We all know the Holiday season can be very fattening. An abundance of food, desserts and drinks can derail a healthy diet plan. Moderation is key this time of year. Especially if our schedules are more leisurly, and time is spent traveling and we are not hitting the gym like we normally would. With that said, I have posted a summerized top 10 list posted by WebMD. Check it out, it may help the battle of the bulge when the New Year rolls around!
1. Trim back the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed.
2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.
9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz
Sunday, November 27, 2011
Wednesday, January 13, 2010
Keep Your Resolutions
We are now nearly 2 weeks into 2010 and sailing into a new decade. I figured it's time to talk about resolutions and time to post again (it's been awhile). By now many of us have probably made resolutions, and probably have broken them. Resolutions always sound great because they are typically some sort of self improvement promise that we make to ourselves. It's easy to say "this year I'm cutting a six-pack" or "I'm running a marathon" or "no more booze." It all sounds great and gives us a direction, but it's just too easy to quite.
Maybe we throttle back a little bit and take a smaller step to our bigger goal. Instead of shooting for a six pack, how about reducing body fat by a certain percentage - eventually the abs will pop. Likewise, instead of cutting off a bad dietary choice cold - cut back slowly to a low moderation. My point is keep your resolutions reasonable and stick with them. It's a new year to be a new you - see if you can make your resolution a lifestyle habit.
Maybe we throttle back a little bit and take a smaller step to our bigger goal. Instead of shooting for a six pack, how about reducing body fat by a certain percentage - eventually the abs will pop. Likewise, instead of cutting off a bad dietary choice cold - cut back slowly to a low moderation. My point is keep your resolutions reasonable and stick with them. It's a new year to be a new you - see if you can make your resolution a lifestyle habit.
Friday, September 4, 2009
Freshen Up Your Kicks
Lately I have been running about twice per week. Each outing is either 4 or 5 miles, through my neighborhood streets. The most I have ever run on average was probably about 15 miles per week. I know marathon runners read this and think, “O.K. those are good warms-ups, but seriously what are you running?” Running to me is a great way to get in some cardio, and enjoy the outdoors. Since I am not a serious runner, it takes me longer for my mileage to add up. Given that mind frame, I think my shoes will last me forever. Running shoes typically have a lifespan of between 300-500 miles before the support and cushion breaks-down. Factors such as weight, terrain, and shoe quality all have an impact on the shoes durability. But at my current rate, I will reach 300 miles in less than 10 months or about 500 miles by the end of a year. In my mind, I am not logging huge miles and therefore these shoes that still look fairly new, will last me a couple of years. But in reality, in two years I could be breaking the 1,000 mile mark. I really need to be more aware and should plan on new shoes once per year. Sure my old sneakers are nice and broke-in, but I am doing my joints a disservice by not updating my foot-ware appropriately.
So I guess the moral of the story is this: check your mileage. Do your joints good by not milking every ounce of life out of your running shoes. A new pair of kicks can keep you running comfortably and longer down the road.
So I guess the moral of the story is this: check your mileage. Do your joints good by not milking every ounce of life out of your running shoes. A new pair of kicks can keep you running comfortably and longer down the road.
Friday, August 14, 2009
Drew Brees TRX Game Day Challenge
Check out this video and give it a try - hey, it's only 3 moves! And then take the challenge...
- 30 sprinter starts - each leg
- 20 power pulls with each arm
- 10 suspended incline presses on each side
you can join the challenge here:
http://community.fitnessanywhere.com/forums/p/1981/5558.aspx
Wednesday, August 5, 2009
Simple Solution To Six Pack Abs
The secret behind six pack abs is simple; lose the layer of fat hiding your abdominal muscles. Unlike other muscle groups like your arms, shoulders, or calfs the abs have a band of fat that hides them. Since spot reduction is not possible, more crunches are not the answer. The solution is reduction of overall body fat through cardio and diet.
