice daily.  With consistent practice you can be successful.  Take things a day at a time and watch your choices improve.

How do you deal with the challenge of making good daily food choices?

Check out my post on binge eating and how to avoid tempting situations.  

Weight-loss Jargon You Should Ignore!

02/20/2013

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This is about the time the New Year’s Resolution crowd disappears from the gym.  It saddens me when I see people who start strong and fall off the wagon so soon.  It’s not too surprising though.  Studies show that many people start their exercise programs by mid-February.  However, what is the real cause behind some folks falling off the wagon?  I’m convinced that the subtle messages that come across our screens, desks, and computer are to blame.  Read them regularly and before you know it you may start believing it. 

Jargon Speak #1: The weight just fell off.  This one gets me.  You can’t watch a weight loss commercial without hearing this testimonial.  The problem though is that as time passes, weight doesn’t just fall off anymore. Some of your past tricks don’t work as well and despite your best efforts, your weight may come to a standstill.  The viscous cycle begins – lose weight, gain it back, lose weight slower, gain it back faster and so on.  By the time you start your next diet, you expect the pounds to fall off and they don’t. 

The other issue with fast weight loss is the impact it has on your body; your hair can fall out or your digestive patterns can change – not pretty.  Instead of looking for the weight to fall off, think consistency.  If you’re consistently losing ¼ to 2 pounds a week you’re on the right track!

Jargon Speak #2: I didn’t have to exercise.  As much as we know about the benefits of exercise I must stress that any diet that doesn’t put exercise at the forefront is – as my kids put it – a fail!  Granted, exercise alone may not take the weight off without the nutrition part but exercise is necessary for long-term health.  Unless you have specific orders from you doctor, don’t skip your workouts.  Even if the pounds aren’t coming off as fast as you’d like, you’re getting all the benefits from exercise like lower stress levels, diabetes prevention, and improved heart health.

Jargon Speak #3: It was easy.  Huh?  I don’t know about you but losing weight after each one of my kids was a challenge.  Losing weight is a compounded animal because you have so many variables at play.  For example, if you have a busy family like me, managing a household, running the kids to all their activities, and exercising can be quite a challenge.  Easy isn’t the word that comes to mind for me.  There are some days that are better than others like when you have healthy snacks handy or you have some extra help with the kids.  However, making weight loss easy shouldn’t be the goal.  Instead, take each day to increase weight loss success.  Schedule fun activities you enjoy, try some different meals, and celebrate small successes. 

 

Weight loss can be challenging and in cases you may need some additional support through your doctor, nutritionist, or trainer.  Wherever you are in your journey, toss the weight loss jargons that sound good but are flawed!  Watch what you read and don’t take claims too seriously especially if there’s a lot of hype around them. Be alert to these and other weight loss jargons and you’ll stay on top of your health for a lifetime!

 

What weight loss jargons bother you and why? 

Workout Tips During Cold and Flu Season, Part 2

02/04/2013

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In my last post, I discussed ways to workout and avoid getting sick in the process.  Now comes the tricky part.  What if you have a cold and still want to workout?  Are there creative ways to keep germs at bay if you workout with a cold?  Discerning the answer can be tough especially if you missed a few workouts and your clothes are starting to feel snug.  However, there are several things you can do to minimize cold symptoms and know when to take the day off. 

Scenario #1: You have a cold

Tip #1: Get extra rest.  This seems like a no-brainer but it bears mentioning first.  Rest is your first line of defense to fight a cold.  If you sleep an average of 7 hours a night add an additional 30 minutes of shut-eye until you get better.  The extra sleep will give your body time to fight and heal itself. 

Tip #2: Workout during off-peak hours.  As much as you like your early morning or late night workouts, working out during the busy hours can make your symptoms worse.  In this case, avoiding the crowded gym is a good call.  Be sure to keep your towel close by and place it on equipment label side down to keep one side germ-free.

Tip #3:  Lower your workout intensity.  Studies show that there are benefits to working out when you’re feeling under the weather; you increase the amount of oxygenated blood throughout your body, which allows your body to perform better and heal faster.  A little jolt is good for you but be careful not to overdo it.  If you love to run, opt for a 20-minute jog versus a 45-minute run.  If you're strength training, use lighter weights and higher repetitions (12-15).  Reduce your intensity and enjoy the post-exercise benefits while avoiding making yourself feel worse.

