Healthy Tips....... for Your Busy Lifestyle!
Tuesday, February 3, 2015
Thursday, January 22, 2015
4 Reasons Why Diets Don't Work
It's not you, it's the diet.
Learn from their mistakes and build a sustainable eating plan for you.
I hear it all the time: You have tried every diet out there, and absolutely nothing has worked. You're still overweight, have no energy and you’re pretty much ready to just give in to the idea that this is how your life is going to be forever. Or, maybe you finally lost the weight or you are healthy, but it’s a constant struggle. One tiny step in the wrong direction threatens to undo all of your hard work and sabotage everything you've accomplished so far. Why does this happen?
Diets don’t work.
It’s as simple as that. There’s a lot of hype out there surrounding dieting and what the perfect program is. But the fact of the matter is, what works for those people on TV or your best friend may not work for you at all. Thirty percent of Americans are trying to lose weight, while another 30 percent are just trying to maintain their weight. Nearly two-thirds of Americans who lose weight on diets gain it back within one year, and a whopping 98 percent of those people gain back their weight and more within two years.
With facts and studies like this, it’s easy to get really discouraged. However, it should also be very clear that the reason for these shocking statistics is that diets simply do not work. Why not? And what can you do to find what works for you?
I hear it all the time: You have tried every diet out there, and absolutely nothing has worked. You're still overweight, have no energy and you’re pretty much ready to just give in to the idea that this is how your life is going to be forever. Or, maybe you finally lost the weight or you are healthy, but it’s a constant struggle. One tiny step in the wrong direction threatens to undo all of your hard work and sabotage everything you've accomplished so far. Why does this happen?
Diets don’t work.
It’s as simple as that. There’s a lot of hype out there surrounding dieting and what the perfect program is. But the fact of the matter is, what works for those people on TV or your best friend may not work for you at all. Thirty percent of Americans are trying to lose weight, while another 30 percent are just trying to maintain their weight. Nearly two-thirds of Americans who lose weight on diets gain it back within one year, and a whopping 98 percent of those people gain back their weight and more within two years.
With facts and studies like this, it’s easy to get really discouraged. However, it should also be very clear that the reason for these shocking statistics is that diets simply do not work. Why not? And what can you do to find what works for you?
1. Diets tend to be all or nothing.
Any time a diet plan cuts out major food groups, or has you going from zero to 60 in one day, you’re bound to fail. A lot of the plans out there are incredibly restrictive. The more restrictive the diet – no matter how well-prepared you are – the higher your chances of ending that diet with a righteous binge that takes you off track permanently. Life happens, and most diets don’t account for any type of wiggle room.
It’s all about the willpower. Once your willpower is depleted, cravings can overpower you and give you that perfect excuse to trash your diet plan and "get back on track Monday".” To be effective, a plan needs to meet you where you are and not where you “should” be. As a fellow colleague of mine, Joni Jones, of Substainable Life and Health, says: “Create healthy habits, not restrictions.”
2. Most diets are not goal-oriented.
Sure, the goal may be to lose weight, but how much weight? In what amount of time? What’s the driving force behind wanting to lose weight or maintain your current weight? Lofty goals that only focus on the end result tend to feel unattainable. When the little triumphs happen along the way that weren’t the focus of your end goal, it’s easy to miss them and instead dwell on what you haven't accomplished yet. When was the last time your diet focused on S.M.A.R.T. goals? That is, goals that are specific, measureable, attainable, realistic and timely?
3. “Calories in versus calories out” is a very outdated way of thinking.
It is more about the quality, not the quantity, of calories that can make or break you. A 300-calorie plate of kale is very different from 300 calories of chips or cookies. Packaged and processed food – even the stuff in the 100-calorie packs or the “healthy” frozen food aisle at the grocery store – are keeping you from losing weight and reaching your goals. I hate to burst your bubble, but that stuff is not healthy and it’s not helping you.
