Enjoy Holiday Eating ~ Without Gaining Weight

Tips for Healthy Holiday Eating
When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 5 – 12 pounds are common between Halloween and Christmas.  To make the holidays easier, these tips will help you enjoy all the treats of the holidays by maintaining healthy eating and lifestyle habits throughout the holiday season and beyond.

Moderation is the Key

Most traditional foods can be made low fat.  However, in reality,  during this time most foods are prepared with an extremely high fat content.  For example - turkey is very lean without the skin, and gravy can be made without fat.  Potatoes that are served without butter and gravy  are very healthy.  The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert by adding whipped cream.  I dare to say that most of us live in the world of ‘high-fat, high-calorie’ holiday meals.    Rather than give up your favorite treats (even with the added fat and calories),   have them in sensible amounts.  Portion control is a major factor in healthy eating as well as weight control. Check serving sizes and calorie counts on packages to avoid eating more than you should.  Remember, everything in moderation and portion control.

Don’t Forget Exercise

Even though the holidays are here, don't forget about exercise. You can keep weight off during the holiday season by staying active and burning off extra calories.  And please understand, exercise does not have to be some formal program or some gym membership, it can be very simple.   You should plan a walk after meals,   this is great time to un-wind while saying good-bye to those extra calories;  take the stairs at work, park a bit farther from stores when you shop (consider safety when shopping at night and always be aware of your surrounding), and take a few walks around the mall before you begin shopping. 

Plan Ahead

Plan ahead so you can enjoy the holidays with less stress, more energy, and a great mood. During holiday parties and at family dinners, feel free to sample foods although you shouldn't splurge.  Decide on what you plan to eat in advance, then stick to your plan.  Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats.  Before you go to a party,  eat a small snack to help curb your appetite.

Remember to have alcohol in moderation.  Having too many drinks can cripple your will power, and also add excess calories to your diet.  In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging.  Also make sure to avoid or limit  eggnog, as each glass can have up to 300 calories.

Be flexible with your holiday eating, one extreme meal won't ruin your diet, just don't remain off-tract for too long.  Try to balance your calories over a few days and don't let that one extreme meal set you back. 

Plan ahead, eat well, stay flexible, stay active and enjoy the holidays in good health.

Follow this link to create your own Weight Loss/ Weight Management Plan  ~ Eat to Live Don' Live to Eat

Enjoy the Holidays ~~

Miss Julia

JuliaGrayOnLine.com

So You've Decided to Lose Weight ~ Now What?

Why do you want to lose weight in the first place?  Is it to look good or fit in that new dress or pair of jeans or to turn heads at the next class reunion?  Why do you really want to lose weight?  Have you considered that being overweight is also a hazard to your health?  Most people really do not understand  the risks of being overweight.  While looking good or fitting into that new pair of jeans is certainly a benefit this should not be your sole reason for losing weight.  Overweight and obesity kills thousands of people every year.
 
Overweight and obesity are problems that continue to get worse in the United States.  This is a result of bigger portion sizes, little time to exercise or cook healthy meals, and relying on cars and public transportation to get around.

The Risks of Being Overweight
Being overweight can lead to such diseases as cancer, heart disease, stroke and diabetes to name a few.  So please understand that overeating, an unhealthy diet and physical inactivity can increase your chances of getting these and other diseases.

Do 'Not' Go on A 'Diet'

The first thing most people think of when losing weight is 'going on a diet'.   No, No , No. 'Diets' are temporary fixes.  You should think of losing weight as a 'permanent lifestyle change'.  You will probably need to learn new and wiser eating skills and re-arrange your mind set.  Consider the last time you went on a 'diet'- you were probably miserable, right?  This is because most so-called 'diets' are restrictive, forcing you to eat only certain food (i.e no carbs, juice only, special soups, veggies only, etc...) and the list goes on.  If you are like me you have probably tried some of these before. I will say that diets are diets and many people have found success with a number of them. However, the real 'key' to losing weight over the long term and keeping it off is to make gradual lifestyle changes that you can stick to.  Try some of these ~ use fat free milk instead of whole milk, drink water instead of high calorie soda, start eating smaller portion sizes, eat leaner cuts of meat such as chicken and turkey, snack on peanut butter, light popcorn, low fat cheese and fruit instead of chips and junk food.  These lifestyle changes then become a part of your 'normal'.

