Manage your diet during the holidays with these simple tips from our nutrition expert.
By Pamela Ofstein MS, RD, LDN Director of Nutrition Services
It's hard sticking to my diet during the holidays. Any advice on advice on how to manage though this holiday season?
Holidays are full of laughs, good company and of course lots and lots of goodies. Of course, with great foods, there comes great responsibility. Most of us can agree that often some of the best-tasting foods during the holidays are not always the healthiest (don't we wish they were!) but that doesn't mean you have to avoid them all entirely.
We've all been there - that holiday gathering where there are delicious foods to choose from. So which one do you choose? Some of us take a bit more than our stomachs may need, while others will end up taking a bit (a nice little sampling). Too much we know doesn't help with calorie intake and, often, a little bit can end piling up into one big plate. There has to be a happy medium, right?
Avoid temptation? Just go with it? So many choices! But have no fear, there is a way to get through the holidays and keep an eye on consumption.
Here are some tips to help you make the most of your holiday gatherings and still be kind to your waistline:
Be generous with non-starchy veggies. Careful with vegetable dip - remember to dip your veggies and not the other way around!
Avoid fried foods, heavily sauced or gravy covered foods.
You don't have to try everything. If there is a food you aren't really crazy about, skip it.
Share your treats with a friend - makes the portion smaller.
Mingle to keep your mind off all the food; the more you talk the less you eat!
Pay attention to your food. Eat slowly and really savor each bite -you'll be less likely to overindulge.
Stick to your diet soda or -even better -drink water.
If you drink alcohol, limit it to 1-2 drinks for the night.
Most of all, have fun - it's the holidays! Enjoy yourself but don't forget how much work you've put in to your diet and exercise over the year.
Managing the holidays is all about moderation. Remember: it's a short break for a celebration and not a permanent change. There is nothing wrong with enjoying some of the delicious foods offered and if you go off track a bit, get right back on. Don't look back!
1. Post signage in every area in the facility in which members/users may be exposed to an increased risk of injury or jeopardized health as a result of their participation. In this regard, taking a ...
... Health Canada and the PHAC's Integrated Risk Management - Publications
1. Post signage in every area in the facility in which members/users may be exposed to an increased risk of injury or jeopardized health as a result of their participation. In this regard, taking a three ‘‘I’s’’ approach can serve the club well. Inform individuals of the risks involved in engaging in particular activities. Instruct members/users about what constitutes safe usage of an area. Instill within all individuals an awareness of what they can do to reduce their risk of suffering an injury or incurring a health problem in a particular area.
2. Make sure that every member/user receives a pre-activity screening before engaging in a fitness program at the facility. A preactivity screening can help ensure that individuals who partake in a facility’s program offerings, as well as the club itself, are aware of any potential health conditions that might impact a member’s/user’s safe participation in a particular activity.
3. Make sure that every member completes a waiver-and-release before engaging in physical activity at the club. A waiver-and-release is a document that essentially informs members/users what they are getting into, riskwise, and requires members/users to ‘‘waive and release’’ the facility from any liability that might result from their participation in the club’s programs and services.
4. Have a written emergency response system in place. It is absolutely essential that every health/fitness facility has an emergency response system (policies and procedures) in place. This system must be reviewed and practiced regularly, as well as documented.
5. Have a public access defibrillation (PAD) program as part of the written emergency-response system. The key element of a sound PAD program is an automatic external defibrillator (AED) - a device that can detect certain life-threatening cardiac arrhythmias and can administer an electric shock that can restore normal sinus rhythm.
6. Have an incident report process in place. Life does not always unfold as everyone would like it to. Stuff happens. As such, facilities should have incident report processes in place to properly document incidents affecting the health and safety of members/users.
7. Ensure that all employees have the requisite qualifications and experience to safely and effectively perform the responsibilities of their job. Facilities can limit their risk of liability by making sure that all employees are qualified to perform their jobs in a manner that does not compromise the health and safety of clubs’ members/users or their employees.