When you eat food, your body digests it and pulls the nutrients from the food to feed the cells in your body. If your cells aren’t getting everything they need, they will keep sending signals to your brain to eat more food. You could spend years feeling physically full, but be nutritionally starved. In order to lose weight or maintain the weight you’ve worked so hard to get off, you have to be ready to make lasting lifestyle changes. If the foods you’re eating are keeping you inflamed, not meeting your nutritional needs or depriving you to the point where it’s all you can think about, you're setting yourself up for failure.
4. Support systems are integral to success.
Diet programs that don’t offer any one-on-one attention or a support system of readily accessible peers are basically just trying to sell you something that works only for the obsessively dedicated. Unless you have all the time and energy in the world to put toward your diet plan, you’re going to need some kind of support. Questions and concerns come up while following a diet program all the time. Who is going to answer those questions? Who is going to support you in putting down that pint of Ben and Jerry’s when you’ve had a bad day and help you focus on the reason you turn to junk when things are bad?
This is where health coaches, for one, have taken front and center. They pick up where doctors and diets leave off and offer support and one-on-one guidance to help you make changes that are sustainable for a lifetime. My health coaching practice, Whole Green You, for example, works with individuals – both one-on-one and in very supportive small groups – to help make life-long changes. In fact, you can listen to one of our group calls and download the handouts to get started on your road to success.
In the end, anything that deprives you, pushes too quickly, doesn’t focus on nutrition, or isn’t goal- and support-oriented isn’t going to work for the long haul.
By Sarah Haskins
Thursday, January 8, 2015
Get lean and eat clean in 2015!
With the January blues upon us, most of us need a push in the right direction to kick start our New Year fitness regimes.
The festive season of overindulgence is over and the team at British Military Fitness (BMF), have put together their top tips to make 2015 your year to get lean and eat clean!
1. Master the basics
Learn to master some fundamental exercises. Learning how to complete these exercises with great form and technique will ensure your workout is effective.
Spend time learning some of the following exercises: Squat, Lunge, Press up, Sit up, Pull up, Dips.
2. Train with intensity
Our lifestyles can be very demanding so when training, focus on the intensity. Lots of research suggests that High Intensity Training is one of the best ways to train and quickest ways to get results.
3. Use your own body weight
Body weight exercises can be very demanding and challenging but they have great benefits. They are free to do, you can do them anywhere and you can get a whole body workout in a very short time.
Start to build up your exercise regime with body weight exercises.
4. Eat breakfast
Breakfast should be one of your most important meals of the day. It is essential to get your metabolism started for the day so you continue to burn calories all day long.
Most people tend to either skip or rush breakfast. Yes, you may need to get up a little earlier but it will put you in a much better position to start your day and help you on the way to achieving those goals.
5. Ensure adequate hydration
Hydration is key for anyone looking to exercise. Make sure you are drinking a minimum of 2 litres of water a day.
Always turn up to sessions hydrated and make sure you rehydrate with at least 1.5 times the fluid that was lost during your training session.
6. Don't neglect cardio
Cardio work should be factored into your sessions. It is one of the greatest ways to get into shape and is necessary to keep your heart healthy and your body functioning the way it should.
7. Get outside
Exercising in the great outdoors has many benefits. It is much better for you to breathe in fresh air compared to air conditioning, especially if you are stuck in a gym with loads of germs floating around.
8. Carbs are not the devil
Carbohydrates seem to get a bad name. Those who are looking to drop weight tend to avoid any form of carbohydrates.
Lowering the amount you consume will help with losing weight but you shouldn't cut them out completely. They are important for energy production, recovery, muscle growth and fat loss.
Instead of removing them completely, just ensure that you are consuming carbohydrates that are not full of sugar.
9. Have variety
Variety is a key factor to the success of your training. Your body very quickly recognizes and adapts to any exercise or training session that you complete.
Therefore, in order to progress you must continually make the body guess and challenge it in different ways. Variety in a diet is also key to enjoying what you are eating as well as getting all the essential minerals and vitamins.
10. Train with others
Having a training partner or training in a group has some great benefits. They will help you stay motivated, it becomes a great social environment and you can have some great fun.
