Holiday Survival Tips for Your Health

Written by: Brenda Booth, Certified NASM Personal Trainer & Nutrition Coach
Body One Wellness, LLC
brenda@bodyonewellness.com
www.bodyonewellness.com
612.702.9397

Aw…it is upon us…the season of giving thanks and gifts, one of merriment, joy and celebration. And, how could we forget, one of feasting. As the weather cools and the hours in our days are monopolized by additional obligations, how do we stay healthy?

December’s 2007 Fitness Magazine reported that between Thanksgiving and New Year’s Americans gain slightly more than half of the pounds they put on for the entire year. Scarier yet, is that research reports we aren’t taking it off. So, the additional weight is hanging around our waistlines, contributing to an accumulation of weight gain as we age.

When the weather cools I am the first to crave comfort foods and reach for an additional glass of my favorite zinfandel. But you can make this year’s season of joy one that won’t sidetrack your health and sabotage your waistline. Here are some tips for surviving the holiday eating season.

#1 Exercise
Don’t give up your exercise routine for additional commitments. Schedule your workout in your calendar just like you would an appointment and stick to it. Continuing your daily regime will keep you on track, reduce stress and burn the extra calories you popped in your mouth at that networking event. If for some reason you really feel you won’t be able to fit it in, reduce the time spent. A little exercise is better than nothing. Plus, it will keep you adhering to your already healthy habit. If you aren’t exercising you can do little things now, prior to starting a workout regime. For instance burn extra calories by parking farther away from the door and take the stairs whenever you can. While shopping, you might even try some extra laps around the mall.

#2 Plan Ahead
Look ahead to your schedule and know when you may be eating more and practice balance over a seven day period. Don’t panic or feel guilty, this can trigger additional eating. Just accept that you may have overindulged and continue to eat better the remainder of the day. Eat small frequent meals throughout the day. This will keep your metabolism up and the hunger pangs away. That way you won’t gobble down everything at the buffet table later in the day. Experts recommend eating five to six small meals a day. Each should include a healthy fat, lean protein and complex carbohydrate. If you’ll be on the run pack some healthy items to bring along for the day. Stash some nuts, protein bars, baby carrots, apples or even whole wheat Triscuits in your glove compartment. Better to reach for that then a Big Mac when you have an attack.

# Beverage Calories Count
Watch the alcohol intake. Remember those added calories provide no nutritional value. Another factor to consider when you drink alcohol is that your inhibitions can be compromised causing you to eat more. Or, even to eat foods you normally wouldn’t eat because they are out amongst the beautiful spread. You may also be dehydrated, which can be confused as hunger. Drink a full glass of water between any beverages. This may also help alleviate any post party illnesses the next morning. But, I know none of us would need to be wary of that! Try substituting no calorie teas in place of alcohol, egg nog or hot cocoa. And, beware of the “frou frou” Holiday coffee beverages at your favorite coffee house. These are laden with sugars and unnecessary fat. However, I do allow myself one Starbuck’s Egg Nog Latte on Thanksgiving. It’s my special treat for being good throughout the year. Remember it’s about balance here.

#3 Attending a Function
Have a salad or light soup before going to an event to fill up. That way you are not famished when you arrive and eat more than you normally would. Select only the fare you like at the buffet table and save the rest for the other guests. Choose the small plate. We tend to eat less when we have a smaller plate. Also, don’t hover around the buffet table grazing on what is in front of you. You will eat less and have better opportunities to mix with guests and create some new connections. If you are going to dinner at a restaurant split a meal with a friend. You’ll eat less and save some money. If you are asked to bring a dish to share, try a shrimp cocktail or a yogurt or hummus dip, along with cheeses, fruits, veggies and cracker trays. Even skewers are great. You can get all sorts of healthy things on a stick, unlike the Minnesota State Fair. Try chicken, veggies, baby reds, shrimp; you can get creative here. You can also bring a dish of mixed nuts. But, be cognizant of portion sizes. Nuts are higher in fats and have nine calories per gram compared to their protein and carbohydrate counter parts, which only have four calories per gram. You might also consider bringing flowers for the host instead of wine. It is a great gesture and shows you are thinking about them.

