Extreme Newsletter—Diet and fitness tips, recipes, and motivation

Issue #055 HEALTHY FOR THE HOLIDAYS!

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8 Tips for Avoiding the Holiday Pounds

By Stephanie S. Saunders

It's that time of year. The leaves turn majestic hues of red and gold. The air becomes fresh and crisp. We can finally put an extra blanket on the bed and cuddle up with a cup of hot tea. Yes, it's fall. We just spent eight months killing ourselves to get into that bathing suit, but now we've replaced it with a worn pair of jeans and a much more relaxed attitude towards food. After all, it's the holiday season, and no one'll notice a few extra pounds under layers of clothes. A little extra weight just gives us a New Year's resolution to focus on, right?

Woman's Feet on Scale

Wrong. According to a recent study by researchers at Sweden's Linkļæ½ping University, those four weeks of celebrating can actually lead to long-term weight gain.

Essentially, the researchers took a group of healthy young people, increased their caloric intake by 70 percent, and lowered their exercise levels. They also had a control group whose diets weren't altered. At four weeks, the participants in the test group had gained an average of 14 pounds. After six months, and no longer on an increased-calorie diet, only a third of these participants had returned to their original weight. After one year, the test group members were each still an average of 3.3 pounds heavier. After 2.5 years, the "gluttonous" group continued to gain, while the control group still maintained a stable weight.

Now, most of us don't increase our calories that drastically for 30 days straight. Sure, there's Thanksgiving, Thanksgiving leftovers, Hanukkah, the work Christmas party, Christmas Eve, Christmas Day, Boxing Day, New Year's Eve, and New Year's Day, not to mention the extra sweets, cocktails, and (ahem) fruitcake. But according to the New England Journal of Medicine, the actual average weight gain over the holidays is only one pound. (They obviously didn't poll my family or friends.) So what's the big deal? The problem is, a year later, the vast majority of people have not removed that pound. Continue this pattern over 30 or 40 holiday seasons and the problem becomes—quite literally—huge.

So how are we supposed to get through the holidays without causing weight gain? Here are eight effective ways to get yourself ready to beat the holiday bulge.

  1. Woman ShoppingBuy clothes that fit right now. This first tip might be a bit pricy, but it's a great motivational aid in staving off weight gain. A new addition to your wardrobe in a size that shows off your summer body can be all you need to prevent those extra pounds from creeping on. Imagine that beautiful holiday dress or great pair of pants, then imagine being unable to zip them up thanks to sugar cookies. Yeah, no one wants that. So before you begin the festivities, go buy yourself something perfect to wear to your parties and hang it someplace visible, so it serves as a constant reminder. Perhaps on the TV where you play your P90X® videos, or in front of that treadmill that might be starting to collect a little dust in the corner, or on your refrigerator door . . . that way, if it doesn't fit quite the same way the next time you try to slip into it, you know it's time to get back to work.
  2. Write it down. We try to write down everything we eat, right? We spend countless hours each month staring at a food diary, adding up our calories, and seeing if we got the correct balance of macronutrients. And then the holidays happen, and our little book ends up in the bottom drawer. It's almost like we're hoping that if we didn't write it down, it didn't happen. Unfortunately, the scale doesn't fit in that bottom drawer. The truth is, if we would write down the not-so-perfect meals and treats, we could find a way to compensate for them, at least a bit. For example, you have a peppermint brownie in the break room at work, which you know is carbohydrates and fat. Eat one less portion of carbohydrate and one less portion of fat for your dinner. It's not ideal, but it'll help. Or perhaps you couldn't resist Mom's homemade scones for breakfast. You could plan on an extra 20 or 30 minutes of your workout tonight. The point is, if we write it down, and do the math, we can lessen the damage. It isn't a good long-term plan, but to help compensate for a few slip-ups, it can help.
  3. Man on TreadmillKeep exercising. Most fitness trainers will tell you the slowest point of their year is between Thanksgiving and New Year's. Sure, their clients schedule workouts with the best of intentions, but then they cancel them for parties and gift shopping. It's hard to remain balanced when you have a million things to do and gifts to buy. Yet the greatest gift you can give yourself is to stay focused on your fitness goals and get your workout in. Shopping getting in the way? Do it online and save some time. Parties getting in the way? Just show up later. Who cares if everyone else is a couple of cocktails ahead of you? You'll be healthier, and you won't have to worry about the embarrassing YouTube® videos in the morning. Just stay consistent, even if it's inconvenient. You'll be much less likely to look like Santa (both belly-wise and red-nose-wise) at the end of the month.
  4. Eat before parties. Most holiday parties don't focus on low-fat, low-calorie refreshments, so unless you're organizing the event, the best damage control is to show up with a full tummy. Make sure you eat your meals and snacks throughout the day, and try to eat a healthy meal before attending any party. If you're going straight from work, prepare a healthy and filling snack to eat on the way. You'll be a lot less likely to swim in mayonnaise dips and pigs in blankets if you're full.
  5. Potato Chips, Pretzels, and NutsGet junk out of the house. The majority of people don't get into their car at midnight, drive to the store, buy the ingredients for cookies, bake them, and then stay up to eat them. But if those homemade cookies that Linda in accounting made for you are already on your kitchen counter, you better believe you'll find a way to justify it. Frankly, at 12:30 a.m., after a rotten day, for most of us there's nothing like a few cookies to drown our sorrows. The secret is to get the garbage out of the house. Send it to work with your significant other, donate it to a bake sale, regift it to your 100-pound friend with the perfect metabolism, or just dump it in the trash. Linda will never know. If you have holiday dinner leftovers, box them up for your guests individually and send them home with them. If your family still sends you that Pepperidge Farm® cookie assortment, invite a bunch of people over for a pre-party party and serve 'em up before the drinks. Try not to be wasteful, but get the less-than-healthy temptations out of your reach.
  6. Offer to prepare healthy fare. This suggestion won't be well received by those of us who'd rather spend Thanksgiving sitting around watching football than toiling in the kitchen, but if you do the cooking, you have the control. Your family could have a tasty and satisfying meal without ingesting thousands of calories and fat grams. The way the turkey is prepared, the type of stuffing, how vegetables are made, whether the cranberries are real, and countless other things can make or break the healthiness of a meal. There are tons of cookbooks out there, plus recipes in this and past newsletters, that can help you out. Yes, it does require a bit of work. But you're a graduate of P90X. You can do anything.
  7. BuffetChoose wisely and proportionally. Something occurs during a holiday meal. It's like a Las Vegas buffet—we feel like we have to eat some of everything. We feel almost like those foods will never exist again, and this is our last meal on the planet. This year, why not try to eat only your favorites, as in two or three items, and keep the portions to the size of your palm? If you're still hungry, try to fill up on veggies (preferably ones that aren't drowned in butter or cream-of-mushroom soup). If you want dessert, lean toward a small slice of pumpkin pie (220 calories) as opposed to pecan (a heftier 543), leaving out the hydrogenated nondairy whipped topping if possible. If you're going to have an alcoholic beverage, go with a flute of champagne (100 calories) as opposed to that rum-laced eggnog (with more than four times more calories, at 420). Just a few wise choices will save you a ton of calories, and probably a significant amount of heartburn as well.
  8. Don't beat yourself up. Quite possibly the worst thing you can do is beat yourself up over a bit of holiday indulgence. Yes, it does stink to backslide after working your tail off. But sometimes it doesn't stink as much as dealing with your mother when you turn down her brisket and potato pancakes. Sometimes, we don't have time to go to work, buy a Christmas tree, decorate it with our kids, make dinner, oversee homework, tuck kids in bed, and spend an hour doing INSANITY®. We can only do our very best. Mentally beating yourself up will only make you feel worse, which never helped anyone get back to their fitness program. So if you happen to gain that one extra pound this holiday season, be part of the rare group who actually follows through with their New Year's resolution and manages to shed it again. A week of hard work and a slight calorie deficit should do the trick. Resolutions don't come easier than that!

