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What to Do About Holiday Eating…

Battling those Holiday Pounds!

Studies show the average weight gain around this time of year among those who are weight conscious is five to ten pounds. Those who are not concerned about weight could gain a whole lot more.   So what’s the answer?  Avoid all the delicious, good food surrounding the various holidays this time of year.  Dramatically cut back on everything else.  If this was the answer, the holiday weight gain statistic would not exist.  Forgo the food connected with our holiday celebrations and you might as well skip the whole holiday season.  Since becoming a hermit is not the healthy answer for  weight and body composition maintenance, we must find another answer.

That solution, in a nut shell (pardon the pun) is variety and moderation.  Specifically, the number of meals you eat per day will definitely influence pending weight gain.  Even the most meticulous calorie counters realize that they need a specific amount of calories per day.  So they save up their calories for that one special meal.   Have you every skipped breakfast or only had a light snack to eat before Thanksgiving?  It seems to makes sense.  If your limit your calories to 1,500 a day, why not in one delicious, holiday splurge. The problem with this calorie math is  your body is only capable of processing food at a specific rate.  For example: if a man is dying of dehydration, it will not benefit him to connect a fire hose to his mouth.  The water just can get in that fast.  Therefore, to be in energy balance, over the time it takes to consume a meal and the time it takes to digest and absorb that meal, we should be burning close to the same amount of calories.  It is not the amount of calories we eat per day that matters but, the amount of calories and nutrients we consume per meal.

So how do we apply this to the holiday season.  Don’t think your doing well by sleeping late, skipping meals, waiting for that one big meal.  Don’t set your body up for laying in the couch, watching television while it attempts to process this breakfast-lunch-and-dinner-in-one.  You’ve just lowered your daily calorie expenditure, increasing the chance that your body will store most of what your eating as fat.

Skipping meals and then exercising very hard, right before the big meal increases calories burned but, if you haven’t eaten very much since the night before, you could actually slow your metabolism, burning muscle.  Exercise helps curb the appetite in some people but, actually increases it in most because of the temporary calorie deficit.

The right way:  Your body likes routine.  If you normally get up at a certain time, get up at that time.  Try and eat as soon as you wake and eat breakfast, snacks and lunch like you normally would.  If exercise is part of your routine, then keep it there.  If it is not, this is not the day to start.  Eating meals at the time you normally eat them will actually raise metabolism (compared to skipping) and give you nutrients and calories when your body needs them.  This will reduce cravings and hunger before your holiday meal, especially if you have a snack or meal right before you get together.  Don’t deny yourself the traditional holiday foods.  Fighting to avoid them usually ends up in one or two melt downs that are worse than if you served yourself with various samples.  The key is portion control and variety.  A plate that has a little of everything is better than a plate that only has the biggest baked potato.  Try and put a little of everything on your plate, even if you don’t particularly care for something.  The more you try new and different foods, the more likely you are eating a balanced meal.  Don’t use the biggest plate, either.  Choose to fill a smaller plate or, when given a larger one, fill your plate out to the sides. Try not to stack food high.  Keep it all the same level.  If there is a boarder or pattern in the china, attempt to serve yourself within the lines.  Be sure to get some protein, carbohydrate, vegetable and a little fat.  Drink between eight and sixteen ounces of fluid with your meal, water being the first choice.

With a snack before, a full day of eating, routine exercise and a well balanced plate, we should all survive the holidays with little weight gain and a good taste of everything.  Having a little of everything eases the pressure of trying to decide what to eat, satisfies your taste buds and balances your meal.  Have fun with family and friends this holiday season but, not at the expense of  growing out of those jeans around New Years resolution time.  Good luck and God Bless!!

Jeff Kotterman is the recommended Sports Nutritionist for several fitness based businesses.  He is an experienced instructor whose research has benefited the health of thousands clients.   If you have questions or would like a program developed specifically for you call (858) 694-0317, e-mail: jeff@trisystem.com or at www.trisystem.com

The problem with a healthy lifestyle program is…

The problem with a healthy lifestyle program is that if you ask most people if they follow a healthy lifestyle, they would say YES! And they're not even close.

 

We are just fooling ourselves.  For the first time in history, if the statistics are not changed, this generation may outlive their children.  Did you comprehend that last sentence?  We may soon be burying our children from epidemic diseases like diabetes, obesity and heart disease.  We are already seeing it from cancer!  Visit a children's hospital.  Ask St. Jude's Cancer Center for Children.  You can stand by and let it happen, or you can do something about it right now!

