Don't Slack Off

Exercise is more important than ever during the holiday season.

Our routines are disrupted by extraordinary social obligations, shopping, fixing up the house for company, and maybe also year-end personal business and work demands -- all of which conspires to take the wind out of our sails in the realm of exercise.

But in fact we need to make exercise a real priority right now. Otherwise the pounds will pack on, our sleep will be disrupted and our stress levels can get into the danger zone.

There are a couple of built-in "positives" about the season that can make exercising easier. The weather, for one: in some parts of the country, winter has not locked itself in and your local conditions might actually be perfect for long walks, hikes or jogs--whatever your fitness level permits.

If you have a yard, raking leaves or prettying up your landscape can be great exercise, or if you live where winter is already rearing its head, then snow removal (done carefully) really burns calories, too.

Even shopping can provide exercise opportunities. Get to the mall early and do a couple of (or a few) loops around the shops before you slow down to hit the stores. Instead of trying to find a parking place near a store entrance, go to the farthest outer corner of the lot and walk. Walk back to the car with purchases and return again. Take the stairs rather than escalators or elevators within the mall or department stores.

Because of all the social outings we're getting into, I have been ramping up my exercise time by small increments. In addition to a morning walk of 45 minutes, I try to take a 15-minute walk at lunch. On weekends, I bump that 45 minutes up to 60 minutes and also hit the gym. I try to jog part of the way and/or add more hills into my route.

Holiday travel is another potential saboteur of exercise. Depending on the location and circumstances, I will look for a gym or at the very least be sure that I walk a lot, and at an aerobic pace for at least 30 minutes a day.

Bottom line: be vigilant about looking for exercise opportunities wherever you can find them. Five or ten minutes here and there add up over the course of a day, and your body will thank you come New Year's Day!

More holiday survival tips

This is a guest post contribution by Tiffany Matthews:

Tiffany Matthews is a freelance health writer with 20 years of medical experience. She contributes health and medical articles to Healthline.com on a regular basis.

 AVOIDING HOLIDAY WEIGHT GAIN

Many Americans can put on an average of three to five pounds during each holiday season, and some add even more weight. No wonder: everywhere you look there are yummy treats just waiting to be eaten and if you do not eat them, someone else will.

If you want to avoid holiday weight gain – and what healthy foodie doesn’t?—you don’t have to completely deprive yourself of a few sweet treats and rich, delicious foods. After all, a tiny bit of indulgence once a year is not such a bad thing.  But when you are baking and eat half the gingerbread men right off the tray, or you eat more candy than you put in the candy dishes you are filling, you might be in for a bit of a tough time this holiday season.

It is possible to enjoy holiday treats without gaining more than a pound, and for some lucky people not even that. Here are a few suggestions.

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Tips to Avoid Holiday Weight Gain

●    Always Eat Before You Go – Never show up at a friend’s house or a party with an empty stomach. Always eat a healthy, light meal or large snack before you leave home. That way you will be full and less tempted to eat a large amount of calorie heavy foods.

●    It is a Party, not an All you can Eat Buffet – If you can remember that one sentence, you will be less tempted to gobble up all the goodies. There is more to a holiday party than eating, so be a nibbler not a binger. Mingle and visit with people, dance, play games or sing songs. Find something you can do that will keep your mind off the food!

●    Outsmart the Buffet - When dinner is served buffet- style, use the smallest plate available and do not stack your food; limit your helpings to a single story. Go for the simplest foods on the buffet: fresh fruits, vegetables, and shrimp cocktail are good choices. Watch out for sauces and dips.

●     Be Selective About the Sweets – Take small portions and only choose your real favorites.

●     The most important thing to remember when attending a holiday event where the food seems to be the focus is that there are plenty of other things to do. Socializing to keep your mouth busy as opposed to chewing is a useful strategy that will pay off for you on January 1st.

Don't slack off!

Exercise is more important than ever during the holiday season.

Our routines are disrupted by extraordinary social obligations, shopping, fixing up the house for company, and maybe also year-end personal business and work demands -- all of which conspires to take the wind out of our sails in the realm of exercise.

But in fact we need to make exercise a real priority right now. Otherwise the pounds will pack on, our sleep will be disrupted and our stress levels can get into the danger zone.

