With the holiday season upon us, eating healthfully probably isn’t the first thing on your mind. If you’re like many people, Thanksgiving marks the start of a string of fun festivities that make it easy to overindulge. While the majority of our clients admit they don’t expect to lose weight, and plan to give themselves the license to indulge more than usual this time of year, they also would like to maintain their weight with as little effort as possible.
Here are some tried-and-true tips that we give our clients, which they tell us have been helpful in keeping them on track without having to spend too much time thinking about it.
1. Arrive at the event feeling satisfied. Although it’s tempting to save the calories for the bigger meal, skipping meals backfires and results in consuming excessive calories at festivities—far more than you would have consumed had you eaten the previous meals. There is less room in your stomach for extra junk when you’re stuffed with healthy fare. Plus, when you’re full, you’re less likely to focus on food in the first place. Eat regular meals and be sure to include veggies and fruits, which will prevent your stomach from grumbling and keep your blood-sugar levels stable without adding too many calories.
It’s not unusual for a client to come to us between work and their holiday cocktail parties. To prevent being hungry when they arrive at their party, we have them stop before the party and pick up a hot tea or a decaf coffee and, when possible, some cut up veggies from a local store. This takes the edge off hunger and they can avoid sampling too many appetizers (usually some of the highest-calorie items at the party) due to a gnawing stomach; plus, they can focus on socializing rather than eating.
2. Use our “every other rule” with alcohol. Alcohol increases hunger and it lowers inhibitions. So it makes you want to eat more while also caring less about doing it—plus it’s high in calories. Swap every other drink with a non-caloric beverage. Start with seltzer, iced green tea or water with lime to fill your stomach—and set limits in advance regarding much alcohol you will drink.
Your best bets? Prosecco. Otherwise, go for one small glass (5 ounces) of wine (make it a wine spritzer by adding seltzer to thin out the calories even more) or a light beer in a can or bottle (100 calories).
For hard alcohol, a portion is 1-1/2 ounces, which is the size in a shot glass and contains 120 calories, the same amount of calories in a 5-ounce glass of wine. Many big wine glasses give you 10 ounces of wine, which
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10g Protein 15-45g Energy Bars Natural Flavor PowerBar Nut Naturals Energy Bar is a great choice for use before and duringmoderate intensity exercise or sports likeclimbing, hiking and skiing. The almonds, peanuts, whole oats, along with 10g protein deliver nutritious, long lasting energy and taste great! Try all three varieties: Trail mix, Fruits and Nuts, Mixed Nuts PowerBar Performance System: Designed to help athletes through all phases of athletic activity and competition. The PowerBar Performance System is an innovative three-step guide designed to help athletes and active people navigate through sports nutrition guidelines and product choices for key phases of exercise, and to provide more experienced athletes with the essential tools to optimize their personal sports nutrition program. Before Activity: Start well hydrated-drink fluids before exercise Star
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This is an all natural sports drink. It replaces both the fluid and electrolytes you lose in your sweat while providing just enough calories to help fuel your working muscles. Flavored with only real fruit and containing no artificial colors or preservatives, our drink mix won’t upset your stomach, leave a bad taste in your mouth, or challenge your IQ with tongue twisting chem-lab ingredients. It just works better. Maybe that’s why, for years, top athletes have been secretly replacing their sponsors’ products with drink mix made from Skratch. You Sweat. We Hydrate. We have been taught that sugar is bad for us. I know that because we keep getting asked this question about sugar. But if you lead an active lifestyle, sugar is pretty important. In small amounts during exercise, sugar is absolutely one of the most important and ergogenic* substances out there. Not only is having some calories critical for maintaining blood glucose and exercise performance, a little bit of real sugar paired with sodium significantly enhances