Hooray for 2011

All I want for Christmas and New Year is… to have a problem-free body. Here are some eating strategies to leave you feeling your best.

1. EAT GOOD CARBS.
The blah feeling we get is related to a lack of serotonin. If you eat carbs in a calorie-controlled way, your brain can restore its serotonin to what it was in the summer.

Eating a carb-based, 150-to200-calorie, low-fat snack in the late afternoon (when moods tend to be their lowest). Make it something with substance- try a satisfying instant oatmeal. A small sweet potato, whole-grain toast with a bit of jam, or a snack-size bag of pretzels are other healthy carb sources. Large amount of protein can interfere with serotonin production, so avoid eating protein-heavy foods for a few hours before your carb-rich snack.

2. RESIST BUFFETS.
People seem more willing to splurge on food during the holidays. We’re happy to tell you that you’re better off spending your hard-earned money elsewhere. Buffets can be breeding ground for germs, when you’ve got people snacking directly from serving dishes or double-dipping. Gross much. Just think of this way: You’ll definitely cut back on a lot of calories.

3. DRINK WATER.
You’ll win major fitness points for working out during the holidays, but beware: Exercising in air-conditioned gyms or working out at dawn can trick your whole system. You still sweat, but the dried air zaps perspiration away before you even notice. That can lead to dehydration.

Replace the fluids you’re losing. Weigh yourself before and after workout. For every pound you lose, drink 2 cups of fluid. Water and sports drinks are best bets, but caffeinated beverages hydrate just as well as noncaffeinated ones.

4. SLURP SOUP.
Your brain knows that eating raises your body temperature and warms you up, so it sends out signals encouraging you to eat. Keep your pantry stocked with low-calorie, high-density foods that fill you up faster.

Water is the biggest influence of calorie density, so when you eat fruits and vegetables and broth-based soups-things packed with water-you’ll feel more satisfied. Water rich foods like melon and mushrooms stay there longer. There’s a mental component too: Your brain takes note that a large bowl of soup looks like more food than a small doughnut, even if they contain equal calories.

5. BE FRIENDS WITH FAT.
Weather changes and blast-freeze airconditioning indoors lead to dry, flaky skin. While lotion is a great remedy, changing your diet can prevent parching in the first place. “Fat is a nutrient that protects all cells, including your skin cells”. If you consume too little fat, your skin becomes brittle. Add omega-3 fatty acids to your diet by eating fish like salmon a few times a week to keep skin soft.

Score your dose of vitamin E, by sancking on almonds, or pumpkin or sunflower seeds.

6. HAVE A TEA PARTY.
Green tea is essential in warding off various ailments, including diabetes, heart disease, lung and endometrial cancer. The drink’s power lies in its antioxidants known as catechins. This beverage lowers psychological distress by 20 percent if you drink 5 or more cups a day.

Breathing Exercises

Observe the way you breathe when doing strength exercises. Holding your breath too long at the difficult phase of the lift puts a lot of pressure in the chest area, preventing oxygen-rich blood to reach your brain, which results in nausea. To counter this, try to exhale slowly during the most difficult phase of the lift and inhale on the easy phase. Being hungry during a workout can also cause nausea so make sure that you eat at least two hours before your workout and keep yourself hydrated.

Mind Over Matter

Here are some healthy habots for neophyte fitness buffs like you:

* Avoid vending machines, fast-food joints and convenience stores for full-on meals.

* Work on individual plates and avoid "family style" dishes when eating out. Make portions look large by spreading them out on the plate.

* Plan your meals ahead and keep sports and exercise equipment in sight, like near the door or in your car.

* Eat more slowly and enjoy every bite of your food. Also, join group exercises for motivational exchanges with others.

* If you "slip", do not punish yourself, instead forget the crime and refocus. Ask your friends to remain neutral with their observations toward your eating and exercise habits.

* Reward yourself. Take naps to recharge, get a massage, or learn a new sport.

Here Are Some Diet Strategies

Diet Strategy Means:

* Drinking non-caloric beverages like sparkling water with a splash of citrus juice or water with added slices of lemon, lime, or cucumbers and mint.

* Eating veggies first, to fill up on fewer calories.

* Selecting a roasted veggie appetizer before dinner because it has fewer calories.

* Opting for a broth-based soup or veggie salad with low-calorie dressing before the main meal is served.

