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The holidays are here and they are bringing lots of parties with them! If you have a get-together or two on your calendar, putting a few of these pointers to use could mean you finish out the season without gaining a pound! Here are some practical tips to avoid overeating at holiday parties: 

Create a Game Plan

Plan what you are going to eat and drink the night before the party. While the spread may vary somewhat, you will always have some general idea of what will be on offer and be able plan accordingly. Doing so will help you allocate your calories how you want to rather than “winging it” at the get-together. For example, if you know you want to have a cocktail then you know you’ll need to say no to dessert, or vice versa.

Take a Pew

Whenever possible, sit down to eat. The old joke that calories consumed when standing do not count is, sadly, not true; but they may not “count” in the sense that your brain isn’t registering what — and how much — you are eating when you are standing. Taking a seat and paying more attention to what’s passing through your lips will help you notice the sense fullness when it arrives, too.

Keep Temptation Out of Sight

We naturally tend to eat more when food is in sight. Even smelling savory fare could break down your willpower. Try to find an area of the room that ensures the buffet is out of your line of sight and then occupy your mind (and mouth!) by talking to as many people as possible. Distraction can be your best weight-loss ally.

Don’t Skimp on Snoozing

Get plenty of sleep in the nights leading up to the big get-together. The amount of sleep you get can have a direct influence on how much you eat, whether. Considering how busy as the holiday season can be, getting your eight hours can often be a challenge, but it’s worth shuffling your schedule to ensure you to get plenty of shut-eye: Research has shown sleep deprived people are more likely to overeat during the day than those who get adequate rest.

Start Over This Second

Don’t keep telling yourself that tomorrow is another day each time you slip-up. That is the holiday-season equivalent of saying “I’ll start my diet next Monday.” When you realize you’re overeating or drinking too much at a celebration, put a stop to it right away. Rather than looking at tomorrow — or January 1st — as the “start over” day, look at the next moment as the “start over” moment


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Did You Know…

Missing a morning meal is the worst thing you can do. It slows metabolism and depletes your body of the fuel it needs to function optimally. But what you eat matters as much as the fact that you eat something. Simple, unrefined carbohydrates signal the brain to release serotonin, a neurotransmitter that brings on calm when you most want to be full of energy. Also, your body digests simple carbs quickly, sending blood sugar soaring and then plummeting, resulting in an energy crash. Try to start each day with a breakfast that contains at least 5 grams of protein which activates the production of norepinephrine, a neurochemical that increases heart rate and alertness.

Quick Tip…

Have leftovers for breakfast! This will give you a high energy meal to start your day. Keep it healthy!


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Just one meal high in saturated fat and salt impairs the arteries so much that, in a controlled study, doctors could hear the arteries struggling to keep blood flowing, even in young test participants. Dr. Robert Vogel, a professor of medicine at the University of Maryland’s Medical Center in Baltimore saw fat discoloring blood that had been taken two hours after the heavy meal.

Arteries stiffened by just one meal high in saturated fat and salt “resemble the arteries of a person who has heart disease,” says Janet Wallace, a professor of kinesiology in the School of Health, Physical Education and Recreation at Indiana University in Bloomington. Regular exercise will help keep arteries supple, in addition to eating foods low in saturated fat and sodium, eating more fruits and vegetables and losing belly fat.


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Health Tip

HEALTH TIP: Did you know:

  • Most of us are distracted, preoccupied or forgetful about 75% of the time we should be listening.
  • We listen at 125-250 words per minute, but think at 1000-3000 words per minute.
  • Immediately after we listen to someone, we only recall about 50% of what they said.
  • Long-term, we only remember 20% of what we hear.
  • More than 35 business studies indicate that listening is a top skill needed for success in business.

So, how do you improve your listening skills?

  • Listen to understand, not to respond
  • Be quiet
  • Let them finish their thoughts
  • Maintain eye contact
  • Ask questions to ensure that you understand


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Getting a good night’s sleep (7-8 hours) is crucial for fat loss and recovery. With this in mind, many people have a difficult time falling asleep and staying asleep, despite the best of intentions.  The following foods have been found to help relax the body by relaxing the muscles, and relaxing the mind by calming you down via serotonin and melatonin, your sleep-inducing hormones.  Try having a few of these foods about 2 hours prior to bedtime:

.  Bananas – A combination of serotonin, melatonin, and magnesium (a muscle relaxer) make this fruit one of the best natural sleep aids.

.  Milk (especially warm) – Contains tryptophan (an amino acid) which can have a sedative effect on the body, as well as calcium which helps the body use the tryptophan.  Note: Deep sleep levels are more difficult to achieve with low calcium levels.

.  Almonds – A serving contains both tryptophan and magnesium, and are very good for your heart.

.  Turkey – One of the most popular sources of tryptophan.

.  Flaxseed – Just a couple tablespoons of flaxseed or a teaspoon of flaxseed oil in a protein shake are rich in omega-3 fatty acids (also found in the fish oil capsules, we suggest all our clients take daily) which are a natural mood enhancer and can help relax you if stress has been keeping you awake at night.

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