Posts Tagged ‘Christmas

Don’t sweat the holidays

- November 25th, 2013

Reebok Holiday Gift Guide

There’s no need to sweat the holidays — Reebok is out with its Holiday Gift Guide.

Check it out HERE.

Tips to stay fit through the holidays

- October 8th, 2013
jenn-zerling

Jenn Zerling

We’re coming up on one of the toughest times of the year to eat clean.

Thanksgiving (in Canada) is less than a week away. Followed closely by Halloween. Then comes the stressful dash to Christmas and New Year’s Eve.

Yikes.

Fortunately, Jenn Zerling, fitness expert and author of Breaking the Chains of Obesity, 107 Tools, offers fitness-conscious readers of this blog the following tips to survive the calorie-laden coming weeks with your figure — and sanity — intact:

1) There are three main holidays (four if you count Halloween) that people fear: Thanksgiving, Christmas Eve, Christmas Day and New Year’s Eve. Those four days are usually the times when everyone parties like rock stars. I say, just do it — binge if you must! Don’t hold back, BUT read tip #2

2) Around those holidays, you better be on track. You might suffer cravings for those foods the very next day. Deal with it. Go to the gym. Drink lots of water. Use self talk to walk your way through it. It is healthier to not be the only person at the holidays who is chained to a diet when everyone else is partying and living it up

3) This entire holiday season, cut out ALL high glycemic carbs except for those particular days mentioned in tip #1.

4) Avoid office cakes and cookies. If you eat one of those, perhaps you can arrange a fun activity where everyone has to perform 25 pushups to earn one piece of cake the size of your palm. If you can’t control yourself, then simply don’t do it!

5) Bring healthy foods to the office every day so that when people are eating the junk food, you are eating the healthy food. Try to integrate your healthy behaviours into your office setting. Be the leader (tool #100 in my book, Breaking the Chains of Obesity, 107 Tools.

6) Get that exercise in every week. Workout a minimum of 30 minutes a day or 150 minutes a week. Make it happen. Hire a trainer. Do a class. Do something that will truly regulate your blood sugars this holiday season.

JZ

Heed these tips at next party

- December 27th, 2011

Take a deep breath … Christmas 2011 is over.

But you may still have a few holiday parties left on your calendar. Or maybe you still have Ukrainian Christmas to celebrate.

Whatever the case, check out these 12 healthy holiday secrets from Chef Devin Alexander before your next calorie-rich shindig:

Asian Crab Salad-Topped Brown Rice Crisps

1. Eat First

So often, people eat lunch and then don’t eat again until they arrive at an evening party absolutely starved! Before going to a holiday party, be sure to eat a nutritious 200- to 300-calorie snack or meal like my Asian Crab Salad-Topped Brown Rice Crisps from The Biggest Loser Quick & Easy Cookbook! Though this sounds counter-intuitive, eating a small snack before a holiday party will help you from grabbing the first thing you see simply because you’re starved. Three to five of those tiny party faves can contain an entire meal’s worth of calories, and let’s face it, you are still left wanting or more!

2. Get Fruit-Full


Add frozen fruit like grapes or blueberries to holiday cocktails to enjoy a drink without having too much alcohol and so many empty sugars. I love filling champagne flutes with frozen grapes then pouring in the champagne. You still get to be social and enjoy a little bubbly, but you won’t overload on the calories even if you opt for a second drink.

3. Go Greek


When making holiday dips, swap fat-free greek yogurt in place of sour cream! Unlike fat-free sour cream, fat-free greek yogurt is thick and rich and is typically preservative- and chemical-free. By making the swap, you’ll save 22 calories, 3 g fat and 2 g saturated fat per tablespoon.

4. Crust-Dos


When you make your holiday pie crust, use 100% all-fruit spread and crunchy high-fiber cereal instead of butter and graham crackers for a delicious alternative with fewer calories and less suger.

5. Pork It Up


When making your holiday stuffing, add plenty of extra lean sausage to increase your protein and cut back on the empty carbohydrates that tend to abound during the holidays.

6. Dough a Deer (or a Candy Cane)


Use whole-wheat pizza dough to make danishes, pastries and festive soft pretzels in holiday shapes that would otherwise use buttery doughs. You’ll quickly be hooked on my Chocolate Glazed Soft Pretzel Bites!

7. Better Bling


Instead of adding red or green sugar or sugar-based sprinkles to your holiday desserts, use edible glitter. Since edible glitter is typically made from gelatin, you’ll get all the holiday bling and color with virtually no fat, calories or added sugars found in traditional sprinkles.

Chef Devin Alexander

8. Beef Up

Instead of the traditional prime rib, make a filet mignon roast the centerpiece of your holiday dinner or special occasion. You’ll save 25 calories and 11.5 g of fat per 4 ounce serving.

9. Super Scoping


When you arrive at a party, scope out all of the food before you start eating. Choose to fill up on high-protein items like chicken skewers and shrimp cocktail or veggies (but easy on the dip!) and then leave room for a few of your favorite indulgences.

