10 Tips to Stay Trim During the Holidays

1. Family get togethers do not have to mean sit and eat.  Quality time together can be spent doing other activities.  Try to clear the table while people are slowing down and are almost finished to take away temptations of over eating.

2. Traditional meals probably contain high calorie ingredients such as pasta, butter, oil, cheese and sugar.  Be creative and consult some low fat cooking sources on alternative ingredients that will cut several hundred calories per dish using items like egg whites, applesauce, fruit paste, lighter versions (not fat free) and etc.  No need to tell the family–they probably won’t notice!

3. Add some new dishes to the dinner table of salads, vegetable, fruits and broth-based soups.  These are generally healthier choices so you can fill up in these and eat less “bad” stuff.

4. Schedule in your exercise in the mornings if you can.  Physical activity will start the day off right and help you to make better food choice all day long.

5. Learn to say “No Thank You”.  You do not have to try every dish prepared or eat all that you take. Starving children around the world will not benefit from the extra pounds of body fat you will accumulate after you clear your plate several times to be polite.

6. While in preparation, only sample the food that is necessary.  You could potentially eat 500-800 calories in sampling before you sit down to eat.  Ask your family to taste and give feedback as well.

7. Sugar free hot cocoa with marshmallows prepared using water is about 50-80 calories per serving (depending on brand). Regular hot cocoa with whole milk can run you 200 calories for an 8-10 ounce serving.  There are ways to alter small things that make a big difference.

8. Eat ONLY until you are satisfied, NOT full.  If you sit at the dinner table for more then 2 hours, you are probably going to eat more then you need to because it’s there.  Pay attention to when your body feels good, not when you need to unbutton your pants!

9. Keep a log of ALL of your exercise and food.  The average amount of calories for an adult between the ages of 30-55 who participates in moderate activity of 2-3 hours a week is 1800 (women)-2500 (men).  The average holiday meal including drinks can average around 2800-3200.  You don’t need to count the calories, just pay attention to it and be honest.  Logging keeps you aware of why the scale goes up and down.

10.Holidays are stressful times and sometimes depressing for some.  Exercise boosts your body’s production of serotonin, the body’s “happy drug”.   Don’t let stress win!  If you need some support in getting the gym or doing your home workouts, hire a trainer.  You’ll be glad you had the discipline and you will be ahead of the game for the New Year!

Written by J.J. Flizanes, Director of Invisible Fitness, 800 571 5722

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SUPERMARKET SMARTS Top 10 list


1. When choosing bread products, look for those that have at least 3 grams of fiber and 3 grams of protein per serving to slow down the absorption and decrease possible insulin spikes. You will feel more satisfied as well. Calories per slice range from 60 to 140 per slice. Read the label.

2. Peanut butter and string cheese are not proteins. They have protein in them, but are not considered a protein. At 200 calories per 2 tablespoons, peanut butter has 14 grams of fat and 7 grams of protein. When the fat is double the protein, you can bet it’s a fat ( high in polyunsaturated fat that helps to lower cholesterol, but nonetheless, it’s a fat). Read the label

3. Fat free does not mean calorie free! Count calories not fat. The body needs fuel like your car needs gas. Fuel = energy, Calorie=energy. Lower fat often means lower calorie but some brand name products add twice as much sugar to compensate so look at total calories and serving size.

4. Try a new vegetable every week. Ask the grocer (sp?)about some of the ones you haven’t tried. People avoid new fruits and veggies for fear of not liking it or not knowing what to do with it! Most people, even the healthy ones, eat the same 10 foods everyday. That isn’t considered healthy when you see what vitamins and minerals you are missing from the ones your are not eating!

5. “98% fat free” in most meats is based on VOLUME not calories. A product that says 98% fat free might actually be 50% calories from fat.

6. Heart healthy? Hydrogenated oils are found in 98% of margarine products and in preserving certain crackers and cookies and other products. This means the take a NON saturated fat and make it a saturated fat. We call them transfatty acids and we digest them and break them down like a saturated fat. You will find Hydrogenated in the ingredient list. AVOID THEM IF YOU CAN. Use polyunsaturated fats like avocado, nuts, olive oils which contain polyunsaturated ( the best kind ) and monounsaturated fats.

7. Sugar. Before you flip out over the grams of sugar per serving, check to see what form the sugar comes from . Dates, figs, honey, and molasses have health benefits. Granulated sugar does not.

8. Wine- if you drink wine, choose red. There are an abundance of antioxidants in red wine.

9. Choose dark. Chocolate lovers should know that 1 ounce of dark chocolate has more antioxidants then 1 6 oz glass of red wine!

10. READ LABELS!!! ASK QUESTIONS!!! and consult with a nutritionist if you need more help choosing food that best support what you are doing with your health.

Written by J.J. Flizanes, Director of Invisible Fitness http://www.invisiblefitness.com 800 571 5722