Scenario #2: You've got the flu

Tip #1: Skip the workouts - temporarily.  Whenever I tell someone to skip a workout I get the look.  I can't skip a workout, I'll gain weight, lose progress – you get the picture.   Trust me on this one though; you don't want to workout too hard with a fever, throbbing headache, or nausea.  If you're this sick, you won't reap any additional benefits from hard-core workouts.  In fact, you could end up hospitalized with more serious complications.  According to researchers, a flu can take somewhere between 5-7 days to clear up.  Until you're symptom free, avoid the gym and focus on getting better.

Tip #2: Stretch daily.  Stretching can be a great way to stay active without the stress of high intensity exercise.  Here's a mini-workout on flu days when you feel up to it.  Walk around the house.  A trip to the bathroom and kitchen should do.  Afterwards, stand tall and extend your arms straight up to the ceiling, stretch.  From that position, reach forward. Place your hands on a desk or chair to stretch your back and hamstrings.  Keep reaching forward until your hands touch the ground (that's the goal).  Go as far as you can and stop if you feel dizzy or off balance. 

Tip #3: Refuel your body.  If you've been down with the flu, the last thing you want to do is resume hard workouts right away.  While your body is on the mend, take the time to eat well, and restore your strength.  Eating healthy can help you have a stronger return to the gym and prevent future illnesses.  Drink plenty of fluids and eat lots of colorful vegetables to arm your body with powerful, healing antioxidants. 

There you have it.  Make sure you make the most of your healthy days to avoid as many cold and flu days as possible.  It’s okay to exercise but the bottom line is to listen to your body and rest as needed.  I promise that you won’t lose all your progress in a few days.  In fact, the extra rest may give you the extra boost you need to resume your exercise.

Stay healthy!

Workout Tips During Cold and Flu Season, Part 1

01/22/2013

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The New Year is here and with it comes aspirations of getting fit no matter what.  In some cases, this may mean working out when you don't feel like it – literally!  If you're under the weather does it make sense to workout and if so, how hard do you push it?  In my first of two posts I will discuss ways to workout when you're under the weather and when to just say no.

Go to any gym and you're bound to hear someone coughing across the room.  In some cases you may see someone sneeze in his hand and then grab some free weights and start pumping (happens more often than you think).  The bottom line is to take these sneezes and coughs seriously - it doesn’t take much to spread a cold or flu.  However, if you’re not experiencing any sick symptoms you still need to be careful amongst sick gym-goers.  Here are some must-do tips to practice at the gym during flu season.

Scenario 1: Symptom free, you're not sick

Tip #1: Wash your hands - often.  This tip is the most helpful, effective yet overlooked step that can prevent you from getting sick.  In fact, studies show that hand-washing works better than hand sanitizer to remove those germs associated with illness in vulnerable areas like schools, hospitals, and you name it: gyms.

Wash your hands before and after your workout.  Don't put it off until you get home -- clean those hands right away.  Don't assume that you're a hand-washing expert though.  It's always good to get a refresher course from the Centers for Disease Control and Prevention.

Tip #2: Wear gloves.  Weightlifting gloves are not just for the Muscle & Fitness wannabes.  I recommend you make gloves a staple in you gym bag.  Weightlifting gloves serve the obvious function of protecting your hands from those mean callouses but they also provide a barrier when you use gym equipment.  Granted, your fingers are still exposed so you'll still need to wash your hands after a workout anyway.

That said, the more barriers you use, the better.  Be sure to wash your gloves regularly, 2-4 times per month is ideal.

Tip #3: Maintain a clean workout surface.  Never assume that equipment is clean.  Err on the side of caution and use a towel to prevent any bodily fluid exchange (a little personal, but you get my point).  If the gym has a sanitizer you can use to wipe off equipment, by all means use it.  Trust me, you're not an elitist if you do, you’re just doing the right thing.

In my next post, I’ll discuss workout options when you have the cold or flu and what you can do to help a speedy recovery.  Until then, stay healthy and keep moving.

