Monday, October 19, 2009

Your Holiday and Post-Holiday Plan

From Thanksgiving to December 25, it’s just parties and dinners with an abundance of rich, irresistible foods. What are you to do? Give up your health goals? Overeat, over-drink and stop exercising?

Well, for those of you who have let yourselves go, follow this Holiday and Post-Holiday Plan:
1. Sorry to tell you this today, but you need to start turning things around again. ASAP. Like, now.
2. Sit down for 10 minutes alone, with pen and paper.
3. Look at your routine for the next 24 hours. Write it down on Your Planned Turnaround Schedule below.
4. What events are planned? What foods will be available? Are drinks involved? Will you be eating leftovers?
5. Plan your eating, drinking and exercising schedule as follows:
6. For eating:
7. Breakfast: if you are eating at home, that’s easy to control. Eat one cup of high fiber cereal and 1% milk, or poached egg with brown toast plus fruit and coffee or tea
8. Lunch: if you are eating at home, that’s easy to control. Take leftovers such as 3 oz. fish on a fresh whole-wheat roll plus 2 cups salad.
9. Dinner: if you are eating at home, that’s easy to control. Heat up 3 oz. leftover turkey, 2 Tbsp stuffing, one potato and 1-cup vegetables.
10. Snacks: Fruit and milk or yogurt.
11. For eating out, you’ll have to muster some control.
12. Breakfast: you can still order a high fiber cereal and 1% milk, or poached egg with brown toast plus fruit and coffee or tea. Even though it’s fun to order pancakes, hashed browns and sausages for breakfast, you’ve been overdoing things and need to cut back. Yes, pigging out is “out.”
13. Lunch: Start with a salad; halve your protein and starch intake of the main course; eat all the vegetables; and fruit for dessert.
14. Dinner: For appetizers, a small vegetable soup; choose the lighter main dish - poached fish rather than ribs; either a small potato, ½ cup rice, 1 slice bread or ½ cup stuffing; plenty of vegetables; and halve your dessert.
15. Alcohol: If drinking was out of control, decide to avoid alcohol until New Year’s Eve. Even then, be sure to drink water when thirsty, then slowly enjoy your drink like the French do ... they can nurse a drink for two hours! If drinking is not a problem, you should stick to the recommended two servings a day for men and one serving a day for women. No, these amounts are not accumulative.
16. Activity: Plan your activity today and get out and do it. Start with at least 30 minutes. You need to get your energy and positive feeling back.
17. Appearance: Aim to look good every day. If clothes have become “snug,” plan to wear a smart party outfit for New Year’s Eve that fits exactly - very motivating
Your Planned Turnaround Schedule

Breakfast:

Snack:

Lunch:

Snack:

Dinner:

Alcohol:

Activity:

Outfit:

Print the above tips out and check off each item each day. If you want to splurge on the 31st, do so and turn it around the next morning. It may take you a week to return to your pre-celebration night.

Be sure you aren’t in the statistics of those who gain ten pounds every holiday season and keep it on. Enjoy your good shape this year!


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