#4 Hosting the Gathering
If you are hosting the gathering at your home, offer some low-fat hor d’oeuvres. If you’re cooking, spoon off clear fat before making gravy and grate cheeses instead of slicing. You will use less and save the calories for something later. You can have all the fresh fruits and veggies and light dips or hummus to help guests fill up on healthy items while waiting for the main meal.

#5 Take Control of Your Health
If a friend asks to get together for dinner and drinks to catch up, suggest a walk, coffee or breakfast; you’ll get some exercise, catch up and avoid unnecessary calories. If feel you are being pressured by your Great Aunt Bea to help yourself to more, say “no” politely. Don’t let friends and family influence you to eat or drink more. If you are full or feeling tipsy, listen to your body. You will enjoy your time much more and won’t feel sick from overindulging.

Following these simple tips will help you gain control of your health during the coming season. I look forward to celebrating with you all. As always, eat, drink and be merry, but keep it in perspective. Balance is the key to maintaining a healthy lifestyle, regardless the season.

I’d love your feedback, questions or healthy recipes. Feel free to contact me anytime. You can also find some healthy holiday recipes and resources to help you create your own holiday meals at www.bodyonewellness.com.

To being holiday happy & healthy the whole year through!

Brenda

Brenda Booth, Certified NASM Personal Trainer & Nutrition Coach
Body One Wellness, LLC
www.bodyonewellness.com
brenda@bodyonewellness.com
612.702.9397

Encouragement to Share

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn't serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We are born to make manifest the glory of God that is within us. It's not just in some of us, it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” - Marianne Williamson

Don't Let Fall Sideline Your Fitness Goals!

It's easy to grab the comfort food and sit on the couch as it gets dark and cold in Minnesota. Here are five simple tips for keeping fit as the weather changes!

1) Meet a friend for a workout.
2) Try circuit training. Saves you time and provides cardio and weight training benefits all in one, all while changing your routine.
3) Try something new - write it your calendar to try a new class or sport.
4) Register for an indoor event like a triathlon - that way you have to train for it! 5) Hold your own family workout day weekly!

For more information or to send comments please email me at: brenda@bodyonewellness.com - I'm looking forward to hearing from you!

Brenda Booth, NASM-CPT & Nutrition Coach
Owner, Body One Wellness, LLC
http://www.bodyonewellness.com/
brenda@bodyonewellness.com
612.702.9397

Motivation: Never, Never, Never Give Up!

"Never, Never, Never Give Up! Committment" the large bill board almost danced with an imaginary neon light blarring at me as I drove home from the cabin this weekend. Committment to a goal, whether it be a career change, losing or gaining weight or quitting smoking is the first step in making a change happen. First and foremost you have to WANT it and SEE it coming true. I have clients write down their goals and continue to track progress, so we can see the road map needed to make a change. Second, tell someone else and write down your goals. You'd be suprised at how you actually stay on task when you write your goals down. Also, I strongly recommend clients keep a journal tracking food, workouts, stress level and how they felt day-to-day. Lastly, write down why you want to make the change. There is usually a very personal reason for why you want the change. Use that to help fuel your drive to reach the specific goal. These are just some easy things you can do to keep you motivated. I always prioritize what I need to do to reach my own personal goals and try to keep distractions to a minimum. Plus I "Never, Never, Never Give Up" if I WANT it bad enough!

To YOU Being Happy & Healthy,

Brenda

For Personal Training & Nutrition Coaching in the Twin Cities area please contact me!

Brenda Booth, NASM-CPT & Nutrition Coach
Owner, Body One Wellness, LLC
www.bodyonewellness.com
brenda@bodyonewellness.com
612.702.9397