Holiday Fitness

Holiday housework can be your ticket to strength training and cardio!

Fitness training does not have to take place in a gym. In fact, the majority of fitness training can happen easily right in the midst of the holiday madness.

House work is a given through this season. Whether you're making room for new toys, preparing for guests, or cleaning up after the guests have said their goodbyes, housework is inevitable. However, it yields an incredible workout when every muscle is properly used.

HOW??

Did you know that every time you press your hands firmly against a tub or wall to clean, you're working your triceps, your shoulders, and your chest muscles? By the time you've scrubbed firmly against the walls, and by the time you've done a few windows, and even a few baseboards, you've given those triceps and your pectorals (chest) and your deltoids (shoulders) a great winter wake up call!

You can also zone in on the sides beneath your underarms with a little cabinet reorganization. Keep the arms raised and sorting-that's the secret!! This can be added to your arm workout day.

On a different day of the week, you can turn your focus toward your lower body. When you clean, use the power of full and proper squats to tone the hips, buttocks, and thighs. Instead of staying down on the floor, try squatting each time you want to place another item on the shelf.

For things that are high above reach, place your stool beneath you. Step up each time to add or move something on the shelf. This can also be added to your upper body workout for a full body combination. Make it a challenge with speed or repetition.

So, what about abs? Oh, those infamous, burdensome abs! Did you know that if you keep the belly firm the entire time you engage in any other physical activity, you increase the chances of toning and burning fat in that area? Just pull it in while you're scrubbing, squatting, and while you're racing back and forth to complete the chores.

Getting to the gym can be a bit overrated. You can take advantage of every opportunity you have before you. Don't let the holidays hit you with extra pounds! Use the chores you have to do to create the strong body you need for great health.

Remember that the key is to have a positive attitude. How do you think Snow White kept her figure? She whistled while she worked! With the power of positive thinking, you can do anything!

Article written by Shenette Jones, Personal Training Specialist with the Center for Medical Weight Loss

Healthy Eating While Holiday Shopping

It is the time of year when we start heading back to the mall to shop for holiday presents. And of course, when at the mall, there are a lot of food choices to make. So, how do you go to the mall to shop – and eat healthy. Below are some tips for watching your waistline while you shop.

Plan Ahead

• Don’t go to the mall hungry. Try to eat a healthy meal before heading to the mall.
• Pack healthy snacks to carry in your purse or pockets. The biggest benefit of packing a snack is all of the money you will save (that you can use to shop with) and it reduces the temptation of that 350-600 calorie pretzel, scoop of ice cream or piece of cake.
• Before heading to the mall look at the restaurant and food court menu’s online and plan out what you will eat.
• Many restaurants will have their nutrition information posted.
• As you look online, you will find many meal selections that provide 350 calories, rather than the 800-1000 calorie meals.
• It is often challenging to make healthy food choices with all of the sensory overload of samples, tempting food, and familiar smells of your favorite foods. Having a plan before you go to the mall can help reduce the tematation of foods.
• If you have a smart phone, many apps are available that will list the nutrition information of chain restaurants that you can also view while at the mall

At the mall

• Drink plenty of water. Often when shopping it is easy to forget to drink fluids. On the other hand many people will drink soda and/or coffee which will make you even more thirsty. If a drink comes with your meal, choose water, unsweetened iced tea, or a diet drink. But again, be sure to carry a water bottle around and keep drinking water.
  
  Water= hydration= feeling satisfied.
  • Skip the “meal deals”. Instead choose a sandwich and a salad/fruit.
  • Skip high calorie beverages including soda, coffee drinks, high calorie smoothies, juices, etc. Instead try drinking water or calorie free beverages with your meal.
  Good meal choices
  
  • Grilled chicken sandwich and a side salad (avoid the mayonnaise and use low calorie dressing on the salad)
  • Turkey wrap (avoid the mayo and instead use mustard) with a fruit cup.
  • Small slice of pizza with vegetables and/or grilled chicken (avoid meat on your pizza) and add a side salad (use low calorie salad dressing)
  • Chilli and a side salad.
  • Vegetable based soup (avoid cream based soups)
  • Smoothie (however choose one that provides protein and is not loaded with excess calories- many will list calories)
  • A hamburger is not the healthiest choice, but you can make it healthier by choosing the smallest burger available, skipping the cheese and sauces. Instead add lettuce, tomato, and ketchup. Skip the fries and have a side salad with your burger.
  • Mexican food: many food court restaurants will offer a burrito bowl which is the fillings without the burrito. This can be a great choice with chicken and beans. But be sure to limit the amount of cheese and avoid the guacamole and sour cream. Instead load up on the salsa and vegetables.
  Good snack choices
  