A wise person once said, "The toughest part of a diet isn't watching what you eat. It's watching what other people eat." That really is the crux of the problem with dining out in public. When you're surrounded by people who are consuming the equivalent of their body weight in fat grams, it's really tough to stick to that chicken breast and steamed veggies. But if you have a game plan, you're more likely to walk out with both a satisfied tummy and a satisfied mind. So spend a few minutes on researching, on eating, and on exercising beforehand, and be strong when you get there. The effort will be worth it, and you might even be an inspiration to your dining partner. What greater reward is there than that? Oh, yeah—a six-pack.

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Questions about your workout program, diet, the latest newsletter, or anything wellness related? Chat with Tony Horton in the Beachbody Chat Room on Monday, November 22nd, at 8:00 PM ET, 5:00 PM PT.

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.

Check out our Fitness Advisor's responses to your comments in Steve Edwards' Mailbag on the Message Boards. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.

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5 Exercise Ideas for Singles, or Lookin' for Love in All the Right Places

By Omar Shamout

While personal health and fitness are typically the reasons people come to Beachbody®, we're not blind to the fact that certain outside motivators are sometimes necessary to kick-start you into shape. Often times, the quest for love or companionship—or just plain old lust—is on your mind, and a P90X-shaped ego boost is needed to get you out the door and back into the dating scene. So now that you're physically and mentally ready to meet someone new, let's look at some activities that'll help you continue your newfound lifestyle while also putting you in a position to find a different kind of "exercise" partner.

Exercise Class

The Gym Dilemma

The gym seems like a great place to meet active singles, but in truth, it's really not. First off, everyone's wearing headphones, and just think how annoyed you get when someone tries to talk to you while you have yours on. Not hot. Second, the cute guy or gal you have your eye on is either too focused on their workout, or it's left them too exhausted to carry on an interesting conversation. There are those rare moments when it's possible to make a connection, but your best bet is to look beyond the treadmill for that special someone.

Why not consider these ideas?

