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For the Holidays:

We are excited to share the 1st entry from our Nutrition, Wellness and Fitness Coach, Shayn Stavens M.S., M.I.T.



Shayn’s Tips for HEALTHY Holidays

H: Help others – This time of year we have so many opportunities to help those in need.  In doing so, we help ourselves.  When we give to others, our brains produce endorphins that promote a sense of well-being and happiness.  These endorphins have the added benefit of reducing appetite and increasing will power.

E: Exercise – Even short periods of light to moderate exercise can keep our metabolism’s raised to help burn off the extra calories that we typically take in during the Holiday season.  Try to get at least 30 minutes per day.  I suggest taking walks with friends and family after meals.  This approach keeps the metabolism raised while reducing blood sugar spikes and promoting digestion.

2014-11-19 10.59.19A: Apple – Research has shown that when you are craving sweets that eating an apple not only satisfies your sweet tooth but can significantly reduce appetite in general.

L: Light meals – The Holiday’s are typically the time of year where we indulge in very large meals.  These large meals can add extra pounds quicker than any other Holiday pitfalls.  When we take in large quantities of food, our blood sugar spikes and we become sluggish causing most of the calories we’ve consumed to be stored as fat.  Try to eat several smaller meals throughout the day.  These meals should include some vegetables, a protein, and healthy fat such as those found in nuts, seeds, and avocados.  When large meals present themselves, ask for a smaller plate.

T: Talk – Having conversations while eating forces us to slow our food intake.  When we eat more slowly it gives our bodies time to recognize when we are full.  The added side effect of conversation is that we actually spend more meaningful time with our loved ones.

H: Hydrate – Water is something most of us neglect while we have more interesting things to drink during the Holidays.  We should be aiming for approximately 1 ounce of water per pound of body weight to maintain optimal hydration levels.  Water is essential for fueling metabolism and drinking water has been shown to have the added benefit of reducing our appetites.

Y: Yoga – Carve out a some time for the practice that has so many benefits.  Yoga promotes muscular strength, cardiovascular endurance, increased metabolism, and mental clarity.

Fruits and veggies

Shayn Stavens M.S. is a Holistic Nutrition, Wellness & Fitness Coach for Synapse Counseling.

Interested in learning more about Nutrition, Wellness or Fitness? Achieving a Healthy Weight or Dealing with Gut Issues? Click the link to schedule a “Nutrition & Wellness Consultation”. Or call (970) 692-3222


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