TIS THE SEASON

10 WAYS TO ENJOY THE HOLIDAYS WITHOUT WORRYING ABOUT LOSING WHAT YOU HAVE GAINED

It is that time of year where the weather gets cold and that bed looks nice and warm and cozy. It is also that time where you have one holiday party after another and all of a sudden you have packed on an extra 10 pounds or so. Once you realize you have gained some extra weight you worry about getting back in shape in time for the competitive season or just try to get back what you had worked so hard for prior to the festive celebrations. The holiday season doesn't have to do this to you and your training unless you allow it to. Be proactive and choose to take control of the holidays instead of letting the holidays take control of you!

1. EAT FOUR TO SIX SMALLER MEALS RATHER THAN "SAVING" YOURSELF FOR THAT SPECIAL HOLIDAY MEAL

Not only do smaller, more frequent meals enhance metabolic activity, your less likely to binge on those holiday treats. The meal is not going anywhere so in order to help curb that appetite before the party, choose to snack on "heavy" foods or those that contain a high water content like broth based soups, fruits and vegetables. Studies show that people who eat light food that is high in calories, easily consume 1,000 calories without feeling satisfied. Therefore, substitute chips, crackers, rice cakes, and popcorn with fruits and vegetables to curb your appetite.

2. PLAN A WORKOUT BEFORE A HOLIDAY PARTY OR BIG MEAL

 In the one or two hours after intense exercise our bodies are more sensitive to the hormone insulin, which helps transport sugars to our depleted muscles. Therefore all those starchy carbohydrates found in mashed potatoes or sugars found in cranberry sauce and pumpkin pie would be great sources for glycogen replenishment. Then you have your ham or turkey which is a great source of protein that will allow you to repair damaged tissue. All in all our metabolism is heightened after hard effort/exercise, meaning that we are more effective at burning up those little undulgences that go along with holiday season. So keep training hard!!

3. IN CONTRAST TO OUR "SPORTS MENTALITY" TO PICK UP THE PACE, WHEN EATING, SLOW DOWN!!

It takes at least 20 minutes for our brains to signal that we are actually full, which means a slower eater will consume less calories before feeling full than someone who races through their meal. So instead of seeing who can finish their plate first, see who can finish their dish last.

4. REMEMBER THE LAW OF DIMINSHING RETURNS

Research has shown that we receive less pleasure the more of a particular food we eat. So rather than feeling like you have to eat a full serving of every dessert on that dessert tray, cut a small piece (bitesize) out of the ones that catch your eye or take a bite or two then share it with a friend or relative and receive 90 percent of the pleasure with 10 percent of the calories!

5. TAKE ADVANTAGE OF "NUTRITIONALLY DENSE" HOLIDAY FOODS

Many holiday food staples can supply our bodies with a multitude of health-enhancing nutrients and when consumed in moderation, can actually become year round nutritional staples. So be sure that during the holiday season you consume these health enhancing foods:

 a. Pumpkin:excellent source of beta carotene and iron

 b.Cranberries:contain 2 powerful flavonoids=quercetin & myricetin (prevention of artery disease)

 c.Turkey:significant source of B vitamins, selenium, and zinc      

 d. Sweet Potatoes: excellent source of beta-carotene, vitamin C&E

 e. Chestnuts:contain a good dose of fiber, vitamin C and folic acid

6. OFFER TO BRING A HEALTHY DISH TO HOLIDAY PARTIES

Offer to bring a vegetable platter with low fat dip, a colorful fruit platter with nonfat yogurt, pita chips with hummus, or even baked tortilla chips with chunky salsa!! You and others around you will appreciate your decision becaue you have now supplied the party with good nutritional options instead of which is better a cookie, brownie, or cheesecake?

7. TRY RECIPE MODIFICATION

 Making modifications to your favorite dishes to make them healthier and even tastier. Take muffins or  banana bread for example and replace the oil or butter with applesauce.

8. BEWARE OF LIQUID CALORIES, ESPECIALLY ALCOHOL

Alcohol actually contains almost as many calories per gram as fat. So when you combine alcohol with creamy or sweet mixtures you get even more calories. Alcohol also tends to lower our inhibitions, which means you can tend to be less careful with what and how much you eat at a party. So instead of reaching for your typical tempting beverage, spice things up and substitute a non-caloric drink like diet soda, water or spritzer into the mix.

9. DON'T "HANG OUT" AT THE APPETIZER TABLE WHEN SOCIALIZING AT A PARTY

In observational studies people who don't socialize by the appetizer tables are less apt to subconsciously pick at the food available. Therefore you want to make a conscious effort to position yourself away from the appetizer when catching up with family and friends.

10. USE A JOURNAL TO MONITOR YOUR TRAINING AND NUTRITION

Those who monitor not only their training but their food intake are successful because they hold themselves accountable in ways that develop good nutritional as well as training goals. They are then able to see patterns where certain foods gave them more energy than others as well as the foods that enhanced their performance. Anyway don't get caught up into fretting about food, instead try to focus on the social aspects of the holiday season and enjoy the company of friends and family.

*More information about healthy choices during the holiday season check out http://www.active.com

and other interesting articles by Kim Mueller!