Losing Weight and Becoming Healthier
With so much conflicting  information in the media most people are not provided with the truthful facts about losing weight and becoming healthier.  With all of the fad diets, and quick weight loss gimmicks it is understandable that so many people really don't know the truth about losing fat and keeping it off long term.
Simple Fact:  You are either gaining fat, or losing fat; there is no in-between.  Well, duuh you say.  OK, consider this.  How many times have you justified binging because you came to a road-block?  or how many times have you said "well since I messed up today already at lunch, I'll just eat what I want for dinner"~ or "I'll start eating healthy again on Monday".  You know the deal.    So what did binging do for you?  You gained more fat and took a step backward from where you were - get the picture? The trick is not letting the road block completely derail your entire lifestyle change.

Have you thought about (up until now) how much you consume each day?  Many overweight people eat thousands of extra calories and fat without even realizing it.  It is hard to know if you are gaining weight or losing weight each day unless you are actually keeping an eye on what you are consuming.  You can do this by keeping a journal; a journal can help you keep up with your daily food intake and other things pertinent to your weight loss program.

Natural Dietary Supplements
There are a variety of supplements on the market to help you lose weight, maintain weight, boost your immune system ~ the list goes on.  Some of these can be very effective in your weight loss program.  Please research any supplement that you decide to use and make sure that it fits into your personal weight loss plan. Also remember to consult with your physician before taking any supplements or beginning any weight loss program. 

Finding and Implementing Your Weight Loss Program

There are many weight loss plans and programs on the market today.  Do your research and find the one that is best for you.  Many programs today are more flexible than they once were. You will want a program  that gives you some control rather than a one-size-fits-all program that imposes rigid demands.



Keep in mind also that your weight loss program should also include some type of physical exercise.  You might consider this as the 'fun' part of your program.  Consider joining a gym or working out with friends.  Incorporate everyday activities such as taking the stairs instead of the elevator, parking further down the parking lot or taking a walk at lunch.
 
Once you have made up your mind to lose weight, the first thing that you must understand is that this will be a long term commitment.  How long, depends on the amount of weight you want to lose and your own personal goals. If you have tried to lose weight in the past or if you know someone who has - we all know that it can be quite a challenge.  In fact, for some people it will just be down right tough.  Remember, it takes time, practice and support to change lifetime habits.  And remember it is a process, it will not happen overnight but it can happen and you will succeed and reach the goal that you have set.  However, at the end of the day it is You and You alone who has the power to lose those unwanted pounds.

Learn how to find and implement your own weight loss program~ Miss Julia's Weight Loss Guide (Eat to Live~ Don't Live to Eat)



To Your Continued Health and Success !
Miss Julia

How To Survive the Holidays and Other Special Occasions ~ Your Guide to Healthy Eating All Year Long~

The holiday season is a special time to gather with friends and family, but as we know the holidays can play havoc on your wallet, your nerves and your waistline.  While this is a time for celebrations and watching and attending sports events it can also be quite stressful.  And many times stress leads to overeating or over indulging.  During stressful times the key is planning and preparation ~ this goes for the holidays and any other special occasions throughout the year.

While there are many mouthwatering meals and tempting appetizers at the center of these occasions, you don't have to avoid all of your favorite foods to eat healthy.  The key is to choose  a variety of healthy foods and limit your portion sizes.  Here are some tips to help you stay within your guidelines:

• Have a snack ~ Eating a healthy snack before the party will keep you from overeating.
• Plan Ahead ~ See what the food options are before you start eating then make a mental note of what you want to eat and how much you will eat.
• Move away from the Buffet~  After you fix your plate, move away from the table - chatting with friends can often cause unconscious 'grazing'.
• Enjoy the Flavor of the Dishes ~ Slow down - eating slowly and enjoying the flavors can reduce your chances of overeating.  Remember it takes your stomach about 20 minutes to realize that it is full.
• Trim it Down ~ Eat smaller portions and trim off extra skin and fat from meats.
• Contribute Healthy Dishes ~ Bring a healthy dish to the party and you can feel good about eating your healthy contribution and sharing it with others.
• Practice Portion Control ~ You can eat a wider variety of foods including your favorites by controlling the amount you eat.
• Drink plenty of Water ~ Water is a no-calorie beverage that will keep you full.

Whether you are the party giver or the party goer - Plan ahead; get your shopping done early, stay active and maintain your cool ~ this will help control your stress.  Also you must enjoy yourself; get caught up in the festivities, the decorations, the music the people and yes even the food (but the food on your terms!)

And finally, stay active; staying active will help you burn the excess calories.  Exercise is central to your overall health, especially during the holidays and other special occasions when calorie laden food is all around.  Maintain an exercise plan to avoid gaining weight between Thanksgiving and Christmas and those other special times of the year.

"Eat to Live Don't Live to Eat"


Your Continued Health and Success!
Miss Juilia


JuliaGrayOnline.com