8. Establish a preventive maintenance program for the club’s facilities and equipment. One of the major sources of liability claims against health/fitness facilities involves equipment that does not function properly or has been improperly maintained. Both elements can be substantially addressed if a club institutes a well-documented preventive maintenance program that is performed on a regular basis.
9. Have a properly documented, Occupational Safety and Health Administration - compliant system in place for the handling of hazardous materials and bodily fluids. At a minimum, such a system should include specific steps to ensure that all employees are aware of and understand the relevant issues attendant to dealing with these materials and fluids and are trained to properly handle them.
10. Focus, focus, focus. Sound risk management must be a focal concern of every health/fitness facility. To do otherwise is fiscally and ethically irresponsible.
James A. Peterson, Ph.D., FACSM, is a freelance writer and consultant in sports medicine. From 1990 until 1995, Dr. Peterson was director of sports medicine with StairMaster. Until that time, he was professor of physical education at the United States Military Academy.
Copyright 2010 by the American College of Sports Medicine.
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At every step of the Contingency Plan implementation, ePHI data ...
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You don't need expensive trainers and a personal chef to get celebrity abs. You just need these three steps!
Fergie Muscle Measure Celebrity Health and Fitness
A while back, I wrote Pro Tips For A Tight, Flat Tummy. My goal was to teach that in order to get a flat and tight tummy, you need to reduce body fat through a calorie-reduced nutrition program, incorporate strength training (2-3 days per week) and cardiovascular exercise (3-5 days per week for at least 30 minutes) to stimulate the metabolism.
If you think 100 or 1000 abdominal crunches a day will give you celebrity abs, then please re-read the paragraph above. I sometimes overemphasize this point because of all the myths we're bombarded with about how to actually flatten the abs.
My goal is to provide you with an abdominal routine that will strengthen and tighten your abs. No anatomy lesson today, just the workout - direct and no nonsense.
The effectiveness of any exercise is based on proper technique, sufficient intensity and intelligent frequency. So work it hard!
1. Reverse Ab Curl
This exercise is for the lower abdominal area. I'm always amazed how many people always start their abdominal routine with some sort of a crunch movement for the upper ab region, yet most of the complaints I receive pertain to the lower portion of the abs.
To perform the exercise, lie on a mat with your back relaxed and your hands on the floor by your hips. Keep the upper back pressed into the floor throughout the exercise. Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. Slowly return to the starting position.
Exhale while lifting your hips and inhale while returning to the starting position. Don't focus on your legs pulling inward. Instead, place all your focus on the lower abs pulling in. It may be difficult to initially concentrate on the area, but once you practice it enough with the correct mental concentration, you'll really feel the area being worked.
2. Double Crunch
The Double Crunch is a great exercise because when performed correctly, it focuses on both the upper and lower abdominal region.
Lie on a mat face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed gently over your chest or on the sides of your head with the finger tips touching gently. Contracting your abdominals, raise your head and legs off the floor toward one another. Crunch hard and tight. I want you to hold the contraction at the top of the movement for one second.
Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck.
3. Bicycle Maneuver
Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises.
Lie on a mat with your lower back in a comfortable position. Place your finger tips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee.
This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.
FREQUENCY:
If you're a beginner, perform each movement slowly and at your own pace. Try for 15-20 repetitions on each exercise and take your time moving from one exercise to the next. Perform only one cycle. A cycle is defined as performing all four exercises in order. Attempt the routine three days per week on non-consecutive days of the week. Don't worry if you can't get the recommended rep range. Do as many as possible with good form and try to increase week to week.
For those with more experience, perform three cycles with one minute rest between each cycle. The key is to keep the intensity level high. As you progress, you'll be amazed at how many reps you can perform and how hard and tight your abs get. Perform the routine three days per week on non-consecutive days.
Remember, work at your own personal fitness level and focus on perfect form to avoid injury and in order to isolate the muscle. Also, don't forget to stretch after every workout for 5-10 minutes.
This routine is effective and produces results when you're consistent on your eDiets nutrition plan and overall exercise program. It's all about balancing all the components to achieve your celebrity abs.
Check with your doctor before beginning any exercise program.
Celebrity Face-Off: Which Celebrity's Abs Would You Most Like to Have?
