Walker Tracker’s Favorite Podcasts

10 Podcasts Walker Tracker is Addicted To

At Walker Tracker we’re all about motivation to stay active and live a healthy lifestyle. When it comes to working out sometimes that involves listening to music to get just the push you need to get up and get moving. But for me, music isn’t always my best motivation. I often find I’m listening to my favorite podcasts during my workout or when I’m sitting at home. I knew I couldn’t be the only one with a minor podcast addiction, so I asked around the Walker Tracker office and received an overwhelming response of podcast suggestions that I’d like to share with you.

Below is Walker Tracker’s 10 favorite podcasts that we can’t get enough of.  Check out our list and let us know what other podcasts we should add to the list.

 

The Curiosity Podcast
Each week, The Curiosity Podcast interviews experts on a variety of compelling topics. Curiosity has something for everyone. You can find stories about Science and Technology, Amazing Places, Food and Culture, and Mind and Body. That’s just the beginning. Curiosity is the podcast to listen to when you want to learn something new every day.

Lore
Not for the faint of heart, Lore is a critically acclaimed podcast that focuses on real-life scary stories. If you love sitting around a campfire and listening to hair-raising tales then this podcast is for you. Each episode explores the darker side of historical events, places, and people.

The Moth
The Moth broadcasts storytelling from live events they’ve held around the globe. This podcast is famous for its authentic stories of the human experience. Each show has a unique theme and different storytellers who share their personal experiences. One story may bring you to tears while the next can keep you laughing. You’ll never what to expect with The Moth.

Philosophy Talk
“Question Everything” is the best phrase to describe Philosophy Talk. This weekly podcast led by several Professors from Stanford University encourage their listeners to join them in examining a broad range of subjects. Their goal is to challenge their listeners to not only recognize their own beliefs and assumptions but also view issues from a new perspective.

Radiolab
Radiolab investigates a variety of topics on science and philosophy while presenting them in a unique and fun storytelling style. Episodes are broken into a combination of stories, musical cues, and interviews. The interviews are with experts in the field or with people that have an interesting story about the show’s topic.

Song Exploder
If you love music and are looking to learn more about your favorite bands and how they are inspired then give Song Exploder a try. This podcast asks musicians to deconstruct their songs and share their influences and their creative process. Song Exploder has talked with an extensive list of artists from Björk to Metallica. They have over 100 guests bands for you to choose from.

Ted Radio Hour
Ted Talks are famous for their inspiring speakers and subjects. This tradition continues with the Ted Radio Hour. An engrossing podcast that touches on a diverse mix of topics, ideas, and perspectives. Its thought-provoking content will give you something to contemplate throughout your day.

This American Life
This award-winning podcast has been going strong since 1995. Each week This American Life shares stories that follow a specific theme. Well known for its engaging storytelling the show isn’t afraid to experiment by creating unique episodes such as taping a show for 24 hours in all night restaurant or putting a band together from classified ads. With over 600 episodes you’ll find something that piques your interest or check out the host, Ira Glass’ recommended list of episodes:  “New to This American Life”.

The Tim Ferriss Show
You may know Tim Ferriss as a “self-experimenter” and best selling author of “The 4-Hour Work Week”. You can now follow him via his podcast The Tim Ferriss Show. In his show, he interviews notable professionals in a variety of fields and breaks down the steps they took to reach their success to help listeners find tools and strategies that may work for them.

Wait Wait… Don’t Tell Me
NPR’s Wait Wait… Don’t Tell Me is a quiz show which may cause you to laugh out loud. Each week call-in contestants and the show’s guests, which are experts in the news and entertainment industry, are asked to determine which provided news stories are true and which are made up. You may be surprised by which stories are actually true.

 

These are just a few of the many podcasts that we at Walker Tracker are listening to.  Do you have a podcast you listen to regularly? Share your favorites with us.

Cultivating Gratitude

Many wellness programs focus on getting people moving and improving eating habits. Diet and exercise are important aspects of our health, but let’s not forget to also pay attention to our emotional and psychological wellbeing. In our ambitious, achievement-oriented society, it is easy to focus on what we do not have or who we wish we were. While the negative feeling of inadequacy can lead to motivation, it comes with the risk of anxiety or depression. To keep our mind and body well, let’s try to focus on and be happy with what we have and who we are, through gratitude.

