With the Holidays upon us, we escalate into one of the most celebratory yet indulgent seasons of the year. As the parties begin, we are constantly tempted by highly inflammatory foods and drinks, and overindulging can wreak havoc. Food and drinks high in sugar and the wrong fats, make us more prone to fatigue, mood swings and injury. The more of these we consume, the more we crave it.
My advice during the Holidays, and throughout the year, is to keep vegetables and healthy proteins the focus of meals, and stay hydrated with water (and lemon). Leafy greens, such as spinach, kale and chard, and lemons have the power to help flush out the liver, which can take a beating. A congested liver can present itself as fatigue, headaches, irritability, and sugar cravings. And yes, alcohol is a sugar.
I recommend that you keep snacking to a minimum, don’t skip meals, and again, stay hydrated. This will help indulgences feel like an indulgence and not the norm, while helping keep holiday weight gain down, moods lighter, and your winter outdoor activities easier.
Nutrition Mantra — What We Put into Our Bodies is What We Will Crave.
The start of the Holidays also means ski season is officially here. With proper nutrition already in check, we can also physically prepare our bodies to avoid unnecessary pain and injury while we enjoy the “Greatest Snow on Earth.” Avoiding excess inflammatory foods and keeping proper hydration is crucial and so is conditioning your body.
To build cardiovascular endurance, get your heart pumping with regular hiking, indoor cycling, running, swimming, rowing machines or walking. Begin with 20 minutes and try to add 5-10 minutes a week.
Skiing calls for strong legs, upper body, and core. Exercises such as squats, lunges, wall sits, lateral hops, and calf raises all build leg strength. For upper body strength, push ups and weights are the way to go. To strengthen the core, work in planks, V-holds and medicine ball twists into your routine. Finally, be sure to warm up before and stretch after you exercise, and highly recommend yoga!
Please join me for my regular fitness classes at Victory Ranch, which are held every Wednesday through Sunday in The Post’s beautiful new fitness center. For class descriptions and schedule, click here. We offer an array of classes designed to get you ready for ski season and feeling your best.
Melanie Buckley Jackson is a highly sought-after personal trainer, yoga teacher and nutrition coach who has worked with individuals of all fitness levels and ages — from professional athletes to weekend warriors to those new to exercise. Melanie is a Licensed Acupuncturist and Chinese Herbalist with more than 20 years experience in the healthcare industry.
Melanie is also available for private personal training, nutrition consultations and small-group classes. Please contact Member Services team at (435) 785-5040 to reserve a spot in a class or arrange a private session.