HOW TO DEAL WITH HOLIDAY MEALS

Do not go to Thanksgiving or Christmas dinner hungry: We often eat faster and more when we are hungry, therefore eat a wholesome breakfast and lunch on those days as you would any other day to avoid overeating at dinner time.

• Have a plan: When you get to the party, start with a glass of water or a club soda with a splash of  lemon juice.  Alcohol enhances hunger, so if you reach for the alcoholic beverage first you are likely to eat more than you should.  Once you have had a few appetizers then start alternating an alcoholic beverage with a glass of water.  Not only will you cut out additional calories in your beverage, but you are less likely to overeat.      

• Thanksgiving or Christmas dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.

• Turkey - go skinless: Choose your 4-5oz turkey portion skinless to slash away some fat. Save your appetite for the side dishes and desserts.

• Side Dishes - watch your portion size: Go for smaller portions.  Go for the vegetables. This way you can sample all the different foods.  Moderation is always the key.

• Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving or Christmas meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.

• Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated.

• If you are preparing the meal: Substitute high fat ingredients with lower fat or non fat ingredients.  Use simple ingredients and stay as close to fresh and organic as possible.  I find it actually easier and less stressful to prepare food this way.  For example:  The traditional recipe for sweet potatoes is usually (as I mentioned above) loaded with cream, sugar and marshmallows etc.  Sweet potatoes without all of those ingredients are actually great on their own.  They have their own natural sweetness and many health benefits too.  My brother has a special fondness for the way I prepare my sweet potatoes because they taste great and the calories are kept to a minimum. I would give you the recipe but I don't write them down.  I cook on the fly making it up as I go along. All I can tell you is there is a few extra ingredients I use for my Holiday Mash Sweet Taters,  extra virgin olive oil or Earth Balance Butter, grade B organic maple syrup or molasses, cinnamon and no salt seasonings.  All in small amounts of course.

• Exercise: Go for a 30-45 minute walk before eating your meal to burn off a few extra calories. A brisk walk will help to keep your metabolism up and the feelings of guilt away.

Happy Healthy Holidays Everybody!

RESIST THE RESISTANCE TO RESISTANCE TRAINING

I truly believe that resistance training is the fountain of youth and I think Jack LaLanne is a good example of that. “The Godfather of Fitness” is 95 years old and still does resistance training every morning. I can only hope I am still weight training at that age and have the energy he still has. It is actually a life long goal I have set for myself, to be physically fit in to my 90's. You can do it too, it is NEVER to late to start some form of resistance training and it may save your life.
Resistance exercise is defined as any movement where your body exerts a force against some kind of resistance, i.e. lifting weights, pulling against rubber resistance bands or even working against your own body weight (push-ups, pull-ups, squats, lunges, etc.) It is primarily used to develop the strength and size of skeletal muscles. You need your resistance training to increase your lean muscle tissue, which helps boost your metabolism and burn fat. Whether the goal is to increase muscle mass, develop better athletic performance or reduce body fat, the use of resistance training is an important component of any program.
Here are some other additional benefits of resistance training besides strengthening the muscular and skeletal systems.   Bone density improves, quality of sleep and mood improves, helps relieve depression, blood circulation improves, balance and coordination, improves posture, improves joint stability making everyday activities easier especially as we get older. Resistance training also aids in the prevention of many of the diseases that plague this country such as Type 2 diabetes, heart disease and certain cancers.
Now on to a couple of “Myth Busters”.
Here is a question I am often asked by my female clients, “If I do resistance training or lift weights will I develop big bulky muscles?” I understand their concern but the fact of the matter is, it is not possible for a woman to develop body builder type muscles by doing moderate resistance training. First of all, women lack the necessary amount of testosterone to develop over sized muscles. You would have to train like a competitive body builder does, like eat excessive amounts of calories, lift heavy weights twice daily, and take some sort of muscle enhancing supplements.
People also tell me another reason they resist resistance training is because of boredom or just not knowing how to do the exercises. Well, there are several solutions to that! One solution is to take a fun exercise class that incorporates resistance training, such as circuit training or a body pump class where you get in cardio and resistance at the same time. Another is to work one on one with a personal trainer who can show you how to do the exercises correctly and keep your routine interesting and constantly changing so there is no time for boredom or plateaus.
What you are most likely to gain from resistance training is shapely sexy arms, legs and shoulders to name a few and an increase in fat burning potential. Good luck, get going and I will see you at the gym.
“People don't die of old age, they die of inactivity”. Jack LaLanne