Turning up the level of cardio and sticking to a high protein, low carb diet can change the body composition by increasing lean muscle mass and reducing fat percentage. Any intensive cardio will do the trick. Activities such as plyometrics, running or cycling are great ways to lean out your body. Mix in circuit training once per week with your weight lifting program as well. As the fat melts away, those well developed abs will finally be able to show themselves off.
An important note is that although diet and cardio play a large part of the solution, it does not mean you can slack on your ab training. Continued ab work will make sure that your six pack is ready to pop when that layer of fat is melted away. This includes a variety of ab moves to work the internal & external obliques and upper & lower abdominals. Work hard, eat right and you will enjoy a washboard stomach in no time!
Turning up the level of cardio and sticking to a high protein, low carb diet can change the body composition by increasing lean muscle mass and reducing fat percentage. Any intensive cardio will do the trick. Activities such as plyometrics, running or cycling are great ways to lean out your body. Mix in circuit training once per week with your weight lifting program as well. As the fat melts away, those well developed abs will finally be able to show themselves off.
An important note is that although diet and cardio play a large part of the solution, it does not mean you can slack on your ab training. Continued ab work will make sure that your six pack is ready to pop when that layer of fat is melted away. This includes a variety of ab moves to work the internal & external obliques and upper & lower abdominals. Work hard, eat right and you will enjoy a washboard stomach in no time!
Tuesday, August 4, 2009
Eat More To Lose Weight
The notion of eating more to lose weight can seem a bit backwards as we usually register weight loss with eating less. But let’s take another look at our dieting habits. The typical daily routine consists of 3 meals per day. Now you say you are dieting and your meal plan just turned into one and a half meals per day and you can’t understand why you’re not losing weight. In effect you have slowed down your metabolism, as your body is hoarding calories not sure when it will be fed next. This is one reason why 5 to 6 small meals per day are ideal to keep your metabolism humming along, and keep your hunger in check. The other reason is to keep your energy levels at a consistent pace rather than endure spikes throughout the day. Eating often throughout the day not only keeps your body from hoarding, it also keeps you from pigging out on the wrong foods from hunger.
Researchers from Georgia State University conducted an interesting study. They reported that when athletes ate snacks totaling roughly 250 calories each, three times through the day, they had better energy output than when they didn’t snack. Also, they found that snacking helped the athletes eat less at each of their regular meals. The end result was a higher metabolism rate, a lower caloric intake, and reduction in body fat (found at webmd.com “Make the Most of Your Metabolism” by Colette Bouchez).
The take away here is that we have to eat often to keep our metabolism running faster so we burn our calories rather than store them as fat. This is a commonly practiced concept; however my wife lost sight of it. She was having trouble dropping a few pounds that she gained while putting in longer hours at work. Getting caught up in work, she would skip opportunities to eat and would end up eating one meal of the wrong things. During the day she found herself drinking sodas in an effort to keep up her energy. At the end of the day her caloric intake was very low, but the weight wasn’t coming off even though her work outs were consistent. She finally journeled what she was eating and realized what she needed to change. Now eating throughout the day, and passing on the sodas, she is back on track.
Researchers from Georgia State University conducted an interesting study. They reported that when athletes ate snacks totaling roughly 250 calories each, three times through the day, they had better energy output than when they didn’t snack. Also, they found that snacking helped the athletes eat less at each of their regular meals. The end result was a higher metabolism rate, a lower caloric intake, and reduction in body fat (found at webmd.com “Make the Most of Your Metabolism” by Colette Bouchez).
The take away here is that we have to eat often to keep our metabolism running faster so we burn our calories rather than store them as fat. This is a commonly practiced concept; however my wife lost sight of it. She was having trouble dropping a few pounds that she gained while putting in longer hours at work. Getting caught up in work, she would skip opportunities to eat and would end up eating one meal of the wrong things. During the day she found herself drinking sodas in an effort to keep up her energy. At the end of the day her caloric intake was very low, but the weight wasn’t coming off even though her work outs were consistent. She finally journeled what she was eating and realized what she needed to change. Now eating throughout the day, and passing on the sodas, she is back on track.