10. Dish It Out


Consider taking a healthy decadent dish to your next holiday party! It will give you an alternative if you happen to show up at a “deep fried party.” Plus, you’ll increase your chances of being invited back next year because hosts love when guests come bearing gifts!

11. Careful Not To Crack-er


When given the choice, skip the crackers and opt for bread. Many crackers have butter baked in them, while most bread does not. And let’s face it, the cheeses, meats and dips are center stage, so enjoy those in moderation without adding additional fat.

12. Cocoa-Loco!


If you’re a chocoholic like me, embrace it with cocoa powder this holiday season! Cocoa powder has only 10 calories per tablespoon and provides 2 grams of fiber. Add it to a protein smoothie, yogurt or use as the base of your hot chocolate. You’ll satisfy your chocolate craving before you find yourself dunking your head in the chocolate fountain or lurking around the fudge!

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Let your fork do the heavy lifting

- November 28th, 2011

CarsonB&AChristmas 2011 is a mere 26 days away.

The accompanying caloric onslaught, however, is happening much sooner — if it hasn’t already begun. From family gatherings to office potlucks, tasty temptations are everywhere in the lead-up to Santa’s arrival.

But don’t fret.

Carole Carson, author of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction, has one simple tip for those of you looking to survive this season’s heaps of festive feasts with your waistline intact:

Eat nothing except what you can put on a fork.

It’s that simple.

Allow Carson to explain.

“In other words, eat foods only where you sit down and use utensils, including your fork. The calories in bite-size nibbles and finger foods quickly add up. You can easily consume 600 to 800 calories solely from appetizers. Eating with a fork helps close the eye-mouth gap — the difference between what we think we are eating and what we actually eat. So enjoy your traditions — but without overindulging. And wouldn’t that get the New Year off to a wonderful start?”

Carole Carson is the coach for the AARP Fat 2 Fit online community. She was dubbed “An Apostle for Fitness” by the Wall Street Journal. For more info, visit www.fromfat2fit.com.

* * *

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Ten tips to avoid holiday weight gain

- November 27th, 2011

(Note: Today’s special guest post is from Josh Rogers. The U.S. fitness expert offers 10 tips to avoid holiday weight gain. For more info, visit his website at www.energyfitnessbyjosh.com.)

JoshRogers-0142_FINALWith the holiday season approaching, many of us find ourselves surrounded by festive food and the subsequent concern of weight gain. Studies have shown that the typical American may gain two to seven pounds over the six-week holiday season.

We may also find it harder to maintain our exercise program with all the holiday parties, shopping and travel. In addition, many people have much more stress during the holiday period, which can result in overeating as a “feel good” response.

The best way to avoid gaining weight over the holidays is to eat in moderation, keep a consistent exercise program and try my 10 tips to avoid holiday weight gain.

1. Stick to a regular routine with sleep and exercise. Many times feeling tired or stressed is mistaken for hunger.

2. Watch your alcohol intake. Alcoholic beverages contain “empty calories,” offering little to no nutritional value and contributing to excess weight gain. Try having a seltzer with a lime twist or a glass of water between alcoholic drinks to help cut calories and remain well hydrated.

3. Eat a small, healthy meal before party time. It’s a common misconception that you will lose weight by skipping meals. The truth is your metabolism slows down causing you to store body fat if calories are too limited for too long. Another negative result is that you are more likely to binge later at night resulting in greater weight gains.

4. Don’t stand by the food at the party. You will be less likely to partake in unconscious snacking all night if you instead move, mingle and socialize with friends.

5. If you’re hungry at the party, reach for the vegetables (without the dip), fruit or rye crackers. If you do host a party have plenty of water and low-calorie snacks available.

6. Eat slowly. It takes about 20 minutes for the stomach to register a “full” sensation and signal the brain that it’s had enough. Slow down and listen to your body.

7. Set goals and keep a food diary. Plan your weekly food intake and calorie count to include those treats or Christmas cookies in your diet — in moderation, of course. Don’t totally avoid sweets and holiday food; just plan for it and eat more fruit and vegetables during the week to allow for this. With this plan you can also avoid the guilty feeling afterward that can add to your stress level.

8. Eat protein. Quality protein includes lean meats, seafood, chicken, turkey, eggs, yogurt and low-fat cheeses. Protein will help you feel full and control your appetite.

9. Try to stay consistent with your workout routine. Don’t fall prey to the excuse that you’ll get back on track after New Years Day or when the weather warms up again. You may need to modify your program for the busy holidays. Do what you can, but keep it up, trying new fitness activities and cross training to keep things fresh and fun. Seek out a professional to help you with your program if you need motivation.

10. Always remain positive. If you do have a “bad” day, don’t worry or stress about it. Just get back on track the next day.

Maybe this can be the year your New Year’s resolution doesn’t include dropping those extra holiday pounds.

Wishing you and your loved ones a very Merry Christmas and a happy, healthy, and prosperous 2012!!!

Commit 2 be FIT,
Josh Rogers

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