GET THROUGH THE HOLIDAYS WITHOUT GAINING WEIGHT #515 11/21/2012
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Get Through Thanksgiving Without Gaining Weight

By Samantha Judge Terrio

From the fat-laden gravy to the creamy pumpkin pie, even looking at the Thanksgiving dinner table is enough to make you loosen your belt a few notches. Then, there's the competition: Who's going to get the turkey leg or lay claim to the most mashed potatoes? Who's going to finish fast enough to be the first one back for seconds? I know I'm not the only one who has experienced a "get-your-hands-off-my-dinner-roll" moment during Thanksgiving.

Thanksgiving Meal

Considering all of that, it's no shock that the average American consumes about 4,500 calories and up to 229 grams of fat1 on Thanksgiving! So, how can you stop yourself from gaining more than a pound in a day? Here are 9 tips you can lean on for this holiday season, so the bird is the only one stuffed at the end of the day.

  1. Get a good head start. Start your day with a healthy breakfast, such as two eggs and whole-grain toast and a side of mixed greens, or any combination that's high in protein and fiber.2 This will create a foundation of satiety and make you less likely to inhale the appetizers. Since you won't be starving, you'll be able to more likely to enjoy the main meal in moderation!
  2. Don't go overboard on appetizers. It's easy to consume 1,500 calories before the turkey even hits the table. Instead of skipping the baked brie altogether, fill most of your plate with vegetables and healthier choices, then leave just a little room for a taste of the indulgent snack. An average serving of dip or cheese is one ounce, roughly the size of your two thumbs.3
  3. Trick your brain. The average plate is 14 inches wide, and we tend to finish 98% of the food on our plate.4 No wonder it's easy to eat too much on Thanksgiving. To trick your brain into thinking you've eaten enough, use a smaller plate and/or fill half a normal plate with salad. (Just go easy on the dressing.)
  4. Woman Enjoying a Little PieEnjoy your favorites. One of the best things about Thanksgiving is the memories and traditions of the day. Don't limit yourself from enjoying your favorite dishes, but only have a small scoop of those that are less healthy. According to Brian Wansink, PhD, Director of the Food and Brand Lab at the University of Illinois, it only takes four bites for your nostalgia of a food to reach its peak.5
  5. Get a better bird. Most Thanksgiving turkeys are about as succulent as woodchips. No wonder we cover them up with gravy, cranberry sauce, or stuffing. Instead, find a recipe that results in a more flavorful turkey, or cook a different protein—ham, fish, or chicken—that you'll enjoy on its own, and have only moderate portions of the heavy sides. If you're not hosting, consider skipping the bird altogether if you feel the need to smother it in sauce.
  6. Improve traditions. Hosting? Take some of the pressure off yourself and ask guests to bring a healthy side dish or dessert. If you think they might be stumped, you could even provide them with a list of healthy side dishes they could make. Going to someone else's home? Bring a healthy side dish of your own! They'll appreciate it way more than the gift of cellulite.
  7. Don't get drunk. Limit yourself to one drink before or during dinner and one drink after dinner. Drinking too much alcohol can increase your craving for salt and may set you up to eat 30% more than you intended.6 Get drunk at dinner and all your inhibitions will be down by the time dessert comes. Two pieces of pie, a couple of cookies, a scoop of ice cream later . . . and you'll need a forklift to get you off the couch and a cab to take you home. Don't be that person.
  8. FamilyForgive yourself. Did you read this and still overeat? Don't keep slipping down the slope. Get up and encourage someone to take a walk with you. If it's too cold for a walk, break out a game of Twister® or fire up the Wii® or Xbox® Kinect®! Getting moving will ease some of your guilt and also start the digestion process.7
  9. Remember why you're there. Between the football game and your sister's amazing pumpkin pie, take a moment to pause and reflect on what you're thankful for this year. As tasty as the dishes are, nothing compares to the people we share it with.

What are you thankful for this Thanksgiving? Tell us at mailbag@beachbody.com.