The festive season of overindulgence is over and the team at British Military Fitness (BMF), have put together their top tips to make 2015 your year to get lean and eat clean!
1. Master the basics
Learn to master some fundamental exercises. Learning how to complete these exercises with great form and technique will ensure your workout is effective.
Spend time learning some of the following exercises: Squat, Lunge, Press up, Sit up, Pull up, Dips.
2. Train with intensity
Our lifestyles can be very demanding so when training, focus on the intensity. Lots of research suggests that High Intensity Training is one of the best ways to train and quickest ways to get results.
3. Use your own body weight
Body weight exercises can be very demanding and challenging but they have great benefits. They are free to do, you can do them anywhere and you can get a whole body workout in a very short time.
Start to build up your exercise regime with body weight exercises.
4. Eat breakfast
Breakfast should be one of your most important meals of the day. It is essential to get your metabolism started for the day so you continue to burn calories all day long.
Most people tend to either skip or rush breakfast. Yes, you may need to get up a little earlier but it will put you in a much better position to start your day and help you on the way to achieving those goals.
5. Ensure adequate hydration
Hydration is key for anyone looking to exercise. Make sure you are drinking a minimum of 2 litres of water a day.
Always turn up to sessions hydrated and make sure you rehydrate with at least 1.5 times the fluid that was lost during your training session.
6. Don't neglect cardio
Cardio work should be factored into your sessions. It is one of the greatest ways to get into shape and is necessary to keep your heart healthy and your body functioning the way it should.
7. Get outside
Exercising in the great outdoors has many benefits. It is much better for you to breathe in fresh air compared to air conditioning, especially if you are stuck in a gym with loads of germs floating around.
8. Carbs are not the devil
Carbohydrates seem to get a bad name. Those who are looking to drop weight tend to avoid any form of carbohydrates.
Lowering the amount you consume will help with losing weight but you shouldn't cut them out completely. They are important for energy production, recovery, muscle growth and fat loss.
Instead of removing them completely, just ensure that you are consuming carbohydrates that are not full of sugar.
9. Have variety
Variety is a key factor to the success of your training. Your body very quickly recognizes and adapts to any exercise or training session that you complete.
Therefore, in order to progress you must continually make the body guess and challenge it in different ways. Variety in a diet is also key to enjoying what you are eating as well as getting all the essential minerals and vitamins.
10. Train with others
Having a training partner or training in a group has some great benefits. They will help you stay motivated, it becomes a great social environment and you can have some great fun.
Wednesday, December 17, 2014
Weight-Loss Solutions for the New Year!
New year, new you
Put your stress on the shelf and resolve to focus on you come January 1.
To help you out, here are some experts' tips for turning last year's failed resolution into something lasting for the future.
Make peace with your trigger foods
Old resolution: That's it, no more chocolate—ever!
Banning your favorite treat—whether it's chocolate, soda, lattes, or french fries—is bound to backfire, says Julie Upton, RD, Health.com'sident dietitian: "Dieters will eat it, binge on it, feel bad, and then throw in the towel and revert back to their old eating patterns."
Makeover: "Make peace with your trigger foods," Upton says. "Don't have them at home staring you in the face, but allow yourself to have them once or twice a week."
Rejoice in the lifelong health benefits
Old resolution: Those holiday parties went straight to my hips. I'm going to have to starve myself to undo the damage.
"When somebody says diet, they're thinking deprivation," says Tom Kersting, PhD, author of Losing Weight When Diets Fail. If your weight loss plan feels like a drag, you're going to feel punished and abandon it.
Makeover: Rejoice in the lifelong health benefits you'll be creating instead of getting down about dieting. "I want people to think health and longevity," Kersting says. "Losing weight becomes easy when you invest your mental energy in making positive, healthy changes for yourself."
Set a goal
Old resolution: I am going to lose weight—somehow.
"People often will just set a weight-loss goal, but they don't have a good plan on how to get there," says Donald Hensrud, MD, a preventive medicine and nutrition specialist for MayoClinic.com. Without a detailed plan, you're likely to go back to previous eating and exercise patterns.
