Health & Wellness: Fall Into Healthy Habits
By: Coach Dee Martin

It’s been a long, hot summer and fall is right around the corner.  Before you know it, the holidays will be here which means holiday parties and lots of comforting, yet high calorie, food.  But, don’t fret.  You don’t have to gain weight this fall as people typically do.  You can still enjoy nutritious foods and participate in enjoyable physical activity to reach your health goals.  
Enjoy the fall and avoid weight gain by engaging in these simple tips:
  • Indulge in healthy in-season fruits such as apples, pears, pomegranates, acorn and butternut squash, kale, beets, and sweet potatoes.
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  • When making soups and stews, be sure to load up on vegetables. 

  • Avoid using cream bases and go easy on the meat and potatoes.

  • Be sure to watch your bowl size as large bowls make it easier to overeat.

  • Use a crock pot to prepare delicious meals rather than frequenting fast food restaurants.  If you don’t have a crock pot, invest in one.  
Since high calorie comfort foods are in high demand during the holiday season, go ahead and enjoy them, but do so in moderation.  Watch your portion size taking only a small portion of your favorite treat and avoiding seconds. 

It’s football season so if you’re a fan, watch your snacking in front of the TV and put those bag of chips away!  Avoid unconscious eating while watching football. 

If you have to have a snack during the game, which most people do, enjoy some healthier snacks such as:
  • Plain popcorn (with light butter for those who have to have butter)
  • Raw veggies
  • Grilled chicken or black bean quesadillas
  • Hummus and lentil crisps
  • Kale chips
  • Apples with peanut butter
  • Yogurt (topped with granola and berries)
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QUICK TIP!

Remember to always portion your snack out.  Never bring the whole bag or bowl of anything to the couch or coffee table.  Pre-measure your snack in the kitchen beforehand so you won’t end up eating straight from the container. 
 
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​Now that the temperature outside will be cooler, enjoy the weather by getting outside for a walk, run, or bike ride.  If you can’t beat the darkness outside, become an early riser or join a gym or take group fitness classes to help motivate you.  Plan evening walks at the mall with a friend so you can have a workout buddy and accountability partner.  For even more convenience, workout at home. There are tons of at-home workout videos available.  To find a workout video that fits your fitness level, click here to SHOP for fitness programs.
Do you have a question or topic for Coach Dee?

​Meet, Devona Gatlin Martin, also affectionately known as “Coach Dee”!  She is a Certified Health Coach, Certified Soul Grooves Dance Fitness Instructor, Health and Wellness Product Distributor, and Entrepreneur at heart.  She specializes in helping women lose weight, eat healthy, get active, reduce stress, and feel good about themselves. Contact Coach Dee now! Check out more about Dee and the other LWR Contributors here!