Nutrition Tips: 5 Snacks That Slim You Down

01/08/2013

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As a busy mom I know the challenge of eating healthy snacks. As your hectic days take you all over the place, you have to be prepared with nourishing snacks that keep your waistline in check (if you are starving, you're more likely to binge on unhealthy foods). Below are my top snacks to keep in your pantry as well as within an arm's reach in a time crunch.

Snack #1: Homemade trail mix. Store-bought trail mixes can be a calorie trap full of sugars, so you're better off making your own. Be sure to measure the nuts a few times so you get a sense of portion size. Add freeze-dried berries and organic dark chocolate pieces for a healthy sweet fix. Try one of my favorite trail mix snacks.

Snack #2: Coconut water. This drink doesn’t get a lot of press, but it should. It's higher in potassium than a banana and is a great pre- and post-workout drink. There are lots of coconut waters on the market, so use caution and avoid the added favors such as chocolate and fruit-flavored coconut waters. Anything extra is not only unnecessary, but it adds more sugar to you diet (and waistline). Coconut water has an acquired taste, but with all the benefits, it’s worth a try.

Snack #3: Egg whites. When you're hungry, a sugary, processed goodie can sabotage a healthy eating day. Instead, eat 1-2 protein-packed egg whites at a time to curb a snack attack in an instant. Try boiling five to six eggs at a time so you always have some on hand. Pair them with some crunchy vegetables and you'll ward off cravings later in the day. For an extra boost, eat the entire egg, but make sure it’s fortified with omega-3s and limit your intake to no more than 6 whole eggs per week – less if you watching your cholesterol.

Snack #4: Snack bar. This is where things can get tricky. There are a lot of opinions out there claiming that bars are bad for you, they're full of sugar, and you should avoid them at all costs. To be honest, I used to be in one of those people, but then I had to do some research to get the facts straight. The reality is that sometimes you’re pressed for time, and bars are not only convenient but you can also typically find them faster than a bag of carrots. The only caveat is you have to be selective with your bars. Here are some ground rules for any snack bar (energy, protein or otherwise):

• Choose bars with 5-10 grams of sugar per serving.
• Avoid bars with more than 125 calories (eat half a bar if you need to).
• Aim for 10-15 grams of protein.
• Eat them no more than 2-3 times per week.

Snack #5: Vegetables. Without sounding too blah, I must stress this one. Snacking on vegetables is a sure-fire way to meet your daily quota and feel better for the rest of the day. Here's the trick though: In order to get the real benefit from eating your veggies you have to, I repeat, have to prepare them ahead of time. For example, let's say you're making a salad for dinner and you have some extra vegetables left. Instead of storing them in a plastic bag or some foil, immediately cut them up and place them in small travel bowls. Store them in your refrigerator and drop one in your bag on your way out the door. If you keep this healthy habit up, you'll load up on better foods, never toss your produce, and lose a few pounds in the process.

Try these simple and doable tips to keep your body full of energy and your mind sharp. Better yet, get your family on board with these tips, and in no time they will reap the health benefits in 2013 and beyond.

In my next post I'll discuss gym traps that can keep you from reaching your fitness goals.

Happy New Year! Make it a great one.

More on Healthy Eating:

Sneaky Sugars to Avoid

10 Ways to Eat Healthier

Is Your Diet Healthy?

3 Things You Must Do Before You Make Your New Year’s Resolution!

12/23/2012

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Have you already made your health and fitness goals for 2013?  Maybe you’re thinking about them.  Wherever you are in the process, take some time to reflect on what worked and what didn't work for you this year. Take a look at the reflective questions below and answer them using a journal. Don’t rush this process - take time to answer them.  The more honest you are, you may uncover areas of improvement and find some wins as well. Ready? Remember - be honest!

Reflection 1. Did you set realistic goals in 2012? 

If you're puzzled trying to figure out why you didn't achieve your goals, maybe they weren't realistic to begin with.  The key with goal-setting is that your goals have to be really SMART; specific, measured, achievable, realistic, and time-specific.  For example, if you weigh 200 pounds and want to lose 20 pounds your goal would read like this:

"I will lose 20 pounds by April 30.  I will track my progress every two weeks based on how my clothes fit and by weighing myself on the same scale in the morning.  I will get my measurements and body fat checked every six weeks to make sure I 'm headed in the right direction."

Reflection 2. Were you consistent? 