Makeover: Set a goal that is "specific, measurable, realistic, and trackable," Dr. Hensrud says. Walk for 15 minutes three times a week after work, or add aa serving each of fruits and vegetables, he suggests. Focus on changes that you can make a part of your lifestyle seamlessly so you'll be able to sustain them for the long haul.
Start working out at home
Old resolution: I'm signing up for my gym's lifetime membership plan.
Finding a gym you really like is a good start, but simply signing up won't help you lose weight. "Like any plan, you want to be specific," says Gold's Gym Fitness Institute expert Ramona Braganza. "If it's very vague it leaves you too many places to sabotage yourself."
Makeover: Start working out at home or become a member at a gym you like before the New Year. This way, you'll have a plan in place when your resolution kicks in January 1. Planning ahead also allows you to structure your workout based on your gym's offerings. "Pick some classes, find the best trainers, and have some friends join you," Braganza suggests, "and it all falls into place."
Make some basic alterations
Old resolution: I'm going to lose 30 pounds—by March.
Drastic resolutions like this are simply not realistic, says Diana Keuilian, a California–based personal trainer and author of Avoid the Freshman 15. You'll just get discouraged and give up.
Makeover: Make some basic alterations to your lifestyle. "These changes don't all have to happen at once, but changes in what you eat, when you eat it, and how much you move your body will ultimately cause you to lose the weight," Keuilian says. "People who aren't willing to change their lifestyle will never be successful with weight loss."
Have a friend hold you accountable
Old resolution: I can do it all—eat better, lose weight, and start exercising.
This resolution may sound good, but it "is a high bar for most people to achieve," says Melinda M. Manore, PhD, RD, professor of nutrition and exercise sciences at Oregon State University. If your goals are too lofty, you'll have trouble accomplishing them, and you're likely to give up, she says.
Makeover: Focus on one or two areas and team up with a weight-loss companion—a friend, relative, or personal trainer—who will make sure you stick to the plan. "It is much easier to go for a walk every day at 6 a.m. if you know a friend is waiting for you," Manore says.
by Sarah Klein
From Health magazine
Put your stress on the shelf and resolve to focus on you come January 1.
To help you out, here are some experts' tips for turning last year's failed resolution into something lasting for the future.
Make peace with your trigger foods
Old resolution: That's it, no more chocolate—ever!
Banning your favorite treat—whether it's chocolate, soda, lattes, or french fries—is bound to backfire, says Julie Upton, RD, Health.com'sident dietitian: "Dieters will eat it, binge on it, feel bad, and then throw in the towel and revert back to their old eating patterns."
Makeover: "Make peace with your trigger foods," Upton says. "Don't have them at home staring you in the face, but allow yourself to have them once or twice a week."
Rejoice in the lifelong health benefits
Old resolution: Those holiday parties went straight to my hips. I'm going to have to starve myself to undo the damage.
"When somebody says diet, they're thinking deprivation," says Tom Kersting, PhD, author of Losing Weight When Diets Fail. If your weight loss plan feels like a drag, you're going to feel punished and abandon it.
Makeover: Rejoice in the lifelong health benefits you'll be creating instead of getting down about dieting. "I want people to think health and longevity," Kersting says. "Losing weight becomes easy when you invest your mental energy in making positive, healthy changes for yourself."
Set a goal
Old resolution: I am going to lose weight—somehow.
"People often will just set a weight-loss goal, but they don't have a good plan on how to get there," says Donald Hensrud, MD, a preventive medicine and nutrition specialist for MayoClinic.com. Without a detailed plan, you're likely to go back to previous eating and exercise patterns.
Makeover: Set a goal that is "specific, measurable, realistic, and trackable," Dr. Hensrud says. Walk for 15 minutes three times a week after work, or add aa serving each of fruits and vegetables, he suggests. Focus on changes that you can make a part of your lifestyle seamlessly so you'll be able to sustain them for the long haul.
Start working out at home
Old resolution: I'm signing up for my gym's lifetime membership plan.
