Many of you have been avidly working out and keeping up with Phase 1 and for that we send out a big pat on the back! A job well done all around! In that aspect however a lot of you have come forth with worries with the holiday seasons brewing up.

Your body deserves a treat for all your hard work but here are some tips to help you not feel totally unwound after the big feasts.

Eating in general can be a challenge, especially during buffets or parties where it’s hard to control your choices; try to keep the tips below in mind as you indulge.

Chew Your Calories

Drinks can quickly contribute to your daily calorie intake and not satisfy your appetite, so you’ll eat anyway even if you’ve already consumed the equivalent of a meal.

•  Opt for diet, sugar-free alternatives. Regular soda contains about 12.5 calories per ounce, so a 32-oz soda can be about 400 calories.
• Opt for smaller beverage servings.
• Make smart selections at the coffee shop where calories can add up fast. · Skip the whip – (adds 120 calories). Skip the syrup (adds more than 70 calories, Caramel Frappuccino has 430 calories). Choose non-fat latte over whole milk – 12-oz non-fat has 160 calories, 12-oz regular has 260 calories.
• Watch the holiday drinks. 8 oz eggnog has 260 calories; 8 ounce apple cider 120 calories vs 4 oz small apple = 62 calories
• Alcohol calories count. 4.5 oz Piňa Colada 250 calories; 3.5 oz white wine has 70 calories.

 Eat A Rainbow 

Make your choices from the vegetable or fruit trays if you can. The color of fruits and veggies is often a key to high nutrient density plus they add texture, fiber and crunch. 

• Red: peppers, tomatoes, pomegranates, apples, grapes, cranberries, beets
• Green: spinach, greens, peppers, grapes, broccoli, Brussels sprouts, lettuce, kiwi, green beans, peas, avocado
• White: cauliflower, onions, garlic, parsnips, turnips, potatoes, bananas, squash, mushrooms, leeks
• Gold: carrots, butternut, acorn squash, sweet potatoes, yams

 Savor Flavor

 Be mindful of what you are eating and enjoy what you put in your mouth. It provides more satisfaction. Plus it never hurts to walk away from the buffet table after you’ve filled your plate to enjoy conversations. Be smart about your choices. If you only get a slice of Aunt Martha’s special chocolate cake once a year, pick that and forgo the chips and salsa that you can get every day. 

• Opt for texture
• Chew slowly
• Small bites
• Eat with fork and knife
• Make fat count, cut where it doesn’t
• Punch up taste with natural flavor, herbs, spices not salt fat
• Snack smart – opt for something special, satisfying

 Calories Count 

Eating an extra 100 calories a day can add up to a 10-pound weight gain in a year. Keep in mind that you can have two pounds of watermelon (100 calories) or four Hershey’s kisses. Your choice. 

100-calorie choices: 

• 4 Hershey kisses
• 6 oz whole milk
• 2 Tbs M&Ms
• 2 cups movie popcorn no butter; large size at movies is 20 cups 1160
• ¾ Olive Garden Bread Stick
• 2 chicken nuggets
• ¾ ounce cheddar cheese
• 12 dried apricots
• 1 oz mini muffin
• 2 pounds watermelon  

Fill Up, Not Out 

Fiber provides a feeling of fullness, takes longer to digest and generally is nutrient-dense, especially whole grains, fruits and vegetables. Fruits and vegetables are load

Some high volume suggestions:

•  Build your meals around fruits and vegetables
• Stop thinking of vegetables as side dishes
• Fill at least half your plate with colorful veggies
• Snack on cut up fresh veggies
• Think salad for an afternoon or after work snack
• Skip the juice and enjoy whole fresh fruit

 Portion Control 

• Fool your eye – used smaller plates, bowls and glasses
• Follow the 50/80 rule at buffets – leave 50% of your plate empty on first visit, leave 80% of plate empty when you go back.
• Leave space on your plate
• At meals, fill half your plate with veggies, one-fourth with lean protein and one-fourth with grains.
• Have a piece of fruit with every meal.
• Make portions no bigger than your fist.
• Include lean protein to help you feel satisfied.
• Downsize drinks.

Enjoy the holidays!!!

-trainer cat heitz

-The Training Floor