Or Ban the soft pants
Winter weather has arrived!!! Legging season is here!! Sweatpants, yoga pants, soft pants hooorah!! OK, I'll admit that I love soft clothes just like everyone else, I mean they are warm and snuggly, and oooh so comfy. BUT well BUTT; friends I am here to be that friend, you know the honest one that is going to say "Friend! You have got to check in with your jeans!".
When colder weather arrives we often burrow in, exercise less and not only eat more food, but eat less healthy foods. The holiday's alone knock us out of our routine. Then there are soft pants. It's fine to wear leggings, sweatpants, workout clothes etc., but when we wear them all the time our weight can creep up and we are less likely to notice since the pants expand with us. Remember to put on jeans, dress pants, work pants, etc. from time to time to help keep it in check. If that button is groaning a bit, it's time to give the soft pants a break and go for a walk.
As we get older it is harder to watch our waist too, so develop good habits early to help keep waste from your waist. The more fat that shows around the waistline, the more likely it is that excess fat is being stored inside the abdomen. Visceral fat, or “middle fat,” releases health-harming chemicals into the bloodstream that cause premature aging and increase your risk of:
Increased Highs (Cholesterol, Blood Sugar, Blood Pressure)
Increased Lows (Depression)
A Weak Heart
Lower Testosterone/Higher Estrogen (for males)
“-Itises”(Colitis, Dermatitis, Arthritis)
Strive for nice number. Women, keep your waist measurement under thirty-five inches;
men, under forty inches. Middle fat is a good news/bad news scenario. The good news
is that while it’s easiest to put on fat around the middle by eating too much or moving
too little, especially as we age, middle fat is also the first to go when you follow a good healthy Lifestyle and eating habits.
During the holidays it can be helpful to keep mindfulness, well...in mind. Try practicing these Principles of Mindful Eating from the Center for Mindful Eating.
The Principles of Mindful Eating
"Principles of Mindfulness:
Mindfulness is deliberately paying attention, non-judgmentally, in the present moment. Mindfulness encompasses both internal processes and external environments. Mindfulness is being aware of your thoughts, emotions and physical sensations in the present moment. With practice, mindfulness cultivates the possibility of freeing yourself of reactive, habitual patterns of thinking, feeling and acting.
Mindful Eating Is:
Allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your inner wisdom. Using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body. Acknowledging responses to food (likes, dislikes or neutral) without judgment. Becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating.
Someone Who Eats Mindfully:
Acknowledges that there is no right or wrong way to eat but varying degrees of awareness surrounding the experience of food. Accepts that his or her eating experiences are unique. Is an individual who by choice directs his or her attention to eating on a moment-by-moment basis. Gains awareness of how he or she can make choices that support health and well-being. Becomes aware of the interconnection of Earth, living beings, and cultural practices and the impact of his or her food choices on those systems. Practices mindfulness to promote balance, choice, wisdom and acceptance of what is."
Mindfulness isn't only about eating, but about who we are; where we begin and others end. Mindfulness can calm our hearts and minds, lower blood pressure, and contribute to overall health as well as help us learn healthy boundaries. This holiday season remember to take time for yourself, deep breathe, stretch, exercise, eat well, make space for friendships, and be honoring to yourself. AND don't forget to check in with your jeans.
To develop a plan for eating well and living well during the holidays schedule a coaching session in person or by Zoom.
I received my Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.
I really like you being you even if you being you is different from me being me.
Embrace you, no one does it as well as you