Finding a gym you really like is a good start, but simply signing up won't help you lose weight. "Like any plan, you want to be specific," says Gold's Gym Fitness Institute expert Ramona Braganza. "If it's very vague it leaves you too many places to sabotage yourself."
Makeover: Start working out at home or become a member at a gym you like before the New Year. This way, you'll have a plan in place when your resolution kicks in January 1. Planning ahead also allows you to structure your workout based on your gym's offerings. "Pick some classes, find the best trainers, and have some friends join you," Braganza suggests, "and it all falls into place."
Make some basic alterations
Old resolution: I'm going to lose 30 pounds—by March.
Drastic resolutions like this are simply not realistic, says Diana Keuilian, a California–based personal trainer and author of Avoid the Freshman 15. You'll just get discouraged and give up.
Makeover: Make some basic alterations to your lifestyle. "These changes don't all have to happen at once, but changes in what you eat, when you eat it, and how much you move your body will ultimately cause you to lose the weight," Keuilian says. "People who aren't willing to change their lifestyle will never be successful with weight loss."
Have a friend hold you accountable
Old resolution: I can do it all—eat better, lose weight, and start exercising.
This resolution may sound good, but it "is a high bar for most people to achieve," says Melinda M. Manore, PhD, RD, professor of nutrition and exercise sciences at Oregon State University. If your goals are too lofty, you'll have trouble accomplishing them, and you're likely to give up, she says.
Makeover: Focus on one or two areas and team up with a weight-loss companion—a friend, relative, or personal trainer—who will make sure you stick to the plan. "It is much easier to go for a walk every day at 6 a.m. if you know a friend is waiting for you," Manore says.
by Sarah Klein
From Health magazine
Tuesday, December 16, 2014
The 12 Days Of Fitness
Presenting the 12 Days of Fitness Chart:
As you can see, it's an accumulating circuit. Start on day one with a one-minute plank, and add on a new exercise each day until you finish on day 12 by performing all 12 moves. You'll recognize a number of the movements from the 7-Minute Workout. Since everyone's pressed for time this season, what could be more efficient than a high intensity circuit like this?
So... who's in?
This graphic originally appeared on Tribesports, an online physical activity community
So... who's in?
This graphic originally appeared on Tribesports, an online physical activity community
Reduce Holiday Stress
Talk about stressful. The average American spends 42 hours a year on holiday activities. That's one standard work week spent shopping, wrapping, and returning presents, attending holiday parties, and traveling from place to place. Often these extra activities get squeezed into already busy schedules.
Holiday stress can take many forms. In a survey conducted by Mental Health America, money concerns and chaotic schedules are two of the top sources of holiday stress. Women reported feeling slightly more stressed than men -- and parents in general feel more stressed than most groups.
This year, take the pressure off. Here are eight tips to help you relax this holiday season.
1. Put Stress in its Place: It's Not About the Holidays
People who get stressed out easily are most likely to feel intense stress during the holidays. It's really all about you, and not about the holidays. But there's good news. You can learn to put stress in its place, and take the pressure off throughout the year.
"Stress and distress are often related to worrying about the future or fretting about the past," says David Levingston, LMFT, a licensed marriage and family therapist in Brattleboro, Vt. To find peace and joy in any season, he advises focusing on the present moment.
2. Create the Holiday You Want
"When the holidays come around, there may be pressures pulling you in all directions off your center," Levingston says. He suggests you make clear decisions about how you want to spend your time and resources. Do it early, before the decorations go up around town. Consider what is most important to you. What memories will you look back on when the season winds down?
A little advance planning can help identify areas where you could cut back. Maybe nobody in your family enjoys certain functions. If so, be ready to RSVP with a polite no thank you.
3. Involve Your Kids
"It's a part of all holidays that people get thrown off schedule," says Hinda Dubin, MD, a University of Maryland professor of psychiatry. Dubin advises parents to stick with kids' regular meal and bedtime schedules as much as possible.
