It is November! Overeating is just around the corner!. To prevent that for you, I asked our fitness and nutrition guy at FireStarter to share some success tips for the holidays. Here you go.

It is fairly common for all of us to gain weight over the holidays. If you spend a few minutes thinking about the things that you could do to prevent this you may be able to avoid that lethargic feeling that generally arise in January after a two or three week period of over-indulgence and an accompanying 5-10 pound weight gain. Here are 10 tips to help you avoid that post News Years Day slump.

1. PACE YOURSELF. Don’t give yourself the green light to be a glutton. The holiday parties usually start the second week in December and run through New Years Eve. Don’t make every party an “all you can eat” buffet where you are trying to get your money’s worth. Try taking a few deep breaths before you dive into the buffet line.

2. AVOID THE “WHITE STUFF.” Look for foods that are minimally processed like meat, chicken or fish dishes, shrimp cocktail and the veggie tray. Steer clear of the bread products and the sweets.

3. NO CHRISTMAS COOKIES FOR BREAKFAST. If you end up with friends and neighbors dropping off the goodie plate don’t feel obliged to eat it all in one day or at every meal. Hint: if fudge becomes a breakfast food that is probably a bad sign. Bag some of the goodies and freeze them for later in the New Year.

4. DON’T DRAW ATTENTION TO YOURSELF. If you are trying to watch your diet and you go to a party don’t tell everybody. First of all, nobody wants to hear about your issues. Second of all, rather than support, you will undoubtedly receive lots of reasons why that is crazy and you should enjoy yourself.

5. EAT BEFORE THE PARTY. If you are concerned that the party you are attending won’t have any healthy options for you then eat beforehand and just pick at the food that is served at the party.

6. DON’T DRINK ON AN EMPTY STOMACH. Alcoholic beverages are very high in calories (i.e. 9 calories per gram, the same as fat). They also cause your sugar level to drop which makes you hungrier and creates stronger cravings. You would be better off having some food (I am not talking about the cheesecake) in your stomach before you start imbibing.

7. NEW YEAR’S RESOLUTION. Make your New Years Resolution now to be healthy. Don’t wait until the New Year to build your recovery plan. Sometimes that simple mind set goes a long way in modifying your behavior.

8. MAINTAIN YOUR BLOOD GLUCOSE LEVELS. Again, lots of sugary items and alcohol will create large swings in you blood sugar levels. This creates cravings, both physically and emotionally, and will routinely result in you over-eating near the end of
the night. Balance those items out with some heavier items that contain some elements of protein and fat. An example would be some nuts, cheese or even a meat dish.

9. NO DOUBLE DIPPING. If you are going to multiple parties or events during the day don’t eat at every one. Decide which part is going to be your meal for the evening and stick to it.

10. HAVE A PLAN (THIS IS THE MOST IMPORTANT ONE). Remember, you are in charge of your health and what you put in your mouth. Decide ahead of time how the next few weeks is going to go down. Don’t fall into this “helpless” approach of eating everything in sight because you couldn’t help yourself. You should be able to enjoy a few delicious desserts but be selective and don’t let it become a complete food orgy.

Mike Neller attended the U.S. Naval Academy where after graduation he served as a submarine officer for 28 years and commanded the nuclear powered ballistic missile submarine, the USS FLORIDA (SSBN 728). Mike has over 30 years of experience in the area of sports, health and fitness. He has been a competitive athlete at the collegiate level and coached at the High School level. He was a Navy Fitness Instructor for over 10 years and has worked as a personal trainer with a certification from the Cooper Institute of Aerobic Fitness in Dallas Texas. In the late 90’s he developed and ran a remedial fitness program for Navy personnel who failed to meet the Navy’s physical fitness requirements. This program was unprecedented in that it achieved a nearly 100 percent success rate. As a Nutritionist he has a Master of Science Degree in Holistic Nutrition from the Clayton College of Natural Health, is board certified in Nutritional Wellness from the American Association of Naturopathic Physicians, and holds a Master Herbalist Certification. He is available as a nutritionist, personal trainer, and as a leadership and wellness lecturer. www.mikenellerpt.com

Mike is an effective and supportive fitness coach and he has made an impact on me. Follow his tips and he will help you too.

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