Practicing gratitude is like doing push-ups for emotional and psychological wellbeing because it strengthens resiliency, or the ability to handle stress. Work can be stressful at times, by promoting a culture of positive emotions we buffer the stresses, and spin obstacles or loss into opportunities and gain.

A gratitude journal is a research-backed practice that increases happiness. So, why not adapt the tried-and-true gratitude journal for offices and other communities? An appreciation platform, either online on an organization’s internal website, or a physical bulletin board, promotes community-building and allows everyone to celebrate each other’s contributions.

During this past holiday season, the Walker Tracker team participated in a gratitude wall. It was nice to see the many different things that all of us are grateful for. A gratitude wall allows for everyone’s opinion to be heard, not just those who are more vocal. While it can be a fun exercise, a gratitude board has the potential to create an environment of openness. When we give thanks, we acknowledge what we value, whether it’s meteor showers, dogs, or snail mail.

Speaking of mail, a simple thank you card to coworkers and friends also creates a positive, uplifting environment. Giving praise and expressing gratitude was one of the alternate New Year’s resolutions Ellen mentioned in a previous post. Acknowledging others for their time and effort, increases self-confidence and self-worth, promoting a positive attitude and buffering the negative emotions that can lead to anxiety or depression. High self-worth can also promote engagement in health-promoting activities, such as participating in worksite wellness programs. Practicing gratitude can help you develop beneficial lifestyle habits.

Coming off of the “high” of the holidays, I am feeling very grateful. I am thankful that I am able to provide wellness programing to amazing clients and that I work for an organization that values my work and wellbeing. I truly believe that we all have so much to be grateful for and we don’t need to wait to start experiencing the emotional benefits that gratitude brings. What are you thankful for?

Thanks so much for reading!


Harnessing the Power of Intention for a New Year’s Revolution

Walker Tracker would like to introduce you to Christa King the Founder of Fitlandia and 30 Days to Thriving. Christa has agreed to be a guest blogger and share some of her insights on being healthy in the New Year.  Thank you Christa!

 

You read the title right – a New Year’s Revolution v. a Resolution!

Throw out everything you grew up learning about going on a diet in the new year. We all know by now that quick-fixes and short-term diets don’t work. Yet there’s still something powerful about the intention of making a fresh start and recommitting to yourself that can’t be ignored.

The energy and spirit of resolutions can be married with sound lifestyle changes to make reaching your goals easier and sustainable for life. Let’s get your mind (and body) ready for a reset by understanding why diets fail and practical steps to making change last.

 

Diets FailWhy Diets Fail

Our Thought Patterns Are Powerful. Did you know that over 108M people in the US are currently on a diet, yet nearly 70% will fail at reaching or maintaining their goals? Why? It’s because willpower does not last. That all-powerful emotion has an expiration date and can’t be sustained. Once major stressors hit (job change, divorce, move, loss of a loved one, etc.), our primal brain kicks in to make us feel safe, taking us back to known pleasures in sugar, alcohol and refined carbs (and other things that fire up the pleasure center).

Over the years, we’ve carved some deep neural pathways to provide a temporary relief from uncomfortable. Without creating new thought patterns in response to stress, we will naturally fall back into an old pattern as our brain strives to make us feel grounded again.

It’s in Your Gut. The other reason diets fail us is because we have unresolved gut dysbiosis (overgrowth of bad bacteria) sending messages to our brain to go get its preferred food source: sugar, refined carbs, alcohol, dairy, and fruit. This can generate intense cravings for these foods, making it incredibly challenging to avoid. In fact, most “diets” allow for fruit and so most people end up removing “bad” foods, only to find they’re loading up on bananas. The bottom line is that you must first starve the bad bacteria to reduce these unmanageable cravings.

There’s so much power in knowledge so just understanding that your unconscious thought patterns drive 90% of your behavior (that can be changed!) and that you can reduce sugar cravings through a thoughtful detox can go a very long way in setting you up for a successful lifestyle change.

