Peggy's Dance Studio

Enjoy Holiday Foods Without Gaining Extra Weight

(CARLSBAD, CA) - Holiday eating is a double-edged sword. What other time of year are we faced with the most delectable foods while dogged by schedule demands that threaten to usurp exercise altogether?

Truth be told, most people don’t really gain that much weight during the holidays – 1 to 2 pounds according to a National Institutes of Health study. The trouble is that we don’t lose it when January rolls around, and the cumulative effect over several years is significant.

So the best approach is to avoid weight gain now in order to prevent pounds from adding up over time. Easier said than done, says Jazzercise founder Judi Sheppard Missett, but it’s not impossible by a long shot. A little conscious planning can go a long way to keeping your weight from inching up between Thanksgiving and New Year’s Day.

—Keep a food diary. Absent-minded eating can ruin the best intentions, and it’s so easy to do when cookies and candy fill your office or home! You’d be surprised how quickly nibbling can go from 60 to zero when you start to write it all down. A food diary is also extremely helpful for making sure that you’re maintaining some nutritional balance and planning ahead (or compensating) for the occasional splurge.

—Eat often throughout the day. Now this may sound contradictory to what I’ve just said, but small healthy meals curb hunger, keep your blood sugar level and make it easier to say no to those scrumptious chocolate cookies that appear halfway through the afternoon. The operative words here are small and healthy – half of a whole wheat bagel with low-fat cream cheese, yogurt and ¼ cup of dried fruit, an apple dabbed with peanut butter, a small salad with grilled chicken and low-fat dressing – you get the idea.

—Ease off alcohol and other liquid calories. Cocktails, eggnog, specialty coffee drinks and hot chocolate carry a calorie wallop, so drink them sparingly. At evening parties enjoy one or two alcoholic drinks, then switch to sparkling water. Track your liquid calories in your food diary as well, so you know exactly what you’ve consumed.

—Don’t head immediately to the buffet table when you arrive at a gathering. Visit with family or friends, get something to drink and settle in before you start eating. Later peruse the food and fill your plate with fruits, vegetables, lean meats and one or two delectables, then move to another room to nosh and converse.

—Don’t abandon your exercise program. When things get busy, get creative! Organize a family hike to see Christmas lights. Go sledding with your children and get your heart pumping every time you walk back up the hill. Rise 30 minutes earlier than normal to go for a brisk walk. And, whenever possible, schedule a regular workout. Pencil it in between the shopping and the parties, and stick to your plan! It also helps to have a post-holiday exercise goal. Start training now for a 5K run or a ski trip that will happen in January or February.

Whatever form of exercise you choose to get you through this hectic season, it is always important to stretch your muscles after your workout when they are warmer and more pliable.  The following stretch targets the calf muscles and the Achilles tendon, which often become tight due to overuse in workouts, everyday walking, power shopping, and wearing high heels.  It’s perfect at the end of a long workout or a long day. 

Stand on the bottom step of a flight of stairs, on a curb, on a fitness step, or on any other raised, sturdy surface.  Line up your legs so your knees and toes point straight ahead. Lift your body tall, pull your abdominal muscles in tight, and place your hands on your hips.  Slide one foot back until your heel is hanging off the step.  Slowly shift your weight back and press gently into that heel.  Breathe naturally and hold for 15 to 20 seconds before switching to the other foot.  Do not force the stretch -- stretch only to the point of mild tension, never pain.  Repeat as needed throughout the day. 

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,000 instructors teaching 20,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call 1(800) FIT-IS-IT or (760) 476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com