Ask A Dietitian: What Are Some Tips For Healthy Eating At Home?

Quarantine Tips, Eating, Health Tips, Registered Dietitian, COVID, nutrition
Photo Courtesy of Kayley George Registered Dietitian
With the current crisis, it’s a priority now than ever to take care of ourselves, mentally and physically. Read on for a guest post with Kayley George, a Registered Dietitian, on tips for healthy eating at home.

The COVID-19 pandemic is causing unprecedented stress for brides, but don’t let this uncertain situation compromise your health as well. Take advantage of this extra time at home to focus not only on your physical health, but your mental health as well. It’s not only important to stay healthy for yourself, but also to care for the people around you.

Healthy eating at home during quarantine can be a struggle. As a Registered Dietitian working with brides, this topic has come up in many conversations over the past few weeks.

Here are 6 helpful tips on how to avoid mindless eating while you are at home:

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Ask A Dietitian: What’s The Best Wedding Week-Of Diet?

kayley george dietitian texas bride wedding week-of diet
All Photos: Memorable Views Photography

We’re so excited to welcome this “wedding week-of diet” guest post from Kayley George, RD, Lead Dietitian at Bells & Barbells. Kayley’s signature program, “Lose the Weight By the Date” has been supporting brides as they reset their eating habits since 2018. In this must-read post, Kayley lasers in on the biggest diet mistakes a pre-wedding bride can make, and how to skirt them successfully. Read on…and don’t forget to share with moms, bridesmaids and anyone who wants to look and feel their best on your big day (the guys, too!).

Let’s set the stage: It’s the week before you tie the knot. Excitement is in the air, nerves are jittery, and sleep is, well…nonexistent. With the buzz of people coming into town, last-minute appointments, and all of the other activities leading up to your wedding, it’s easy to turn to last-ditch diets to ensure that you fit seamlessly into your white dress. To avoid making the same mistakes of past brides, let’s clearly lay out the 7 wedding week-of diet mishaps to dodge:

1. Salty + Greasy Foods 

Salty foods can be addictive and oh-so delicious, but you’ll want to cut back on salty snacks this week. Sodium, the main element in salt, causes your body to cling onto water and bloat. Greasy foods tend to have the same effect. The extra fat in greasy dishes swells up your stomach and takes longer to empty out. Instead of being uncomfortably stuffed, eat lighter foods until you are about 70% full.

2. New Foods You Have Never Tried Before

Being adventurous is fun, but hold off until the honeymoon to try new or exotic foods. Especially if you have a sensitive stomach, keep new dishes out of your wedding week-of diet since you don’t know how your body will respond. It’s best to not gamble with your stomach this week, and instead stick with the food you know your body thrives on!

3. High Carb Meals 

With so much to do this week, it’s critical to have all the energy you can get. While carbohydrates provide your body with fuel, excessive amounts translate into blood sugar imbalances. Let’s be honest, we’ve all been on that blood sugar roller coaster. Soon after your blood sugar spikes, you are going to crash and be left with fatigue, headaches, weight shifts and moodiness: the opposite of what you need before you say, “I do”.

4. Added Sugars or Dairy 

No bride wants to panic over pimples and breakouts leading up to the most photographed day of her life. Cutting back on added sugar and dairy products can keep the red spots at bay. The oxidative properties of sugar can trigger breakouts, while the hormone in dairy, IGF-1, is also a known culprit in acne. Eliminating your intake of these triggers will give you that coveted bridal glow!

5. Alcohol  

Planning your wedding can be overwhelming, but it’s wise to turn limit your consumption of alcohol as a means of de-stressing during that final stretch. Alcohol’s wide-ranging effects can throw you off mentally, not to mention causing more bloating and breakouts. Spend time with friends and loved ones to take the edge off before you exchange your vows.

cobb salad bride nutrition wedding week-of diet

6. Last-Minute Detoxes 

While it may sound trendy and tempting, don’t succumb to those last-minute detoxes. Overhauling your diet will put your body into a physiologically stressed state coined “fight or flight” mode. Even worse, many detoxes are reported to make your skin irritated, eyes bloodshot, and leave you with a lingering foul smell. For a more natural detox, focus on drinking a gallon of water per day and bumping up to 5 servings of cruciferous veggies in your diet.