 

The Four Cornerstones of Fitness

There is something so very exciting and powerful about entering a new year. The hope, determination, motivation, and inspiration around us can have a significant influence on our desire to change. So, take advantage of it, but do it the right way by harnessing the four, necessary components to making a permanent lifestyle change including:

Good Nutrition1. Good Nutrition. Ready to clear up that gut, get off processed and packaged foods and start feeling great? Proper nutrition is key and it starts with a whole foods diet. That means reducing and removing (as often as possible) any food with a label on it, and instead, adopting a practice of preparing your own meals. This will ensure there are no additives and preservatives that could be messing with your hormones, robbing your body of needed nutrients, or causing you to be addicted to certain foods. Take a break from sugar, refined carbs, and alcohol, as well to starve the bad bacteria and get your body back on track.

2. Daily Movement. We were meant to move! Make daily movement a part of your everyday routine. Unlike previous dieting myths, you do not have to follow the old “no pain, no gain” mentality. You cannot out train a poor diet so no amount of pushing yourself in the gym will give you permission to binge. Instead, look to exercise as support for your brain health, releasing endorphins, relieving stress, and boosting cognitive function. And for heart health, you don’t have to put in an hour at the gym each day. Even a regular routine of brisk walking can have terrific cardiovascular benefits. If you’re short on time and want to take your workout to the next level, try a 7-minute HIIT (high intensity interval training) workout that you can do anywhere.

3. Positive Thinking. We are what we think. Take that in for a moment. We are, what we think. If you think you don’t have time to cook your own meals or get in exercise, guess what? You’re right. You must adopt healthy thought patterns to drive your behaviors. So, here’s what I want you to do… start catching your negative thoughts and immediately state it into a positive thought. For example, if you catch yourself saying, “Ugh, I hate exercising,” immediately restate it saying, “I absolutely love and look forward to daily movement.” You don’t have to believe it at first. BUT, I want you to attach an emotion to that new thought. Ask yourself how you would feel if you did believe it. Then repeat this practice and watch things start to shift like magic. Just try it for a week, catching yourself each time, restating it into a positive and attaching the good emotions to it. You’re creating a new neural pathway for your brain to follow and your desire and actions will follow!

Community4. Community Connection. Did you know that you’re three times more likely to reach your goals when you’re connected with a like-minded community? Harness this time of year, and find your tribe. Connect with people who you can gain and give motivation and inspiration to, as well as navigate challenges together. This is a powerful force to move you beyond the weight loss.

As you think about the New Year and your intentions for change, know this – you can reach the goals you desire. This is an incredibly powerful time to take the leap and harness the energy around you for change.

If you’re feeling unsure where to start or need an extra boost of support, you can join the next session of 30 Days to Thriving and get everything you need to start your journey of transformation off right.

 

Christa King, CEO & Founder of FitlandiaChrista King is the CEO & Founder of Fitlandia. You can learn more about Christa and 30 Days to Thriving via her website Fitlandia.

 

 

Please, share with us your ideas, revelations, and plans for your New Year’s Revolution!

A Walker Tracker Christmas Story

‘Twas the night before Christmas, when all through the Parzybok house, not a creature was stirring, not even a kitty cat; The hiking socks were hung by the chimney with care, in hopes that pedometers soon would be there!

Ever wonder how it all started?  Well, I’ve enlisted some help to tell our tale.  Meet Laura Moulton, partner of Walker Tracker CTO & Founder, Ben Parzybok, who has been so gracious as to recount.

“Not too many people know the story of how Walker Tracker came to be, but I think it’s a good one.

Many years ago, Ben’s brother Ezra stuffed each of our Christmas stockings with a pedometer. These were cheap, rattly pedometers that did not record steps very acccurately, but we all gamely wore them on our belts anyway. Since our extended family began competing for the highest step counts, and since we were in different parts of the country, Ben decided to write the code for a website where people could enter their steps, along with commentary about their experience. Word of his website spread, and more family and friends began to participate. In no time, there was a robust walking community of several thousand, entering their steps and encouraging each other along the way. This was during a period of time when Ben worked a regular day job, (generally as a web designer for different corporations), and maintained the Walker Tracker project at night and on weekends. He was also writing novels and being a very hands-on dad to our 2 children at the same time, so it was a lot to juggle.