  • Lowfat or nonfat yogurt
  • Fruit
  • Bag of pretzels
  Avoid these high calorie temptations:
  
  • Large Pretzel coated with butter, sugar, or icing.
  • Ice cream, muffins and pastries
  • Cookies, cakes, and cinnamon rolls (even if they come with your meal).
  • Holiday “coffee” drinks.
  • Milkshakes and high calorie smoothies.
    
  Wishing Everyone a Healthy and Happy Thanksgiving Holiday!

The Power of Positive Thinking

We have a patient that tells a great story about her very first visit at the Center for Medical Weight Loss and why she decided to start the program. When she came in for her very first visit she was feeling very down and didn't have much faith that this program would work for her. She had tried every diet imaginable and wasn't able to lose weight and keep it off. While she was being seen for her initial consultation Dr. Drabick reached over to her and said "you're worth it," and that small amount of positivity was all it took for her to get started and to now have lost over 115 lbs. and keep it off over a year later! So now I am going to pass on a little positvity to all of you in the hope that it will help you to motivate yourselves and to remember that you are all worth it too! Here is a short poem that I found very inspirational.

Positive Thinking Will Take You Wherever You Want to Go in Life

There is nothing more powerful in this world than

a positive attitude. It will see you through the best

and the worst of times, and reassure you when

nothing else seems to.

A positive outlook arms you with the confidence

you need to reach for your dreams, no matter how

high they are.

If you take chances in life, what you're really

telling yourself is that you believe in who you are.

Remember to tell yourself that you can do whatever

you set your mind to - and you'll see just how far

that kind of thinking will get you.

-T.L. Nash

I hope that all of you will take this advice and run with it! Trust in yourselves that you can do whatever you set your mind to, including losing weight! I have faith in all of you! Here is to the success you've already had and the success you can look forward to having in the future!

"I Can't Stop Thinking About Food"

We all have days (or weeks, or months) when we can't stop thinking about food. There are certain times of the day that are harder than others, and certain events that make it more challenging. Below are some tips for getting through some of these challenging times.

Challenge #1:  Watching Television (especially the commercials) makes most of us want to eat.  The food commercials look really good, we get bored, or we are just in the habit of snacking while watching TV.

Solution:

• Press the "mute" button during commercials.
• Keep a “goody box” nearby with things that you can keep you busy (nail file, hand cream, stress ball, a joke book, puzzle book), or call a friend during the commercials.
• If you have DVR with your cable service, then DVR your favorite TV show’s, and fast forward the commercials.

Challenge #2: Missing the smell and taste of your favorite foods.

Solution:

• Plant an herb garden. You can grow herbs on a window sill, outside on a deck, or in your garden. Every morning, take a deep breath and smell the herbs.
• Buy scented candles. They are available in many flavors and scents (even chocolate). When you are craving a treat, smell the candle.

Challenge #3: Being tempted to eat something that is not on your nutrition plan.

Solution:

• Before eating the food, wait 10 minutes, and keep yourself busy during that time. Often in 10 minutes, the craving will go away.
• We are often thirsty rather than hungry, so have a glass of water, wait 10 minutes and see if you are still hungry.

Challenge #4: Getting together with friends is often revolved around food, so you are finding it hard to spend time with others.

Solution:

• Plan times to be with friends that do not include a meal. Plan a shopping trip, go to see a movie, and/or enjoy a walk outdoors.
• Get to know others on the same diet plan. Spend time together doing activities that do not revolve around food.

Many of these tips were provided by a participant at the Center for Medical Weight Loss. If you have any additional ideas that have helped you when you have "food in your thoughts", it would be great to add them to this list.

Support Group Meeting on Wednesday November 10th at 6:30PM

Join the Center for Medical Weight Loss on Wednesday November 10th at 6:30PM to discuss the importance of exercise and how to keep it interesting.

This month's Support Group will be led by Monika Kraus, R.D. and Shenette Jones, Personal Fitness Trainer.

Hope to see you all there!

There is no cost for Support Group and you do not have to be a weight loss patient to attend.

Please call 919-232-9436 or email loseweight@fmaraleigh.com to sign up!