Eating and going to sleep at roughly the same time each day is good for children, Dubin says. Kids feel more secure when their days follow a predictable order. It improves their moods, and helps to create a peaceful household. Of course, a regular schedule isn't always possible during the holidays. You can offset holiday chaos by involving your children in holiday planning. Having a say in the planning can help your kids feel more in control during busy times.
4. Beware of Shopping Pitfalls
Shopping -- especially if you're worried about money or getting elbowed in the stores -- can drain the fun out of the holiday season. People who focus on gifts generally feel less holiday cheer than those who spend more time with close friends and family.
Also, despite your best efforts, your gifts may not express your love as well as you hope. According to a survey by Consumer Reports, up to 49 million people get gifts they don't want each year. Some people donate their holiday duds to charity, return them, or try to sell them on eBay. A few even post photos of "bad gifts" online. So, think about what your loved one truly enjoys. Perhaps lunch out together would be appreciated more than a scarf.
5. Get Creative in Your Gift Giving
Many families have had to cut back on holiday gifts. If this includes you, have a family meeting and get creative. "Some families draw names and each person buys for one person. Some families do handmade gifts or coupons," Dubin says. A coupon might be good for a massage or night off from doing the dishes, for instance. You don't have to go into debt to make the holidays special.
6. Play Games
Games can keep things fun and light at family gatherings. "Games are a good way to connect with each other and engage your mind, body, and imagination," says Levingston. The game is up to you. You can play games indoors or out, and they can be anything from a walk, treasure hunt, cards, or charades. "The key thing is, you are in the moment."
7. Postpone Family Feuds
There is a reason many people equate holidays with family strife. "When you have a group of people in a small area and everyone expecting to have a great time, it is almost a set up for arguments," Dubin tells WebMD. With so much emotion and expectation, the holidays are not the best time to work things out. If old family baggage surfaces, plan to talk after the festivities wind down. "It's better to address emotional issues in a more relaxed, private setting," Dubin says.
8. Have Compassion for Yourself and Others
Even if you shop less and focus on family time, stressed-out friends, in-laws, and co-workers may still come calling. How can you be a good friend and keep your calm?
Try not to take things personally. Levingston says that's one of the most important skills you can learn to reduce stress. During the holidays in particular, he says, most people are trying to get their needs met. Maybe it's their need for love or simply for validation. "Even if someone is being a jerk or insensitive, it is their way of trying to get their needs met," Levingston says.
So try not to think about how people "should be." Accept them as they are, and release the tension from your body. "I think when we can see where people are coming from, there can be less frustration and more compassion," Levingston says.
By Joanne Barker
WebMD Health News
Holiday stress can take many forms. In a survey conducted by Mental Health America, money concerns and chaotic schedules are two of the top sources of holiday stress. Women reported feeling slightly more stressed than men -- and parents in general feel more stressed than most groups.
This year, take the pressure off. Here are eight tips to help you relax this holiday season.
1. Put Stress in its Place: It's Not About the Holidays
People who get stressed out easily are most likely to feel intense stress during the holidays. It's really all about you, and not about the holidays. But there's good news. You can learn to put stress in its place, and take the pressure off throughout the year.
"Stress and distress are often related to worrying about the future or fretting about the past," says David Levingston, LMFT, a licensed marriage and family therapist in Brattleboro, Vt. To find peace and joy in any season, he advises focusing on the present moment.
2. Create the Holiday You Want
"When the holidays come around, there may be pressures pulling you in all directions off your center," Levingston says. He suggests you make clear decisions about how you want to spend your time and resources. Do it early, before the decorations go up around town. Consider what is most important to you. What memories will you look back on when the season winds down?
A little advance planning can help identify areas where you could cut back. Maybe nobody in your family enjoys certain functions. If so, be ready to RSVP with a polite no thank you.
3. Involve Your Kids
"It's a part of all holidays that people get thrown off schedule," says Hinda Dubin, MD, a University of Maryland professor of psychiatry. Dubin advises parents to stick with kids' regular meal and bedtime schedules as much as possible.