On A Diet This Holiday Season? Think Again

1. DON'T DEPRIVE YOURSELF.
Go ahead and have that scoop of ice cream, that heaping spoonful of rice, or that juicy slice of lechon baka. The key is to have everything in moderation, so eat only what you know you can easily burn off later and not a spoonful more. When you choose to sit in a corner and munch on nothing but green salad and water while everyone else is enjoying the other items on the menu, you will end up feeling resentful and may end up overeating later on to compensate for your
misery.

2. EAT A SNACK OR A SMALL MEAL BEFORE YOU LEAVE FOR A PARTY.
It takes 20 minutes for your brain to recognize that you’re full, so having a piece of fruit or a small sandwich before you leave for that big holiday get together will tide you over until you arrive—enough to keep you from gorging on all the fattening treats at the buffet table once you get to it.

3. BE MINDFUL OF HOW MUCH YOU EAT.
You may tend to focus on chatting and laughing during shared meals with family and friends, so much so that you forget to keep track of just how many slices of cake you’ve had. Before you know it, you’ll have eaten more than the usual. Try to avoid having long and involved conversations near the table to prevent yourself from automatically reaching for another cookie.

4. CHOOSE HEALTHIER ALTERNATIVES.
If available, drink unsweetened juices instead of iced teas or sodas, or choose flavored water instead of calorie-laden cocktails. Remember what health professionals say: don’t drink your calories. Pairing a soda with hearty Christmas treats like ham, creamy pastas, and sugary desserts is just a bad idea. And when heading for the buffet, choose leaner cuts of meat, and scrape the icing off the cakes to cut down on fat.

Enjoy The Holidays!

4 Ways to Handle Sweet Gifts

The holidays are a time for gift giving, and for many that translates to being on the receiving end of a tin of caramel-covered popcorn, a box of fudge, or a traditional fruitcake. If you already know that sugary sweets can lead to a vicious cycle of blood-sugar swings and cravings for more.
That's not to say you can't indulge a little.

It helps to have an action plan in place before the edible gifts start to arrive. Here are some pointers:

Share It: Find a festive serving platter, and bring any tempting sweets you received to the next holiday party, where they can be shared and enjoyed by other partygoers. Or bring the goodies into the office and share with your coworkers.

Swap It: Consider a gift swap with a family member or friend. Did your neighbor receive a carton of fresh citrus fruits? Perhaps she'd be willing to trade it for your fancy box of petits fours.

Nip It in the Bud: If you can, plan a preemptive strike — drop hints to your family and close friends. Is there something special you've had your eye on? Tell your aunt you've been admiring the latest wine opener — then hope that she takes the hint and sends it to you in lieu of her traditional candy tower!

Enjoy in Moderation: Remember that the holidays come but once a year. It's okay to allow yourself a few bites of your favorite holiday pie or, best of all, a little dark chocolate (which has antioxidants that are good for your heart!) — as long as the rest of your meals and snacks are diet friendly. If you continue to follow the plan — which includes regular exercise — as best you can during the holiday season, you'll stay on track and avoid those excess holiday pounds.

Easy At Home Exercise

Do you feel like you can’t fit in exercise during the busy holiday season? Have you decided to wait until the New Year to hit the gym? If so, think again. Exercise is a great way to help you maintain your weight during the holiday season (and also helps to offset the occasional indulgence). To help you squeeze in a workout, we came up with some simple exercises you can do at home. Remember, every little bit of activity can boost your health and help burn calories!

* Interval walking. Bundle up and take a brisk 20-minute walk around your neighborhood (alternating periods of fast walking with slow) to take in the festive lights and decorations. Or if you’re hitting the mall for last-minute gifts, take a fast stroll around the perimeter before you leave.

* Stair climbing. If you live in a multilevel house, stairs are the most readily accessible exercise tool. Make it a point to climb up and down them an extra 5 times each day. You can also climb the stairs at the office during your lunch hour: Finish eating 10 minutes earlier and sneak in this quick mini-workout.

* Yoga. If you don't know any yoga exercises off the top of your head, pick up a video at your local rental store and do some yoga in front of the TV. Yoga not only calms you during these stressful times, it also improves strength, flexibility, and balance.

* Weight lifting. If you own a set of hand weights, you can easily do 2 to 3 sets of each of your favorite arm exercises. If you don't have hand weights at your disposal, cans of pumpkin, cranberry sauce, or chicken broth make great stand-ins.

* Off-the-couch crunches. Keep your abs in shape with this simple technique: Lie on the floor with your butt against the couch and your legs at a 90° angle on the cushions. Put your hands behind your head and crunch up toward the couch. Perform 2 to 3 sets of 15 or as many as you’re able.

source: southbeachdiet