Posts Tagged With: holidays

Beating the Holiday Bloat


Photo credit: Amanda Adams

It’s that time of the year: feasting season. It is holiday season. It’s the time of cookies, pies, Mac and Cheese, mashed potatoes, cheesecake, gravy, and fat loaded dishes.

How do you prevent the holiday bulge? You know gaining ten pounds during the holidays.

Here are some tips that will hopefully help you from gaining weight this season.

1. Keep working out. It’s challenging to fit in workouts with all the holiday parties, yet it’s important to keep moving.

Yesterday was Thanksgiving and I decided to do dance and combat before dinner. It wasn’t fun, yet it was good to not just eat all day.

2. Stay hydrated. Dehydration triggers overeating. Staying hydrated also prevents overeating. Take in a glass of water before meals. Keep drinking water.

3. Instead opting for cider, wine, beer, egg nog, and other high calorie drinks, choose water. One may be okay, but don’t consume a days worth of calories in beverages. It won’t fill you up and will pack on the pounds.

4. Veggie out. Opt for plenty of veggies and less or no white foods: bread, potatoes, sugar, processed food.

5. Make the actual holiday your only cheat day. If you make the holiday season a cheat season, you’re going to gain weight. If you give yourself freedom on the holiday, you’re less likely to feel deprived and gain weight.

6. Grab a smaller plate. If you grab a large plate, you’ll want to eat everything on the plate.

7. Eat, wait 20 minutes before eating again. It takes your brain roughly 20 minutes to know it’s full. So eat, take a break, then decide if you’re still hungry or eating just to eat.

8. Recall how challenging it is to get the weight off. One pound is 3,500 calories. It takes longer to get the weight off than put it on. Don’t wait until January 1rst. Stay on task.

9. Don’t eat sweets alone. Best option is with protein to balance blood sugar.

10. Eat something healthy before holiday parties. Don’t go hungry.

11. Understand small quantities do not mean low calorie. All the dips, mini cheesecakes, and small items add up. A mini cheesecake may have 20 grams of sugar and 150 calories.

12. Commit to staying healthy even during the holidays. 🙂

I hope these tips help you and I stay healthy this season.


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If You’re Going to Have Dessert (Tips for the Holidays)

Someone left a pecan pie on the break room table at work this week. I am not tempted by this type of pie, yet the Holidays present us with one big temptation, sweets! Think back to the post I wrote on the sugar detox. Stable blood sugar is crucial to keeping your body in fat burning mode. Spikes and dips in our blood sugar signal our bodies to store fat. We do not want to store fat. We want to continually burn fat. So here are some tips for you.

1. Don’t eat sweets by themselves. Add some lean protein. If I am having fruit, I will have a few slices of lean turkey. Eat dessert after a meal, not by itself. Breads, alcohol, potatoes, and certain fruits also cause spikes in blood sugar. Look up high glycemic foods.

2. Cut your portions down. I had visitors last week and we went out to dinner. They wanted cheesecake. One slice of peanut butter cheesecake slice had 1280 calories, and I have no idea how many grams of sugar. Sugar not burned turns to fat. 1200 calories is almost all my daily calories. So I opted out of the cheesecake. It wasn’t worth the calories. However, if I had opted for dessert I would have eaten a quarter of it with a smaller dinner consisting of protein and veggies.

3. Drink Water and Eat Fiber. Water and fiber are both beneficial. Mainly fiber is beneficial for blood sugar stabilization. Fiber without water is not recommended as fiber helps your body to rid of waste. If you don’t have enough water, you will probably create a blockage (get the drift).

4. Don’t binge eat. If you don’t eat all day saving your calories for dinner, you will binge eat. Try to stick to eating every three to four hours and drink water throughout the day. Eating once a day is not beneficial for having stable blood sugar. Eating regular meals during the day helps to maintain blood sugar.

Have a very wonderful Thanksgiving! And for those not in the States have a great rest of the week.

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Staying Healthy During the Holidays

It’s that time of the year again. Holiday season. Even the candles they have for the holidays smell like food. I have one burning right now called sugar cookie. What are we to do this time of year? Holiday parties, family dinners, dinners with friends, and in the office people bring in treats. Oh, my! Here are some simple tips on my list to keep from bulking up during the winter.

  • Keep up with your workout routine. It’s easy in the winter to slack off and then plan for a New Year’s resolution to get the weight off. We all know it’s more difficult to get the weight off than it is to put it on. So, it’s better to maintain than gain.
  • Drink water before meals. Many times we mistake hunger for thirst. Drinking water not only helps us to figure out if we are hungry or not, but helps with the digestion of food.
  • Grab a smaller plate. It’s been proven that when we grab a large plate, we want to fill it up. By choosing a smaller plate our portions are less likely to be out of control.
  • Eat small meals instead of starving all day before that party or family meal. Don’t go hungry. I have gotten in the habit of eating throughout the day before a family meal. When I am at the family meal, I eat less but don’t make other guest uncomfortable by not eating at all.  We need to eat regularly or our metabolism does not work efficiently.
  • Stash healthy options in your office. My coworkers bring in unhealthy options; cookies, cakes, pies, candy….I keep almonds, fruit, peanut butter, and air popped popcorn.
  • Make your own healthy versions of traditional holiday items. I have a Pinterest account and there are so many recipes on there I don’t have time to make all of them. I have some healthy and unhealthy options. Check it out at My Sculpt It Board contains workouts and healthy recipes.
  • Enjoy yourself (moderation is key). No one wants to count calories on the Holidays. I keep in mind moderation…moderation. It takes 3,500 calories to gain 1 pound. I want you to enjoy the season and stay healthy.
  • Take time to relax. The holidays can be a stressful time for people as well. They are so busy! We can’t be all things to all people or do everything. So, make sure you are taking care of your emotional or mental needs as well. If your family time leads to stress, plan ahead for ways to minimize that stress.

Wishing you and your families a Happy Thanksgiving next week! Hope it is a day filled with joy! Oh, and check with your doctor before starting any workout program. 🙂

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