But have you been overeating this month?
Most people have. Holiday indulgences are in full swing…between rich party food, dinners and piles of seasonal comfort foods.
Today I’d like to be brutally honest with you...for your own good.
Sure, I could write you a ‘feel good’ article about cutting back a few calories and exercising a few more minutes each day, but I’d rather write something that’s truly helpful and will make a difference in your life.
Here’s the real deal: You abuse food.
That’s right. You’re overweight because you eat too much, and you eat too much because it brings immediate pleasure.
It’s time to admit that this pleasure comes at a high price…
You’ve heard dishes being referred to as ‘comfort food’—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish…
Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women it’s chocolate or other sugary treats. For men it often takes a saltier form.
Think of the last time you ate for pleasure rather than nourishment. Why’d you do it?
Out of Habit: Your body loves routine. If you always snack while watching television then you’d probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.
To Change Your Mood: Does the thought of a cupcake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat—you may be surprised how often you use food to feel better.
Because Everyone’s Doing It: Who can resist comfort food when it’s offered among friends? Peer pressure doesn’t just apply to teenagers—it’s another reason to overeat. Remember that true friends will support your decision to refrain.
Can you remember how you felt after you last filled up on comfort food? If you’re honest, you’ll admit that the stuffed and bloated feeling was downright awful. So why do it?
Come on, where have your eating habits gotten you?
Most people don’t realize it, but the battle to overcome your eating habits is decided by a single body part—and it’s not your mouth. (Your mouth is simply a puppet.)
It’s your brain. Once you’ve made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You’ve proven it time and time again.
So make the decision to give up your unhealthy dependence on comfort food.
There is no better time than now.
Making a change is hard—that’s why I’m committed to being with you every step of the way. Call today to schedule a consultation.
You can end your dependence on comfort food, once and for all.
The time is here for parties, family dinners, and goodies around the house. This is a recipe for disaster, and if you’re not careful it could reverse your fat loss results quicker than you can say Happy Holidays!
I’d like to make it easy for you to stay on track with your healthy eating, even while being tempted by all kinds of holiday foods during this festive time of year, so keep reading for 5 Holiday Party Survival Guide Tips…
Holiday Party Survival Guide Tip #1: Don’t Eat Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep-fried items on the menu. You’ll be leaner, healthier and won’t have greasy fingers.
Here’s a healthier alternative to frying foods… Use a broiler
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.
Holiday Party Survival Guide Tip #2: Don’t Eat White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So, you really may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.
Here’s a healthier alternative to white bread… Enjoy Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.
Holiday Party Survival Guide Tip #3: Don’t Eat Creamy Dressings
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories. Same goes for pasta dishes – avoid the ones with creamy, heavy sauces, as these are simply loaded with extra fat and calories.
Here’s a healthier alternative to creamy dressings… Vinegar Dressing and Red Sauce
Dressing and sauce are meant to lend flavor to salad and noodles, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.
Holiday Party Survival Guide Tip #4: Don’t Drink Sweet Beverages
‘Tis the season for sugary beverages like eggnog, sweet cocktails, and hot cocoa. Just like white bread, these sugary drinks have zero nutritional value – other than calories. The sheer number of sugar grams in one of these beverages is usually the same as dessert! So before you indulge in a sweet drink, consider changing your order to something less sweet, or count it as your dessert.
Here’s a healthier alternative to sweet beverages… sweeten with liquid stevia
Carry a small bottle of water-based, liquid stevia and use a little squirt to sweeten your beverage of choice this holiday season without adding any grams of sugar. Ask for your beverage to be made without sugar, and then sweeten it yourself without any repercussions to your fitness results.
Holiday Party Survival Guide Tip #5: Don’t Overindulge on Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one tip from this article, please let it be to not overindulge on sugar! The holidays are full of sugary treats, so you must make a conscious effort to keep your intake under control.
Here’s a healthier alternative to sweet beverages… enjoy some fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.
Eating right, along with challenging exercise, is the formula for a toned, lean body. Guarantee your results by teaming up with me.
Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and helps you achieve your goals.
Call or email today to get started.
Obesity related diseases are on the rise, as are the number of folks who are just plain unhappy with how their bodies look and feel. Cooking at home seems to be the first step in our road to healthier bodies.
Here are the top 5 reasons that you should starting cooking and eating at home…
Reason #1: Your Health
Hyperprocessed foods are harmful to our health, and that’s exactly where you’ve been getting the bulk of your calories. Even restaurant food that contains fresh produce, chances are high that the produce is not organic, or local or non-GMO. Most of us are eating less than half of the recommended amount of fiber, fruit and vegetables, which eating at home could quickly change.
Simple meals made at home with fresh produce and organic meats or eggs are nutritionally superior to over-flavored, over-processed restaurant food. Not to mention the high calorie beverages and starters that so often accompany a restaurant meal. When you eat at home you take in more nutrient-dense calories that are higher in fiber.
Reason #2: It’s Easy
Eating out so often has conditioned our concept of a meal to be one with complicated flavors and accompaniments. This misconception has made us fear the kitchen. But I urge you to reconsider.
Meals made at home need not mirror those ordered in restaurants. On the contrary, simple is better when it comes to home cooking. Plan your entire meal around a couple of pieces of fresh produce and a wholesome, lean protein. No need for complicated sauces or sides – these are where the harmful calories hide anyway.
Reason #3: It’s Cheap
Fresh, simple ingredients do not cost much. Especially when compared to the cost of prepared meals. Bittman’s advice on ingredient shopping is to, “Buy what you can afford, and cook it yourself. Rice, beans, bacon, salad, bread –few things are cheaper than that.”
Shopping the perimeter of the store is always a good plan. Here you’ll find fresh produce, meats, dairy and seafood. Venture into the aisles for oils and spices to compliment the fresh ingredients.
Reason #4: It’s Proactive
In the US the annual health care expenses related to obesity is $150 billion, according to the Center for Disease Control and Prevention. Worldwide this number is over $1 trillion annually. These numbers are staggering, and sobering when you think of all the individual lives that are being negatively impacted by obesity.
Rather than waiting for you and your family members to experience the health risks related to obesity, start your own mission to cook simple meals at home and redirect your future. Remember the words of Benjamin Franklin, “An ounce of prevention is worth a pound of cure.”
Reason #5: It’s Slimming
Eating at home is also one of the best ways to reduce your body fat. Bittman states that meals eaten at home contain an average of 200 calories less than meals eaten out. Let me tell you, a reduction in 200+ calories per meal will quickly translate to pounds lost!
Start today, and don’t be afraid to start small.
Pick one meal that you’ll make at home either today or tomorrow, and write down your simple menu and grocery list.
And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.
Call or email me today to get started on a fat loss program that really works.