Wise Up: Healthy Eating for the Holidays

Tiffany Stafford, Certified Personal Trainer with Oregon Athletic Clubs at Hawthorn Farm, joins us today to share some of tips on staying in shape through the holidays. 

“How do I stop the weight gain?” is a question that echoes through our gyms every holiday season without fail: The answer, of course, encompasses both fitness and nutrition. Making a few good choices can go a long way to keeping off the extra pounds.

I recommend to my clients that their goal not be weight loss or dieting over the holidays, but maintaining their current weight and possibly increase their cardiovascular fitness.  This way they have an attainable goal without the added pressure of trying to lose a significant amount of weight during the biggest eating season of the year. Make a plan to slow down on any grand dieting schemes and schedule in some cardio exercise.

When it comes to making good decisions about food over the holidays I have several tips:

1. Don’t skip meals, even on Turkey Day or Christmas.  Skipping meals slows your metabolism and puts you into what I call ‘Survival Mode’ where your body will refuse to burn the calories you eat, storing the majority of it as fat. Skipping a meal will only ensure that you overeat when you finally do sit down at the table.     
2. Keep alcohol consumption to a minimum by saving it for only the most special occasions.  Alcohol is digested very quickly as sugar, triggering your body to store large amounts of energy as fat, including the food you may be eating while you drink. 
3. Enjoy those family dinners!  When you’re sitting down at those special meals with your friends and family, go ahead, eat and enjoy!  Try to limit yourself to one serving of everything, especially desert, and I guarantee you will still feel full and have a great time while you’re at it. 
4. Limit the extra snacking and sugar opportunities.  Over the holidays the candy dishes, boxes of chocolates, and high calorie treats at the office are everywhere.  

As far as fitness over the holidays is concerned, continue to go to the club regularly and even step up your cardio workouts if you can.  This will help make up for the extra food you’re guaranteed to consume.  Lifting weights 3 times per week and putting in the miles on your favorite cardio machine 3 to 5 days per week will keep you healthy, full of energy, and feeling great about yourself.  Also, be sure to ask one of OAC’s trainers for more personalized advice that will be specific to your goals and circumstances.  We’re here to help and the Holidays are a great time to get the expert advice you need to stay lean and mean! (added exclamation point)

Merry Fitness and a Happy New Year!