  • Do the hard thing!  Get the right eating plan…and follow it!

  • Get on a progressive fitness plan that you will do most days…and do it!

  • Take high nutrient, low calorie anti-oxidants to help clean the free radicals out of our bodies!

 

Oh, yeah, that's the TriSystem Program.  It's been around for almost 20 years and it has radically changed the lives of those who are committed to change.  It keeps changing everyday.  If you've been on the program before, you better get an update because, things have… radically changed!

The Choice is yours: Heart Disease or Cancer:  Pick one!  or NOT.

In San Diego?  Time to come in and get on track before Halloween candy, Football parties,  The Election, Thanksgiving leftovers, Christmas Party Bonuses, Christmas Dinner Leftovers, Hanukah, Quanza and New Years Hangovers pick one for you!  Call 858-694-0317.

Don't want to come in?  Too far away?  Become a platinum member and get what a real Healthy Lifestyle Program Is! Click Here.

Heart Disease or Cancer: Pick one! or NOT!

Let's forget about the economy or the election or gas prices for one minute.  Don't you realize that there is something much more important going on here? All these other things are distractions.  They may even be distracting you to the point of death.  Yes, death!  Sound extreme? Well it isn't.  Take a moment to receive this reality check.  Regardless of all the medical advancements, research, new medications and treatments, the American lifespan has decreased by as much as 5 years. (references for this article provided at the end).

Here are the facts:

  • heart disease is the leading cause of death in America

  • cancer is the second leading cause of death in America

  • cancer is the leading cause of death in American children, ages 1-14

 

 

Get ready!  If you haven't mourned the premature lose of a friend or family member, the odds are, you will in the near future.  I've dealt with cancer myself in 1998.  Between my family, my clients and my church, I deal with several people a day fighting the battle against these two leading killers.  It's simply overwhelming.  The damage these diseases are causing is widespread.  A solution to these health problems would have such an economic, social and even spiritual impact, it would change the world. 

What would the world be like with no Heart Disease or Cancer?

We already spend millions and millions of dollars in treatment and research for the cure.  What can we do more?  What if it was already out there?  Well It is!  Yes, I said… it is.  No this is not some magic pill.  No it's not from a late night infomercial or multi-level–marketing company.  This is REAL!

The Facts:

  • 80% of all heart disease deaths can be prevented through this method!

  • 80% of all cancer deaths can be prevented through this method!

That's right.  Most of the deaths in American can be prevented if we just implement this method today.  The problem with the method is that it is difficult to do and, even if you implement this protocol, there are still 20% who will still get these diseases.  So what if you or a member of your family are part of that 20%?  Is it still worth trying something difficult to do in order to prevent suffering and premature death?  You tell me!  I'd hate to be one of those people with regrets.  What's worse than dying from a degenerative disease is facing the fact that you may have prevented it.  That is much harder than doing what it takes to keep these diseases away.

The answer…

The method…

The protocol…

Is radically changing the way you eat.  It is committing to vigorous exercise most days a week.  It is being conscious of your environment and what you expose yourself to.  It is paying attention to the water you drink, the air you breath and the sleep you get.  It is being conscious of what you expose your body to, inside and out.   The main problem with this solution is that it is summed up in an easy answer called a healthy lifestyle program.

The problem with a healthy lifestyle program is that if you ask most people if they follow a healthy lifestyle, they would say YES! And they're not even close.

We are just fooling ourselves.  For the first time in history, if the statistics are not changed, this generation may outlive their children.  Did you comprehend that last sentence?  We may soon be burying our children from epidemic diseases like diabetes, obesity and heart disease.  We are already seeing it from cancer!  Visit a children's hospital.  Ask St. Jude's Cancer Center for Children.  You can stand by and let it happen, or you can do something about it right now!

  • Do the hard thing!  Get the right eating plan…and follow it!

  • Get on a progressive fitness plan that you will do most days…and do it!

  • Take high nutrient, low calorie anti-oxidants to help clean the free radicals out of our bodies!

 

Oh, yeah, that's the TriSystem Program.  It's been around for almost 20 years and it has radically changed the lives of those who are committed to change.  It keeps changing everyday.  If you've been on the program before, you better get an update because, things have… radically changed!

The Choice is yours: Heart Disease or Cancer:  Pick one!  or NOT.

In San Diego?  Time to come in and get on track before Halloween candy, Football parties,  The Election, Thanksgiving leftovers, Christmas Party Bonuses, Christmas Dinner Leftovers, Hanukah, Quanza and New Years Hangovers pick one for you!  Call 858-694-0317.