Resources:

  1. http://www.caloriecontrol.org/articles-and-video/feature-articles/stuff-the-bird-not-yourself
  2. http://jn.nutrition.org/content/141/1/163.full
  3. http://www.truestarhealth.com/members/cm_pages12SL10P1.html
  4. http://www.smallplatemovement.org/doc/big_portions.pdf
  5. http://www.webmd.com/diet/features/emotional-eating-feeding-your-feelings?page=2
  6. http://www.deepdyve.com/lp/elsevier/short-term-effects-of-alcohol-on-appetite-in-humans-effects-of-context-dUWqMqQdTk
  7. http://www.healthguidance.org/entry/14432/1/How-to-Help-Digestion.html

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Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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Ask the Expert: How Can I Improve My Cholesterol?

By Denis Faye

The truth is, cholesterol isn't a bad thing. This fat (or lipid) plays a number of crucial roles in the body, including forming cell membranes; acting as a building block for many hormones; and helping to create bile acids, which help break down dietary fat.

It becomes a problem, however, when you have too much of it in your bloodstream. It can build up into a fatty substance called plaque that can restrict blood flow, causing heart disease.

Eggs in a Carton

With this in mind, you'd think the logical solution would be to reduce your intake of cholesterol—animal-based foods such as eggs, shellfish, and other meat. Fortunately for you omelet fans out there, it doesn't quite work that way. Dietary cholesterol is just a tiny part of your total cholesterol. Don't fret, though. There are other ways to get your cholesterol in check, but before I share them with you, let's geek out a little on how cholesterol works in your body.

The Nerdy Details on Cholesterol in Your Bloodstream

Most of your body's tissues make the stuff, but your liver is particularly good at making it. So to shuttle that top-shelf cholesterol around, your liver also creates lipoprotein "taxicabs" made of protein and fat that transport cholesterol around the body via the bloodstream.

When a lipoprotein leaves the liver, it's full of cholesterol to deliver to other body parts, where it'll help build cells, among other activities. These lipoproteins are called low-density lipoproteins, or LDL. It's called this because fat (including cholesterol) is less dense than protein. LDLs have a higher fat-to-protein ratio, making them less dense.

Once lipoprotein has delivered their cholesterol payload, the protein-to-fat ratio switches. This reversed ratio makes them denser, so they're called high-density lipoprotein, or HDL. The job of HDLs is to sweep the bloodstream, picking up stray cholesterols and returning them to the liver.

Cholesterol ListCholesterol becomes problematic when you have too many LDLs in your bloodstream. Excess cholesterol starts to break down improperly and results in a buildup of the aforementioned plaque. This is why, despite the fact that LDL does an important job in the body, it is often referred to as "bad cholesterol." HDL, on the other hand, is referred to as "good cholesterol."

What should my cholesterol be?

In truth, it's not so much that you want to completely eradicate the "bad" and crank up the "good." A better way to look at it is that you want a healthy balance of the two. According to the National Heart, Lung, and Blood Institute, your total cholesterol should ideally be below 200 milligrams (mg) per deciliter (dL) of blood. Ideal LDL is 100–129 mg/dL (lower for people at risk). HDL should be at least 60 mg/dL.

When you get bloodwork done, your "lipid profile" will also contain a number for triglycerides. These are another type of fat that the body uses for energy. I didn't discuss them much in this article, but for the record, you want to keep that number below 150 mg/dL. If you're looking to lower triglycerides, you can follow all the advice I'm about to give below.

Now, back to the original question . . .

The relationship between cholesterol intake and LDL levels shifts from person to person. It's all a roll of the genetic dice. The human body can produce cholesterol itself, so—for most people—so many experts, including myself, don't believe you need to deliberately include cholesterol in your diet. However, it doesn't necessarily need to be completely avoided either. Some experts argue that some people require it in their diet because they are unable to synthesize it properly. And, for most of us, when we eat cholesterol, the body lowers its own production of it, so moderate amounts probably have little to no impact.

