Tips to stay on track during holiday season
Curves of Swift Current is offering up six simple solutions to help health conscious individuals stay on track during the holiday season.
While the holidays can be the most wonderful time of year, with cooler weather, family gatherings and delicious foods, they can also be a minefield for those looking to maintain their weight-loss and fitness goals. Katie Mitchell, director of fitness, and Amanda Turner, registered dietitian, with Curves International, Inc. offer the following tips to help stay on track with food and health goals:
1. Eat before you go to a party: Never go to a party hungry. Eating a high-fiber or protein-based snack like a turkey rollup and an apple will help fill you up and ensure your blood sugar levels stay consistent – preventing over indulgence in calorieladen party foods. Simply take four oz. of turkey slices and two tsp. of whole grain mustard, spread the mustard on the turkey, roll and enjoy. Slice up an apple if you are still hungry.Once at the party, make sure to drink a glass of water before you grab a plate.
2. Bring your own healthy item: When you are invited to a party, take a healthy dish with you. This will ensure there is at least one healthy food option at the party.
3. Measure your portions: Using measuring cups and spoons, rather than eyeballing and guessing, will help with portion control. If you are out and about and can’t measure, use these basic measurement estimators: A fist = one cup; palm sized = approximately four oz. of a meat portion; deck of cards = three oz of meat; tip of thumb = one tbsp; tip of pinky = one tsp; tennis ball = one fruit serving, golf ball sized = two tbsp.
4. Keep a food diary: Keeping a food diary, either online or in a journal, can help you keep track of your weight-loss goals. In fact, some research has shown that those who keep a food journal lose up to twice as much weight. Recording your food intake can also help you think twice about that extra serving of mashed potatoes at dinner. Be sure to enter your food intake online right after a meal or event.
5. Avoid liquid calories: Liquid calories do not satisfy your hunger as much as solid foods. It is best to choose calorie-free beverages like water, unsweetened-tea, black coffee, and seltzer water for beverages. If you plan to drink alcohol, limit yourself to a single five oz. glass of wine, a 12 oz. beer, or a small cocktail with one oz. of liquor. If you prefer mixed drinks, try a calorie free mixer like soda water with lemon or lime wedges, crystal light, or diet options rather than regular options.
6. Add activity: Look for efficient and effective workouts. Seek a fitness program that combines strength training with cardio – you need it all in order to protect and increase muscle, burn fat, strengthen the heart and lungs, and promote flexibility. Check out clubs like Curves for a 30–minute, fullbody workout, plus ideas for meal plans, support and motivation.
“While we are here for our members year-round, we know how hectic and tempting the holiday season can be. At Curves, our members can get the help they need to stay on track with their weight-loss and fitness goals,” said Curves of Swift Current owner. “In particular, Curves Complete offers weekly check-ins to help keep members accountable to a Coach and to themselves, which we know to be a valuable tool for success.”
For more information about Curves of Swift Current, located at 330 Central Ave North, Ste 2, contact a Curves of Swift Current staff member at 306-773-7773 or firstname.lastname@example.org. For more information about Curves visit www.curves.com.