Don't want to come in?  Too far away?  Become a platinum member and get what a real Healthy Lifestyle Program Is! Click Here.

Check out tomorrow's post for a video on the same subject!

 

References:

NASN Personal Trainer Text: Principles and Labs for Fitness and Wellness, 11th Edition, 2012, Werner W. K. Hoeger, Sharon A. Hoeger , Wadsworth, Cengage Learning, Belmont, CA 94002-3098

 

 

Are you on Vacation? What about Mobile Food Component Choices?

Are you on Vacation? Not Cooking at home?

Your long weekend could really use some mobile protein.  This is where my friends, Egon and Eric of Nutrimart have several products, just for this purpose.  The hardest part of traveling is mobile protein. Yes, you should have protein in every meal when possible.  Don't skip a meal if there is simply no protein.  Here are some mobile meal components:
 
Mobile/Convenient Proteins:
 
NutriMart
Quest bars (1 bar is a serving)
Whey Protein (1/2 scoop is a serving)
Complete Cookies (1/2 is a serving)
Liquid Isopure (1/2 bottle is a serving)
 
Supermarket/convenience store
Greek Yogurt (4 oz)
Cottage Cheese (4 oz.)
Edemame (4 oz)
Hardboiled egg
Turkey Sandwhich (1/2)
Albacore Tuna Packets or single serving cans
 
Mobile/Convenient Fats:
Walnuts (tbs.)
Almonds (tbs.)
Peanuts (tbs.)
Macadamian nuts (tbs.)
Order olive oil and vinegar on a salad, out (tbs.)
 
Mobile/Convenient Carbs:

all fruits and Vegetables (limited to 2 cups per meal)

Refreshing Summertime Snacks That Help You Lose Weight!

 

Refreshing summertime snacks that help

you lose weight!

 

 

Who doesn't love snacking? A great trick to staying lean for your summer is keeping healthy, refreshing snacks on hand. Eating often, especially incorporating fresh fruits and veggies is known to speed up your metabolism and keep you energized! These low calorie nibbles will satisfy your taste buds so you're not eyeballing those forbidden sinful temptations. These healthy snacks will fill you up and burn off quick, leaving you feeling refreshed, not weighed down! 

 

Watermelon

 

Sweet, crisp, quenching! Watermelon is SO refreshing on a hot summer day. Scoop it in to balls and keep it chilled in the fridge. The high volume due to the water content will make you feel full as well as hydrated. One cup of balls is just 46 calories with 21% of your daily value of vitamin C! Great for a fun snack or if you're still hungry after a meal!

 

 

 

 

 

 

Jicama

 

This root veggie sort of tastes like a cross between a raw potato and an apple. Crisp and firm but juicy with a pleasantly mild sweetness. 1 cup has just 46 calories and is very filling. Also 6 grams of fiber and a whopping 40% of your daily vitamin C! Jicama is delicious on it's own but for a kick you can add cayenne pepper which works as a natural appetite suppressant. Sprinkle it along with some lemon juice and salt and you have yourself a tasty low calorie FILLING summer snack!  Add some almonds and a low fat protein like Greek yogurt and you have a balanced snack!  

 

 

 

 

 

 

 

Yogurt Veggie Dip

 

 

This flavorful dip is high in protein, low in fat and super easy to make! Keep this in the fridge and you will be eating a lot more raw veggies! 1 cup fat free or 2% Greek yogurt, 1 tbsp onion powder, 1 tbsp chopped dried onions, 1 tsp garlic powder, 1 tsp lemon juice, 1 tbsp chopped chives and a few drops of setvia. 

 

 

Stevia Lemonade 

 

I have to admit, stevia is one of those things that has to grow on you. You might not like it at first if you try it paired with the wrong thing. For example it doesn't shine so much in coffee or green tea, but it is excellent in citrus! Once you acquire a taste for stevia and learn what it goes well with, you may never go back to table sugar again! Let me tell you, it tastes GREAT in lemonade!!! And did you know lemon juice have very little calories but it makes you feel full? It also alkalizes your body, has cleansing properties and is packed with vitamin C among MANY other health benefits. Make a big batch of this and I promise you; you will be drinking a lot more water and you won't be as hungry throughout the day.

 

For one large glass squeeze 1 whole lemon in about 12 oz of water and add about 16 drops of stevia. Add fresh mint leaves or crushed ginger for something extra! One glass is just 15 calories containing 50% of your daily vitamin C value!