Eating and going to sleep at roughly the same time each day is good for children, Dubin says. Kids feel more secure when their days follow a predictable order. It improves their moods, and helps to create a peaceful household. Of course, a regular schedule isn't always possible during the holidays. You can offset holiday chaos by involving your children in holiday planning. Having a say in the planning can help your kids feel more in control during busy times.
4. Beware of Shopping Pitfalls
Shopping -- especially if you're worried about money or getting elbowed in the stores -- can drain the fun out of the holiday season. People who focus on gifts generally feel less holiday cheer than those who spend more time with close friends and family.
Also, despite your best efforts, your gifts may not express your love as well as you hope. According to a survey by Consumer Reports, up to 49 million people get gifts they don't want each year. Some people donate their holiday duds to charity, return them, or try to sell them on eBay. A few even post photos of "bad gifts" online. So, think about what your loved one truly enjoys. Perhaps lunch out together would be appreciated more than a scarf.
5. Get Creative in Your Gift Giving
Many families have had to cut back on holiday gifts. If this includes you, have a family meeting and get creative. "Some families draw names and each person buys for one person. Some families do handmade gifts or coupons," Dubin says. A coupon might be good for a massage or night off from doing the dishes, for instance. You don't have to go into debt to make the holidays special.
6. Play Games
Games can keep things fun and light at family gatherings. "Games are a good way to connect with each other and engage your mind, body, and imagination," says Levingston. The game is up to you. You can play games indoors or out, and they can be anything from a walk, treasure hunt, cards, or charades. "The key thing is, you are in the moment."
7. Postpone Family Feuds
There is a reason many people equate holidays with family strife. "When you have a group of people in a small area and everyone expecting to have a great time, it is almost a set up for arguments," Dubin tells WebMD. With so much emotion and expectation, the holidays are not the best time to work things out. If old family baggage surfaces, plan to talk after the festivities wind down. "It's better to address emotional issues in a more relaxed, private setting," Dubin says.
8. Have Compassion for Yourself and Others
Even if you shop less and focus on family time, stressed-out friends, in-laws, and co-workers may still come calling. How can you be a good friend and keep your calm?
Try not to take things personally. Levingston says that's one of the most important skills you can learn to reduce stress. During the holidays in particular, he says, most people are trying to get their needs met. Maybe it's their need for love or simply for validation. "Even if someone is being a jerk or insensitive, it is their way of trying to get their needs met," Levingston says.
So try not to think about how people "should be." Accept them as they are, and release the tension from your body. "I think when we can see where people are coming from, there can be less frustration and more compassion," Levingston says.
By Joanne Barker
WebMD Health News
10 Ways to Avoid Holiday Weight Gain
Experts say portion control is key when the temptations are endless.
1. Never Arrive Hungry
New York psychologist Carol Goldberg, PhD, says planning ahead can help you maintain discipline in the face of temptation. "Don't go to a party when you're starving," she warns. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.
2. Divert Your Attention
Many people forget that there's more to a holiday party than food, Goldberg tells WebMD. "Don't look at the party as just a food event," she says. "Enjoy your friends' company or dancing. Focus on something other than food." Chatting is a great diversion, whether you're at a small family dinner or a large party. "Take your mind off of food and focus on the conversation."
3. Pace Yourself
Have you ever tried telling yourself you'll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. "If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food."
To munch at a leisurely pace, Finn recommends putting your fork down between every bite. "This puts you in control."
4. Count Your Canapas
When there are canaps, it's easy to lose count of how many you eat. Keep track by stashing a toothpick in your pocket for each one. Set a limit and stick to it.
5. Outsmart the Buffet
When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. "Go for the simplest foods on the buffet," Finn says. "Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips."
6. Limit Alcohol
Avoid drinking too much alcohol at holiday parties. "It's not just about calories but about control," Finn explains. "If you drink a lot you, won't have as much control over what you eat."
If you feel out of place without a drink, Goldberg suggests sipping water or club soda, "so you have something to carry like everyone else."
