IVGID tip: How to avoid tipping the scale this year
November 13, 2013
EDITOR'S NOTE: "Tip of the week" is a periodic feature running in the North Lake Tahoe Bonanza, in partnership with the Incline Village General Improvement District, providing locals with various tips pertaining to the recreation opportunities and services the district provides.
An extra serving of sweet potatoes, a sliver of pecan pie, a cocktail or two. Each of these festive splurges seems so innocent.
But like holiday presents, dietary indulgences come at a cost. Most of us never lose the one to two pounds we gain between Thanksgiving and New Year's Eve — and over the years, they add up.
This year, do it differently. Here are five tips to get you through the next two months.
No. 1: Think about people, not the food! Concentrate on socializing, making new acquaintances, and having fun at holiday parties.
No. 2: Plan before you eat. When you arrive at a celebration, assess which food options are available and develop a plan. Focus on the vegetables and protein.
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No. 3: Change the intensity of your workout. Take the time to do something physical. This is an accomplishment, even if you only have 20 minutes. The intensity of the workout can be changed by increasing the speed or terrain. Try to pick it up for 1 minute, recover for 2, and repeat 6-8 times!
No. 4: Add fiber to your diet. Fiber makes you feel full because it expands in the digestive system. Let's not forget the primary benefit of fiber, which is to help keep everything moving inside the large intestine. Add more vegetables to your regime or add 1-2 Tbsp of ground flax meal to a smoothie in the morning.
No. 5: Use a digestive enzyme. Let's face it; you will probably consume more unhealthy foods over the holidays than normal. Many of these foods may irritate your digestive system. Treat this preemptively by including a probiotic and digestive enzymes, like Digestion Plus from Arbonne, to help break down the foods and keep your GI tract functioning at its best.
This tip was provided by Jill Whisler, MS, RD, who is a well-regarded expert in the field of nutrition, fitness, and wellness. She is a Registered Dietitian through the American Dietetic Association (ADA) and is available for nutrition counseling at the Incline Village Recreation Center.