Avoid Holiday Weight Gain

turkey_trot_runningToday is Thanksgiving and it is my favorite holiday.  In the past, even as recently as last year, I could be found piling my plate 3 to 4 times with food and all throughout the night.  I love this day because there is no gift giving and it is just an opportunity to sit down with family and friends and laugh, argue, and enjoy the  company. This year marks my first Thanksgiving as a vegetarian and so it will be a challenge to avoid cutting into the turkey and ham, but I also know that it is time to begin the process of leaning out before I go to Las Vegas.  I am currently at 144 pounds and when I leave next Friday I want to weigh 138 pounds.  I know that when I  get to Vegas that it will be much harder to restrict my diet because of not having my home kitchen to cook in. So when I sit down to have Brussel sprouts, asparagus, risotto, mushroom and sweet potatoes I also know that I will only be having one serving but what else can I do with this holiday season to maintain a healthy weight and avoid packing on the pounds, especially since 70.3 Puerto Rico is in March and I do not want to go up and down.  Leave it to the internet to have all the 'answers' to all your questions. This article (click here) provides you with 10 strategies to prevent the holiday bulge.  The tips are excellent reminders for the holiday season, but should also be applied year round. 1. Eat four to six smaller meals rather than "saving" yourself for that special holiday meal 2. Plan a workout before a holiday party or big meal 3. In contrast to our "sports mentality" to pick up the pace, when eating, SLOW DOWN! 4. Remember the law of diminishing returns
5. Take advantage of "nutritionally dense" holiday foods
  • Pumpkin
  • Cranberries
  • Turkey
  • Sweet Potatoes.
  • Chestnuts
6. Offer to bring a healthy dish to holiday parties
7. Try recipe modification 8. Beware of liquid calories, especially alcohol

Table 1: Calories Found in Alcoholic Beverages

Beverage Serving size Calories
Beer 12 ounces 160
Light Beer 12 ounces 100
Non-alcoholic Beer 12 ounces 32
Red Wine 4 ounces 85
White Wine 4 ounces 80
Wine Cooler 8 ounces 120
Daiquiri 4 ounces 225
Margarita 4 ounces 270
Gin and tonic 4 ounces 150
Pina colada 4 ounces 262
9. Don't "hang out" at the appetizer table when socializing at a party 10. Use a journal to monitor your training and nutrition
--> This article was written by Kim Mueller, M.S., R.D. • For Active.com  

Have a Happy Thanksgiving!

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Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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