Note:[Jeff advises men to limit their stevia intake to less than 1 tbs. per day]. 

 

 

 

 

Sweet Tuna Crunchers

 

You might be thinking, "I'm not a big fan of tuna". I was like you once. This tuna is different!!!! I am about to share with you one of my most favorite secret recipes. I got it from my best friends mother and ever since I tried it for the first time; hooked! What's unique about this tuna salad is that it's sweet and not fishy at all because I add….drum roll please…..pineapple! The intensely sweet acidy essence of the pineapple perfectly balances the salty fishiness of the tuna. Using drained, crushed pineapple blends with the texture of the tuna so well that your kids, husband and/or friends won't even know it's in there. They will wonder what the heck it is about THIS tuna that makes it SO fresh and delicious! And when you replace the mayonnaise with Greek yogurt this snack is GREAT for the figure! 

 

2 5oz cans tuna (solid white is best)

1 15 oz can of crushed pineapple (VERY well drained)

4 or 5 tbsp Greek yogurt

dash of salt & pepper (if desired)

Optional:

Dried cranberries, diced apples, chopped walnuts, celery

 

(Serve atop cucumber slices cut in thick round pieces

or slice cucumber lengthwise, scoop out seeds and serve taco style)

 

These are some great ideas from your friendly TriSystem Fitness Chef, Monique Michaud.  Want more of my recipes?  Become a member of my Trisystem Cafe` Club, where all the real cool "Foodies" go for some of my best recipes and food secrets as well as my opinion on restaurant dishes.  For a short time, Club membership is only $10.  Click here!

 

Call 858-694-0317 to schedule a session where I cook for you.

 

 

What Bars and Shakes Should I Choose?

The Skinny on Shakes:

I've reviewed a lot of shakes and drink mixes.  My TriSystem Pre and Post workout shakes (members get my shake recipes on their menus.  Click here to become a member) are designed to not be refrigerated.  They are just a mix of powders that you can put in a shaker bottle and just add water when you're about to drink them.  Another option for the shakes are meal replacement packets by  Lee Labrada. They come in a box and you can also put them in a shaker bottle or water bottle.  Already made drinks that are liquid need to be refrigerated and are more expensive, generally  One that does not have to be refrigerated , but tastes best cold is the Isopure Zero Carb Liquid protein.  These are in glass bottles and work well with fruit and a few almonds.

 

The Deal With Bars:

Many bars have bad fats in them that could increase inflammation and actually store more fat.  Stock up on the Perfect Food Bars, they are made right here in San Diego.  Most Henry's stores have them. Check out the store locator on their website, http://www.perfectfoodsbar.com.  The Heart Thrive bars are also a "better bar"  the best place to get them is online at http://www.suncakes.com/Heart%20Thrive%20nutrition.htm.  They need to be refrigerated to last.  I order a lot and freeze some.  These are my first choice bars.   If you just can't find the time to get them, my second choices, for convenience are: 1.  A Clif Builder Bar or (3rd choice) just a Clif Bar or a Small MET-Rx Bar. These can be found in most grocery stores, even convenience stores and gas stations, but they are not as good as the Perfect Food Bars or the Heart Thrive for clean, non-GMO eating on the go.

 

Secrets to Eating Better Than Before!

To connect with Santos, my client seen above, visit his website at www.santosministries.orgSantos also works with drug and alcohol rehab resources.  Feel free to contact him anytime.

Before Jack LaLane died, I had a chance to talk with him in a radio interview. I asked him this question: "What do you think is harder to do: exercise correctly or eat right? You'll never guess what he said. In another post, I'll share a link to that interview. Our opinions differ in this question. Exercising 5 days a week is great for fitness, you only have to make the right decision 5 times in a whole week. Eating correctly is a little more challenging for me because I eat 5 or 6 times a day. That's 30+ correct decisions per week. Not only do I have to choose to stop and eat at the right time, I also have to choose to eat the right foods in the correct portions. That's a lot more decision making!
That is why you need to plan what your eating for the day. You need to know what you're going to eat before its time to eat. And it's gotta have the right nutrients in the right portions for the right amount of calories. That way each meal, your keeping your metabolism up while fat burning and muscle building at the same time. That is why I created the Cafe Club. We need to have a place to go that knows who we are, what we like, what we need and most of all…. What we should eat! Want to know what you should eat? Become a member:

To get the Premium TriSystem experience, join my Platinum Club, click here.

To focus on your food, join my Cafe Club, showing you what's the best for your body to eat, click here.

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