MINNEAPOLIS — It’s much easier to focus on adding versus subtracting when it comes to healthy habits over the holidays.
Lindsay Ogden, personal trainer at Life Time Eden Prairie, joined KARE 11 Monday to discuss the importance of eating more protein and getting in daily movement.
Here are some of Ogden's tips.
For 15 minutes of movement:
- One of the easiest ways to achieve movement is by walking. You can get your steps in outside, or if you prefer to stay warmer, head over to a club or local mall.
- If you're very limited on time or don't feel like getting out of your Christmas comfies, digital programs like "Holiday Hustle" are offered free to Life Time members and for a minimal fee for non-members.
- Group accountability and guidance from a coach in group classes is another good option — and classes like yoga can help to destress.
For suggested serving of protein:
- Overall goal would be 1 gram of protein per ideal body weight. E.g., if you're currently 170 pounds but your goal is 150 pounds, shoot for 150 grams of protein.
- However, if your current intake is closer to 60-80 grams of protein, you can also start by simply seeking more protein at each meal.
- Beyond supporting recovery after workouts, protein can also help boost metabolism (requiring more energy to digest) and helps you feel fuller longer.
- Examples of protein:
- Animal sources provide complete amino acid chain and tend to be the most satiating.
- Non-meat sources like Greek yogurt and cheese (cottage cheese, mozzarella) are a great way to mix things up.
- Powders can be quick, convenient and easy to mix in with meals and liquids, and with all-in-one (AIO) powders, you’re also getting added vitamins and minerals to further support your health during the season.
OK, but what about sweets and other indulgences?
Ogden encourages her clients to allow treats as part of their plan, saying that going into the holidays with a restrictive mindset can actually lead to overindulgence.
To avoid excess, Ogden said to try to fill up on your protein and fiber (veggies) first, then eat what you'd like. She also suggests making things easier on yourself by trying not to hang out by the food serving area at your gatherings. Instead, she said, plate it, sit and enjoy.
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