9 Months to Tri

[Jamie] Before I comment on eating well during this crazy time of year, I’d like to comment quickly on the blood pressure issue. Blood pressure is related to weight, stress, sodium intake (this increases our water retention, thus literally squeezing our veins and arteries and increasing the pressure within them), and potassium intake (this has the EXACT opposite effect on BP as sodium - it signals the body to release fluid thereby lowering BP). Lowing BP is not as complex as it sounds. The simple solution is to eat more vegetables and fruits. And I mean LOTS. The more green (especially leafy like kale, spinach and romaine) vegetables (and fruits, to a lesser extent, as they are not as high in potassium) you eat the lower your BP will become, assuming the rest of your diet is healthy. Plain and simple. (FYI, my BP is consistently 90/50 and its not genetic, its diet related (stays the same whether I exercise or not, or gain or lose a few lbs)).

So Chris, my recommendation for you would be to eat as many vegetables as you possibly can. I am talking a HUGE portion of salad and/or cooked vegetables at lunch and dinner, and watch the dressing and oil :). I use the butter spray and its not bad. Try it and you will see!

Back to topic. Its that time of year again, when healthy eating gets put on the back burner. Now, no one wants to diet in December, and the good thing is that we don’t have to. We can’t however, expect to freely indulge in every loaf of cranberry bread, every jar of peppermint bark, or every glass of creamy egg nog, and not see the scale go up a few numbers. So, here’s a game plan to follow while still taking part in the season’s food related festivities.

Goal #1: First and foremost, remember that we have Holi-Days, not Holi-Weeks or Holi- Months. Too many people forget this and just “let themselves go” during normal workdays and weekends that aren’t centered around a party. The goal is to try and have just as much discipline in December when you walk past the co-worker’s desk with the truffles in it, or the buffet table at a party, as you do in April and September.

Goal #2: Keep a food diary (like Chris!). Food diaries help to conquer mindless eating by jogging our memories and making us accountable for what we consume in a day. This may not seem necessary, and may feel rather tedious at times, but trust me, it works. Even I keep a diary during stressful times, and I am a dietitian (albeit not a perfect eater all the time, either!). Just 250 extra calories a day for 3 months will result in a 6.5 lb. weight gain! Also, journaling what you eat and drink may also help you determine the reasoning behind an episode of overeating. You may realize that you skipped a meal or snack because you were out shopping, and hence arrived home over-hungry.

Goal #3: Eat regularly. Just because we have special events planned or are away from home more often does not mean our eating schedules need to be totally out of whack. On the day of any party, be sure to consume balanced meals including both lean proteins (such as an egg white omelet, grilled chicken, or cottage cheese) and complex carbohydrates (such as oatmeal, grilled vegetables, or fruit). This duo will help to keep your blood sugar levels stable throughout the day so that you don’t arrive to an event ravenous and blow your calorie daily calorie allotment. Also, don’t forget to snack if you are going more than 3 hours without eating. Good choices include an ounce of nuts, dried or fresh fruit, or a nonfat latte if you’re on the go!

Goal #4: Plan your indulgences accordingly. Assuming that well-balanced, healthy meals have been consumed in the days surrounding an event, there is no reason why we can’t have a few “mini splurges” (read: planned and controlled) without breaking the calorie bank. The trick is to carefully pick and choose your indulgences and not eat too many! For instance, you may enjoy 1 or 2 glasses of wine, a few bacon-wrapped scallops, 2 spinach and cheese filled phyllo dough pastries, and a cookie as your treats at a party. If you balance this out with ample portions of vegetables and a little dip, and lean proteins such as shrimp cocktail, you will still feel satisfied and not regret your food choices in the morning.

Goal #5: Strive for 10,000. Steps, that is, not your credit card bill. Research consistently shows that those who reach or exceed this number each day have more control over their weight than those who don’t. You might not have time to get your runs in as regularly as you’d like, but remember - a mile is a mile (about 100 calories), no matter if you are shopping or jogging. Wearing a pedometer helps you keep track – attach it to your belt the minute you get up and don’t take it off until you go to bed.

Goal #6: Enjoy the Holidays for what they truly mean. I have so many clients exclaim to me in January that the Holidays meant so much more for them that past season because they shifted their focus from food and eating to others and themselves. Making a conscious effort to reach out to friends and family at social events, instead of just focusing on the food, can actually be rather enlightening! And putting yourself on a pedestal during a time when we are normally doing the same for others makes you feel GOOD. So take 15 minutes each day and do something for you!

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