Around 2010, Ben began to explore ways to make Walker Tracker a revenue-generating company, instead of just a side project. His timing was perfect – many corporations had begun to look for wellness programs for their employees, and the walking program Walker Tracker offered was exactly what they were looking for. Ben took the risk and went full-time with Walker Tracker, and the company has been growing and thriving ever since. I’m so impressed with the caliber of people who have joined over the years – they are a stellar, dedicated team that has become its own kind of family. At home, with our own family, the little kids who played at Ben’s feet while he built the code for Walker Tracker are now teenagers who live for the annual white elephant gift exchange at the company holiday party. We’re grateful to Ben for his creative brain, for his supportive team that makes all the work happen, and for the companies who rely on Walker Tracker to help their own employees thrive and be successful.”

Ben with son Cohen, daughter Sylvie and Laura, our narrator.

Boost Your Mood This Winter

Tracking MoodAs the weather begins to change and the day turns to night earlier and earlier, many of us feel the effects of winter on both our mood and bodies. Here are a few things that I do each week to make myself feel refreshed and chill.

MusicListen to your favorite song.
We all have that one song that instantly makes us want to get up and dance, or even just gets a cheesy grin going. Take a few minutes to re-energize and throw on your favorite tunes.

ShowerTaking a hot bath or shower.
Indulging in an extra long shower or steaming hot bath can help our blood begin to circulate better, making you feel more energized and ready to take on anything. Not to mention the steam will provide your skin with much appreciated spa-like treatment.

1. ExerciseGet moving.
Even just a single set of jumping jacks can leave you with more energy. Walk up and down the stairs at work a few times, do lunges across the hall or take 5 minutes of your lunch to power walk around the block.

InspirationSurround yourself with things that inspire you.
Add plants or vibrant pieces of art to your workspace, glancing at these items a few times a day can remind you of the things that make your heart full.

Meditate.
Take 5 minutes each morning to breath, smile without reason, and say a short mantra that directly reflects your intentions for the day.  

VolunteerVolunteer.
Take a few hours each month to donate your time to your community. Food banks, local YMCA clubs, libraries or soup kitchens are all places that accept and welcome help from those in their community.

Alternative New Year’s Resolutions

The New Year is approaching which creates an excellent chance to instill new habits. Check out some alternative resolutions below that are beyond the usual eat better, lose weight goals of years past.

 

A Year of Praise 

Do you recall the last time you were told good job or thanked for your kindness? Didn’t it just make your day? With this resolution, your goal is to make it a point to genuinely thank people for going above and beyond or for their kindness. You could turn someone’s day around completely with a simple “Thank you so much for making sure I got…” or, “You’re so kind to go out of the way to…”. Leave a positive review for a place, don’t bother with the bad ones. Ask to talk to someone’s boss or manager when they’ve given you excellent customer service. Don’t stop when it comes to strangers. Make it a point at home to tell your significant other thank you for cooking dinner or thank you for folding the laundry. Praise your children, co-workers, and friends. Brag about them and their accomplishments. Too often we expect good behavior and service but that isn’t always the case and instead of admiring those that do give it, we tend to point out those that do not. Make it a year of praise and see how lifting others up will end up lifting you as well!

 

A Year of Snail Mail

Are you like so many others and avoid the mailbox because it just has bills, statements, and junk? It’s a treat to get a card from someone! Start off your year with going through the calendar and marking everyone you hold near and dear to you and the date of their birthday. Next, mark anniversaries, weddings, graduations, holidays etc. Now, go to the store and walk straight to the card section. Grab some thank you cards, some birthday cards (bonus points if you find a different card for each person), and cards to fit the other occasions that will be celebrated this year. When you’re checking out, ask for a book of stamps. Now, put those cards someplace out in the open with a pen and the stamps right next to them. Make it a point to send out cards throughout the year. True, you will need to go back to the card section throughout the year because not all holiday cards are available year round but, as you get accustomed to sending out cards it may become a habit to swing by the card aisle. You will inevitably put a smile on someone’s face when they open the mailbox and see a handwritten card addressed to them. Who knows, you may get a few cards back in return!

