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Thanksgiving Fitness Tips – Out of Your Routine Tips to Keep Fit
Thanksgiving is a time to visit with family and friends and many times, you are away from the gym, classes or time at home available to get your “regular” fitness routine in for the day. However, there are many things you can do to keep your body feeling and looking fit and make your holiday more enjoyable.
Ok, first and foremost, you have to MOTIVATE yourself a bit to INNOVATE with some creative ideas to get the calories burned. Keep this in mind- tell yourself you want to EARN the calories you are going to enjoy later in the day. Here are some useful and easy tips:
- WALK – sounds easy but not that appealing if you are staying in the Northeast with bad weather – however – remember – a QUICK walk in bad weather is better then no walk at home. Bundle up, wear good shoes, take an umbrella if necessary, and walk fast and hard for 10-15 minutes outside. It will wake you up, refresh you and get your day off to the right start.
- Before getting dressed and showered for the day – try some easy in the room exercises to tighten up some of those muscles:
- do leg lifts on the floor, one leg at a time if necessary, and do in sets of ten. Start with 1 set and if you still have energy left, keep going.
- If you have any bands at home, do some arm stretches sitting in a chair – again start with sets of 10 and then go a little further if you have extra energy
- Squats – in your room, hold onto your bed or chair, and do some squats to get your thighs and back in shape- start with sets of 5
- Help with all the set up preparations – get the table ready, get the house and foods set up – just keep yourself busy.
- If you are having young children over for the day – DO YOU REMEMBER THE GAME SIMON SAYS – it keeps you active, it is easy – and they will have great fun!!!! (so much better then video games or card games)
- Get up from the table where the food is – every 15 to 20 minutes and take the LONG way to the food, walk around the rooms, around tables, take as many steps as possible to get to your destination.
- At the end of the evening, if you feel a bit over-indulged and full – don’t do anything strenuous, but maybe take some walks around your table and your rooms, just get some extra steps, nice and slow in before you lie down for the night.
REMEMBER – Thanksgiving is about friends, family and being thankful for those you love. Make the day more enjoyable by making yourself feel as good about yourself as possible – so just push yourself to do a little bit extra, either before or after, the day is done.
HAPPY THANKSGIVING AND ENJOY THE HOLIDAY
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Skipping breakfast and lunch is a sure recipe for overeating at the Thanksgiving table. Our bodies aren’t meant to handle 2,000-3,000 calories all at once and will store excess calories as fat. Better to eat smaller amounts and drink lots of water throughout the day and really enjoy a healthful dinner.
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Did you know that chewing more may be one way to reduce food intake and potentially help with weight management? Check out this great article below for the scoop.
Chewing More Could Mean Eating Less
Chewing food more was shown to reduce total food intake in a group of normal weight and overweight people
(dailyRx News) When midday hunger hits and it's time to eat, you might not be thinking about how much you chew your food. But by doing so, you could end up eating less.
A recent study found a significant decrease in the amount of food eaten when people chewed their food more.
The authors of this study noted that chewing more may be one way to reduce food intake and potentially help with weight management.
This study was led by James H. Hollis, PhD, of the Department of Food Science and Human Nutrition at Iowa State University. The research team examined whether increasing the number of chews before swallowing food affected meal size in normal weight, overweight and obese people.
Dr. Hollis and colleagues analyzed data from 45 people between the ages of 18 and 45 in Ames, Iowa.
People were excluded from this study if they had previously used or were currently using tobacco products, were underweight, had a history of gastrointestinal disease, were on medication that altered appetite, were dieting or restricting calories, were allergic to the test foods or were pregnant or lactating.
At the beginning of the study, participants were given five servings of Tostino’s pizza rolls and asked to report how many times they chewed their food before swallowing. A researcher sat with each participant to confirm this number.
After this assessment, participants attended three test sessions during their usual lunch time. Each test session was seven days apart.
On each test day, participants were asked to eat their usual breakfast and to avoid alcohol or strenuous exercise for 24 hours before the test session. They were also told not to eat or drink any food after breakfast, with the exception of water, until the test session began.
During the test session, each participant was given 60 Tostino’s pizza rolls. They were told how many times they had to chew before swallowing. Some participants were told to chew their food the same number of times that they chewed at the beginning of the study, some were told to increase their number of chews by 50 percent and some were told to double their number of chews.
Food intake, meal duration, average eating rate and appetite ratings were recorded at the end of every meal for all test sessions.
The researchers found that participants who increased their number of chews by 50 percent ate 9.5 percent less than participants who were told to chew their food the same number of times.
Participants who doubled their number of chews decreased their food intake by about 15 percent compared to those who were told to chew their food the same number of times.
The researchers also found that increasing the number of chews increased meal duration and reduced eating rate.
The researchers did not find a significant difference, however, in appetite ratings between the groups.
The authors of this study noted that normal weight participants had a slower eating rate than overweight and obese participants, which supports previous research. They concluded that more studies are needed to determine the long-term effects of increased chewing on body weight.
This study was published on November 9 in the Journal of the Academy of Nutrition and Dietetics.
The study authors reported no competing interests.
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Thanksgiving Day is right around the corner and it is a time to enjoy family and friends- NOT to worry about your weight loss journey. Here are a few tips to add to your planning that will make it easier for you to put aside your fears and ENJOY TURKEY DAY without any regrets:
STOP looking for the closest spot to the store- NO MATTER HOW COLD it may get. The more steps and activity you can get into the days leading up to the holiday, the better!
Track your steps throughout the days. 10,000 steps a day is ideal, but remember, just DO YOUR BEST- make an effort to increase your steps every day and it helps you burn more calories and feel better. For every 2,000 steps- you have burned 100 calories- keep track, it helps motivate you!
DON’T wait for January to dust off your exercise equipment at home- start NOW. It will make your holidays easier to enjoy and you will be one step ahead of any New Year’s Resolution you may make for 2014. Start slow, 10 minutes every other day, and then work your way up as best that you can.
If you are a member of gym, make sure you sign up for 1 or 2 classes, with the early sunset and cold weather, it is easy to convince yourself out of a trek to the gym. Commit to a class schedule, better yet, do it with a friend, and it will force you to get out, at least 1 or 2 times a week.
There are many community led events this time of year. Check your local area paper or website and look for any walks, hikes or other interesting going-ons that may keep you moving on the weekends. It is a great way to enjoy your town, meet others and keep yourself burning those calories!
MAKE MORE work for yourself- DON’T carry decorations, packages or other things in large bundles through your house- make MORE trips- either up the stairs or through the house. Make a commitment with yourself that you will not overload your arms – it will make your holiday routine more efficient with calorie burning!
OKAY- This is a start- try these steps out to start and look for more tips to enjoy the holidays as the week goes on. If you have any questions, feel free to call, our Personal Trainer, Noelle, is always happy to help with any questions!
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