The Minefield of the Holidays

by Melissa Beaugrand, Personal Chef SOMA GET FIT

Why do we overeat?

There are as many answers to that question as there are people that overeat.  Sure, there are some repeating themes, but, for me the answer revolves around comfort, good food, and the joy of celebration and being social.

How does one not overeat?  The answer to that is easier.  It is about awareness and intent.  You must be aware of why you do what you do before you can change it.   If you are not sure about yourself, give yourself a pass this year.  Just behave as you normally would while you go to holiday parties and eat out.  Become “a watcher” of yourself.  No judgment, no beating yourself up, no sacrificing.  Just do as you wish.  The only caveat is that you have to then think.  Your job is to watch yourself closely.  Then later, think about how you felt before, during, and after your actions.  Was it a compulsive non-chewing-get-as-much-down kind of eating, or was it more of an oh-my-god-this-is-so-good-I-want-more kind of eating, or perhaps it was a where-did-all-that-food-go type thing.  It might have even been an instance where you were having so much fun you forgot to eat.   We have to figure out why and when we eat and learn about ourselves before we can make any kind of decision as to how we want to change our behaviour.

Once you are clearer about your emotions and actions, you can see if they are in balance with what your body and your mind want/need.  Hopefully, they are the same with you (they are NOT with me).  If so, your job is easier, because the process becomes then about intent.  It is much easier to be mindful when you are clear as to what you want.  Walking into a party where there is your favorite food is a different experience when all you can think about is how you DON’T want to eat that whole vat of nachos.   If your intent is broader than that in perhaps something like, “I want to have a good time tonight and I don’t want to obsess about the nachos, so I will concentrate on dancing as much as I can and talking to _____ (in other words – fun!) because otherwise it is going to feel like a weight around my neck.”.

As I get older, I realize that it is not so much that I have to eat more to enjoy more during the holidays.  Sure, there is only one Thanksgiving feast a year, but it is EVERY YEAR!  I can enjoy it a little bit without feeling stuffed like the turkey was.  It is not a matter of more is better.  Actually, I have found that I enjoy it MORE when I eat LESS!  It is not my last meal after all, and I used to eat like it was.  Food is a gift, and I love it, but you definitely can have too much of a good thing.

It takes some mental work to become a watcher, then to have the consciousness to want to make changes and the fortitude to make them.

Happy Holidays to all of you.

This entry was written by mbeaugrand, posted on December 10, 2009 at 1:15 pm, filed under Food, Nutrition, Santa Barbara and tagged Food, Holidays, Melissa Beaugrand, Nutrition, SOMA GET FIT. Leave a comment or view the discussion at the permalink.

Intermezzo

by Janet Rifkin, Ph.D.

I was going to write about our rafting and hiking trip in the Grand Canyon where I put Scott’s program into an action-packed adventure. But before I do that, I thought a more immediate update would be in order. Having been “in training” with Scott for the months of September, October and ½ of November, I needed to head back to Massachusetts for 5 weeks which meant that I would be without my trusted guide. I had made lots of progress in those weeks with Scott-improving cardio-vascular conditioning, improving flexibility (I have already admitted in previous posts that I have the tightest hamstrings and calves on earth,) and had also begun-at Scott’s suggestion, a nutrition/exercise program (with an amazing woman named Teri Tom)  that would help me lose those 8 pounds I had gained while sitting behind my desk as a college dean (By the way, for the record,  I am 62 and don’t want to look like I’m 40 or 50, but I don’t want to look like I’m 80.)

All was going amazingly well before I left California. I was disciplined, committed and focused. But how would it be when I left this environment without my support team. More importantly, how would I do on my own, over Thanksgiving where I would be hosting a feast for 15 people, cooking all the traditional stuff that people want and expect, and wanting to start drinking early enough in the day to temper the inevitable tensions of large family gatherings?  So, here’s how it went. Let’s just call it a “good news/bad news” outcome.

