 | Lisa Vermillion is President and co-owner of Get Fit Bee Fit and Thin and Healthy Weight Management. Lisa opened Get Fit- 4 years ago in Valley Center, after receiving certifications thorough the American Council on Exercise as a Weight and Lifestyle Management Consultant and Certified Personal Trainer. In January, she Grand Opened Thin and Healthy Weight Management in the same location. Lisa not only provides weight loss programs for individuals but she also implements business wellness programs for small businesses and large corporations. Additionally, Lisa is a Certified Life Coach providing guidance for individuals in the areas of career, relationship and personal development. She is available for speaking engagements in the areas of Physical Fitness, Weight Management, or any Life Coaching area (goal setting, positive attitude, sales, etc). Lisa can be reached for questions or speaking engagements by phone (316) 755-1115 or email at mvmillion@yahoo.com |
Diet & Nutrition
2005-11-01 16:19:00
Healthy holiday habits
: There is such great food during the holidays, how do I stay in control?
ANSWER: Don't fret my friends. The holidays can bring about weight gain, but they don't have to. Here are some tips to help you through the season.First, have a plan! This time of year we are bombarded with parties and gatherings that center around family, friends and of course FOOD. Before you head out to that first get-together, take some time and think about how you are going to:-Handle being offered foods you'd prefer not to eat and what to eat instead. -Handle well-meaning relatives and their comments about your weight loss efforts. -You'll also want to spend some time coming up with some fun ways to enjoy the season that don't revolve around food, like outdoor activities with the family and making crafts (not cookies) with the kids. -Keeping a journal is a great way for you to not only create a plan, but to stick to it. The more concrete your plan is to you the more you'll stay true to your plan. It will also help you to reflect on your victories. Start looking for all the things you are doing right and document those things. Did you know that the average American gains 9-15 lbs over the holidays? Don't become a statistic!-Whatever you do, don't go to a party hungry or "save your appetite" for a big end-of-the-day meal with the family. The best idea is to eat light, but eat before the gathering so you're not ravenous by the time you get there. Here are some healthy and fiber rich/satisfying foods to enjoy prior to your gatherings so you're not grabbing everything in sight when you get to the party snacks:-Bran muffins (Low Fat)-Oatmeal (good old fashioned for the most fiber) -Many breakfast cereals (check the label to be sure your favorite is fiber-rich) -Whole grain toast -Most fruits (But be sure to eat the skin of your apple, where the most fiber is!)-Dried fruits aren't the best choice for sati ety - the more water a fruit has in it, the more full you will feel after eating it.-Mixed raw veggies-Sourdough pretzels Protein choices are also a safe bet to stave off hunger:-Nuts like almonds are high in protein and will give you an energy burst. Don't be afraid to eat them just because they are higher in fat and calories. You just have to watch your ortion size. Try a handful of almonds for a crunch craving satisfier that will fill you up.-Go for a "two-fer" by combining two snacks into one. Putting peanut butter on your apple will give you a power surge. -Eat some reduced fat cubes of cheese with your fruit. -Yogurt is a great way to sneak dairy into your diet if you don't like drinking milk. Dairy products contain calcium, and recent search has shown that calcium may actually help us lose weight.Thereare regular, reduced, and non-fat varietiesand many brands of yogurt. If you don't like it at first - keep tastesting until youfind one you love. Yogurt packs a protein punch that will help you feel energized and satiated. Check the label for Lacidophilus (live active yogurt cultures)and you'll be doing your tummy a favor. L. acidophilus benefits digestive health. -If your gathering is a potluck, take something that you know will be healthier, that way you know you can enjoy the party without feeling guilty. If you decide to have something that is not as healthy, chose one or two items and have a small portion, then compensate with more activity the next day or two. -Just because summer is gone, it doesn't mean outdoors is off limits! Don't let a beautiful day pass you by without taking a walk outside. -When at a party, don't just watch everyone dance, join in! Movement is movement - we just need more of it! -Take your exercise videos with you and get the kids in on the aerobic action with you a for a few hours after lunch. -After-turkey-day shopping on the itinerary? Park far away from the entrance (Chances are, you'll probably have no choice anyway!), take the steps instead of the elevator, and "explore" a new mall from one end to the other instead of following the directory. Just be sure to take along your sneakers! Incorporate extra walking wherever you can on your shopping extravaganza. Your credit cards won't be the only thing getting a workout! You don't have to be a statistic. Make healthy choices, enjoy your friends and family and keep on moving.
