Holiday Eating Tips and Tricks

Santa weightI have both good and bad news about holiday eating and weight gain. In actuality, researchers have found that most people do not gain 5 to 6 pounds during the month between Thanksgiving and the New Year.   The actual average is between 1 to 2 pounds, which is manageable if you have a plan to get it off.   This article from the Web M.D. archives offers a brief explanation and some great tips on holiday eating.

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As I shared in my blog earlier this week, awareness of one’s self is key to making conscious choices and achievable goals.  One of the biggest pitfalls is to have your fitness / eating routine interrupted and struggling to get back on your plan.  There are countless tips, tricks, and plans for eating less calories while bouncing from party to party.         Quick tips to stay on track with your holiday eating!

EatRight.org has a quick 4 tips on how to tackle the holiday temptations.

A week before Thanksgiving this year, The American Heart Association posted a list go tips and some recipe makeovers to help you through the season. Ornament

Here is a list of a few suggestions that most of the lists have in common.

  • Enjoy any of your favorite holiday treats in moderation.
  • Include lots of fresh fruits and vegetables.
  • Stay active during the season.

If you can incorporate these integral steps to staying on track, you should have a head start on minimizing the effects of your holiday indulgence.

Transformation Tuesday! #CoachRobJsTT

Tony-Robbins changeThere are many ways a person can transform themselves.  Where do you want to focus your efforts? How do you want to transform your life? Spiritually? Emotionally? Physically? Yesterday’s blog, Monday Motivation – Tony Robbins, is proof that anyone can transform and create the life they desire.

Every day, I work with people who are focused on changing their lives, their health, and their bodies.  In order to make these changes a reality, they have to create a goal, create a plan to achieve that goal, and make a concentrated consistent effort.  A perfect example of a transformation and consistent effort is #FresnoFitChef, Barb!  BarbBarb is someone who has changed almost every aspect of her life to achieve her goals.  When she started her journey 3 years ago, she was a completely different person both mentally and physically.

If you Google “Transformation Tuesday,” over 40 MILLION results come up in less than a second!  This is an incredibly inspiring number and a great resource to see so many others taking control of their future.  A common piece of advice to help anyone achieve a new goal, is to surround yourself with like-minded people and those who have succeeded on a similar path.  I would love to see your transformation pictures!  If you want to share your fitness journey, show off your success, and inspire others, share your photo on Facebook, Twitter, or Instagram with the hashtag #CoachRobJsTT!  I just might use it in a future Transformation Tuesday blog!

If you are ready to take control of your health and work on new goals, check out my philosophy on implementing change in your life.  BAM!!!

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Happy, Healthy BBQ Side Dishes

 

bbq-healthyHealthy eating is an integral part of any weight loss or healthy lifestyle plan, but we also know, you shouldn’t deprive yourself.   With this weekend being filled with barbecues for Labor Day and the Fresno State Bulldogs tailgating season kicking off in full swing, I decided to share something healthy BBQ side options.  Let’s just assume we are all going to indulge in something tasty off the grill but this does not mean your entire meal has to be “an unhealthy indulgence.”

As I discussed on my blog last week, access to healthy eating has never been easier.  Easy Access to Eating Healthy   The central California is especially lucky to have fresh produce on every street corner, farmer’s market, and even in some of our own backyards.

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CLOVIS Farmer’s Market Friday nights and Saturday mornings!

Heirloom tomatoes, strawberries, and fresh stone fruit are all in season and can add a new twist to your normal barbecue side dish selection.  Change up those high fat sides of macaroni and cheese, chili, and potatoes salad with some healthy alternatives using fresh produce which is rich in natural flavor and can be locally sourced!

 

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Cooking Light Magazine’s Easy Barbecue Side Dishes!

I googled “healthy barbecue side dishes” and within .66 seconds, I had 5.31 MILLION webpages, all loaded with recipes and photos at my finger tips!  Here are some great resources to help you contribute healthier sides to any BBQ or tailgate.

If you get adventurous this weekend and make a new healthy side dish, post a picture on Facebook, Instagram, or Twitter and #CoachRobJCooks or you can SNAPCHAT me at coach_robj and I will feature some of the photos next week! Have a Happy, Healthy, and Safe Holiday weekend! Go Dogs!

Fitness Magazine has a great healthier “Mac and Cheese” made with cauliflower.

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Easy Access to Eating Healthy

Changing your eating habits is a process, it is not something that happens overnight. In the age of the Internet and apps like Pinterest, Instagram, and the Food Network, there is no reason why you can’t find healthy recipes that fit your tastes and dietary needs.

Food Journal VeggieAs a trainer, I recommend that you begin a new eating regimen by first understanding what types of foods you are currently consuming by creating a food journal, even if it just for a week or two.  This article from Redbook Magazine offers a list of the best food journaling apps on the market 18 Best Food Tracker Apps of 2017

  • What are you eating?
  • Why are you eating?
  • When are you eating?
  • How much water are you drinking?
  • How many of your calories are from drinks other than water? Coffee? Soda?
  • How many calories are you consuming?

water-1When you have a handle on what you are consuming, educate yourself on what you should be consuming.  You can consult with a nutritionist, a healthcare professional, or a personal trainer like myself that is educated in the types of nutrition necessary to achieve your health and fitness goals.

  • What should you be eating? Carbs? Proteins?
  • When should you be consuming your calories?
  • How much water should you be drinking?
  • How many calories are you burning?
  • How many calories should you be consuming?

When you have a better idea of what you should be doing, start by making a few changes every week and ease yourself into a new lifestyle.  BuzzFeed has a GREAT list of tricks to help you baby step your way into new eating habits.   Remember, changing your eating habits is not about self-deprivation, it is about living healthier.