Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Sunday, December 18, 2005

Enjoy Holiday Foods Without Gaining A Pound!

Relax your diet, but still stay on track this party season with the 10 golden rules.

The holidays are here! But you probably don't want to pass up those yummy desserts or be locked into a meal plan when there's a scrumptious buffet. With the 10 golden rules for holiday eating, below, you won't have to. Enjoy the season's rich foods -- minus the weight gain!

Follow these golden rules every day.


1. Eat on schedule
Between holiday shopping and running errands, you may not have time to sit down for meals. So keep healthy snacks and meal replacements on hand to eat on the go. Eating every three to four hours means you will never go hungry, and you'll have the energy to complete your to-do list.

2. Pamper yourself
Is food usually your main reward for a job well done? Now is the time to find other ways to pat yourself on the back -- especially this month, when stress levels can peak and food is abundant. Schedule 30 minutes a day for "me time" and spend it watching a favorite sitcom, reading a magazine, soaking your feet, listening to music or taking a catnap.

3. Have dessert every day
Choose something that will satisfy you, and watch your portion sizes. Once you've had your treat, if you're tempted again later, remind yourself that you can have another treat tomorrow. Try:

  • 2 coconut macaroons (2" each)
  • 3 sugar cookies (3" each)
  • 2 brownies (2" squares)
  • A 2-ounce piece of fudge

    4. Stock up on healthy frozen meals
    On days when you've got a million things to do and absolutely no time to cook, pop a healthy frozen entrée in the microwave instead of picking up greasy fast food. Pair it with a four-ounce mini fruit cup, packed in natural juice, to round out your meal. Each of these options is nutrient-rich, and comes out to less than 400 calories.

  • Amy's Black Bean Vegetable Enchilada
  • Gardenburger Sun-Dried Tomato Basil Wrap
  • Healthy Choice Traditional Turkey Breast
  • Lean Cuisine Shrimp and Angel Hair Pasta
  • Weight Watcher's Smart Ones Creamy Parmesan Chicken
  • South Beach Diet Mediterranean Style Chicken with Couscous & Vegetables

  • 5. Get moving

    Try to squeeze in four, five-minute walking sessions each day: Climb stairs instead of taking the elevator, or walk briskly through parking lots. You'll burn up an extra 150 to 225 calories per day.

    6. Dress for success
    The most food your stomach can hold is about four cups (think four tennis balls). Wear a constricting garment -- whether it's a slinky dress, slim-fitting pants, panty hose, a belt or a body shaper -- and you'll feel full even if you just eat half that amount.

    7. Don't go hungry
    It's tempting to under eat during the day so you can splurge at the party. But you'll be so ravenous that you'll end up overeating. Instead, eat balanced meals and a light snack an hour before the party.

    8. Don't stand near the buffet
    Studies show that you're more apt to eat food if it's right at your fingertips. Seeing or smelling food can trigger you to dig in and lose track of how much you eat. Find a quiet space at least several feet away from the food tables, and focus on visiting with friends and celebrating the season.

    9. Don't drink your calories
    Have one cocktail per party, either a 12-ounce light beer, five ounces of wine or a shot of distilled spirits, which are each about 100 calories. Then switch to water or decaf hot or iced tea.

    10. Make the appetizers your meal
    To maintain a healthy weight, most women don't need more than 500 calories for dinner. Each selection from the list below comes close to that amount. Mix smaller portions for variety, and round out your meal with a generous serving of raw veggies.

  • 5 small crab cakes
  • 4 mini quiches
  • 12 medium shrimp with ½ cup cocktail sauce

  • Cheers,

    Eve :-)



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