What are we talking about here? Blues, what blues? It’s the holiday season! Time for blessings, giving to others and family! We mean the weight blues, the feeling you get when you know you have put on a few pounds. Fat, full and lethargic. The regretful punishment we dole out to ourselves after it’s’ all said and done. Have you ever caught yourself saying, “Oh I’m just going to enjoy the holidays and get back on track after they are over”? Sound familiar? Having worked as a personal trainer, we love January! We are counting on you to make bad choices and be so distraught after it’s over, you are willing to pay to feel better and get the excess holiday fudge off! It’s the best time of year for trainers! Lots of people are going to make this their year! Just because it’s the holiday season does not mean it’s a fee pass to forget your health. It is not a license to eat or a get out of jail free card. No matter what time of year it is, your food choices have consequences. What is your plan? Denial? Pretend that it is not that bad, that you only had one slice of pie, a few cookies and pieces of fudge, how bad can it be? Maybe, like above, you aren’t going to think or worry about it, enjoy yourself and start the New Year with a fresh attitude! Or maybe your plan is to eat what you want and work out like crazy to erase those calories? That may seem logical in theory, but did you know there is research that suggests exercise alone nets only minimal weight loss compared to a program focused on controlling calories plus exercise? In fact, subjects who only watched their food and did not exercise at all, netted greater weight loss than those who used only exercise to lose weight! And let’s say you only put on the Holiday 5! That is about 17,500 calories that you need to undo and burn off. Try adding that into your work week, EXTRA, on top of your normal workouts! The Translation? You need to exercise caution this holiday season when it comes to caloric intake. With the traditionally heavy holiday meals, and sugar laden treats, it is really easy to double, even triple your normal caloric intake without even thinking about it! A typical holiday at my house includes mom’s spritz cookies, my aunts’ peanut butter balls, the tradition of a box of See’s candy always lying around and my great grandmothers fudge! They taste great going down but after, after the sugar high wears off, I have given myself little energy, little sustenance to keep me full and even worse, I have blown through a ton of calories. I end up hungry; I feel fat and lethargic and want a nap! If you want to beat the holiday blues that will surely come after going through the season eating whatever you want, it starts with being aware and staying focused on wanting to feel good!
Here are some tips to help you beat the blues!
Make holiday traditions healthy ones; after all its’ not the fudge, its mom making the fudge and the holiday memories that induces. So create new traditions, roast your on nuts, (maybe even over an open fire!), then add them to soups or salads. Go to a farmers market to select the fresh fruits and veggies for the holiday meal. Make it your mission to create fabulous holiday favorites that have less sugar and less processing! Create your own salad bar buffet, top if off with grilled chicken or roasted turkey breast; bake your own whole grain bread to go with it! The house will smell amazing and you will love how you feel.
Don’t eliminate treats all together, just modify them. Bake a healthier pie or cake and pair it with a flavored coffee or tea for a full but healthy eating experience. Make the major focus on your holiday some other activity, rather than on the fudge, cookies and all the other treats.
When going out for holiday meals, choose places that you can easily work with, places known for fresh food and healthy choices, like salad bars, Mongolian grills and hibachi! You can load up on veggies and feel good when you’re done. Another great choice is sushi! It can be a fun experience even for non fish lovers!
If you are invited to the numerous holiday parties that are part of every holiday season, try to bring a dish along with you…one that packs a lot of flavor, but meets your personal needs for health and calories. An even better option? Host a party. You can control the menu and portion sizes and you can show off your skills to provide good tasting, healthy options!
Just remember this, what you put on, is going to take a lot of work to get off. Eat to feel good, before and after you’re done!