the rate of water absorption through the small intestine. This is why clinically based oral rehydration solutions developed by the World Health Organization contain sugar and glucose just like Skratch- it hydrates you better. Which is kind of a good quality to have in a product designed to do just that. Sugar free may be great if you’re sitting on your butt all day, but if you’re working hard and sweating, a bit of sugar will improve your performance significantly.Skratch LabsSkratch originally began in 2008 when Dr. Allen Lim got tired of his athletes complaining about their sports drinks, because think about it: Would you wan’t to listen to pro athletes complain all the time? Didn’t think so. At the time, Lim was working with the Garmin Professional Cycling team as their Director of Sport Science preparing them for the Tour de France. He noticed that many of his riders were watering down their sports drinks to make them more tolerable. Unfortunately, diluting a sports drink also dilutes the electrolytes in it and since the whole point of a sports drink is to replace everything you lose in sweat, the diluted drinks were not working for the riders.Literally starting from scratch, Lim began making different formulations in his kitchen. After hundreds of recipes, he finally hit on something that all the riders loved. Skratch has everything you need to replace what you lose in sweat and, just as importantly, nothing you don’t. Compared to almost any other sports drink on the market, Skratch has fewer calories, more electrolytes, and nothing but actual fruit for flavor. Initially, Dr. Lim just made the mix for athletes he was coaching, but demand grew rapidly by word of mouth so much so that in February of 2012 Lim partnered with a group of close friends to officially launch Skratch Labs here in Boulder, Colorado. Supplement FactsServing Size: 24gServings per Container: 20 Amount per Serving% Daily Value Calories 80 * Calories from fat 0 * Total fat 0g 0% Saturated fat 0g 0% Trans fat 0g * Cholesterol 0mg 0% Sodium 360mg 15% Potassium 40mg 1% Total carbohydrate 21g 7% Fiber 0g 0% Sugars 20g * Protein 0g * Vitamin A 0% Vitamin C 35% Calcium 6% Iron 0% Magnesium 10%* Daily value not establishedThese statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.Other IngredientsCane sugar, dextrose, sodium citrate, citric acid, magnesium lactate, calcium citrate, lemon juice, lime juice, potassium citrate, ascorbic acid (Vitamin C).
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Price: $ 19.50
Zone Perfect All Natural Nutrition Bar Dark Chocolate Strawberry is all the rage. And why not? It’s the indulgent treat you can feel good about. That’s why Zone Perfect created the All-Natural Dark Chocolate Nutrition bars. They’ve mixed the rich, indulgent flavor of dark chocolate with antioxidants (Vitamins C&E and Selenium) that help support the immune system and satisfying protein to make good nutrition easy and tasty. Made with real cacao and a robust dark chocolate taste that will please the dark chocolate lover in all of us. All Natural Patented Nutrition Bar Increase Energy & Vitality! The ZonePerfect Nutrition Bar is your passport to the Zone. The ultimate, all-natural, great tasting, patented way to quickly and easily enter the Zone. The ZonePerfect Nutrition Bar was created by Dr. Barry Sears with a precise ratio of carbohydrates, protein, and fat (40/30/30) including the important Omega 3 fatty acid EPA which we believe helps trigger the burning of stored body fat for approximately three to five hours. The ZonePerfect Nutrition Bar contains the unique Omega-3 essential fatty acid EPA (clinically shown to significantly reduce the incidence of heart disease) and soy protein and soy protein isolates (which have been linked to lowering cholesterol and reducing risk of heart disease.) The Bar also includes 19 essential vitamins and minerals (including over 200% of the RDA for vitamins E and C.) The ZonePerfect Nutrition Bar is designed to be used as part of the Zone Diet, before and after exercise, and for those times when you’re on the go, and it’s difficult to make a Zone meal or Zone snack. No other 40-30-30 bar imitating the ZonePerfect technology compares or even comes close! It’s your body, choose wisely! Excellent Source of Protein (12g) Rich in Antioxidants All-Natural Although the Bar can be used as a meal replacement, it should never be used as the sole source of nutrition. Each ZonePerfect Nutrition Bar is most effective when consumed with 8 ounces of water or a sugar-free, decaffeinated beverage.