December 26, 2009 Start Practicing Your Resolutions
Some folks gain up to ten pounds in the week between Christmas and New Year's. Start practicing your new year's resolutions now, to avoid this trap. While the holidays should be enjoyed with family and friends, sans guilt, you can have some control over your calorie intake if you put a bit of thought into it. If you gain less weight this week, you will have less work to do come January.
So this year, from December 28-December 31, set goals to eat well, stay active, and reserve extra calories for New Year's Eve celebrations.
If you are working this week, be sure to pack a healthy, light lunch that includes two servings of fresh fruit - one to eat with lunch, one to eat as an afternoon snack; stay away from the vending machinel; drink plenty of water through the day; and avoid alcohol.
If you are home for the holidays, use the "out of sight, out of mind" technique.
Keep the cookies in the freezer unless you are having guests.
Cook light, low fat meals for supper, and eat a healthy breakfast and lunch (as opposed to 'grazing').
Schedule in your exercise ahead of time. On Sunday night, think about what times you will fit activity in each day this week. Even if it is a twenty minute walk or fifteen minute session on your elliptical machine or treadmill, do it.
Use some of your holiday gift money to purchase a copy of the Calorie Counter for Dummies®. After all, in 2010, less calories in and more calories out (burned) continues to be the formula for weight loss. So stay wise, and keep a handy reference around to remind you that this year, you can and will lose weight, by understanding where those extra calories are coming from.
December 23, 2009 Happy Holidays in 5 Easy Steps
The holidays are upon us, and while I don't suggest you count calories on Christmas Eve or Christmas day, do watch what you eat from Saturday through Friday. It is easy to get into the trap of overeating once you "binge" on the holiday. Your mind may tell you "what the heck, it's a holiday", but that holiday is actually only one or two days.
To stay on track with your weight loss program, aim to maintain your weight through the first of the new year. These five simple steps can help:
Enjoy the holiday. Indulge in your favorite foods, but still be mindful of portions.
Pay attention to when you are feeling full. Stop. You'll eat again tomorrow.
Plan your week. If you plan some gatherings with friends and family, plan on eating more calories those days, and staying in control the other days.
Plan at least 20 minutes of exercise at least 4 to 5 days between Christmas and New Year's
Get enough sleep. A restful body is less likely to overeat.
Once the new year is here, be sure to pick up my new book The Calorie Counter for Dummies®!
December 7, 2009 Nutrition Tips for Guys
A friend suggested I write more articles directed to dads
and men, instead of being so gender-heavy on ‘moms’. So this article is for the
fellows out there who care about nutrition and their waistline.
Here are some things to consider:
Don’t skip meals. Good eating habits are just as important
for men as they are for women. Men generally need more calories, so it’s better
to spread them out through the day in the form of 3 meals, and one or two
snacks. If you skip breakfast, you are likely to overeat later in the day, when
your body may not be using as many calories.
Watch liquid calories. Sugary sodas provide about 150-200
calories per 12 ounce serving; beer provides 150 calories per 12 ounces; a
one-ounce shot of whiskey or scotch provides about 75 calories (a scotch on the
rocks, about 240).
Eat most of your calories before or during your workday. No
matter what shift you work, plan meals and snacks to support your work day, and
also to help control late-night snacking
Eat at least 2-4 servings of fruit daily, preferably whole
fruit over juice. Examples of a two-serving
portion: A large apple counts as two serving, a large box of raisins, a banana,
24 grapes, 12 ounces of juice. It’s really not so hard, and the fiber is good
for you, as are all of the vitamins.
Slow down. Don’t gulp your food. If you are trying to lose
weight, eating more slowly actually can help. It takes 20 minutes to register
in your brain that your stomach is full, so put your fork down, take a sip of
water, and relax.
Exercise regularly. Get to the gym or take a regular walk or
jog around the neighborhood. You don’t have to be a muscle-head or an elite
athlete to exercise for good health. Enlist a buddy to meet at the gym to work
out with, so you stay accountable and make it happen.
Most men may not admit to being conscientious about their
eating habits or food choices, but many are. It is a good idea to be at least
somewhat aware of how what you eat impacts your health. For instance foods that
“sound” healthier are not always so. A slice of Chicken Pesto Pizza may have
one hundred more calories than a slice of plain cheese pizza.Check out the calorie count of menu
items when they are available. My new book, The Calorie Counter for Dummies, is
a great tool to keep around when you are wondering: “how many calories are in
that?” Don’t hesitate to enlist the help of a registered dietitian either. He
or she can make it easier for you to decipher what’s important to you
personally, in terms of what to eat more of, and what to less of. Take good
care of yourself.