A letter to friends and family from me, a health coach.
Friday. A night out. Family and friends together. Talking about stuff. Having fun.
I don’t know about you, but when we get together, a big company of people who’ve known each other for years, but don’t get together that often, we discuss everyone and everything.
“What are you up to now? What’s going on in your life? What’s your life been like? Got married? Kids? What about work?…”
I always happen to drop something health, diet, fitness related at the dinner table and then everyone starts asking me questions, sharing their health, fitness, weight management stories, asking for advice.
I love talking about health — this is always joyful for me — to share my knowledge and experience with people I love.
Tonight everyone asked me to give 3 simple pieces of advice for occasions like this one.
Weekend. You go out to eat, to drink, and you don’t move much. And then you kind of wake up on Monday morning feeling like crap and the least like doing anything seemingly productive.
So what to do to have a better Monday Morning?
Monday Morning, when you actually feel like doing something and are excited to start a new week?
I gave my advice.
And decided to blog about it, since, I figured, many people might be wondering about the same exact thing.
3 Weekend Rules.
So, the weekend is officially here. The diet is put on hold till Monday.
Visiting friends and relatives?
Going out to some fancy place with your date, friends or family?
Cooking something special at home for yourself or your guests?
Most people tend to change their eating habits on the weekends — to get creative and experiment, to indulge a bit more, to enjoy and savor life, to give new experiences to the taste buds, to connect with dear-to-heart people through one thing we all have in common — our meals.
We don’t want to lose all our getting healthy, getting in shape, losing weight efforts over the weekend.
And we want to feel re-charged and rested on Monday morning with abundant energy and READY-to-ROCK-the-WORLD attitude.
So how do we balance it out without feeling like we are missing out and depriving ourselves of joyous pleasure of shared meals with people we love?
Follow just ONE RULE — No matter what and where you choose to eat — Eat Real Food Fresh.
Whatever you decide to put in your mouth, make sure it’s real food, made of real food, made of the best ingredients.
Any food made from anything produced by mother nature — meat, fish, vegetables, fruits, grains, nuts and seeds, dairy products, beans, herbs — anything goes.
It should be fresh, the best quality possible (Think whole, organic, wild, not processed, no artificial anything, no junk, just what your grandmother would use to create meals from scratch). The meal should be produced by a human being right before you eat it (Best, if you know that human being personally).
For fast food lovers.
Find alternative to your favorite fast foods.
Pizza? Make it home-made or gourmet at the well-known restaurant. Treat yourself!
Milkshake? Make it yourself or find organic place that makes it from the best ingredients with no crap added.
Hamburger? Find a great venue that uses the best ingredients.
You’ll enjoy your food so much more!
Just feel like eating crap?
Well, don’t be surprised to feel like crap after. You put crap in — crap comes out. Meaning you’ll feel like one. Inevitable.
You should be!
Meaning lots of water.
But if you must drink alcoholic beverages, get as clean and sugar/artificial anything free as possible.
Clear spirits like good well-distilled vodka or gin are best. The better the quality — the better you feel after.
Don’t mix many things. Choose a beverage for the evening and stick to it. (Stickability success principle works here too). After a few drinks you wouldn’t care about wide selection anyway. Do you ever really remember the taste of all the drinks you consume going out? Do you really care? Honestly?
Feeling like cocktails? Go as simple as possible. As few ingredients as possible. As sugar-less as possible. The best ingredients are fruits, organic cocktail mixes (Yes, they do make those), fresh juices (Fresh squeezed orange juice screwdriver anyone? Or real coconut cream and fresh pineapple juice sugar-less pina colada?)
Drink a lot!
A lot of water!
Take a challenge: for every drink you consume drink a glass of water. Take friends on board.
One drink — One glass of water.
Will be fun, when done with friends, and you’ll feel so much better the next day.
Oh yes, a glass of water before bed and right after you wake up, ok?
No workout — No problem!
Instead of sitting in a bar all the time or at the dinner table — get moving.
Go outside and play some game. Explore a few locations on foot. Choose some bar with games like table tennis or something.
At home? — Get some “moving” fun games for you and your guests.
Put some music on and just move — after all those drinks your feet might get a bit looser and ready for dancing.
Don’t keep it in! Dance it out.
Go for a walk after a night out.
Go for a coffee-walk with friends the morning after. Grab a coffee and get walking — park is best, but a city street will do too.
Move. Move. And Move!
Movement and fresh air will help to clear all the toxins, harmful substances from your body by stimulating your lymphatic system (getting-rid-of-shit-our-body-doesn’t-want system) and also you’ll spend some calories and increase your metabolic rate. In short — you’ll feel better, you’ll look better.
Get your friends and family on board and Monday Morning (and the whole day and week) will feel SO much better!
Let’s get the party started!
Have fun and a great weekend!
AND a great Monday Morning!
Remember: It’s all about balance and smarter choices.