The Good:

1. I went to my local gym 4-5 times a week and kept up with my cardio.

2. I followed Teri Tom’s nutrition plan pretty well, and didn’t eat too too much on Thxgiving.

3. I kept in touch with Scott via email and text which made me remember that he was still an important part of my world, that I would be seeing him again soon and that I’d better not let him down because that would be disappointing myself.

The Bad:

1. I didn’t focus enough on stretching and my tightness is in high gear.

2. I am slouching more than I did before I left LA

3. The afternoon drinking (couldn’t help it) on Thxgiving didn’t stop family craziness (although-still it was mostly fun.)

I’m headed back to LA in a week and already have scheduled multiple sessions with Scott. Let’s see what his reaction is when we start-up again….

This entry was written by scrawford, posted on December 4, 2009 at 10:52 pm, filed under Fitness, Hiking, Life is Fitness, Los Angeles, Nutrition, Outdoors and tagged Bodywork, Fitness, happiness, Hiking, Holidays, Janet Rifkin, Los Angeles, Nutrition, training. Leave a comment or view the discussion at the permalink.

Don’t get mistaken for Santa this Holiday Season!

A better balance during the Holiday Season

by Rich Fahmy

Ah yes, the holidays! Parties, gatherings and get-togethers all with one main event: your family? Nope, the food. Here are a few tips on eating less and moving more during the Holidays to help you survive the annual pre-resolution calorie debacle.

The idea is to burn either as many, or more calories than we eat this holiday season. This means we’ll either lose weight or at the very least maintain it. Finding the right energy balance of calories in versus calories out will be your best defense against looking more like the jolly guy in the red suit. So these tips are broken into two sections: burning more calories and eating fewer calories.

Burning more calories…

Park farther away from the mall even if the parking happens to be great

Take a few laps around the mall before you begin shopping

While you’re closing out the year at work…

Use a restroom farther from your desk than usual

Stand up and pace for phone calls that last 5 minutes or longer

While you’re on a conference call, do squats, lunges, jog in place, exercise with hand weights, just move more (you’re on mute anyway!)

Instead of a text/IM/intercom page/phone call/email, actually walk over to a co-worker’s desk and speak in person

While you’re eating on the go in between all the shopping and errands, walk into the restaurant instead of the drive-thru

When you’re cleaning house for the big shindig, use your non-dominant hand to vacuum, wipe, sweep, etc. The awkwardness of it will burn more calories than usual

Take along some bands or light dumbbells on vacation and be sure to be active while away, even if it’s nothing but a simple walk with a loved one

Be the person that passes out the presents and cleans up afterward

Offer to help with kitchen clean up duties

Eating fewer calories…

Before you go to a party, eat a healthy snack! The fuller you are before you arrive, the less munching you’ll do

Stay hydrated! Our body can mistake thirst for hunger, so keep the water flowing and avoid that classic pitfall

Brush your teeth after meals; the change of taste in your mouth will signal you’re full

Whatever you do, distract yourself from being near the buffet or snack table, focus on keeping a ten foot perimeter around it

Bring healthy dishes and snacks to the pot-luck

Go after leaner cuts of beef and poultry, and load up on veggies to keep you full

If you are to snack on some fudge, cookies, and so on, take only a few pieces, put them on a plate and WALK AWAY, do not graze at the table. This also assumes only ONE trip to the table.

Put these strategies to use and avoid having to say “Aw heck, I blew it! I might as well let it all loose till my New Year’s resolution!”

Have a safe and joyous Holiday Season!

Until next time,

Rich

About the author: Rich Fahmy, M.S. is a respected industry authority on personal training. He owns Oracle Fitness Education, a company that provides continuing education designed for fitness professionals. Visit www.oraclefited.com for more information.

This entry was written by rfahmy, posted on at 12:42 am, filed under Food, Life is Fitness, Nutrition, Press and tagged calories, Holidays, Nutrition, Oracle fitness, Santa, SOMA GET FIT. Leave a comment or view the discussion at the permalink.