Following this logic, some dietary cholesterol is fine, provided it comes from quality sources. Think of it the same way you might think of simple carb consumption. Bananas, for example, are high in sugar, but their nutritional value makes up for that. Similarly, egg yolks are high in cholesterol, but they're also very nutritious, so the good outweighs any possible bad, if it exists at all.

Oatmeal with Fruit and MilkAside from this, there are plenty of ways you can tweak your lifestyle to positively influence cholesterol, starting with a diet high in soluble fiber. Soluble fiber clings to dietary cholesterol and flushes it out of your system. You'll get that from fresh fruits and veggies. Whole grains, particularly oats, also contain soluble fiber, but most people are too grain-reliant as is, so I think you're better off targeting produce, where you'll also get vitamins such as niacin, vitamin E, and vitamin C, as well as polyphenols, polysterols, and flavonoids, which have been shown to balance LDL and HDL levels.

You may also want to limit your sugar intake as mounting research, including a recent study in the Journal of the American Medical Association, links refined sugar to low HDL levels. It's also well established that trans fat lowers HDL and raises LDL, so instead of avoiding the shrimp cocktail, stay away from sugary, fatty junk foods, particularly store-bought confections that use trans fat to prolong shelf life.

Over the years, various foods have been shown to help with cholesterol levels, including raw nuts and fish oil, due to the healthy fats, and green tea, due to the antioxidants. Moderate alcohol consumption has also been shown to raise HDLs, but if you don't already drink, there's no reason to start. There are plenty of other great, healthy foods to hedge your bets with.

Beyond Diet

Don't limit yourself to just perfecting your diet. Exercise has been shown to have a profound positive effect on cholesterol levels. On the other hand, smoking has been shown to have a severe negative effect.

The role cholesterol plays in your body may seem complex, but the good news is that getting it under control is fairly simple, at least in concept. As usual, a whole-foods, predominantly fruit-and-veggie diet can work wonders for your HDLs, your LDLs, and any other DLs that might come your way.

Related Articles
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Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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30 Ways to Relieve Your Stress

By Sarah Stevenson

Back in Paleolithic times, stress and its associated hormone release was an important survival tool. Things like adrenaline gave us the juice we needed to dodge a famished cheetah, while cortisol helped out should that cheetah decide to pursue us for a long, long time.

Woman on top of Fall Leaves

The problem is, sometimes you can have too much of a good thing. Prolonged exposure to stress and its merry band of hormones can lead to all kinds of problems, including inflammation, fatigue, and many modern ailments, such as fibromyalgia and IBS.

In our busy, always on, always online world, it's like we're all being chased by cheetahs every single day. So it's time to take that cat by the whiskers and let stress know who's boss. Here are 30 quick tips to help you release stress in a matter of moments:

