{"id":1049045073967,"title":"How to get back on track after the Holiday Season!","handle":"how-to-get-back-on-track-after-the-holiday-season","description":"\u003ch2\u003e\u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eby Heather DiBiasi, MS RDN\u003c\/a\u003e\u003c\/h2\u003e\n\u003cp\u003eSo you feel like you fell off track this holiday season? No worries! If you are one of the many people that feel like they have completely lost sight of their health goals the past few months, I’m here to help. Follow these five tips to start 2019 on the right foot and get you back on track. \u003cbr\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan style=\"color: #444444;\"\u003eTip 1. Don’t stress about the past\u003c\/span\u003e\u003c\/strong\u003e \u003cbr\u003e\u003cbr\u003eYou feel like you ate too many cookies or drank some extra eggnog. So what? There are worse things in life than that. There’s no need to stress about things that have already happened, especially if you were enjoying yourself this season. Take a deep breathe and keep on moving forward. There’s no time like the present to make a change and improve your health. \u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #444444;\"\u003e\u003cstrong\u003eTip 2. Set one SMART goal a week\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003eA SMART goal is something specific, measurable, attainable, realistic and timely. For example “ I will exercise every day\" is too broad and may not be practical. However, I will do classes at the gym four days a week after work for the next month is a lot more specific. See the difference? Once this goal becomes a habit add on to that goal or move on to a new one. After a while, you will have built up many healthy habits that will last. So set realistic goals that you can stick too forever to build healthy habits for the new year and the rest of your life. \u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #444444;\"\u003e\u003cstrong\u003eTip 3. Eat more vegetables and drink more water\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003eThis is something we can all always work on and to be honest its the best way to “cleanse” the body. Now that doesn’t mean only eat vegetables and drink water but make a conscious effort to include them in your day more often. I know its easy to want to jump right into a juice cleanse or Whole 30 right after you have indulged a little more than usual, but it really isn't necessary, and those diets usually do more harm than good. Simply aim for 5 servings of vegetables per day. A serving is 1 cup raw or 1\/2 cup cooked. For water drink 1\/2 of your body weight in ounces. For example, if someone weighed 120 pounds, they should drink 60 ounces of water per day. This is honestly one of the best things you can do for your body to improve your energy, optimize your health and manage your weight.\u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #444444;\"\u003e\u003cstrong\u003eTip 4. Limit added sugar\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003eSugar only occurs naturally in fruit and dairy products. Other than that, we could all benefit from decreasing our added sugar intake. It’s easy for sugar to add up in our diets since it seems like it's in everything even if you are not expecting it. Tomato sauces, beverages, dips, ketchups, dressings, and then of course desserts. Sugar makes its way in a whole host of products you would never expect. Make sure to check your ingredient list on your food labels for other words that mean sugar such as honey, syrup, dextrin, dextrose, barley malt, fructose, sucrose, high fructose corn syrup, agave, beet sugar, cane sugar, coconut sugar, and the list could go on but well stop here. I’m not implying that you should never eat these products, I’m just advising that you be aware and limit them! You will be sure to notice how great you feel when you decrease your sugar intake. \u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #444444;\"\u003e\u003cstrong\u003eTip 5. Don’t drink your calories\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003eIt is so easy to not meet health goals because of beverages. People tend to forget that the calories and sugar in drinks count, but they definitely do! If anything, they can affect you more since they are liquid and hit your system a lot quicker than food. Check out this post for some low sugar and calorie beverages. https:\/\/intuition4nutrition.com\/6-healthy-beverage-alternatives-when-trying-to-manage-your-weight\/\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #444444;\"\u003e\u003cstrong\u003eAbout the Author \u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eHeather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003e\u003ca href=\"http:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003ewebsite\u003c\/a\u003e\u003c\/strong\u003e\u003ca href=\"http:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e\u003c\/a\u003e and \u003cstrong\u003e\u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eInstagram\u003c\/a\u003e\u003c\/strong\u003e for more nutritional tips and information!