Midtown Athletic Club in Willowbrook, IL Personal Trainer Nicole Duval takes over the blog today to discuss how to navigate the muddy (and calorie-laden) waters of the holiday season and still maintain a healthy weight and an active lifestyle.
Ahh, the holidays. Such a joyous time: themed parties, family get-togethers, surprise presents.
But all of these “fun” times can wreck havoc on waistlines. So how do you stay within your happy weight range and still have fun through the new year? Here are a few tips to help you stay an active and smart party-goer!
Purchase Halloween Candy on October 30th
This holiday is fast approaching and the biggest temptation is not the candy your kids get when they trick-or-treat, but the candy you buy to give out!
The stores advertise their HUGE sales weeks in advance, so not only are you tempted to buy candy at these stores, but you’ll buy it, eat it all, and have to buy more. So wait until the last minute and it won’t be sitting in your cupboard calling your name when you sit down to watch that DVR’d episode of Parenthood. I promise, it will still be on sale.
If you must have a few pieces, steal them from your kid’s loot. Just don’t tell them I told you to do that.
Buy Opposite Your Taste Buds
Another idea is to buy candy you don’t really enjoy. Nerds and Smarties just don’t do it for me so I’m not going to eat half a bag before the doorbell starts ringing. If you buy candy you’re not crazy about, you’re less likely to pig out when you’re giving the candy away.
Use this tip throughout the season. If you stock-up on hostess gifts such as boxes of candy or tins full of nuts just in case you have a last-minute event to attend, buy treats that you won’t eat by the handful. If you’re not a popcorn person, buy three-flavor tins of popcorn for hosts, or if you prefer red wine, buy a few whites to have in your stockpile. You’ll be less likely to open one of these “gifts” if you don’t like them.
Plan Your “Cheat” Meals
So now Thanksgiving is drawing near followed by Hanukkah, Christmas, and New Year’s. Your calendar is filling up with parties to attend and you can already feel your pants getting tighter.
How do you enjoy your friends and family without having to buy new clothes next year? Your first step is to check your calendar every Sunday for the upcoming week and see what function(s) you’re attending. Plan your “cheat” meal to be that event. That way you’ll have something to look forward to when you’re eating ”good and clean” all week.
Scan and Plan
When you arrive at the event, scan the party for the entire spread before you start noshing. Pick one or two treats that you’ll indulge in (such as mini beef wellingtons or chocolate chip cheesecake) and fill the rest of your plate with vegetable-based appetizers, shrimp cocktail, and anything without puff pastry.
Pick a lower-calorie beverage such as wine (100 calories per 4 oz. serving), or a light beer; preferably one that has the amount of calories in the name, such as Budweiser Select 55 or MGD 64, so you can easily track your alcohol calories.
It’s also best to stop after one alcoholic beverage, not only for the calorie count or to be a safe driver, but because the more tipsy you get, the more your inhibitions go down and the more mindlessly you’ll end up eating. You don’t want to ruin your entire week’s worth of workouts on a whole bottle of wine and in turn eat the entire bowl of chips!
Lastly, if there is dancing at any of these events, then bust a move! Getting some cardio in will help you burn off your extra treat pounds so when 2014 comes, you can slip back into your skinny jeans just like it’s 2013. Or maybe 2001 if you REALLY break it down!
College students have plenty to worry about these days, with finding a job in a tough economy topping the list. Between the job search, studying, campus activities, and time spent “living the college life,” it’s easy to put your health on the back burner.
Courtesy of life-without-fat.com.
And that’s okay, right? I mean, you’re young, and your body can handle the stress of too little sleep and exercise, and too much unhealthy food…
Or can it?
In truth, it’s only a matter of time before the poor health choices you make as a young adult catch up with you. Your health is no one’s responsibility but your own and maintaining it takes constant effort. Learn that lesson now and you will set yourself up for success in the years to come.