  1. Smile. When you smile, feel-good chemicals are released into the bloodstream, taking the place of stressful chemicals.1 So smile and watch the world smile back at you.
  2. Take a deep breath. The act of deep breathing allows your mind to focus on the present moment and stop the worry train. Take a deep inhalation through your nose, allowing your lungs to fill up completely, and as you exhale through your nose, allow your lungs to empty entirely.
  3. Calm music. Relaxing music's long, slow, spaced-out beats require less energy for the brain to process, and its predictive structure can be almost meditative.
  4. Man CallingCall a friend. Research suggests that people who have close ties with friends and family are all around happier, healthier people. Hearing the comforting sound of a loved one can help make a stressful situation less so.2
  5. Visualize. Whether you take a few minutes to visualize a serene setting that you'd love to be in, or imagine what the life of your dreams looks like, visualization gives your mind a break from the stress you're feeling.
  6. Scream. This is a quick, harmless way to relieve pressure that has built up. When you are all plugged up, sometimes all you need is to let your steam out. So be a little teapot short and stout; when you get all steamed up, give it a shout.
  7. Make to-do lists. Knowing what needs to be done can help you navigate what you need to do for the day, and it allows you to focus on the tasks at hand and not on remembering all of them. As you finish them, check them off. At the end of the day, you'll see how much you have really accomplished. Making this list the night before can even lead to a less stressful morning.
  8. Focus on the positive. Some researchers believe that your thoughts can affect your physical body. Anxious, sad, and angry thoughts can make your entire body feel more stressed because they cause the brain to release the stress hormones, while pleasant, peaceful thoughts can make the body feel less stressed because they can cause the brain to release the pleasure hormones dopamine, endorphins, and serotonin.
  9. Relax your muscles. Focus on one muscle at a time; tense it for a few seconds then relax it and notice that sensation of relaxing. Begin at the top of your body and work your way all the way down until your body is completely relaxed.
  10. People Playing GamesPlay a game. Getting together with a group of friends to play catch, engage in a board game, or jam out on Rock Band® will take your mind off what's causing you stress, at least for a little while.
  11. Aromatherapy. Research has proven that lavender, chamomile, and sage all have stress relieving properties when taken in through the olfactory system. Burn a scented candle, use an oil diffuser, drink some tea, or bring those herbs into your space to lower your blood pressure.3
  12. Laugh. Laughing gets endorphins and dopamine coursing through the bloodstream. These feel-good chemicals will help you feel happy and relaxed.4
  13. Get a good night's sleep. Staying up too late can cause one to wake tired and depleted, and even everyday tasks will take more time and energy. Having trouble getting a great night's sleep? Click here to find out how to improve your sleep tonight.
  14. Imagine them in their undies. If people stress you out, why not try the age-old idea of imagining them in their underwear? How intimidating is a person walking around in their skivvies?
  15. Journal. Mental health professionals currently promote journaling as a proper behavioral technique to reducing stress. Get the anxiety and negative emotions going on inside your brain onto paper. That way it doesn't weigh the mind down.5
  16. Cup of  TeaHave a cup of tea. Chamomile tea to be exact. Chamomile tea has calming agents that can relax the body both through breathing them in and drinking them.
  17. Take a hot bath. Soaking in a hot bath relaxes the muscles that tense up every time stress hits the body. Ease them by slipping into a warm tub for a half hour or more.
  18. Go for a walk. When it's too much, step away from it and get some fresh air into your lungs. Even a short, five-minute walk can help give you a fresh perspective and relieve stress.
  19. Have a good cry. Being brave and keeping a tough exterior can create a pressure cooker effect. Seeing a sad movie, listening to a touching song, or just allowing emotions to flow when faced with something sad can help give your body the release it occasionally needs.
  20. Plan something fun for the future. When you're under a lot of pressure, this can give you a light at the end of the tunnel to look forward to. Just don't make planning this stressful too.
  21. Get sweaty. Exercise relieves stress. Research even says that if you have a hard workout right before bed, you'll get longer, more restorative sleep.6
  22. Have a glass of wine. The ritual of a single glass of wine can help you relax and sink into the present moment a bit more. Less is more on this one.7
  23. Couple KissingBe affectionate. People who kiss, touch, and hug produce less stress hormone and more feel-good chemicals than those who do not. When we are touched, our pre-frontal lobe gets a signal that we have another "carrying the load." Our body then gets the "OK" to relax.8,9
  24. Orgasm. This can be a solo or shared activity. Right before you orgasm, your entire body tenses up; when you reach the point of orgasm everything in your body relaxes, thus giving you a decrease in blood pressure and the euphoric feeling of completely letting go.10
  25. Tell a joke. Step away from the seriousness of the stress you're under and share a joke with someone else. You'll improve his or her day and you'll get the satisfaction of bringing joy to someone else.
  26. Drink less caffeine. I know that's just mean, right? But it's true. If the body is all jacked up on caffeine, it has more energy but is also in a very reactive state, which can lead to mega stress.
  27. Create a mantra. Negative self-talk can be a self-fulfilling prophecy. Create a positive mantra instead such as: "I live in a loving, peaceful world" or "It feels like a lot, but I can handle it. I've done it before and I can do it again."
  28. Have a dance party. Pump up the volume and break out any move that feels good. You might feel silly, but the combination of exercise and feel-good music will put you in a better frame of mind.
  29. Tony StretchingStretch. When you are faced with a stressful situation, your body tenses up immediately and quite often does not relax unless you consciously make an effort to relax it. Stretching is a great way to relax those tense muscles. Stretch several times a day. Your body will thank you.
  30. Play with your pet. Research suggests that people with animals live longer, happier lives. Dogs love to lavish you with bouncy attention and some cats are content to rest in your lap for hours. Either way, their unconditional love will ease your stress.11

