Ten Tips to Avoid Holiday Weight Gain

Research has shown that most adults usually gain around 5-10 pounds over the holidays. There are ways you can prevent this from happening during such a tempting time. Remember, you are in control – not your appetite! Here are 10 tips if followed, can help you survive the holidays!

• Don’t skip workouts. Exercise will help you burn those extra calories you are taking in this time of year. It also helps with stress which contributes to weight gain.

• Plan ahead. Plan beforehand what you are going to eat. If there are several of your favorites, just have a small portion of each.

• Don’t skip breakfast. A lot of people think if you skip a meal you can save room for more at the party. By doing this you will gorge yourself and slow down your metabolism which will in turn store all the food you’ve eaten as fat.

• Eat more fruits & Veggies. Doing this will fill you up, and is much healthier than the traditional party snacks.

• Limit the sweets. Sweets are a temptation for many during the holidays. Allow yourself a cookie, a piece of pie or whatever your favorite dessert is but it will need to be compensated for later. Reduce your caloric intake to make up for it and burn those extra calories by exercising.

• Don’t go to a party hungry. Before you go, eat a healthy snack that is high in fiber and protein such as Greek yogurt with fruit and flaxseed or a high fiber protein shake. This will help you not crave appetizers or snacks when you get there.

• Use a small plate. Smaller plates can stop you from getting so much. Just don’t make several trips to get more! Try to stick to one serving.

• Don’t over indulge on the alcohol. Stick to a light beer or 1 glass of wine instead of heavy eggnog. After that, stick to drinking calorie free drinks such as water, tea and coffee – not soda.

• Don’t allow others to sabotage you. There is always someone who will want to sabotage your healthy eating plan. Remember, you are not trying to please them, more importantly; you are on your way to a healthier lifestyle!

• Focus on socializing. Try not to stand around the food while engaging in conversation. Go to a room without all the snacks and focus on having a meaningful conversation. It will be much more rewarding.

In conclusion, if you can follow these tips you will survive the holidays without gaining the extra pounds like you may normally do. What an awesome way to start the New Year – feeling better and looking better!

The Top 5 Foods That Can Help Lower Cholesterol

There are many benefits of eating a healthy diet, but many people don’t realize the importance of eating heart healthy foods that can help prevent high cholesterol levels and help lower cholesterol in those who have high cholesterol. A few simple tweaks to your diet can help you stay off cholesterol medication. These are the top 5 foods the Mayo Clinic recommends to maintain healthy cholesterol levels: 1. Oatmeal, oat bran and high-fiber foods – Whole oats contains soluble fiber which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Consuming 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. Steal cut oats or whole oats, not quick cooking oats will give you what you need. 2. Flax seed or flax oil - In reducing the risk factors of coronary heart disease, recent research has shown that flaxseed's high Omega-3 fatty acid and its soluble fiber content have helped to reduce serum triglycerides and blood pressure. It can also reduce the hardening effects of cholesterol on cell membranes. 3. Walnuts, almonds and other nuts – They can reduce blood cholesterol and are rich in polyunsaturated fatty acids. Walnuts also help keep blood vessels healthy. Eating about a handful of nuts a day may reduce the risk of heart disease. Just make sure you eat raw nuts without all the salt and sugar. They are a great substitute for croutons or cheese on salads. 4. Olive oil - Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched. The Food and Drug Administration recommends adding two tablespoons of olive oil a day instead of other fats in your diet to get the heart healthy benefits. Extra virgin olive oil will give you the most benefits. 5. Fish - Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil or omega-3 fatty acids — reduces the risk of sudden death. The highest levels of omega 3’s are in certain fish such as, salmon, albacore tuna, mackerel, lake trout, herring and sardines and halibut. In conclusion, for these foods to be of benefit to your diet, you may also need to make other changes as well such as, radically reducing processed foods, sweets and fast foods. Exercise daily and take necessary supplements that are highly absorbable. As a lifestyle wellness coach, I would be happy to help you get started on your journey to a healthier lifestyle.

Rev up Your Metabolism: Can it be done

Rev up Your Metabolism: Can it be done?


Not all metabolisms are created equal. Some people are blessed with faster metabolisms than some and seem to be able to eat anything without gaining weight. For others, their bodies seem to cling to a heavier weight no matter what they do.

The speed at which your body burns calories is called “metabolic rate.” Your sex, height, weight, genetics, age, lifestyle, and body composition affect your metabolism. Your metabolism plays a significant role in weight management: The faster your metabolism, the more calories you'll burn, and the less likely that you'll be overweight.

Here are a few dos and don’ts for revving up your metabolism:

• There are several opinions about foods that can boost your metabolism but nothing proven. Some studies I have read say that spicy foods can increase your metabolism but only if eaten two to three times a week. There have also been rumors that grapefruit increases your body's ability to burn calories because of its acidity, but there are no studies to substantiate that myth.”

• Don’t skip meals. Skipping meals can actually cause your metabolism to slow down. Denying the body of essential nutrients put your body in starvation mode and through off your metabolism. Eating 4-6 meals a day can speed up your metabolism, as long as they are healthy meals.

• Drink water. Lack of water can slow the metabolic rate just as lack of food can, says John Acquaviva, PhD, assistant professor of health and human performance at Roanoke College in Salem, Va. "Since water is the body's most important nutrient, the liver will turn its concentration to water retention instead of doing other duties such as burning fat."

• Tone Up. Muscle dictates metabolism so the more muscle you have the more calories you will burn – even while you’re sleeping! Muscle is more metabolically active than fat, so replacing your fat stores with lean muscle allows you to maintain your weight much more easily.

• Aerobic Activity can increase your metabolism. Most exercise experts say to do at least 6o minutes of moderate exercise a day such as walking, gardening, or cleaning. Although, if you want to burn more calories, it’s necessary to get your heart rate up. This also is important for your cardiovascular system to stay healthy.

• Adjust your metabolism as you get older. To maintain a stable weight, adjust your caloric intake and physical activity. You may need fewer calories, especially if you decrease your exercise.

In conclusion, eating 4-6 healthy meals a day, staying toned and exercising regularly can keep your metabolism revved up. Also, it will help you maintain a healthy weight; have more energy and live an all around healthier life!