 

A Moving Year

Whether your challenge is to walk more, exercise more, drink more water, eat better etc. there is a challenge to get involved in that can help keep you inspired and held accountable. If you’re not already registered with Walker Tracker, sign up for a free account at community.walkertracker.com where you can track your steps and walk along virtual routes to keep you motivated. Find some friends to cheer on and invite friends and family to join as well. If you upgrade to PRO you can even create your own challenges that you can invite your friends and family to participate in!

To keep that step count up, check out another great site, the 52 hike challenge. This global challenge asks you to go on one hike each week of the year. Share your pictures on Instagram and tag them with the hashtag #52hikechallenge and see where others who are doing the challenge are.

Have kids that you need to get outside? Check out Hike it Baby. Choose from your location and find a group of parents that get together with their kids and go for walks and hikes. Their motto is “No one is left behind” and you can choose from paved trails to wooded wilderness hikes. It’ll be fun for your kids and you to get out into nature and meet new people.

 

Picture a day

If you’re the sort of person that says, “Where did the year go?” then this challenge is for you! Try to take a picture every single day of the year. Sure, you will inevitably miss some. Make sure to post the picture somewhere (your Walker Tracker account perhaps?) with the date, why you took that picture, and who is in it, if anyone. At the end of the year, and for years to come, you will be able to look back and see just where that year went and all the wonderful, crazy, lazy, interesting things you did during 2018.

 

No matter what you choose to focus on in 2018 remember that every day is a new day and keep on trying. Post your goal somewhere where you will see it often to help remind yourself of your intentions for the day.

May you stay inspired and flourish!

The Gift of Walking

I’m thrilled to announce that Walker Tracker is now accepting nominations for the 2018 “Gift of Walking” Challenge.

We’re big on walking. We’re big on challenges. We’re also big on sharing our love for physical activity + community! Help us share the love by nominating a nonprofit or spreading the word.

The winner receives a private portal configured just for their organization for up to 500 participants, an 8-week virtual map route challenge and unlimited access to Walker Tracker features during their program (step tracking, activity/fitness conversion, device connectivity, social features, mobile apps for iOS and Android).

Let us know the nonprofit you think would love to participate, why, and how this event could impact them. Click the button below to submit your nomination.

Nominate a Nonprofit

Thanks, community, for your support!  You keep me going, so keep going!

-Taylor

Finding Slumber

In my previous post about the importance of sleep, I encouraged you to keep track of how much sleep you are getting. I have been using my activity monitor to track my sleep for the past couple months. I am able to see how many hours of sleep I average per night. When I get less sleep, it’s usually because I get in bed late. Holidays and vacations can disturb daily routines, such as bedtimes. Missing out on a party or other holiday event may not seem appealing, but sometimes we have to make compromises with ourselves. Consider leaving an hour earlier than you would normally, or taking a nap beforehand.

Even if we can get in bed at a decent hour, many people suffer from occasional or chronic insomnia. From as far back as I can remember, I have usually had difficulty falling asleep. I know others who find it hard to stay asleep. A few simple lifestyle adjustments could be the solution. Here are a few tips I have found useful if you are looking to improve your sleep hygiene.  

Watch What You Drink and Eat
Caffeine is effective in keeping you alert in the morning, but it will interrupt the flow of melatonin, the well-known sleep-inducing hormone. If you are feeling sleepy in the afternoon, try getting up and moving around, or eating a healthy snack, like fruit or nuts. Also, sugary junk foods can interfere with sleep. If you are craving a snack before bed, try carb-rich foods that promote sleep, which include yogurt and fruit.

Exercise
Better sleep quality is just one of the many benefits of exercise. The body’s temperature drops after exercise, which promotes sleep. Also, exercise can reduce anxiety and depression symptoms that can trigger insomnia. However, avoid strenuous workouts close to bedtime. Instead, consider movement that promotes relaxation, such as yoga and simple stretching.

