November 27, 2008

Indulge yourself, minus the troublesome holiday weight

By Sue Davis and
Vesna Mardesic, AVAC
Special to the Times

Every year it starts with Thanksgiving. We tell ourselves we won’t over-indulge in the deliciously seasoned turkey, sweet ham, mashed potatoes, savory pies. Yet by the end of the unofficial five-week holiday season, dieting becomes our number-one New Year’s resolution.

This year, however, the Almaden Valley Athletic Club (AVAC) would like to share some healthy tips to help prevent feeling guilty or deprived after all the festive soirees. By learning to control and curb your appetite before and during any holiday event, you’ll be able to partake in all the festivities without gaining too many of those difficult-to-lose holiday pounds.

Remember, most people will gain one pound during the next five weeks while others will gain more. However, you can buck the trend by adjusting your nutritional intake so that you never attend a holiday social on an empty stomach. To help ensure you maintain your healthy outlook, here are a few guidelines:

Plan your meals accordingly. Eat your biggest meal before 3 p.m. so you have enough time to work it off. Dinner should be your lightest meal of the day consisting mostly of veggies so that it’s low in calories. You should also try healthy snacking every three hours to help boost your metabolism and give you appropriate amounts of energy.

Indulge in the right kinds of snacks. Lean proteins are known to help you shed unwanted weight and keep your belly full. Try snacking on beef jerky, apples and string cheese, pineapple and cottage cheese, veggies rich in color or protein bars if you’re on the go. Soup is another great alternative that helps fight cravings for warm comfort food. Any veggie variation can be satisfying and works great as a 3 p.m. snack. Add protein and you
have yourself a meal.

Keep your body hydrated! Many mistake thirst for hunger so be sure to drink lots and lots of water throughout the day. Try to drink at least eight 8-ounce glasses of water daily.

There are also a few nutritional tips to keep in mind once you’re at the holiday party. For example, if you notice the set-up is a buffet, a good rule of thumb is to stock up on the veggie platter first and then make your way toward the goodie section. Fill one plate and do your best to avoid going back for more. Also, try to limit your alcohol consumption as cocktails tend to be filled with a lot of sugar and empty calories. Try a wine spritzer to help reduce your intake and eliminate extra calories.

While the above tips may be easier said than done, if you happen to over-indulge a little more than expected, it’s OK. You can always make it up during your next workout.

Exercising during the next five weeks, will be just as important as eating healthy. Make sure you stick to your exercise routine. If you know you’re going out, increase your morning or afternoon workout so that you don’t feel guilty for not depriving yourself of delicious foods.

To help boost your exercise routine and burn more calories, nutritional experts at AVAC suggest:

Add weights to your workout to increase your metabolism, build lean muscle mass and make it easier to lose weight in the long-run. Start by slowly increasing the workload on your muscles so you don’t strain yourself. If you want help with specific weight-training programs, you can always consult with a personal trainer to build a routine tailored to your body type and needs.

On any exercise machine, opt for the interval program versus the manual program. The constant change in speed and resistance will help you burn more calories and increase your endurance and metabolism.

Listen to music to get motivated. Those who listen to music rather than watch television when working out tend to work harder and burn more calories.

Stay active. Dedicating 15 minutes to dancing or kicking a ball around can burn 100 calories. Dedicating 20 minutes to gardening or walking your dog can do the same.

In the end, the holidays are about getting together with family and friends, so it’s OK to indulge a little. You can still enjoy yourself and take pleasure in good food – just remember to do so in moderation. And if you eat too much, make up for it in your workout!

Sue Davis is the general manager of operations and the swim school director at the Almaden Valley Athletic Club. Vesna Mardesic is the nutritionist and a personal trainer for the Almaden Valley Athletic Club.