THE UNCONSCIOUS EATERS PLAYBOOK The kickoff to holiday season consumption has begun: All the Halloween candy is gone and now we face the daunt-
ing task of managing intake at both Thanksgiving and Christmas. The time of year between Halloween and New Year is prime time for weight gain... And mindless eating is one of the biggest penalties committed during this time of year.
by blake beckcom To keep yourself running toward the goal line of liv-
ing a healthy and fit lifestyle, incorporate the follow- ing eating strategies into your nutrition playbook:
FOLLOW A GAME PLAN As you run routines throughout your day, it is easy
to fumble your healthy eating habits by eating some- thing here or there without realizing how many total calories are consumed each day. When super-busy, the first play from scrimmage when you’re hungry and tired is to start putting whatever is around the office or pantry into your mouth. To avoid getting yourself into this pattern of unconscious eating, set up a game plan that is easy to execute every day of every week. The first play of the game: Figure out how many
total calories are needed on a daily basis to either maintain or lose weight. Divide that total number of calories into three meals and one or two small snacks.
A SAMPLE GAME PLAN TO GET YOU STARTED ON A HOME-RUN TO VICTORY INCLUDES:
• Breakfast:Yogurt and oatmeal • Snack:Your favorite fruits • Lunch:A mix of whole grains, lean proteins and the greenest vegetables possible
• Snack:High protein-based snack like almonds • Dinner: Whole grains, lean proteins, heart-healthy fats and vegetables
60 RAGE monthly | NOVEMBER 2013
There is no quick fix. Don’t get caught up in fad diets. Keep what you eat as simple as possible.
REVIEW THE GAME FILM It’s important to practice healthy eating habits on
a regular basis, but especially during this time of year and the key is to keep it as simple as possible. The best way to pinpoint your eating habits and identify where you might be committing food penalties is to create a food journal. Over the course of a week, write down all of the calories you consume (food and bev- erages) to get a good picture of what types of foods you typically eat and how many meals/snacks you consume on a daily basis. You may be surprised by what you learn. We tend to think we eat better than we actually do. Once you review the game film, you’ll be able to diagnose additional plays for your next opponent.
SCORE THE WINNING TOUCHDOWN Portion control and eating in moderation are the
star players when it comes to scoring high in the mindless eating avoidance game. To make sure you consume proper portions, use small storage contain- ers and prepare one serving size of your snack or meal items for each one. This portioning strategy elimi- nates the need to worry about eating too much, once you’ve finished the food in your container, you know that you’ve consumed one serving size. Depending on your schedule, you can prepare and portion out
your meals for the week during the weekend, or do it on a daily basis during the evening or morning. Just figure out what works for you and stick with it—proper planning prevents poor performance.
GAME MANAGEMENT STRATEGY When it comes to managing the tendency of over-
eating at holiday parties and dinners don’t be afraid to bring your healthy eating game plan with you. Instead of sampling a little of everything on the buf- fet table or serving platters, look through the menu, pick out the healthy options and build your own meal based on the healthy foods that are available. It is also a good idea to eat something healthy and light prior to the party to curb your appetite and reduce the risk of eating everything in sight at the event. Eating a healthy meal before you go to a holiday party is the best defense against unconscious eating. By keeping your head in the game, you will set
yourself in motion to score the winning touchdown beginning 2014 as fit as possible. Keep those New Year’s resolutions to lose weight on the sidelines.
Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619.794.0014 for more information or to schedule a free fitness diagnostic and private training session. See what others are saying about us on Yelp and San Diego City Search.
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