Many people want to know how to keep the pounds off this holiday season. The average person will gain SEVEN POUNDS between Thanksgiving and New Years Day! In my opinion it all starts with the purchase of Halloween candy. This survival guide will provide tips on how to stay healthy this holiday season. So, put down the left over Halloween candy and eggnog and read on!

• Follow a consistent exercise plan. Exercise releases endorphins and other “happy hormones” in the body, promoting a feeling of well-being. Because of this, exercise will help you feel your best when holiday stress kicks in. Many people will wait until January 2009 to start an exercise regimen. Beat the resolution rush! If you start your exercise program in December, think how much you could accomplish!
• Eat 5 mini meals a day. Never go to a holiday party hungry! The worst thing to do is not eat leading up to a holiday feast. This can cause overeating. Spacing your 5 mini meals out over the day will help keep you never hungry and never full. This way you will not pack in the calories that cause unnecessary weight gain.
• Avoid leftovers. Day after day of eating leftovers can give a whole new meaning to “butter ball!” The calories WILL add up. There are 3500 calories in one pound. One pound of food is easier to consume then you think. According to the National Institutes of Health, the average number of calories consumed by one person during a typical holiday dinner feast is 7100. WOW!
• Practice portion control. You may be around new foods or your favorite foods. Some foods youmay only get this time of year. Measure out reasonable portions. You should not feel that you have to eat all you can because it is there. Teach yourself that these particular foods will be back again whenever you want! Share recipes so that you can make your favorite holiday dishes all year round!
• Stay away from the goodies everyone brings into the office! The office is where everyone brings their party leftovers in addition to celebrating with holiday luncheons and cookie parties. Giving in to all the goodies that circuit in and out of the office will cause unwanted holiday weight gain. Keep it clean Monday through Friday. Be the one who brings in the healthy dish!
• Pack snacks when holiday shopping. Because long lines and traffic are inevitable during the holidays, carry healthy snacks such as raw nuts, protein bar, fruit, and trail mix. This will help keep your energy up for more shopping plus keep you away from all the extra calories that are packed into food at the mall eateries.
• Make a holiday dinner with a healthy twist! When possible, avoid adding butter to holiday dishes. Place the butter dish on the side so that each guest can portion out their own serving. Provide at least two steamed vegetables to serve with dinner. Serve fruit as an option for dessert. When baking, make healthy substitutions. Instead of using one large egg, use two large egg whites. Use skim milk (fat free) instead of 2% whole milk. Natural applesauce can even be a substitute for cooking oil.
• Get enough sleep! While sleeping the human body performs daily maintenance and healing. Sleep deprivation weakens the immune system, preventing the body from being able to ward off infections and viruses, and affects the chemical balances within the body. According to The National Sleep Foundation, there is no magic number as to how much sleep the body requires. Each individual needs a different amount of sleep. It all depends on you!
• Drink enough water! The human body is made up of 60 to 70 percent water. Winter weather is very dry so it is important to put that moisture back into your body. In order to get the proper amount of water, keep water bottles in your car, purse, and office and with you while shopping or exercising. Staying properly hydrated will help keep your energy levels up to make sure you can grab those great holiday deals!

Everyone at Beyond Fit, Inc. would like to wish you and your family a healthy, happy holiday season. Happy Holidays!

Article written by:
Angela M. Romano, B.S. Exercise Physiology,
Parillo Master Trainer and Nutritionist
Owner of Beyond Fit
112 Connolly Road • Fallston, Maryland 21047
For more information, please call 410-877-1595.
www.gobeyondfit.com