Holiday Tips – Let’s fight the battle of the Bulge during party season!

Hey All!
It’s the holidays and the world seems to be covered in chocolate!!  Everywhere I go, whether it is a friend’s house or work I am confronted with candy, cookies and other indulgences.  What do I do?  I am like everyone else, I eat.  I try my best to eat in moderation and sometimes I do well, other times I don’t.  So I thought it would be helpful to go online and look for some tips on how to win or at least fight the battle of the bulge during the Holidays.

  1. Before you go to a party, eat something healthy so you are already partly full.
  2. Drink water in between alcoholic drinks
  3. Pop a mint or a piece of gum in your mouth before you enter a party
  4. Eat vegetables first
  5. Take only 3 bites of a dessert 
  6. Choose only the items you REALLY want

Here are the lowest calorie cocktails

  1. Vodka and club soda or seltzer with a lemon or lime
  2. Bloody Mary (extra spicy)
  3. Glass of Pinot Noir or Champagne
  4. John Walker Black  or Rum and Diet Coke
  5. Scotch on the Rocks
  6. Light Beer

I found these pictures from the My Fitness Pal Blog (this is a free App that I highly recommend to all my clients that are tracking calories.)  I found these pictures of party plates really helpful.

 

Delicious Protein Packed Trail Mix

My good friend Karen Edge is the “snack lady” of our Fitness Department.  If I’m hungry at work or need nutritional or fitness advice.  I go to my pal Karen!  This stuff is SO good I had to get the recipe from her and share!!

1/2 cup of dried cranberries

1/2 cup of raisins

2 cups of large flake unsweetened coconut (toasted or untoasted)

1 cup of almonds

1 cup of dark chocolate chips

1 cup of toasted peanuts

1 cup of toasted pecan halves

1 cup of pumpkin seeds

1 cup of sunflower seeds

1 cup of walnuts

Toss all ingredients in a bowl and store in a airtight container at room temperature for up to 2 weeks.

 

Muscle is Beautiful

DSC_0095Muscle is beautiful in my opinion and for most of my adult life I have been trying to build more.   At age 47 things are starting to move south, so I figure…… if I build up the muscle in my legs I won’t have saggy knees!  No brainier!  lol!

The key is not only weight training but in what we eat.  The eating part is a little more tricky for me.   I have been doing more reading on the subject and I have included a few tips and links in case you are trying to build as well.  I realize that 2 of these articles are from Men’s Health.  But remember Ladies, muscle is NOT just for men!!

http://www.menshealth.com/mhlists/gain_ten_pounds_of_muscle/Eat_More.php

http://www.muscleandfitness.com/nutrition/gain-mass/build-muscle-stay-lean-meal-plan

http://www.menshealth.com/nutrition/muscle-building-foods.

The next piece of the puzzle is how we train AND rest.  I prefer CrossFit training, a nice mix of weight training and endurance training.

Compound exercises, such as squats, step-ups and lunges, coordinate your leg muscles to work together. These exercises often mimic the foot positions and movement patterns that are common in most daily activities and sports.

Read more: http://www.livestrong.com/article/453291-the-best-ways-to-build-up-leg-muscles/#ixzz2mssap12r

Happy building 🙂