7. Skipping Water 

Water is your friend this week (and every week!). It’s easy to get distracted during the final days leading up to your wedding, but don’t let hydration fall onto the back burner. Water is essential to looking and feeling the absolute best you can be! Your body is composed of 60% water, which supports nearly every bodily function from metabolism to energy. Aim to drink at least half to all of your weight in ounces and you will be aisle-ready.

Find out more about Kayley George, RD, and her practical, satisfying, effective “Lose Weight By The Date” Program here. And make sure to let her know you found her at Weddings in Houston!

 

Ask A Dietician: What’s The Best Wedding Diet?

Photo Courtesy Of Kayley George

Kayley George, RD, Lead Dietitian at Bells & Barbells, is breaking down the Ultimate Wedding Diet Guide. Her signature program, “Lose the Weight By the Date” has been supporting brides as they reset their eating habits since 2018.

In this exclusive guest post, Kayley George shares her 12-month guide for restructuring your eating habits and pushing through weight-loss plateaus on your path to optimal bridal health, fitness and…fabulousness!

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Wedding Registry Health And Fitness Gifts

Wedding registry health fitness gifts Red Vitamix Blender
Photo: Courtesy of Vitamix | Available at Bering’s

If exercise is a core part of your lifestyle, make sure to include health and fitness gifts on your wedding registry. After all, this is 2019, and wedding gifts aren’t limited to china patterns and silver. Here, we’ve combined high-end fitness equipment with practical, everyday home appliances that every fitness-loving Houston newlywed household needs…and thrown in a couple of our favorite fitness accessories for good measure, to help you count your steps, up your reps and get your gains in style!

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Workout Tips for Every Wedding Dress Style From Be A 10 Fitness

Of course, everyone wants to be in tiptop shape when walking down the aisle on their wedding day, but determining exactly how to achieve that look can sometimes be as challenging as the pre-wedding workouts themselves! Every body type is different and requires personalized attention in order to look simply ravishing in the wedding attire of your choice. Lucky for you, we’ve got a direct line to certified personal trainer and nutritionist Rebekah Bray, the body and brain behind Houston’s beloved BE a 10 Fitness, and we’re bringing you her individualized workout plans for a variety of different wedding dress styles. Read on, lovelies!

2017-04-17_0003 Photo: Courtesy of BE a 10 Fitness

A recent bride herself, Bray creates custom training regimens and nutrition plans for brides, grooms and the entire wedding party. Whether you’re a fitness fanatic, or looking to up your game, Bray has a regimen to help you look your best.

Take a quick look at these exercises Bray recommends for three of our favorite bridal gown styles. And in case you missed our 4/20 Facebook Live broadcast, we’ve posted it below for demos of each workout!

 

 

2017-04-17_0004 Photo: Steve Lee Photography | Gown: Stephen Yearick from Weddings by Debbie

A-Line & Ballgown Wedding Dress: These exercises focus on toning your arms, core and chest to get rid of any unwanted flab or “batwings” before slipping into this classic wedding look!

  • Elevated Pushup with a Shoulder Tap: 3 sets of 10 reps each
    • Start in a plank position.
    • Lift one leg at a time onto an elevated surface. Make sure the top half of your foot is secure on the surface and your wrists, elbows and shoulders are aligned.
    • Slowly lower down into a pushup. Come back up.
    • Stabilize yourself while pulling your core tight and lift one hand at a time off the ground to tap the opposite shoulder. Repeat.
  • Front-Lateral Raise: 3 sets of 15 reps each
    • Position dumbbells on the sides of your thighs, with palms facing inward and elbows straight or slightly bent.
    • Raise dumbbells forward and upward until your arms are horizontal and parallel to the ground. Lower and repeat.
  • Chest Fly with Elevated Legs: 3 sets of 20 reps each
    • Lie down on a mat with a dumbbell in each hand with your arms up in the air and the palms of your hands facing each other.
    • Either with bent knees or straight legs, lift your feet until you feel your lower abs tighten.
    • With your elbows slightly bent, lower your arms out to the sides creating a T-shape until you feel a stretch in your chest muscles. Raise your arms and bring your hands back together. Repeat.