There are a couple of built-in "positives" about the season that can make exercising easier. The weather, for one: in most areas, winter has not set in and in fact the temperatures and dryer conditions are perfect for long walks, hikes or jogs--whatever your fitness level permits. That's changing now, alas, but you can still find reasons to exercise outdoors.

If you have a yard, raking leftover leaves can be great exercise, or if you live where winter is already rearing its head, then snow removal (done carefully) really burns calories, too.

Even shopping can provide exercise opportunities. Get to the mall early and do a couple of (or a few) loops around the shops before you slow down to hit the stores. Instead of trying to find a parking place near a store entrance, go to the farthest outer corner of the lot and walk. Walk back to the car with purchases and return again. Take the stairs rather than escalators or elevators within the mall or department stores.

Because of all the social outings we're getting into, I have been ramping up my exercise time by small increments. In addition to a morning walk of 45 minutes, I try to take a 15-minute walk at lunch. On weekends, I bump that 45 minutes up to 60 minutes and also hit the gym. I try to jog part of the way and/or add more hills into my route.

Holiday travel is another potential saboteur of exercise. Depending on the location and circumstances of your travel, look for a gym or at the very least try to walk a lot, and at an aerobic pace for at least 30 minutes a day.

Bottom line: be vigilant about looking for exercise opportunities wherever you can find them. Five or ten minutes here and there add up over the course of a day, and your body will thank you come New Year's Day!

More Holiday Survival Ideas

Going to parties? Eating at restaurants? Family feasts to attend (and/or host)? Candy turning up from Santa? Too busy to exercise, too stressed to sleep enough? The list of challenges to our health during the holidays is very long indeed. What's a healthy foodie to do?

Let's start with the parties. If it's potluck (or even if it's not and you know the hosts well enough to bring a dish to add), my strategy is to bring something that is going to improve the health profile of the buffet table. Truth be told, I almost always bring a veggie dish because so many parties would have nothing vegetable if it weren't for my contribution. The idea here is not to forego all holiday treats -- there'll be plenty of that -- but to make sure you can balance some of the high-calorie goodies with more nutritious dishes.

My veggie dishes are always appreciated and get eaten as fast as anything else on the table. I'm not saying bring cut up celery and carrots (not that there's anything wrong with that), but instead, use your imagination with winter veggies such as Brussels sprouts, acorn or butternut squash, or year-round favorites like broccoli or green beans. Just don't add cream of mushroom soup or other fat-laden ingredients.

While you're attending the family gatherings or parties with friends, here's a list of appetizers that are the ones to go for -- and a few to avoid.

The good ones:

1. Crudites--Yes, the cut-up raw veggies, but without unhealthy dips. Hummus and yogurt based concoctions are good-for-you dips for veggies.

2. Mixed nuts -- Nuts are filling and very tasty; be careful not to go overboard though, since they are full of calories. Go for unsalted nuts if at all possible. You won't get as thirsty for more caloric beverages (why do you think bars put out bowls of salty snacks but to make you drink more?), and too much salt is not beneficial to your health.

3. Smoked salmon -- because of its high Omega-3 fatty acid content. It's tasty too, but of course also expensive. You won't be tempted to overeat this because there's probably not going to be a whole lot of it!

4. Grilled figs and blue cheese -- kind of an odd choice (who has access to fresh figs this deep into cold weather?), but Andrew Weil recommends figs for their vitamins and fiber along with "a little bit" of the cheese for calcium and protein. Sounds good to me!

Those to avoid? Dips, cocktail franks and mini-meatballs, anything fried, and foie gras or other liver-based pates and dips.

Holiday survival, Part 1

Here we are in the middle of prime shopping/decorating/socializing/travel time. We may be running on overload, trying to get everything done in time, and hoping to make this the best holiday (or Christmas) ever. How to avoid letting it overwhelm us? Here are a few ideas.

1. Give yourself a spending budget and stick to it. You don't have to get anal about it and make a list of how much you'll spend on each gift, decoration, party, etc. But do have an overall idea of what you can afford to spend this season so that the January bills don't land you in the dumps, emotionally as well as financially.

2. Don't expect too much from the holidays. Your family will probably not solve all its issues; peace on earth (or even in your household) probably won't come to pass. The TV ads showing blissful family reunions are just marketing--not what our real lives are or need to be.

