If the information in this article looks familiar, that’s
because it is. I feel I would be remiss in my duties if I didn’t
offer a few seasonal reminders (although this information is
applicable all year round).
If the information in this article looks familiar, that’s because it is.
I feel I would be remiss in my duties if I didn’t offer a few seasonal reminders (although this information is applicable all year round). This a “dangerous” time of year. It is easy to get caught up in all the excitement and forget the basics (I speak from experience). Case in point, there is a commercial on television right now that shows a woman holding a strawberry in her hand and drinking directly from a cascading chocolate fountain. Sound like anybody you know?
Whatever holiday you observe, chances are that it will involve some sort of celebration, and by “celebration” I mean food and drinks.
During one of the most festive times of the year we all encounter party-like situations that offer all kinds of treats from cookies to cakes to high-fat meats and cheese platters to alcoholic beverages. Furthermore, we come up against people who continuously offer us these temptations. I have heard these individuals referred to as “feeders.”
Holiday parties are somewhat of a battlefield where the weapon of choice is food – any kind of food. It is up to us, as individuals to fight each battle. And for someone who is watching their dietary intake, it can be quite a fight.
To give you some idea of where the weight gain comes in, I’d like to review a couple of facts.
Fact #1: one pound of fat is equal to 3,500 calories. Weight management comes down to simple math – calories in versus calories out. If you take in 3,500 more calories than you burn off in any given period of time, then you will gain a pound. Conversely, if you burn off 3,500 more calories than you consume, then you will lose a pound.
Fact #2: A calorie is a form of energy. All food contains calories in the form of carbohydrates (four calories per gram), protein (four calories per gram), and/or fat (nine calories per gram). All three forms of calories are necessary for a healthy diet; it’s the sources and quantities of each that we need to be aware of.
The holiday season is, without a doubt, an extremely difficult time to watch our daily food intake. There are temptations facing us every day and around every corner, but there are effective ways of combating the undeniable pull.
First and foremost, if you are already on an exercise program, stick with it. The holidays are no excuse for dropping off your program. Although most of us have time constraints, it is still possible to squeeze out time three to five times per week to do some sort of exercise. Even if it is just 15-20 minutes, make your workout a habit and a priority in your life. There are many exercises, such as simple isometrics, that take very little time, but are extremely effective. This will help burn off the extra calories you are taking in, and keep the weight gain to a minimum (if there is any gain at all).
If you are not currently on a workout program, there is no time like the present to start. Why not start your New Year’s resolution now and avoid the rush? Why wait till January first? Start simple: go out during your lunchtime and take a walk. One of the best things about living in California is the weather. Go out and enjoy it!
Another way to beat the holiday bulge is to stave off the “feeders.” You will know who they are by such phrases as “Here, try some of this,” “Have you tasted these?” or “Can I get you another egg nog?” (Note: alcohol has seven calories per gram). Remember, it is acceptable behavior to politely refuse these treats.
However, some of us are our own worst enemies. We are our own “feeders.” If distancing yourself is not an option, be aware of the choices you make. Use low-fat, healthier food as substitutes for the higher fat varieties. For example, choose white meat turkey instead of dark meat, and always remove the skin. Drink mulled cider instead of eggnog. Rather than mashed potatoes, eat a baked sweet potato.
All this being said, go forth and celebrate whatever holiday or occasion you choose. Indulge, but do so in moderation. Pick and choose your “battles”.
Karen Seraphine holds a Master of Arts degree in Physical Education/Fitness Management from New York University, and is certified by the American Council on Exercise as a Personal Trainer and a Lifestyle and Weight Management Consultant and is a certified T-Tapp Trainer. She owns HomeRun Personal Training in Gilroy. If you have any questions, or would like more information about T-Tapp or any other fitness matter, please contact me @ (408) 981-1566 or email me at home ru******************@ve*****.net. And check out my Web site: www.home runpersonaltraining.com.
