Nutrition Thursday with Rachel Murray, RNH

Nutrition Thursday with Rachel Murray, RNH

Did you know that Towne Fitness has their very own in-house nutritionist? Rachel Murray has been part of the Towne Fitness Team since January 2019 and is both a Registered Nurse and Holistic Nutritionist with additional training in Nutrition for Athletes. 

Starting this month, we’ve decided to dedicate Thursday of each week to really focus on Nutrition. Look for Fun Facts, Healthy Tips and other Nutrition related news posted inside Towne Fitness, as well as on our social media pages. 

This week we’re focusing on how to create a plan to focus on nutrition throughout the holidays.

As the holiday season approaches, it’s important to create a plan to ensure our focus remains on health, perhaps this year more than ever. As many celebrations are heavily centred around food, it’s easy to get caught up in the excitement and allow our nutrition to take the back seat. 

Additionally, for many of us, as the weather gets colder, we tend to spend an increased amount of time indoors focused on more sedentary activities. 

The combination of sedentary activities and nutrient-poor foods can lead to undesirable weight gain and other health effects (headaches, brain fog, increased colds & flu, achy joints, dry skin). 

While it’s unrealistic for everyone to eat ‘clean’ and healthy 100% of the time, I do recommend that individuals create a plan of action that will support good nutrition throughout the holiday season. 

Here are some great tips to help you and your family remain focused on nourishing foods throughout the holidays:

Like a Scout: Be Prepared!

  • Pack healthy snacks when planning a busy day of shopping or tree cutting
  • Carry a water bottle with you when you leave the house
  • Make a weekly meal plan
  • Plan for a combination relaxation & activities that include lots of movement!
  • Focus on Christmas coloured veggies (dark greens and brightly coloured)

Be a Trail-Blazer

  • Bring healthy options to pot-lucks and family gatherings
  • Experiment with healthy alternatives at home (black bean brownies, kale chips, cauliflower crust pizza, veggie-based smoothies)
  • Plan a get-together that’s not solely based food (hikes, Christmas light walks, tea & boardgames etc.)
  • Have fun with herbal teas & essential oil flavoured drinks rather than sugar-laden ones

Be Mindful

  • Focus on savouring and truly enjoying the foods you eat (no screens while eating, have meals at the dinner table)
  • Make a point of being grateful for all the delicious options
  • Stop eating if you don’t enjoy it
  • Avoid feelings of guilt! When you do choose to eat treats or dessert ‘Eat It, Enjoy It and Forget It!’ 
  • Take 10 deep relaxing breaths periodically throughout the day and before meals