Vol. 3, No. 12
Dec. 18, 2006

Happy Holidays

I've devoted this LifeBeat Fitness issue to helping you get on the right track in 2007 – with a dash of humor to keep things in perspective...

Although eating healthy knows no season, the New Year lends itself to goal setting and the reestablishment of good habits that fell by the wayside in lieu of convenience. Truth is, it takes no longer to eat healthy than it does to eat junk. Aim for healthy food choices 80 percent of the time and you'll be on the right track. The same holds true for exercise: no one is "perfect" 100 percent of the time. No excuses this year: you can do it!

Wishing you a healthy, Happy 2007!

Linda

'Tis the Season to Get on the Right Track

For many people, the start of another year signals new beginnings, a fresh outlook and a look at ways to make the year ahead better than the one before. (Unless you plan to continue lounging on the couch eating chicken wings, drinking beer and blaming everyone else for your weight gain. In which case, you may want to skip this article.)

Forget the usual weight-loss goal. Instead, focus on eating better and healthier by changing your attitude towards food and you'll end up weighing your perfect weight. Trust me. Allowing a bathroom scale reading to determine your mood for the day is downright silly. How much of that weight is fat? Muscle? Water? Eat right, exercise regularly and your weight will settle on a number that's healthy for you and your activity level.

Here are few ways to start yourself on the right path:

1. Designate certain zones food-free. Eat only in the kitchen or dining room.

2. Eat only when you are physiologically hungry: if a craving is "above the neck" as in "I want something to eat but I don't know what…" as you rummage through the refrigerator, it's not true hunger.

3. Keep a "reverse food journal," where you list the foods you craved but didn't eat

4. Don't play the diet game: stop blaming others or your environment for your inability to adapt good eating habits. Take responsibility.

5. Acknowledge your eating "secrets" that prevent you from making progress

6. Know why you want to eat healthier and make a list you put on your refrigerator: for example:  I eat smaller portions because I want to lose weight and be healthy for my children.   

Home Workouts that Work

Let's face it: stepping into a gym after the holiday season takes the bravery of a superhero. You may find that, somewhere between fighting for a parking space and wiping other peoples' sweat off of an exercise bench, you've lost your motivation. Besides, maybe fat and flabby will be the new trend this year. Since that's an unlikely scenario, you have to look at your choices: get to the gym during off-peak hours or try exercising at home.

Here are a few tips to help increase your chances of success:

1. Exercise first thing in the morning, before you find excuses

2. Make your workouts a priority and schedule them into your planner as you would an important business meeting

3. Invite a friend to join you in your workouts -- someone who will hold you accountable, not your friend who would rather you joined him on the couch with a platter of nacho chips

4. Play upbeat music for motivation, or wear an iPod if others are sleeping

5. When weather permits, bring all or part of your workout outside for variety

6. Choose a space that's well-ventilated, well-lit and a pleasure to work out in

7. Hire a personal trainer to show you the ropes or purchase a basic workout DVD to get started. When you exercise at home, the only sweat you wipe up will be your own.   

Keep Your Sense of Humor

This was sent to me by a LifeBeat subscriber, reminding you to have fun and enjoy, too!

Holiday Party Tips:

1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact, if you see carrots, leave immediately. Go next door, where they're serving rum balls.

2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it's rare. In fact, it's even rarer than single-malt scotch. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip

3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on.

4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.

5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?

6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.

7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention.

8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?

9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all costs. I mean, have some standards.

10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Re-read tips; start over, but hurry, January is just around the corner.

We offer this article on a nonexclusive basis. You may reprint or repost this material as long as Linda Melone's name and contact information is included.

Thanks! LM