\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/Heather.jpg_1_large.png?v=1547093205\" alt=\"\"\u003e\u003c\/p\u003e","published_at":"2019-01-09T19:42:41-08:00","created_at":"2019-01-09T20:07:10-08:00","vendor":"GlutenfreeGlobalicious Magazine","type":"GF Nutrition","tags":["GF Nutrition","GF Nutritionists","Glute-free Nutrition Tips","Gluten-free","Gluten-free Food","Gluten-free Health","Gluten-free Nutrition","Gluten-free Nutritionists","Gluten-free NYC","Gluten-free Travel","Gluten-free USA","GlutenfreeGlobalicious"],"price":0,"price_min":0,"price_max":0,"available":true,"price_varies":false,"compare_at_price":null,"compare_at_price_min":0,"compare_at_price_max":0,"compare_at_price_varies":false,"variants":[{"id":9877675868207,"title":"Default Title","option1":"Default Title","option2":null,"option3":null,"sku":"","requires_shipping":true,"taxable":true,"featured_image":null,"available":true,"name":"How to get back on track after the Holiday Season!","public_title":null,"options":["Default Title"],"price":0,"weight":0,"compare_at_price":null,"inventory_management":"shopify","barcode":""}],"images":["\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/products\/Heather.jpg_1.png?v=1561763786"],"featured_image":"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/products\/Heather.jpg_1.png?v=1561763786","options":["Title"],"content":"\u003ch2\u003e\u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eby Heather DiBiasi, MS RDN\u003c\/a\u003e\u003c\/h2\u003e\n\u003cp\u003eSo you feel like you fell off track this holiday season? No worries! If you are one of the many people that feel like they have completely lost sight of their health goals the past few months, I’m here to help. Follow these five tips to start 2019 on the right foot and get you back on track. \u003cbr\u003e\u003cbr\u003e\u003cstrong\u003e\u003cspan style=\"color: #444444;\"\u003eTip 1. Don’t stress about the past\u003c\/span\u003e\u003c\/strong\u003e \u003cbr\u003e\u003cbr\u003eYou feel like you ate too many cookies or drank some extra eggnog. So what? There are worse things in life than that. There’s no need to stress about things that have already happened, especially if you were enjoying yourself this season. Take a deep breathe and keep on moving forward. There’s no time like the present to make a change and improve your health. \u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #444444;\"\u003e\u003cstrong\u003eTip 2. Set one SMART goal a week\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003eA SMART goal is something specific, measurable, attainable, realistic and timely. For example “ I will exercise every day\" is too broad and may not be practical. However, I will do classes at the gym four days a week after work for the next month is a lot more specific. See the difference? Once this goal becomes a habit add on to that goal or move on to a new one. After a while, you will have built up many healthy habits that will last. So set realistic goals that you can stick too forever to build healthy habits for the new year and the rest of your life. \u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #444444;\"\u003e\u003cstrong\u003eTip 3. Eat more vegetables and drink more water\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003eThis is something we can all always work on and to be honest its the best way to “cleanse” the body. Now that doesn’t mean only eat vegetables and drink water but make a conscious effort to include them in your day more often. I know its easy to want to jump right into a juice cleanse or Whole 30 right after you have indulged a little more than usual, but it really isn't necessary, and those diets usually do more harm than good. Simply aim for 5 servings of vegetables per day. A serving is 1 cup raw or 1\/2 cup cooked. For water drink 1\/2 of your body weight in ounces. For example, if someone weighed 120 pounds, they should drink 60 ounces of water per day. This is honestly one of the best things you can do for your body to improve your energy, optimize your health and manage your weight.\u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #444444;\"\u003e\u003cstrong\u003eTip 4. Limit added sugar\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003eSugar only occurs naturally in fruit and dairy products. Other than that, we could all benefit from decreasing our added sugar intake. It’s easy for sugar to add up in our diets since it seems like it's in everything even if you are not expecting it. Tomato sauces, beverages, dips, ketchups, dressings, and then of course desserts. Sugar makes its way in a whole host of products you would never expect. Make sure to check your ingredient list on your food labels for other words that mean sugar such as honey, syrup, dextrin, dextrose, barley malt, fructose, sucrose, high fructose corn syrup, agave, beet sugar, cane sugar, coconut sugar, and the list could go on but well stop here. I’m not implying that you should never eat these products, I’m just advising that you be aware and limit them! You will be sure to notice how great you feel when you decrease your sugar intake. \u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #444444;\"\u003e\u003cstrong\u003eTip 5. Don’t drink your calories\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003eIt is so easy to not meet health goals because of beverages. People tend to forget that the calories and sugar in drinks count, but they definitely do! If anything, they can affect you more since they are liquid and hit your system a lot quicker than food. Check out this post for some low sugar and calorie beverages. https:\/\/intuition4nutrition.com\/6-healthy-beverage-alternatives-when-trying-to-manage-your-weight\/\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #444444;\"\u003e\u003cstrong\u003eAbout the Author \u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eHeather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003e\u003ca href=\"http:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003ewebsite\u003c\/a\u003e\u003c\/strong\u003e\u003ca href=\"http:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e\u003c\/a\u003e and \u003cstrong\u003e\u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eInstagram\u003c\/a\u003e\u003c\/strong\u003e for more nutritional tips and information!\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/Heather.jpg_1_large.png?v=1547093205\" alt=\"\"\u003e\u003c\/p\u003e"}

