Tips to stay on track dur­ing hol­i­day sea­son

Southwest Booster - - NEWS - SUB­MIT­TED

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 rnt­fit­ For more in­for­ma­tion about Curves visit

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