Battling the Holiday Bulge
FROM NOW UNTIL New Year's Day, your schedule will likely be filled with traveling, family obligations, and festive outings including all sorts of tempting holiday treats. It's no surprise that many of us notice that our waistlines expand during this season. But this year can be different.
Staying true to your fitness routine during the holidays may be the last thing on your mind, however, the following exercise and nutrition recommendations could be your best defense against stress, illness and the dreaded holiday gain.
To help keep us on track, I've enlisted the aid of several colleagues- leading experts in health and fitness, diet and nutrition – for some motivation and advice. Here are their secrets to staying in shape during the upcoming holiday season.
Emile Tujague -owner of SMX Personal Training located 735 Octavia St. New Orleans-Uptown (1 Block from Whole Foods).
SMX was designed to provide an exercise protocol that delivers results far more efficiently in just 30 minutes once or twice per week. The exercise protocol used at SMX revolves around very slow, controlled, and deliberate movements using exercise equipment that was designed for proper exercise execution, as well as rehabilitation. Every moment of each session is closely monitored by a skilled exercise clinician. Tujague is looking forward to the opening of his new studio, Rogue Culture 3138 Magazine St. Suite B New Orleans-Uptown (across from Rum House).
“Most of us want to look really good in that new dress, at that special holiday party, and in the hundreds of permanent appearances you will make in photographs both in picture frames and social media postings,” he said. “There is no question that when we know ahead of time that we will be exposing or presenting ourselves for such viewings.” Tujague added, “for example, going to the beach can be very motivating to do what it takes to get yourself in gear.”
To combat the critical celebratory season, Tujague advised to write down the party dates and keep those dates as reminders of what is coming up in the near future. “Although I adore food, I try to pass on little things that add up that aren’t particularly special, like Hershey’s kisses on the coffee table, said Tujague. “I try to save my calories for the “special” treat that my friend or family member slaved over all day to produce.“
April Dupre is a Fitness & Wellness Expert and Founder of Footprints To Fitness, a health and wellness company with a mission to help others and provide accessible services to everyone through a variety of programs including Fitness Classes, Workplace Wellness, Special Events and CPR Training.
“Less is more,” said Dupre. “The body doesn't require as much food as most Americans think. Smaller portions and more frequent meals allow our bodies to become more balanced.” Also, “Spice it Up,” Dupre added. “Your diet is huge, but so it your physical lifestyle. Don't just stick the same boring workouts, attending the same classes, etc. Spice up for life by creating muscle confusion. Try different style of exercises. Moreover, Dupre advised to “Treat Ya' Self!” “This is my personal motto and the motto of Footprints. We live in New Orleans! It's completely unrealistic to think that we're never going to eat unhealthy and drink so why not accept our surroundings, but in moderation. Just don't overindulge on a regular basis..Your mind, body, spirit, and hips will thank you.”
Lindsey Stouder, 26 -year-old fitness instructor certified in group fitness and spin. She currently works for TOUR Cycle Studio and Hour Blast. TOUR Cycle Studio was the first indoor cycling boutique located on 860 Tchoupitoulas Street in New Orleans started in November 2015. As a rhythmic based cycle studio, the classes are fun, and yet challenging on and off the bike. Stouder also instructs high intensity circuit training classes at Hour Blast located at 105 Focis Street off Metairie Road and at 5171 Citrus Boulevard (Suite 2020) in the Elmwood area. Hour Blast is recognized for its serious hardcore, full-body workout that incorporates cardio (on treadmills) and strength training.
Stouder’s perspective on health and fitness is about finding your happiness. “Find what you love the most, ie. run, dance, weights, yoga, and do it everyday. I’ll promise you that you would feel a thousands times better, physically and mentally.”
Her three tips to battle the holiday bulge include:
Indulge in moderation. Grab a smaller plate (and only fill it once) for your meal and use the two measuring cups attached to your body…your hands. Carbs such as rice, pasta, vegetables, should be equivalent to the size of your fist (1-cup). Proteins should be able to fit in the palm of your hand or 3 oz per meal. Use them to help you fill your plate with the right amount of food!
If you do overeat, then get up and walk. Avoid getting stuck on the couch after a heavy meal. Get your metabolism going by taking a nice walk down your street and back. It doesn’t have to be a power walk, but walking after large meals always helps digest your food better.
It’s not a time to get lazy in the gym and wait till the new year to work on the “new you.” Amp your game up more during the holidays.
Although exercise may help ward off those unwanted pounds during the holidays, the other essential component is diet. Even if you think you consumed enough to feed Santa, Mrs. Claus, and all the reindeer, don't starve yourself to make up for it. Here are a few tips from two locally-known dietitians to keep your eating on track. “Negotiate with yourself,” said Molly Kimball, Registered Dietician with Ochsner Fitness Center and Eat Fit NOLA. “Ask yourself is this is really worth it. Allow yourself to indulge, but stay away from everyday indulgences. Don’t be so hard on yourself. Get right back on track the next day.”
From Halloween to Christmas, holiday over-eating and family feasts are inviting with their sugary desserts, fancy cocktails and buffet-style meals. If you are hosting the family gathering, Kimball recommended that you offer healthy options. “If you would like to serve the hot spinach dip for your guests, as an a example, then you can make it a healthier option by mixing it with Greek yogurt instead of mayonnaise or cream cheese,” said Kimball. “For the creamier dips, you can use the reduced fat Greek yogurt which is very tasty.”
Another local registered and licensed dietician with 30 years
experience, Blythe Peters, R.D.N.,L.D.N. revealed her top 5 recommendations
to avoid sabotaging healthy eating during the holidays:
Realize holiday foods and the quantities available are generally NOT served with healthy eating in mind, so having a PLAN to eat healthy is important.
Set realistic attainable GOALS, such as, making room for an alcoholic beverage, a serving of dessert or a serving of snack food. Reminder: portion sizes are important.
Avoid saying holiday weight gain is inevitable. Eating healthy during the holidays is about choices. Choosing the best for you will enable you to feel your best during and after the holiday season.
Don't skip meals to save calories for later. This leads to overeating later during the day which does not fit in a healthy eating plan.
Try to view all the foods/beverages available before beginning to eat/drink. This gives yourself time to get an idea of what will fit into your healthy eating plan and what can be avoided. Eating slowly and enjoying the food choices made will help you to feel full and satisfied, not deprived. “Mindful Eating, also known as eating with purpose,” Peters said, “means take 2 seconds and acknowledge the foods on the menu. You may say, ‘ooh, that looks good.’ Then take another 2 seconds and think about a better choice.” Peter emphasized that it only takes 2 seconds to make a decision.
So, why not take a healthier approach to what we eat during this holiday season and beyond?
According to a recent survey, almost 20% of people say it’s hard for them to eat healthy because they don’t want to stop eating their favorite foods. The good news is you don’t have to. Rather, you can still enjoy your favorite occasional indulgences, but in moderation. It’s all about being mindful of what you eat, and not mindless eating.