How to get back on track after the Holiday Season!

by Heather DiBiasi, MS RDN

So you feel like you fell off track this holiday season? No worries! If you are one of the many people that feel like they have completely lost sight of their health goals the past few months, I’m here to help. Follow these five tips to start 2019 on the right foot and get you back on track.

Tip 1. Don’t stress about the past

You feel like you ate too many cookies or drank some extra eggnog. So what? There are worse things in life than that. There’s no need to stress about things that have already happened, especially if you were enjoying yourself this season. Take a deep breathe and keep on moving forward. There’s no time like the present to make a change and improve your health.

Tip 2. Set one SMART goal a week

A SMART goal is something specific, measurable, attainable, realistic and timely. For example “ I will exercise every day" is too broad and may not be practical. However, I will do classes at the gym four days a week after work for the next month is a lot more specific. See the difference? Once this goal becomes a habit add on to that goal or move on to a new one. After a while, you will have built up many healthy habits that will last. So set realistic goals that you can stick too forever to build healthy habits for the new year and the rest of your life.

Tip 3. Eat more vegetables and drink more water

This is something we can all always work on and to be honest its the best way to “cleanse” the body. Now that doesn’t mean only eat vegetables and drink water but make a conscious effort to include them in your day more often. I know its easy to want to jump right into a juice cleanse or Whole 30 right after you have indulged a little more than usual, but it really isn't necessary, and those diets usually do more harm than good. Simply aim for 5 servings of vegetables per day. A serving is 1 cup raw or 1/2 cup cooked. For water drink 1/2 of your body weight in ounces. For example, if someone weighed 120 pounds, they should drink 60 ounces of water per day. This is honestly one of the best things you can do for your body to improve your energy, optimize your health and manage your weight.

Tip 4. Limit added sugar

Sugar only occurs naturally in fruit and dairy products. Other than that, we could all benefit from decreasing our added sugar intake. It’s easy for sugar to add up in our diets since it seems like it's in everything even if you are not expecting it. Tomato sauces, beverages, dips, ketchups, dressings, and then of course desserts. Sugar makes its way in a whole host of products you would never expect. Make sure to check your ingredient list on your food labels for other words that mean sugar such as honey, syrup, dextrin, dextrose, barley malt, fructose, sucrose, high fructose corn syrup, agave, beet sugar, cane sugar, coconut sugar, and the list could go on but well stop here. I’m not implying that you should never eat these products, I’m just advising that you be aware and limit them! You will be sure to notice how great you feel when you decrease your sugar intake.

Tip 5. Don’t drink your calories

It is so easy to not meet health goals because of beverages. People tend to forget that the calories and sugar in drinks count, but they definitely do! If anything, they can affect you more since they are liquid and hit your system a lot quicker than food. Check out this post for some low sugar and calorie beverages. https://intuition4nutrition.com/6-healthy-beverage-alternatives-when-trying-to-manage-your-weight/

About the Author 

Heather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her website and Instagram for more nutritional tips and information!

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