  1. Couple Doing YogaYoga. Yoga is an ancient Eastern tradition that rejuvenates both mind and body. Luckily, we live in a consumer-driven country that has capitalized on a niche practice and turned yoga into an easily accessible, trendy, mass-market activity. Yoga classes can be found everywhere. Now that you've been initiated into the practice by Tony Horton, continue to build your flexibility and show off your moves next to a very bendy member of the opposite sex, and who knows? Maybe true love will blossom out of a successful lotus position.
  2. Dancing. Yoga might be good for showing off your slo-mo moves, but if you need to release your energy in a more high-intensity environment, then take it to the club! Dancing is a great cardio workout, and since your weeks of training have increased your stamina, you can shake it all night long on the dance floor until you catch the eye of that special someone. Not into the crowded club scene? Then try joining a dance class at your gym or studio. If you don't feel like venturing beyond the comfort of your 24-Hour Fitness® or Bally's® to meet someone, then this is the best way to go. Salsa classes are also a great way to get up close and personal. Guys, don't worry if you have two left feet. If you show confidence, and are willing to laugh at yourself, women will think it's adorable. Ladies, if you're not quite Laker Girl material, don't worry, because guys won't really care. Plus they'll be more than willing to help you in a one-on-one tutorial!
  3. Aquatic SportsAquatic sports. Water is the perfect place to show your new sculpted body! If you don't live on a tropical coast, find an indoor pool to get in some laps and tone all those muscles you learned about when Michael Phelps was winning his gold medals. When summer weather rolls 'round again, everyone will head to the beach, so that's the perfect time to grab some friends and have them invite other friends, and so on, and so on . . . Not much of a swimmer? No problem. Play some coed volleyball or basketball to show how much of a team player you can be.
  4. Hiking. No matter what type of terrain you live near, there's bound to be a way to explore it on a hike. Whether you're the adventurous type who's ready to scale a mountain or a more peaceful soul who craves a meditative walk through the forest, there are groups of people out there who would love to have you join them. Investigate the clubs in your area, then tag along on whatever hike interests you. You'll have hours to talk and get to know one another as you enjoy the scenery!
  5. Cooking ClassCooking class. Okay, technically this isn't exercise, but a class to learn healthy cooking techniques is the next best thing, and equally important to your fitness. Depending on your palate, there's a variety of cooking classes out there that focus on heart-healthy eating for every cuisine. Ladies, they say that food is the way to a man's heart, so why not show him how your cooking skills shine? And guys, do I really need to explain to you how much women will appreciate the kitchen moves you pick up at one of these classes? You'll have to fend them off with your, er . . . baster.

The most important thing to remember when trying to find a date through a shared interest is to always be yourself. Don't go to an activity you don't like just to meet someone, because if you do, then you're stuck! If you're not happy or comfortable with salsa dancing, your discomfort will come through loud and clear, and that's a huge turn-off for someone who finds that type of dancing muy caliente. It's OK if you've never danced or cooked or hiked or swum before, just be enthusiastic and willing to try new things. Keep at it, and that eagerness just might earn you a new friend . . . or more!

Related Articles
"5 Cheap and Cheerful Ways to Stay Fit While Dating"
"How to Party Like a Rock Star (the Beachbody Way)"
"Staying Fit While Traveling: Working Out on the Road"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Chat with Steve Edwards, the overseer of Beachbody's fitness and diet development (who also serves as your Fitness Advisor on the Message Boards), in the Beachbody Chat Room on Monday, November 22nd, at 8:00 PM ET, 5:00 PM PT.

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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Missy's Miso Veggie Stir-Fry

Missy Costello, Tony Horton's personal chef, presents this amazing Miso Veggie Stir-Fry recipe. It has carrots, orange and red bell pepper, broccoli, and zucchini for color, plus ginger and cayenne pepper for added flavor and kick. It's quick and easy to prepare—you can either make it full-on vegetarian, or throw in some chicken breast for extra protein.

Click here to download the recipe.

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Recipe: Winter Wonderland Salad

Winter Wonderland Salad

As the days grow shorter, there's still plenty of delicious seasonal produce to enjoy. Check out this recipe that features late-season favorites like beets, cauliflower, and walnuts for a delicious, nutritious salad that's great any time of year (but especially now!).

  • 2 oz. balsamic vinegar
  • 1 Tbsp. whole-grain or coarse-grain mustard
  • 4 oz. olive oil
  • 2 tsp. freshly squeezed lemon juice
  • 8 oz. mixed salad greens
  • 2 Belgian endives, cut in 1/4-inch rounds
  • 2 cups cauliflower florets
  • 1 cup beets, thinly sliced (precooked or steamed)
  • 1/4 cup chopped walnuts
  • Salt and pepper (to taste)

Whisk vinegar, mustard, olive oil, and lemon juice to create dressing. Add pepper and a pinch of salt if desired. In a large salad bowl, combine salad greens, endive, cauliflower, beets, and walnuts. Pour dressing over salad a little bit at a time while tossing, being careful not to saturate salad with dressing. Serve immediately. Makes 8 servings.

Bake for 15 to 18 minutes, until crust is golden brown and the cheese is bubbling. Serves 6.

Preparation Time: 20 minutes

Cooking Time: 15 to 18 minutes

Nutritional Information (per serving):

Calories Protein Fiber Carbs Fat Total Saturated Fat
193 3 g 6 g 10 g 16 g 2 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.

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