3. Practice patience, kindness and understanding. You can become a little bit of Christmas cheer by cutting the other guys some slack. Slow down by just 5 mph on the road, and let that car coming out of the parking lot get in front of you. Be generous in little ways -- for instance, carry dollar bills or $5 bills (whatever you can afford) in your coat pocket for panhandlers. You'll make the fellow (or lady) happy, and reap your own emotional rewards.

4. Take care of yourself--eat right, exercise, minimize caffeine, don't drink too much  alcohol, and find at least a half hour per day to do nothing.

MORE TIPS TO COME THIS WEEK...........HAVE A GOOD ONE!

Healthy Foodie Holiday Survival Guide -- Part 2 (Party Time)

Going to parties? Eating at restaurants? Family feasts to attend (and/or host)? Candy turning up from Santa? Too busy to exercise, too stressed to sleep enough? The list of challenges to our health over the next six weeks or so is very long indeed. What's a healthy foodie to do?

Let's start with the parties. If it's potluck (or even if it's not and you know the hosts well enough to bring a dish to add), my strategy is to bring something that is going to improve the health profile of the buffet table. I almost always bring a veggie dish because many parties would have no vegetables if it weren't for my contribution. The idea here is not to forego all holiday treats -- there'll be plenty of that -- but to make sure you can balance some of the high-calorie goodies with more nutritious dishes.

My veggie dishes are always appreciated and get eaten as fast as anything else on the table! I'm not saying bring cut up celery and carrots (not that there's anything wrong with that), but instead, use your imagination with winter veggies such as Brussels sprouts, acorn or butternut squash, or year-round favorites like broccoli or green beans. Just don't add cream of mushroom soup or other fat-laden ingredients.

What to go for at the buffet tables:

1. Crudites--Yes, the cut-up raw veggies, but without unhealthy dips. Weil suggests a yogurt dip, and I would add hummus as a good-for-you dip for veggies.

2. Mixed nuts -- Nuts are filling and very tasty; be careful not to go overboard though, since they are full of calories. Go for unsalted nuts if at all possible. You won't get as thirsty for more caloric beverages (why do you think bars put out bowls of salty snacks but to make you drink more?), and too much salt is not beneficial to your health.

3. Smoked salmon -- because of its high Omega-3 fatty acid content. It's tasty too, but of course also expensive. You won't be tempted to overeat this because there's probably not going to be a whole lot of it.

4. Grilled figs and blue cheese -- kind of an odd choice (who has access to fresh figs this deep into November?), but even dried figs are super for their vitamins and fiber along with "a little bit" of the cheese for calcium and protein. 

And to avoid:

Dips, cocktail franks and mini-meatballs, anything fried, and foie gras or other meat pates.

Holiday Survival Guide, Part 6: Staying Fit in Cold Weather

This dilemma stretches well past the holiday season: how do we stay fit when it's cold, dark and (worse) icy outdoors?
I am a dedicated exercise fanatic, and I'll bundle up and head outdoors even in the coldest weather. But I'm a complete coward about treading on ice. Since winter weather also brings out the cave-man instinct to eat more--storing up calories until the spring--we had better figure out how to burn off the hearty foods we're consuming. Here's my advice for all healthy foodies (including aspiring ones) to consider.

1. Get outdoors, even for short bursts. Put your exercise clothes out at night so first thing in the morning you can jump right into them and out the door. Fifteen minutes in the neighborhood makes a great start to your day. I'll go out saying to myself "just fifteen minutes" but once I've warmed up, that 15 stretches into 20, 30 or more. Do what your schedule will allow, and something is always better than nothing. Add a short walk at lunchtime and another one after work, and you're getting a decent amount total.
2. Join a gym, sign up for Jazzercise classes, get into mall walking -- in short, you do need a backup for times when outdoor exercise is just not an option. At least in Cincinnati (and probably elsewhere, too), fitness clubs over-expanded in the boom years before the crash of '08, and most are desperate for new customers. If the deal they offer you is too expensive, talk them down. It's really doable!
3. If all else fails, exercise inside your own house or apartment. Get free workout DVDs from the library or find exercise shows on cable television. This is not something I've ever had much interest in, but I know people who swear by their own private indoor workouts. A treadmill or elliptical trainer in the basement works for some folks, too.

