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Physically Tweaked by Cat Smiley
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Christmas parties often offer alcohol with elaborate food fare, so use these survival tips to avoid packing on pounds.
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With the party culture so deeply intertwined with end-of-year celebrations, it is no surprise New Year’s resolutions are met with brute force (and disappointment) each year. Let’s face it – healthy intentions are sidelined for the best of us over the festive season. My belief is the occasional good party may not be as detrimental to your fitness program as you think. To shake up the system a little (reminding yourself how horrible hangovers can be) break the normality of your eating patterns and, well, have a blast. Could be just what you need to re-motivate yourself with healthy living. I’m not telling you to go out and get wasted – I am a strong believer in balance and moderation. However if you haven’t had a chance to drink for a while, the end of year parties seem like the time to release the inner wild child.
Keeping on track with your best fitness intentions may mean quality over quantity – try twenty minutes of faster paced cardio every day, instead of thirty minutes moderate exercise. Double that up with ten minutes of resistance training 4-5 times a week and you’ll be shining your way through soirées. Don’t let the euphoria of alcohol and munchies replace exercise.
Needless to say, knowing the facts about how alcohol really affects your health and physique should encourage you to drink in moderation through the festive season and beyond.
Alcohol as a food contains almost twice as many calories per gram as both carbohydrate and protein, yet less than a gram of fat. Due to the minimal amount of vitamins and minerals present, alcohol calories are considered ‘empty.’ Alcohol affects directly the body’s ability to absorb and process other nutrients essential to strong bones, muscles and joints. This can contribute to vitamin and mineral deficiencies, slowing the processing of protein and carbohydrates, hence slowing metabolism—inviting your body to store body fat rather than develop lean muscle mass. Pursuing activity with alcohol still in your system (starting at a blood alcohol level of 0.05 percent) has been proven to decrease reaction time, balance, strength, power, coordination and tolerance to the cold— alcohol contributes to countless unnecessary injuries each year.
The good news is, studies have shown that one drink per day (12 oz beer or 5 oz wine) can be good for the heart. This is due to the increase of high-density lipoproteins in the blood that are known to help keep your arteries clear, however it is not advisable to drink alcohol for the reduced risk of heart disease. Drinking plenty of non-alcoholic beverages at social occasions can help keep consumption in moderation. Christmas parties often offer alcohol with elaborate food fare, so use these survival tips to avoid packing on pounds.
1. Eat before you party. Consuming substantial meals throughout the day will avoid bingeing at night. Go out with a semi-full stomach – have a mini-meal such as soup and crackers to better resist temptation.
2. Size matters. Stay aware of your portion sizes – make yourself a small plate and walk away from the table. Keep with foods you recognize, mystery dishes often are laden with mystery fat calories.
3. Hold out for the foods you really enjoy. Scan the scene and wait for the foods that look really good, rather than nibbling randomly from the hors d’oeuvres table. Eat slowly – enjoy conversation as much as eating.
4. Stay strong. You don’t need to announce you are watching your weight to family and friends during the Christmas cheer. Find a pre-rehearsed reason as to why you are not eating more, such as ‘I find that too much cheese means I can’t sleep as well’ to avoid unwanted attention. Keep your hands busy, hold a drink in one hand (stick with non or low alcoholic) and your purse or sweater in the other, so snacks aren’t as accessable.
Healthy living does not always mean 100% healthy. Let loose once in a while, don’t beat yourself up or give up when it takes you longer to reach your weight loss or fitness goal. Realize that venturing from the ideal dietary plan is not the end of the world – simply get back on track at your next meal and don’t sweat it. Trust in your natural wit and personality before alcohol. Remember we are in this body for the long term. Pace yourself and reward yourself for a happy, healthy year. Cheers!
Cat Smiley is personal trainer and pro-athlete. Her company, Cat Smiley Personal Training, helps people of all abilities maximize their athleticism. Hear her new internet radio show on www.catsmiley.com. Contact (604) 488.7466.
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