Here are 3 of the most common health mistakes college students make and how you can avoid them:
Eating Too Much Junk Food: Dorm cafeterias put soft-serve ice cream machines and waffle makers at your finger tips, and campus convenience stores provide all of the salty snacks and sugary sodas you could ever want to propel yourself through late night study sessions. Add in a few midnight pizza runs and party binges and you’ve created quite a mess for your body to clean up.
In fact, according to teenshealth.org, studies have shown that snacking between 8PM and 4AM is a leading contributor to weight gain.
Avoid It: Eat at regular times without skipping meals and incorporate plenty of nutrient-rich foods such as fruits and vegetables, whole grains, and lean proteins. Pay attention to portion sizes and nutrition labels (many dorm menus provide them) and limit your intake of high-calorie foods, including alcohol.
If you are up late, fuel your food cravings with lower calorie fruits, vegetables, or sugar-free drinks. Your body will thank you for it!
Not Exercising Enough: Without high school sports or gym class programmed into your daily schedule, many college students let exercise fall by the wayside. Combining lower activity levels with increased caloric intake makes putting on the “freshman 15″ a real possibility.
Avoid It: Take at least 30 minutes every day to do something active, such as walking, jogging, swimming, taking a group exercise class or working out at the campus gym. Also get up and stretch or walk around if you catch yourself sitting for an extended period of time.
Researchers have found that students who exercise at least 3 days a week are more likely to report better physical health, as well as greater happiness, than those who do not exercise. Students who stay active are also more likely to report using their time productively. If just a little bit of exercise can help boost your health and your grades, it sounds like a no-brainer.
Courtesy of darlington.ac.uk.
Sleeping Too Little (and No, Naps Don’t Count): From studying and other school-related activities to social outings and noisy roommates, it’s hard to avoid poor nights of sleep in college. Among other consequences, a lack of quality sleep can lead to increased stress levels and weight gain.
Avoid It: Do the best you can to go to bed and wake up at the same time every day, and aim for 7 to 8 hours of sleep per night. Don’t rely on naps or power 10+ hour sleep sessions to catch up on missed sleep. Finally, avoid caffeine and alcohol too close to bedtime, as well as other stimulating activities such as exercise, TV, texting and Facebook.
One of the most important things you can do for yourself this school year is to keep your health on track. If your health is not already a priority, begin introducing positive changes slowly and build healthy habits now. You’ve got a lot of off-campus years ahead of you, and it’s up to you to make sure that you will be healthy enough to enjoy them.
What are your tips to help stay healthy on campus?
If you spent the weeks leading up to the summer season getting “swimsuit-ready” only to realize that mid-way through the summer, you’ve put on a few pounds, you’re not alone. Experts agree that summer weight gain is common among both adults and children.
Check out some easy ways to avoid the pitfalls, so you can stay healthy, fit, and ready to put on those skinny jeans this fall.
1. Plan Meals and Snacks.
Summer’s laid-back feel and variable schedule can derail your motivation and ability to plan and prepare healthy meals and snacks. However, maintaining a healthy menu and eating schedule over the summer is key to controlling your weight.
Schedule time during your day to shop for and prepare healthy foods. This might actually help you feel less stressed, because both your mind and body will appreciate a nutritious energy boost.
Courtesy of katrinalantznovelist.blogspot.com
2. Watch What You Eat at Summer Parties.
From your son’s graduation celebration, to your cousin’s wedding, to the family backyard BBQ, summer calendars are packed with events that include an unlimited amount of fatty, sugary foods.
To avoid overindulging, focus on catching up with family and friends. Don’t overload your plate, and avoid going back for seconds and thirds. You will have more time for conversation and ready to take on the next activity!
3. Limit Summer Treats.
It’s perfectly healthy to enjoy an ice cream cone once a week, but if that cone is accompanied by a frappuccino here and a margarita there (even one made from our healthy recipe), the extra calories can add up quickly. Less obvious, or seemingly “healthier” options, such as frozen yogurt, lemonade or Gatorade, and light beer, can also lead to weight gain.