7. Be Choosy About Sweets
When it comes to dessert, be very selective. "Limit your indulgences to small portions and only what is very sensual to you," Goldberg says. Her personal rule on sweets: "If it's going to have calories, it has to be chocolate."
What about sampling several desserts, if you only take a tiny bite of each one? "You have to know yourself," Goldberg says. "Some people can eat one bite of something and stop. I don't think most people can do that. "If you know you're the type who can't stop at one bite, you're better off taking a small portion of a single dessert than piling your plate with several treats you plan to "try."
8. Bring Your Own Treats
Whether you're going to a friend's party or an office potluck, consider bringing a low-calorie treat that you know you'll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.
And don't feel your dessert has to be typical holiday fare. "Get away from rigid thinking about what holiday food has to be," Goldberg says. "People love fruit."
9. Limit 'Tastes' While Cooking
If you do a lot of cooking during the holidays, crack down on all those "tastes." "People lose their appetites when they've been cooking because they've been eating the whole time," Finn tells WebMD. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. "Just put the spoon in and taste a little bit," Finn says. "It's not grounds for a big scoop."
10. Walk It Off
Make a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for awhile.
"Get people off the couch and move," Finn says. "Go out for a walk as a family before or after the meal." She says walking not only benefits you physically but also puts you in a mindset to be more careful about what you eat. "There's something about activity that puts you in control."
By Susan G. Rabin, MA
WebMD Feature
1. Never Arrive Hungry
New York psychologist Carol Goldberg, PhD, says planning ahead can help you maintain discipline in the face of temptation. "Don't go to a party when you're starving," she warns. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.
2. Divert Your Attention
Many people forget that there's more to a holiday party than food, Goldberg tells WebMD. "Don't look at the party as just a food event," she says. "Enjoy your friends' company or dancing. Focus on something other than food." Chatting is a great diversion, whether you're at a small family dinner or a large party. "Take your mind off of food and focus on the conversation."
3. Pace Yourself
Have you ever tried telling yourself you'll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. "If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food."
To munch at a leisurely pace, Finn recommends putting your fork down between every bite. "This puts you in control."
4. Count Your Canapas
When there are canaps, it's easy to lose count of how many you eat. Keep track by stashing a toothpick in your pocket for each one. Set a limit and stick to it.
5. Outsmart the Buffet
When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. "Go for the simplest foods on the buffet," Finn says. "Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips."
6. Limit Alcohol
Avoid drinking too much alcohol at holiday parties. "It's not just about calories but about control," Finn explains. "If you drink a lot you, won't have as much control over what you eat."
If you feel out of place without a drink, Goldberg suggests sipping water or club soda, "so you have something to carry like everyone else."
7. Be Choosy About Sweets
When it comes to dessert, be very selective. "Limit your indulgences to small portions and only what is very sensual to you," Goldberg says. Her personal rule on sweets: "If it's going to have calories, it has to be chocolate."
What about sampling several desserts, if you only take a tiny bite of each one? "You have to know yourself," Goldberg says. "Some people can eat one bite of something and stop. I don't think most people can do that. "If you know you're the type who can't stop at one bite, you're better off taking a small portion of a single dessert than piling your plate with several treats you plan to "try."
8. Bring Your Own Treats
Whether you're going to a friend's party or an office potluck, consider bringing a low-calorie treat that you know you'll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.
And don't feel your dessert has to be typical holiday fare. "Get away from rigid thinking about what holiday food has to be," Goldberg says. "People love fruit."
9. Limit 'Tastes' While Cooking
If you do a lot of cooking during the holidays, crack down on all those "tastes." "People lose their appetites when they've been cooking because they've been eating the whole time," Finn tells WebMD. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. "Just put the spoon in and taste a little bit," Finn says. "It's not grounds for a big scoop."
10. Walk It Off
Make a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for awhile.
"Get people off the couch and move," Finn says. "Go out for a walk as a family before or after the meal." She says walking not only benefits you physically but also puts you in a mindset to be more careful about what you eat. "There's something about activity that puts you in control."
By Susan G. Rabin, MA
WebMD Feature
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