Power Off Electronics
The light from your computer or smartphone screen can delay the release of melatonin, inhibiting sleep. Computer and TV time can also be stimulating activities. Consider downloading a bluelight filter app on your devices and turning them off an hour before bed. Try performing an activity that you find relaxing, such as reading or journaling, and you will be preparing your mind and body for bed.

Sleep-promoting Environment
Create an environment where your body and mind can wind down. Keep your bedroom dark and cool. While many people prefer quiet, there are others who sleep best when listening to calming music or soundtracks. You can also try aromatherapy. Lavender and chamomile are two sleep-promoting scents. Finally, invest in a comfortable mattress. Your sleep is worth it!  

 

Of course, everyone’s body is different; so you may not experience results with all of them, but I encourage you to test any of these techniques. You can make notes in your sleep log and track how your body responds to any adjustments you make. In my case, I find that lavender essential oil in the diffuser and on the bottoms of my feet help me relax before bed.  

Prioritizing your sleep is prioritizing your overall health. As we get deeper into the cold and flu season, our bodies will need to be as strong as they can to defend against illness. Also, sleep and mood are closely connected. With more gloomy, cold weather in the forecast for many of us and the stress of the holidays, getting enough sleep can help enhance our emotional well-being and deter anxiety or depression. Why wait? Try getting good sleep tonight. Your body and mind will thank you!

Sleep Sense

Your body knows what it needs and it will tell you. If you don’t drink enough water, you feel thirsty. Without a restful night’s sleep, you feel tired and your mind is not as sharp the very next day, and potentially the following days. It’s surprising how common lack of sufficient sleep occurs in our society, since, while our bodies do not specifically crave kale or cross-fit, they do crave sleep.

There are countless distractions, such as work and television, that can be robbing you of much needed sleep. Our societal value of productivity is also keeping us out of bed. There are only 24 hours in the day and sleeping for a third of that time may seem “unproductive.” Imagine all we could do if we didn’t have to sleep? But our bodies need sleep, or it would have disappeared through the evolutionary process.

Professional athletes are known to rack up high numbers of sleep hours. Their bodies obviously need more recovery than the average person, but sufficient sleep is essential for all bodies. Among the theories for our need for sleep include memory consolidation (storing what you learn in your memory) and brain restoration (rest). With all the brain power we need to get through the day, sleep is essential. Without enough sleep, your immune system is reduced and you are at higher risk of metabolic conditions, such as obesity.

Ready for more sleep? First, determine how much sleep you are already getting. Walker Tracker offers an easy-to-use sleep tracking tool for our users. Some activity monitors can track sleep automatically, but any recording method is fine. Just keeping track of your sleep hours, similar to a food diary, will make you more aware of your sleep needs and may allow you to see connections between your sleep and your overall health and mood.

The Lighter Side of Thanksgiving

Welcome back, Jessica – Thanks for blogging for us again!

In true Walker Tracker style, we’re happy to advocate for a balanced approach to enjoyment and wellness during the holiday.  That means spending quality time with your family, friends and community, staying active, and having a ton of fun along the way. Check out the post below for tips and tricks from Jessica Lin to lighten your holiday.

Cheers!

Thanksgiving kicks off the Holiday season with a bang and sometimes it can be the start to a downhill slide on the health scale as we flow into Holiday + New Year celebrations. It’s super important during this time of the year to find a balance between everything. When we get over stimulated or stressed we oftentimes find our otherwise healthy habits beginning to slip. With family, friends, co-workers, parties, vacations, travel and the pressure of the end of the year upon us, I hope to share with you a few things to stay in tiptop physical and mental state to remain on a positive path as we move into 2018. We all know there’s nothing worse than starting your New Year feeling like crap, weighing an extra 10 lbs, and embarrassed from our over drinking at the company holiday party.

The most important thing to remember during this time, heck all of the time, is to stay balanced and know that you don’t have to do it all. This time of year it’s about enjoying your time with your loved ones and allowing yourself time to reset before we head into a New Year. Here are a few ways to stay healthy and sane over the next two months!