This reflection goes with the one above.  Unless you consistently eat well, exercise, and manage stress, your results can be greatly affected.  As the New Year approaches, it's easy to focus on the wrong thing - fast weight loss and unsustainable practices like 1,100 calories days and minimal sleep.  Instead of the quick-fix mindset, make it your mission in 2013 to be consistent. 

Consistency will set you apart from all the rest of the New Year's pack (especially after February!), and you'll build an incredible fitness level as you age.

Reflection 3. Did you undermine your efforts?

But I was good, you say.  Really?  How about that white chocolate mocha after your workout?  Baking is a great alternative to store-bought goodies, but how much did you dip into the cookie batter to test the recipe?  It gets better - did you take advantage of those free samples at your favorite grocery store?  You know, those trips around the aisle with a smiling worker handing you some energy food.  A few taste tests can add up pretty quickly especially if you shop a lot.

As you're planning holiday celebrations, take time to reflect on how you did in 2012.  Reflect on what you did well and where you need to improve.  Be objective and honest with yourself.  If you discover that you don’t make time to exercise, think about ways to fit it in now. Take stock now and reap the health and fitness benefits in 2013!

Need some more help on setting goals?  Check out my post on goal-setting and why you have to make them SMART.

Have a wonderful holiday season!

More on Fitness:

3 Ways to Fit Fitness into Your Life Every Day

Rules for Keeping Holiday Weight Off

Do Your Body a Favor: Make Dinner at Home Tonight

Holiday Celebration Survival Kit: Tips to Help You Thrive!

11/27/2012

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Let’s face it, getting through the holidays without weight gain can be a challenge. Even those innocent treats can turn into a five-pound weight change if you’re not careful.  Here’s the takeaway you must remember: there are creative ways to survive the holidays but you have to set some ground rules. Setting ground rules is very important to managing calorie traps, limiting sweets, and refusing to give into temptation.

You don't have to give up on your healthy lifestyle, just because you're cooking for the whole family

Survival Tip #1:

Know your limits.  Of course I know my limits you say but the reality is most of us let our guard down when holiday celebrations start. If you know the portion size of your typical dessert, stick to it even during the holidays. As long as you maintain the same portion size you can enjoy different kinds of foods. However, once you reach your portion limit, that’s it – seriously. This exercise of discipline isn’t easy but if you practice regularly, you’ll be all set going into the thick of holiday celebrations. 

Survival Tip #2:

Don’t skimp on exercise. Studies show that for the last few months of the year regular exercise falls off the radar. Maybe you feel that too. Perhaps a recent family visit left you physically and mentally exhausted and the last thing on your mind is exercise. Unfortunately, when you skip exercise your stress level increases, often leading to overeating or in some cases under-eating. Whatever the case, make your exercise a priority and you’ll get those extra endorphins to fuel the hectic holidays. 

Survival Tip #3:

Stock up on frozen fruits and vegetables. It can be tricky to have fresh produce on hand at all times that’s why I recommend you keep some basics stocked in your freezer. Frozen broccoli, bell peppers, spinach, blueberries, bananas, and strawberries are ideal staples in your kitchen. In the above example, buy everything organic except the bananas. The beauty of this tip is that you’ll avoid throwing food out and you’ll be able to whip up a quick (and healthy) power snack or meal in a pinch. 

Survival Tip #4:

Avoid shopping during your trigger zones. If you tend to reach for those unhealthy snacks between 1-3 p.m. don’t shop during this time! In fact, schedule your holiday shopping directly after a balanced meal. Any shopping time after your meal will keep you from reaching for sugary, calorie-loaded traps in the mall. Practice this tip and you’ll be sure to avoid holiday weight gain.

Survival Tip #5:

Watch the caffeine. I’m not a coffee hater (I drink it!) but here’s one thing I know for sure. Too much coffee can affect the amount of water you drink. Your body needs water to avoid fluid retention (that mysterious 5 lb. weight gain), muscle recovery, and toxin removal. If and when you drink coffee, aim for 2-3 cups of water for every cup of coffee you drink. Limit your coffee intake to 1-2 cups as well.  

It is possible to enjoy your holiday celebration with these do-able ground rules. Get ready for a New Year by making your survival kit work for you now! Share it with a friend or family member and increase your odds of success too!

Want to know some habits you should never break?  Read my tips!