Tag Archives: food choices

Season of “Light”

On your Holiday menu:

One cup of stuffing, 350 calories. Really?

Eggnog, 450 calories in one cup. Seriously?

Pecan pie, 460 calories in one slice. What?

Four sugar cookies, 340 calories. Kidding me?

source; wiki commons Author: Anthony DeLorenzo
Source: wiki commons Author: Anthony DeLorenzo

There are some things you can eat in a moderate amount. There are some things you can substitute a lower calorie version. There are some things that should be off the table – walk away and don’t look back.

Go into the holiday season prepared to know what’s what for you.

Aunt Clara makes the best crab puffs in the known world. This is the only time of year you get them. What’s your plan? Make sure you have room in your daily caloric allotment for a couple. And take your time. If you are going to treat yourself with something special, give its deliciousness the attention it deserves. You didn’t restrain yourself all day so you could gobble those two crab puffs in 3.5 minutes. Take small bite. Enjoy the texture. Swallow, and wait a minute before you take another bite. If you chomp it right down, you will still feel unfulfilled by the experience of eating it.

Substitutions. If you are making your own holiday goodies, or partying where there is a large variety of choices available to you, subbing can be your best bet. There are definitely substitutions that work, and if you’re wanting that holiday yummy, you can try to make it a little less likely to leave you looking like Mr. Claus. Here are some great substitution ideas, and there are plenty more available with a quick search: Healthy Holiday Food Substitutes and Simple Swaps Healthy Holiday Recipes.

If you’re not sure what items should be a flat-out nope, take the time to check out some caloric content lists. I’m always touting the benefit of My Fitness Pal, and Calorie Control has helpful charts as well. Some things might surprise you. When the count on something small is outrageously high, that might be when you say, “You know what? That’s off my menu.” A HUGE psychological tip: Don’t think “I can’t eat that;” think “I DON’T eat that. I choose to treat my body better than that.” Saying no is your choice – be proud of it.

You can make it through the holiday season without needing a new wardrobe as a gift. Educate yourself, know your weaknesses, and make good choices.

Brian can guide you through the snowbanks and icy patches of holiday wellness! Drop us an email to find out more, or sign up for one of our programs today!

Put a Lock on that Trigger

Hi-ho Trigger!

Triggers are anything that can cause a reaction that is difficult to control. Many people who have struggled to maintain a healthy weight know this pitfall. Something happens, and your answer is to eat.

pixabay
source: pixabay

Brian teaches evening classes three nights a week, and gets home late. He’s hungry – he hasn’t eaten since a hurried dinner between clients. But his evening snack is a huge trigger for me. My self-control is at low ebb by that time. It takes a lot for me to resist joining him, and I am too tired to make good choices. I end up binging.

It’s not his responsibility to go without. It’s my responsibility to say no. I have to have a plan in place. Go brush my teeth, to reinforce that I am done for the day. Grab my book, and continue my own bedtime routine. Reserve some of my daily calories, and keep a healthy snack nearby that won’t exceed my allowance. Play solitaire on my tablet, so I start feeling sleepy. Some nights it’s harder than others. But knowing my trigger and having a plan ready helps me stay in control.

Triggers vary from person to person. For some, on the job stress can trigger a binge. Maybe it’s when the kids get off the bus and grab snacks for themselves. It could be simple presence of a certain food – a food that might have been fine in moderation. Learn to recognize yours, and have a plan ready.

Need help making a plan?

Brian can assist, no matter what your trigger might be!

All Calories Are Equal, but Some Are More Equal Than Others

I keep saying that all calories are the same as far as your body’s energy needs and storage capacity are concerned. Your body either burns them as fuel or saves them for later. That’s it.

But we know some food choices are better than others, and that’s where calorie budgeting comes into play.

300 calories in a candy bar are 300 calories.

300 calories in a piece of chicken breast, brown rice, and broccoli are 300 calories.

As far as the energy value – they are identical. If you exceed your recommended caloric intake of that healthy meal by eating it twelve times in one day, those calories will be stored like any other calories.

But I think the difference should be obvious. What is your body going to do with everything that came along with those calories?

Well, it’s going to use the complex carbs for energy. It’s going to use the protein to increase your lean muscle mass. It’s going to provide you with fiber to keep your digestive system rolling along.

There’s not a lot of that going on in the candy bar.

Conclusion – calories are all equal. But the food choices we make to obtain those calories are NOT.

What exactly is your recommended caloric allowance? That depends on many factors: your age, your activity level, your lean body mass, your gender. To find out mine, I asked the man with the plans.  Get your plan and get started today!