Whatever you decide, make yourself a promise to get off your duff and shape up -- if in fact you're not already in the fitness habit. (If you are, bravo!)

I had a Jazzercise instructor once who used to motivate the class by saying if we work harder we can EAT MORE. She had us trained to call out those last two words in unison. I can think of no better reason to work fitness into my day than that very thing -- now I can EAT MORE. Woo-hoo!

Healthy Foodies' Holiday Survival Guide -- Part 5 : Managing Stress

Thanksgiving weekend segues into prime shopping/decorating/socializing/travel time. We all run on overload for the next few weeks. How to avoid letting it overwhelm us? Here are a few ideas.

1. Give yourself a spending budget and stick to it. You don't have to get anal about it and make a list of how much you'll spend on each gift, decoration, party, etc. But do have an overall idea of what you can afford to spend this season so that the January bills don't land you in the dumps, emotionally as well as financially.

2. Don't expect too much from the holidays. Your family will probably not solve all its issues; peace on earth (or even in your household) probably won't come to pass. The TV ads showing blissful family reunions are just marketing--not what our real lives are or need to be.

3. Practice patience, kindness and understanding. You can become a little bit of Christmas cheer by cutting the other guys some slack. Make the effort--you'll reap emotional rewards.

4. Take care of yourself--eat right, exercise, minimize caffeine, don't drink too much (despite what my little clip-art above says), and find at least a half hour per day to do nothing.

Healthy foodies' holiday survival guide -- Part 3 (Drinks)

I'm sharing this from Dr. Andrew Weil's website. Here are four healthier choices when it comes to holiday party drinks. Red wine and Champagne are among my own favorites. Of course, moderation is key here, too.

1. Sparkling non-alcoholic punch. The calories can vary, but most holiday punch can easily be diluted with additional sparkling water to reduce calories and sugars. If you are making your own punch at home, use unsweetened cranberry juice concentrate.
2. Red wine. The antioxidant activity of red wine has been linked to heart health benefits, reduced stress, and even preserving memory. Limit yourself to a six-ounce glass, which typically has about 120 calories.
3. Hot toddy. A combination of lemon, honey, cinnamon, cloves and brandy, this beverage has between 100 and 150 calories and provides some vitamin C thanks to the lemon juice.
4. Champagne. This celebratory drink has about 90 calories in a four-ounce glass.

Healthy foodies' holiday survival guide -- Part 2

Exercise is more important than ever during the holiday season.
Our routines are disrupted by extraordinary social obligations, shopping, fixing up the house for company, and maybe also year-end personal business and work demands -- all of which conspires to take the wind out of our sails in the realm of exercise.
But in fact we need to make exercise a real priority right now. Otherwise the pounds will pack on, our sleep will be disrupted and our stress levels can get into the danger zone.

There are a couple of built-in "positives" about the season that can make exercising easier. The weather, for one: in most areas, winter has not set in and in fact the temperatures and dryer conditions are perfect for long walks, hikes or jogs--whatever your fitness level permits.

If you have a yard, raking those leaves can be great exercise, or if you live where winter is already rearing its head, then snow removal (done carefully) really burns calories, too.

Even shopping can provide exercise opportunities. Get to the mall early and do a couple of (or a few) loops around the shops before you slow down to hit the stores. Instead of trying to find a parking place near a store entrance, go to the farthest outer corner of the lot and walk. Walk back to the car with purchases and return again. Take the stairs rather than escalators or elevators within the mall or department stores.

Because of all the social outings we're getting into (already--weeks before Thanksgiving!), I have been ramping up my exercise time by small increments. In addition to a morning walk of 45 minutes, I try to take a 15-minute walk at lunch. On weekends, I bump that 45 minutes up to 60 minutes and also hit the gym. I try to jog part of the way and/or add more hills into my route.

Holiday travel is another potential saboteur of exercise. Depending on the location and circumstances, I will look for a gym or at the very least be sure that I walk a lot, and at an aerobic pace for at least 30 minutes a day.

Bottom line: be vigilant about looking for exercise opportunities wherever you can find them. Five or ten minutes here and there add up over the course of a day, and your body will thank you come New Year's Day!