Thursday, July 23, 2009
Great List - Funny
I found this list on the Mens Health website at http://www.menshealth.com/mhlists/reasons_to_lose_weight/index.php
It's pretty funny and it just might hit home with some readers.
Check it out.
"20 Reasons to Lose 20 Pounds"
written by Mike Zimmerman.
1. Because you whine that you need to. Have you ever been wrong about anything?
2. Twenty pounds of warm human fat can refill every bottle in an empty case of beer, with enough left over to fill your blender.
3. The statement "There's more of me to love" has an actual bedroom translation of "There's more of me to endure."
4. It's not scaling Everest or writing the great American novel. You can do it in your spare time.
5. You'll speak of toaster pastries the way you talk about that dirty blonde from the blues bar in Berkeley, another whiskey-soaked lament over a love too great to last.
6. It's the difference between being thought of as jolly or witty.
7. You'll lose weight everywhere, including the suprapubic fat pad at the base of your penis. So as your belly shrinks, something else appears to grow.
8. Decreased: your chances of developing heart disease, prostate cancer, diabetes, sleep apnea, depression, back pain, impotence, gallstones, joint problems, high blood pressure, low sperm counts, and an impressive collection of prescription-drug bottles.
9. Increased: your chances of putting four fingers on a basketball rim.
10. You'll literally get closer to women.
11. Holy sh-- . . . abs!
12. Men who lose weight never have less sex. They may not have more, mind you, but they never have less.
13. You'll shock the world at your local pool by being the only "big splash" champ to win the "little splash" crown.
14. Research shows that since you'll have less weight propelling you into the windshield, you'll also have less risk of dying when your car hits a semi.
15. Every time you pick up a 20-pound dumbbell, you'll remember.
16. You'll be able to reach even more places to scratch.
17. The clothing cliche: It's liberating the first time your pants fall down by themselves.
18. More pullups, because there's less to pull up.
19. Wait till you ride a WaveRunner, quad, or snowmobile when you're 20 pounds lighter. Vroom, baby.
20. In our society, people respect weight loss. Even if you do nothing cool or interesting or memorable for the rest of your life, you'll have done that.
It's pretty funny and it just might hit home with some readers.
Check it out.
"20 Reasons to Lose 20 Pounds"
written by Mike Zimmerman.
1. Because you whine that you need to. Have you ever been wrong about anything?
2. Twenty pounds of warm human fat can refill every bottle in an empty case of beer, with enough left over to fill your blender.
3. The statement "There's more of me to love" has an actual bedroom translation of "There's more of me to endure."
4. It's not scaling Everest or writing the great American novel. You can do it in your spare time.
5. You'll speak of toaster pastries the way you talk about that dirty blonde from the blues bar in Berkeley, another whiskey-soaked lament over a love too great to last.
6. It's the difference between being thought of as jolly or witty.
7. You'll lose weight everywhere, including the suprapubic fat pad at the base of your penis. So as your belly shrinks, something else appears to grow.
8. Decreased: your chances of developing heart disease, prostate cancer, diabetes, sleep apnea, depression, back pain, impotence, gallstones, joint problems, high blood pressure, low sperm counts, and an impressive collection of prescription-drug bottles.
9. Increased: your chances of putting four fingers on a basketball rim.
10. You'll literally get closer to women.
11. Holy sh-- . . . abs!
12. Men who lose weight never have less sex. They may not have more, mind you, but they never have less.
13. You'll shock the world at your local pool by being the only "big splash" champ to win the "little splash" crown.
14. Research shows that since you'll have less weight propelling you into the windshield, you'll also have less risk of dying when your car hits a semi.
15. Every time you pick up a 20-pound dumbbell, you'll remember.
16. You'll be able to reach even more places to scratch.
17. The clothing cliche: It's liberating the first time your pants fall down by themselves.
18. More pullups, because there's less to pull up.
19. Wait till you ride a WaveRunner, quad, or snowmobile when you're 20 pounds lighter. Vroom, baby.
20. In our society, people respect weight loss. Even if you do nothing cool or interesting or memorable for the rest of your life, you'll have done that.
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