Take time out for SELF-CARE. In the midst of all the planning, prepping, and partying it’s easy to get caught up and have your feet swept off the ground. Stay rooted by scheduling time for you. What makes you feel shiney and new again?

1. Warm bath/ soaking tub action (If you’re in Portland, OR, I highly suggest treating yourself to a day of soaking and relaxing at Knot Springs)
2. Curl up and catch up with someone you love over tea/ fire
3. Light candles or a fire and leave the screens for an hour to connect with your friend and family, share stories and some laugher
4. Dive into a new book and take time each night before bed to read

With so much eating going with dinner parties, large family gatherings, holiday meals, etc. it’s easy to feel bloated, heavy, and uncomfortable; to not feel your most fit and healthy self. We can derail our healthy eating habits quickly over the next two months but it’s super easy to stay on top of it with a few simple changes. If you’re bringing any dishes, or you’re the captain of the ship and cooking the whole meal, here are a few easy swaps to help keep your holiday dishes on the ‘lighter’ side without losing any flavor integrity.  

  • Skip excess butter or use a butter substitute such as ‘I Can’t Believe it’s NOT butter’ or vegan butter (my preference) – taste is just as great and is ½ the calories
  • Dress your turkey
    • Turkey
      • Use pomegranates, oranges, clove, vegan butter, dash of EVOO and spices to give your turkey the perfect golden brown and highest level of juiciness (stick the cloves in the skin of the bird, melt butter with EVOO and mix with oranges/ poms to coat the bird, then sprinkle with herbs and spices, slice the oranges and ¼ the poms and put them into the roasting pans with everything)
    • Stuffing
      • Use gluten free bread for the stuffing and rice flour to make gravy over gluten heavy flour and breads


  • Make your mash with light sour cream or vegan sour cream over heavy cream
    • Sour cream is my favorite since it enhances the flavor and gives your taters a kick
    • Keep skins on the potatoes to get the most nutrients from your food!
  • Use a dash of Jacobson salt at the very end to reduce sodium intake and make food taste AMAZING!
  • Use fresh herbs to increase flavor in your dishes so less salt is necessary over all

The most important part of staying on track over the next two months is remembering to use some portion control, drink water as well as wine with your meal, and pace yourself as you enjoy all of the amazing food. If you allow yourself time to ENJOY each bite, it may end up saving you a second serving and a few hundred calories. No matter how you end up eating, remember to move and you’ll find a way to balance everything and bounce back after the New Year a little quicker than those who don’t!

Take a post Meal take a walk with your family. Resist the urge to sit and wallow in your overindulgence. I highly suggest taking a break between your meal and pie to walk away from the table, put on your coat and get outside. It doesn’t have to be a long walk but get everyone in the family to join, it’s a nice moment to connect with each other, enjoy the change of seasons, and to digest. By taking this time to walk between courses you will allow your food to settle so you can feel your fullness and not push yourself to over-indulgence. I learned this from my Grandmother and we always take a little walk around the block after we eat to connect and enjoy each other with full tummies and happy hearts.

Play a game post pie – my suggestion is to put on some music and play a game that requires a little bit of movement and tons of laughter. Did you know that laughter burns 3 calories a minute?! Some of my favorite food-coma fighting games are:

  • Charades
    • Create your own categories and clues and break into teams
      • Male v female
      • Generations
      • Cousins V. Aunts & Uncles
  • Cards Against Humanity – great for a good laugh – older crowd only
  • For children give them an opportunity to put on a post-meal performance
    • Gives them something to do before the meal to connect with each other
    • Post meal excitement and “dress rehearsal” while the ‘adults’ go for their post-meal walkabout
    • Memories to last a lifetime

The holidays are a time to come together and that should always remain at the forefront of this time of the year, but there is no reason why you can’t stay focused on your health goals as well. Don’t let the Holidays plow you over or derail you. Tap into yourself and allow yourself balance and control over these next few weeks. If you indulge in food make sure to move, if you drink to excess make sure to hydrate and sweat to help the body to detox. There are so many ways to find balance and all of them are fairly simple, you just have to allow yourself a little time and space to see where and how you can make them work for you.