Resources:

  1. http://www.scientificamerican.com/article.cfm?id=smile-it-could-make-you-happier
  2. Scherer, K. R. (2003). Vocal communication of emotion: A review of research paradigms. Speech communication, 40(1), 227-256.
  3. Motomura N, Sakurai A, Yotsuya Y. Reduction of mental stress with lavender odorant. Percept Mot Skills. 2001 Dec;93(3):713-8.
  4. Bennett MP, Zeller JM, Rosenberg L, McCann J. The Effect of Mirthful Laughter on Stress and Natural Killer Cell Activity. Alternative Therapies in Health and Medicine, March-April 2003
  5. Richardson, K. M., & Rothstein, H. R. (2008). Effects of occupational stress management intervention programs: a meta-analysis. Journal of occupational health psychology, 13(1), 69.
  6. http://www.mayoclinic.com/health/exercise-and-stress/SR00036
  7. Eckardt, M. J., File, S. E., Gessa, G. L., Grant, K. A., Guerri, C., Hoffman, P. L., ... & Tabakoff, B. (1998). Effects of Moderate Alcohol Consumption on the Central Nervous System*. Alcoholism: Clinical and Experimental Research, 22(5), 998-1040.
  8. Carey, B. (2010). Evidence that little touches do mean so much. The New York Times.
  9. Harlow, H.F. The nature of love. American Psychologist, 1958, 13, 673-685.
  10. Brody, S. (2006). Blood pressure reactivity to stress is better for people who recently had penile–vaginal intercourse than for people who had other or no sexual activity. Biological Psychology, 71(2), 214-222.
  11. Siegel JM, Angulo FJ, Detels R, Wesch J, Mullen A. AIDS diagnosis and depression in the Multicenter AIDS Cohort Study: the ameliorating impact of pet ownership. AIDS Care. April 1999.

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Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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Easy Green Bean Casserole

Green bean casserole is a Thanksgiving favorite. Find out how to make a lighter version that's just as delicious.

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Recipe: Zucchini and Red Pepper Frittata

(Makes 4 servings)


Zucchini and Red Pepper Frittata
Now that we've suggested you give eggs a chance, here's a yummy way to do it. This frittata is also packed with plenty of fiber-rich veggies, to keep cholesterol in check. And if you really want to do it right, buy organic eggs to avoid all the hormones and antibiotics they pump into conventionally raised hens. (Plus, in our opinion, organic eggs taste better.)

Ingredients:

  • 2 tsp. extra-virgin olive oil
  • 3 medium zucchini, thinly sliced
  • 1 medium red bell pepper, diced
  • 1/2 medium onion, chopped
  • 1/4 cup chopped fresh basil
  • 1/4 tsp. sea salt
  • 6 large eggs, lightly whisked
  • 1/3 cup crumbled goat cheese (2 ounces)

Preparation:

  1. Heat oil in a 10-inch nonstick skillet over medium heat. Add zucchini, pepper, and onion; cook, stirring frequently, for 2 minutes or until zucchini is tender.
  2. Add basil and salt; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
  3. Add eggs and goat cheese to vegetable mixture; stir until combined. Cook over medium heat, without stirring, until the bottom is light golden, 2 to 3 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
  4. Reduce heat to low; cover and continue cooking for 15 to 18 minutes or until knife inserted in center comes out clean.

Nutritional Information: (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
230 15g 6 g 290 mg 336 mg 9 g 2 g 6 g 15 g

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.


Body Beast and P90X®/P90X2® Portion Information

Body Beast Nutritional Information:

Veggie Fat Protein
3 3 1



P90X/P90X2 Nutritional Information:

Veggie Fat Protein
1 1 1/2





If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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