31 Days of Self Care

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31 DAYS
HUNDREDS OF CHOICES
DOZENS OF DECISIONS
ONE BODY, ONE HEALTH, ONE LIFE…
 
DO YOU WANT TO BE VIBRANT INTO THE NEW YEAR? 
YOU CAN DO THIS, EVEN THROUGH THE HOLIDAYS!!
 
PLAN AHEAD / BODY WEIGHT / NUTRITION / ALCOHOL / BEHAVIORAL STRATEGIES

  • Strive to stay the same weight, get leaner or lighter throughout December.
  • Eat and drink sensibly.
  • Eat every 3 hours. 
  • Drink 8-10 cups fluid daily (water preferred).
  • Carry healthy snacks to use throughout the day. 
  • Snack 30-60 minutes before going out to dinners or parties.
  • Approach holiday dinners as “meals” rather than “feasts”. 
  • Eat plenty of veggies and protein before having a small amount of starch. 
  • Don’t go back for “seconds”. 
  • Eat only samplings of your favorite indulgences; savor them slowly.
  • Snack at least 15 minutes before drinking alcohol.
  • Alcohol: 100 calories = 4 oz. wine or 8 oz. beer or 1.5 oz. hard liquor.
  • Strategize how to manage difficult eating situations.

 
PLAN AHEAD
FITNESS / BEHAVIORAL STRATEGIES
 
GOALS: 

  • Strive to stay the same weight, get leaner or lighter throughout December.
  • Exercise: 5 days weekly, 30-60 minutes each time, with purpose (avoid injuries).
  • Exercise with fervor the days before, the day of and days after parties. 
  • Exercise early in the day before taking care of holiday tasks.
  • Secure ample exercise time by minimizing and simplifying errands and responsibilities.
  • Remove obstacles: Exercise alone, at or close to home, if time is limited.
  • Ask others to join you in recreational exercise before or after holiday meals.
  • Organize group walks or hikes rather than being indoors to eat together as main focus. 

 
Surround yourself with those who support your goals.  We are available to you, as your personal experts, to secure your success.