Tag Archives: fruits

12 Days of Fitness 2019: Day 1 – 6 Tips for Avoiding Holiday Weight Gain

(This is part 1 of a 12 part series to provide you with some helpful health and fitness tips over the holiday season)

There are countless opportunities to pile on extra pounds during the holiday season. If you’re anything like me, it’s difficult to turn down all that scrumptious food and drink. And guess what? You shouldn’t! Forget denial and follow these science-based strategies to enjoy the season healthfully without making that tired resolution to lose the weight come the first of the year.

  1. Eat mindfully It takes time for our brains to respond to satiety signals that say “Stop eating! You’re full!” They’re either drowned out by our desire for more yumminess or because we are not giving your body the chance to react. The holiday season is meant to be savored, so enjoy each delectable dish to its fullest by eating mindfully. Chew slowly and focus on the experience..
  2. Drink water Liquid calories contribute significantly to our daily energy intake, especially during the holiday season when tasty libations abound. Our bodies aren’t great at recognizing that calories in liquid form contribute to fullness, so we tend to pack them on as extra. Choosing water rather than an alcoholic or sugar-sweetened beverage means you’re consuming fewer calories.
  3. Focus on veggies and fruits Holiday treats tend to be loaded in calories and rarely feature lighter fare like vegetables and fruits. “Eat more plants” may sound like tired advice, but there are so many festive ways to prepare plant-based dishes for your holiday table that help boost nutrition and keep calories in check. And why not feature fruit for dessert.
  4. Select smaller plates and cups Selecting smaller plates and cups leads to less food and drink consumed. Try setting your holiday table with smaller place settings. Choosing smaller plates is especially important in a buffet situation, which is a recipe for over-indulgence given all of the tasty choices for the taking. And smaller portions also means you’re more likely to finish what’s on your plate, which means less food waste.
  5. Watch your weight Weight gain occurs incrementally, and stepping on a scale either daily or several times a week is the easiest way to tell whether you’re holiday feasting has gone awry. Weight gain around the waist is especially harmful because of its inflammatory effect, so keeping track of how your clothes fit throughout the season is also key.
  6. Get out and play Weight gain is, ultimately, a simple equation: consuming more calories than you’re burning will lead to storage of energy as body fat. So the other side of energy balance—physical activity—needs to be on the list. Maintaining a fitness routine is a challenge during the holiday season, but the fact remains that we should actually increase our activity to offset the extra calories we’re consuming. Figure out what works for you and stick to it. And if stuff gets in the way, don’t beat yourself up; just get back out there when you can.

Til next time, train smart, eat well, and be better.

See you tomorrow for Day 2 of the 12 Days of Fitness!

The 12 Days of Fitness – Day 6 – Top Foods to Eliminate or Drastically Decrease

8_foods_you_should_avoid_euhboThe holiday season is probably not the best time to mention this, to which I say if not now, when? All year, you’ve hopefully made a concerted effort to eat healthier and stay away from the not so healthy temptations.  Diet books will be getting ready to fly off of the shelves in a few weeks as masses attempt to get it right next year. It’s sad and the cycle will continue so long as you allow yourself to be swept up in marketing madness. If you’ve had it with the what and what not to eat, I can summarize it much simpler for you by identifying the top foods to eliminate or drastically reduce from your culinary vocabulary.

The Good Guys

By now, there aren’t many people who will argue that a diet FULL of fruits and vegetables is bad for you.  When was the last time you heard someone was overweight from eating too much fruit and vegetables? (Note: There are vegetarians who are overweight but it’s not from eating too many vegetables).  It was a lesson taught by mom from the time we were born.  “Eat your fruits and vegetables”, and if you were like my kid brother, you couldn’t leave the dinner table until you did so.  Fruits and vegetables are nutrient and water dense, many high in fiber, and can provide a greater sense of satiety.  Don’t like many?  Eat what you do.

The Bad Guys

In no particular order….

  1. Trans fat (listed as partially or fully hydrogenated oil on food labels)
  2. Sugar (and it’s 30+ aliases, specifically sugar alcohols)
  3. Fried foods (C’mon.  If that wasn’t obvious to you by now, shame on you!)
  4. White breads, cereals, and other carbohydrate based products with 0 grams of fiber.  Why?  They’re stripped of any nutrient value and boost insulin, and when insulin is up, fat metabolism is down.
  5. Most frozen, prepackaged meals.  They’re high in sodium (preservative), loaded with chemicals (no added nutrition there), and are closer to being more a non-food than they are edible

Not to suppress your holiday cookie or eggnog desire, but indulge yourself a little over the holiday and always remember the 90/10 rule.  If you eat well 90% of the time, it’s OK to be a little lax 10% of the time.

See you tomorrow for Day 7 of my 12 Days of Fitness.