With a little willpower and planning, you can decide for yourself when it’s okay to enjoy a refreshing summer treat, and when to say, “I’ll try it next time!”
4. Maintain Your Exercise Routine.
When regular schedules are thrown out of the window, as they often are during the summer, it’s easy to let your daily trip to the gym fall by the wayside. Staying active with regular exercise will ward off extra pounds and preserve your fitness.
Summer is a great time to enjoy a wide variety of fitness activities – from the pool, tennis court, and golf course, to regular classes and exercise equipment at the gym. The bonus? You can do many of these activities with friends and family who need to exercise too!
5. Have a Goal.
Spending the hot summer months inside a cool, air-conditioned house, moving from the couch to the computer with stops at the fridge in between is a quick way to gain weight. Avoid falling into this rut by aiming for specific goals.
Combine physical goals, such as training for a summer 5K or learning a new sport, with activity-based goals, such as volunteering, working a summer job, or taking a class. Keeping goals in mind may just be the motivation you need to stay energized, healthy, and slim this season.
What strategies keep you and your family healthy over the summer?
As the obesity epidemic grows in scope, so too does the “blame game.” Lack of exercise, over-consumption of food, sedentary work environments, lifestyle choices, biological predispositions, genes…the list of possible culprits for America’s fatness goes on.
Fast food is a common target. Earlier this month, an advocacy group launched a campaign petitioning 26 hospitals across the country to remove a major fast food restaurant from their cafeterias with the aim of sending a “better message” to consumers.
Some of the reasoning behind the group’s initiative comes from a 2006 study published in the journal Pediatrics that concluded that allowing fast food centers to operate in hospitals not only affects guests’ consumption of fast food on the day of their visit, but also unintentionally boosts the perception of the “healthfulness” of fast food in general. Here’s more research that supports the initiative:
The prevalence of obesity-related diseases has risen sharply over the past thirty years, and the number of fast food restaurants in America has more than doubled over the same period (The National Bureau of Economic Research).
Studies have shown that “consumption of fast food among children in the US seems to have an adverse effect on dietary quality in ways that plausibly could increase risk for obesity.”
Studies have shown that increased proximity to fast food restaurants is linked to an increase in obesity.
Courtesy of wagnerfpa.wordpress.com.
So being near to fast food increases the likelihood of obesity, but will removing fast food from hospitals (and other institutions and neighborhoods) help solve the problem?
The New York Times recently reported that studies have shown that “there is no relationship between the type of food being sold in a neighborhood and obesity among its children and adolescents.”
Restrictive “diets” and the “diet mentality” in general do not lead to long-term effective weight-loss. What does work, according to a recent study by the American Journal of Preventative Medicine, is eating less fat, exercising more, using prescription weight loss medications, or participating in commercial weight loss programs.
Calling for removal of fast food from hospitals sends the message that fast food restaurants are “bad” and can be blamed for obesity, lessening personal responsibility for our own health.
Blaming fast food restaurants for obesity can place us on a slippery slope. Should we remove buses from our streets to force people to choose the less convenient, but “healthier” walking or biking options? After all, sitting for long periods of time is correlated with obesity, and most adults do not get the recommended level of exercise.
Similarly, while we should limit consumption of fast food, we can’t eliminate it from the American diet as long as there is a demand for convenient, inexpensive, and (arguably) tasty food. We need to improve health through education and develop incentives that encourage healthy lifestyle decisions, proper nutrition, and exercise.
Perhaps a partnership between hospitals and Weight Watchers (or other proven commercial weight loss programs), or the establishment of walking groups or active events within hospital walls, could promote lasting change.
We won’t make any progress in the fight against obesity by playing the blame game at the expense of taking responsibility for our health into our own hands.
Courtesy of www.topnews.in.
What do you think? Will restricting fast food lead to a decrease in obesity? How can we as individuals, families, and institutions promote a healthier America?