2017-04-17_0001 Photo: Serendipity Photography | Gown: Brickhouse Bridal

Trumpet/Mermaid/Drop Waist Wedding Dress: These exercises focus on your hips, thighs and butt, which will all be emphasized with this sexy wedding dress style. With a few arm exercises mixed in, brides will also look their best in strapless options.

  • Kettlebell Swing: 3 sets of 20 reps each
    • Start in a squatting position with your hips pushed back, chest upright and both hands on the kettlebell handle.
    • Stand with feet shoulder width apart.
    • Slightly bend your knees and use power from your legs and biceps to jerk and then swing the kettlebell rapidly until your hands are about eye level and you have reached a standing position.
  • Reverse Lunge: 3 sets of 10 reps per leg
    • Take a big controlled step backward with your left foot.
    • Lower your hips so that your right thigh becomes parallel to the floor, with your right knee positioned directly over your ankle.
    • Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
    • Switch legs and repeat.
  • Squat Hammer Curl Press: 3 sets of 15 reps each
    • Start in a standing position and squat down by pushing your hips back, as if you are sitting in a chair. Lower down as far as you can go and keep your chest up.
    • At the same time, hold dumbbells in each hand with your palms facing toward your body. Perform a curl with palms still facing inward as you lower down in a squat position.
    • Press up to return to a standing position and lower arms to return dumbbells to your side.
    • Once in a standing position, press the dumbbells straight up in the air with the palms of your hands still facing inward. Note: Keep your elbows narrow and in line with your shoulders.
    • Perform this exercise in one fluid motion. As you squat down, hammer curl up. Once returning to a standing position, perform a shoulder press and repeat.

2017-04-17_0002 Photo: Philip Thomas Photography | Gown: Joan Pillow Bridal Salon

Sheath Wedding Dress: These exercises crush your arms, core, legs, shoulders and more. The draping of a sheath dress may seem simple, but it requires a rocking bod underneath in order to look fabulous.

  • Pushup Plank Alternating Front Raise: 3 sets of 10 reps (10 pushups/10 raises = 1 set)
    • Start in a plank position.
    • Perform 10 pushups.
    • Immediately alternate lifting each arm out in front of you 10 times at head height.
  • Crab V-touch: 3 sets of 15 reps
    • Sit on the ground with your feet extended in front of you.
    • Place your hands on the ground – fingers pointing toward your feet — and lift up into a crab position.
    • With your body lifted up, reach your right hand toward your left foot and touch.
    • Place opposite hands and feet back on the ground. Alternate and repeat. Do not lower down from crab position until you have completed all reps.
  • Single Arm Row: 3 sets of 15 reps (each arm)
    • Stand near a flat bench and place dumbbells on either side.
    • Put your left knee up on the back end of a flat bench and then place your left hand toward the top of the bench. Your torso should be parallel to the bench with your arm, shoulder and wrist aligned.
    • Your right leg will be on the ground stretched out (knee slightly bent), not directly beside the bench but a few inches away.
    • Grab the dumbbell from the right side of the bench in your right hand and allow your arm to hang.
    • Pull the dumbbell up with your palm facing your body, bending your elbow until the dumbbell is between your chest and right shoulder. Squeeze your shoulder blades while maintaining a flat back and stable body. Keep your elbow close to your body.
    • Extend your arm back down and repeat.

Ready to achieve your wedding goals? Book your “FIT to BE a MRS,” “Bridal Bootcamp” or other wedding packages with BE a 10 Fitness today! And be sure to tell Rebekah you found her awesome exercises on the Houston Wedding Blog.