James Cipriani
Cutting Edge Personal Training
21 Tips for a Healthy Holiday
December 13, 2009
Ah...the holiday buldge! Did you know that to gain five pounds from Thanksgiving to the end of January, all you have to do is eat an average of 200 calories per day more than you need? That can be easily done with an ounce of Christmas fudge here and a spoonful of Thanksgiving gravy there. Or a glass of Egg Nog here and a tiny sliver of pecan pie there.
But the moderate holiday eater is not really at risk. It's the holiday splurger that eats more (and more often) and starts to miss some workouts that are the ones that will weigh in on January 2nd and be lucky if the scale is only 10 lbs greater than it was just 5 weeks earlier.
If eating splurges are a problem for you, it is essential that you stick to your long range plan. The holidays typically encourage people to frequently indulge in high-fat, high-calorie foods that are low in nutrients. It is also the time we're most likely to make excuses for skipping exercise.
The rules that you should apply to holiday eating are no different than the ones you follow throughout the year when your goal is to live a healthier, leaner, and more fit life. One of the most significant diet dangers, no matter what time of year, revolves around sugar consumption. Problems arise from riding on a sugar roller coaster. When you binge on sugar, you tend crave more.
Along with sunlight deprivation, a sugar binge causes a drop (after a rise) in serotonin, a chemical in the brain that regulates sleep and appetite. A lack of serotonin is often associated with depression. When you're deprived of serotonin, you won't feel calm and in control.
To help boost your serotonin levels naturally and control blood sugar levels, eat small but frequent meals at least four times a day. I personally try to have a feeding (whether whole food or meal replacement shake/bar) every 2-3 hours. This keeps energy levels constant and appetite under control.
You should keep up your regular exercise during the holidays and accept no excuses. When endorphins are high, you'll cope with stress better, and exercise will boost endorphins.
Here are my 21 Holiday Survival Tips:
- Exercise an hour a day, 4-5 days a week during the holidays. All types of workouts burn calories, relieve stress, and elevate your endorphins and mood. If you have to miss a workout, simply increase your daily activities. Be sure not to snack during this time.
- DON'T cut out fats completely. Eating moderate amounts of fat at a meal can help you feel full sooner and keep you full longer, just don't overdo it.
- Don't skip meals. Skipping meals leads to hunger, low energy levels and improper food choices.
- Don't pass up favorite foods or deprive yourself completely. Moderate consumption is the key.
- Don't tempt yourself by keeping trigger foods or comfort foods around the house. If you have them, it increases the likelihood that you will overeat.
- Plan meals by keeping in mind the demands you'll have on your schedule that day.
- Don't go to a party starving. Before you leave home, eat something light or drink a meal replacement shake. Also drink a great deal of water the day of the party.
- When you attend holiday festivities, don't station yourself near the buffet table. Make a clear-cut decision to distance yourself from all goodies.
- Alcoholic beverages pack on the calories so if you're drinking alcohol, stick to light beer or a champagne spritzer. Watch out for the Egg Nog, it is high in calories and fat.
- If you do find yourself feeling depressed, soothe your spirit with a massage, manicure, pedicure, or facial. Men can enjoy this too! I personally can't see myself getting my nails done, though. I do love a good massage!
- When you shop, eat before you leave home so you won't resort to cookie breaks.
- To satisfy your sweet tooth, set limits. For example, you might allow yourself two decadent desserts per week, just move more the next day.
- Just because it is the holidays doesn't mean you should give yourself the license to eat everything that passes by. Factor in the little extras into your daily intake.
- Help out by saving fat and calories when it's feasting time. Make or buy wild rice stuffing, baked sweet potatoes, whole-grain rolls and angel-food cake with fruit.
- If you are staying with family or friends ask them if you can have a space in the refrigerator and keep foods on hand to snack on like lean deli meats, cottage cheese, non or low-fat cheese sticks, etc.
- If you tend to overeat during family gatherings, plan and visualize what and how much you will eat before you go. Plan additional daily activities for that day or the following one The additional activity can be anything from a longer shopping day to additional gym time.
- If you want to really keep yourself honest and the same size during the holiday season wear your most form-fitting blue jeans. Another trick is to tie a string or ribbon around your waist under your shirt that will not budge with the bulge.
- If you are at the mercy of the dinner host, eat modest amounts of the foods offered and fill up on foods with more fiber and volume and fewer calories. Make a small plate and skip the seconds.
- Eat whatever you want on the main holiday feast. If you over do it just go back to your regular plan the next day and move a little more.
- Take a meditative moment at least one time each day to breathe deeply and clear your mind of all the clutter.
- Enjoy the season, not just the food!
Summary
Eat, drink and be merry, but a little planning and extra moving can easily keep the fun from negatively tipping the scales.
Don't Let This Be You Come January 2nd!
Eat, Drink, Be Merry...And Enjoy Your Holiday Season!