Healthy Holidays – Interview with Fitness expert Jeni
JENI is the owner of the popular website and ezine ‘Fitness and Freebies‘. Jeni is certified by the Professional School of Fitness and Nutrition. Jeni was Featured in the Feb. 1994 issue of “Shape” magazine and in in Collage in the spring issue of 1995. Fitness and Nutrition expert Jeni is here with us today to guide us to celebrating a fit and healthy holiday season.
1. Holidays are here and so is the season of sinful desserts and lots of calories. Women tend to overeat in this season. What health/ fitness advice would you give to stay fit this holiday season? First and foremost, I say don’t give up all the goodies! Indulge in some of your favorites – just don’t over-indulge. Do watch the portion sizes – have one of those all-time favorite Christmas cookies, not three or four or more. When you do take a treat, chew it slowly, savor the flavor I like to say, and truly enjoy it. Don’t eat a treat while talking to someone else, or while on the telephone, etc.
I also have to add the dreaded “X” factor – yes, you must get your exercise. The holidays give us so many great excuses to not exercise, the most popular being time constraints. However, you can find one-half hour a day to exercise if you make it a priority. Tackle a cleaning project you’ve been meaning to get to, take a brisk walk, get a yoga tape (great for the stress of the season, as well), or walk around your local mall looking for gift ideas, but just be sure to move! This will help you sleep better, too – something we all need during the rushed, stressed holiday season. Sleeping better will help you cope better as well as energizing you for that bit of exercise every day.
Last, but most definitely not least, watch the alcohol. Alcohol can blow an entire week of dieting in just one night. It also reduces energy levels, causing you even more reason not to want to get that exercise. Alcohol contains nothing but empty calories that love to sit on the waistline. You can have plenty of fun without a “buzz” – give it a try! In the morning you’ll be feeling just fine, ready to tackle another busy day, while others are groaning and moaning from over-indulging the night before. Think of what a good example you can set for others! If you must have some alcohol, limit yourself to two drinks in one evening – whatever it is you like to drink. If you mix alcohol with soda, use diet soda. The added sugar from regular sugar only adds to the detrimental effects of the alcohol.
For a great spirit booster, find a needy cause and give! Pick a child’s name from a tree of poverty, give to the Salvation Army when you walk past their workers – leave the irritation behind and give with a smile! (Attitude, friends – attitude!) Or, give some canned goods to a local or church food pantry, bake for a Christmas cookie bake sale – what a feeling! When you give yourself a spiritual/mood boost, it’s easier to cope with just about everything – including your diet.
2. What care should be taken before the festivities start, during the Christmas feasts and parties, and after them? Keep an eye on your weight during this season. If it creeps up a couple pounds, make a concentrated effort to get it back down before it gets out of hand. It does take self-discipline, but you can do it if you only put your mind to it.
Pamper yourself with your favorite lotions, perfumes, etc. and make a promise to yourself to go to an after-Christmas sale and buy yourself a killer outfit, or pair of shoes, purse, etc., if you get through the season with no weight gain. Don’t even try to lose weight during this season – just do your best to maintain. If you do lose, more power to you, but don’t beat yourself up if you don’t. You have plenty of time the rest of the year to lose weight!
During a party, please refer to my suggestions on alcohol above. I cannot stress enough how detrimental alcohol is to your weight and your health – in so many ways. And don’t compare yourself to any other woman in the room! There’s always one woman at a party who stands out with her size zero, skin tight, slinky dress. She’s the one you love to hate (exactly what she wants!). Ignore her – or better yet, be incredibly sweet to her. Show her you’re a bigger person than her and that you are comfortable with yourself, no matter what your size (and I sincerely hope you are. If you aren’t, work on that one – hard!) Women like her usually have some pretty serious emotional issues – feel sorry for them. Be secure in who you are.
After the festivities, avoid the after-holiday let down. Many people have as much (or more) difficulty after the hustle and bustle is over and life gets back to it’s every day routines. Plus, many have the yearly resolutions made on New Year’s Day to contend with. I’d say give up the resolutions. Make some plans with a couple friends or family members for a very casual get together, go shopping the after-Christmas sales, take a walk, etc. Do something that calms you and gives you a feeling of inner peace.
3. Any low cal recipes or ways to ‘DeFat’ high calorie foods? I have tons of healthy recipes on my website. Visit http://www.fitnessandfreebies.com/allrecipes.html and pick your favorite category! Here is one of my personal Christmas recipe:
Low Fat Sugar Cookies
Ingredients: 1 cup sugar 1/3 cup olive oil 1 tablespoon vanilla Two egg whites 2-1/2 cup flour 1/2 teaspoon salt 1/2 teaspoon soda 1/4 cup skim milkDirections: Mix first four ingredients until blended. Stir in dry ingredients alternately with milk. Cover with plastic wrap. Chill dough at least one hour. Roll out 1/8-inch thick. Cut into shapes. Place on coated cookie sheets and bake at 375-degrees, 1- to 12 minutes or until lightly browned. Frost and decorate.
As for “De-fatting” food, here are some sureshot tips:
1. Use less fat.2. Use “better” fat. 3. Use less sugar in recipes. 4. Switch to whole grains 5. Add flaxseed when possible 6. Add fruit and vegetables
For a whole list of tips and detailed information, read Jeni’s article “DeFatting” Your Recipes
4. Would you recommend a fitness plan for the Winter season? If you like what you’re currently doing, stick to it. “Never mess with success” as the old saying goes. If you’re not currently exercising, get to it! If you like exercising outdoors but winter weather keeps you indoors, find something else you enjoy. I don’t like to recommend a specific exercise regime for all because it’s so important you find a form of exercise you enjoy. What I would recommend, is getting at least one-half hour of exercise/movement at least four times a week for everyone. This could be in any form you please – from cleaning to bowling to a treadmill to taking a yoga class. The key is the moving – the body needs to move. It doesn’t have to be fast-paced or strenuous, you just need to get your body moving. This circulates the blood, oxygenates your body, supplies vital nutrients to all your organs and of course, burns the dreaded fat. A simple ten minute walk after a meal can increase your metabolism for an entire night! Just ten minutes! 5. Kids also eat a lot of sweets, chocolates etc. which might be unhealthy. Please tell us about some ways to balance their diet and keep them fit and healthy. Healthy eating habits are a must for kids. I have an article on Healthy Eating Tips for Kids 9 to 15 Years Old which outlines all necessary tips for kids – 10 Tips to Healthy Eating and Physical Activity For You – posted online at: http://www.fitnessandfreebies.com/fitness/archive/kids.html.