Maintaining the waistline during the holidays

Photo By Laurie Pearson | Photo courtesy  

BARSTOW, CA, UNITED STATES

11.21.2016

Story by Laurie Pearson  

Marine Corps Logistics Base Barstow

With the holidays looming, as well as the Marine Corps Ball, many people are expressing their concerns about making healthy choices this holiday season. Shelley Lamey, health and fitness expert and director of Semper Fit Gym, is helping answer those vital questions in this third article in a series about nutrition, supplements and weight management.
Her first recommendation is to acknowledge that there is no perfect body weight or size and she encourages people not to fall prey to diet fads or experimental weight-loss drugs which can have damaging effects, and temporary results.
“The safest way to lose (and manage) weight is the tried and true approach of smart eating and regular exercise… and sleep,” Lamey said. “People who lose weight slowly by modifying their lifestyle are the most successful in keeping pounds off permanently! Losing one to two pounds in a week is the recommended amount for health benefits. This is actually a lot easier than it sounds, with some very reasonable and attainable steps.”
She explains that weight management comes down to basic principles such as burning more calories each day than one consumes. This can be accomplished by eating less, exercising more or the most effective is doing a combination of both.
“There is no magic pill,” explained Lamey. “There is no magical tool! There is no magical equipment. Successful weight management is a sensible lifestyle, period!”
To get started, it’s a good idea to know your goals. This includes your larger goals, such as wanting to fit into a gorgeous ball gown or unforgiving uniform. It may also include some personal goals such as being able to keep up with your children or improving health enough to get off of various medications. This all starts, however, with basic nutritional and activity level (calorie burning) goals.
“The best way to ensure you’re eating less is by tracking what you eat and adding up the calories every day,” Lamey said. “You’ll be accountable and powerful in controlling your eating habits. You can find out what your daily calorie allotment for weight loss by going to the site:
ChooseMyPlate.gov and it will tell you what calorie intake you should have based on your age, sex, weight, height and activity level.”
The tricky part this time of year is eating smart. Cookies, brownies, pies, cakes, casseroles, potatoes, gravy, marshmallow-laden yam stuff, and stuffing are practically thrown at you and people feel compelled to eat it all! How many times have you said, “I’ll just have a little bit of everything” then ended up with a plate nearly as tall as a skyscraper as you balance your way to the table? There are some easy swaps one can make that will help insulate you from the foods laden in simple (not good for you) carbohydrates. For instance, cauliflower mash made with butter and coconut milk can replace mashed potatoes. Or if you don’t want to go full cauliflower, mix half of this secret power vegetable with potatoes to cut the carbs. Instead of the soupy green bean casserole, swap in green beans cooked with onion and bacon, adding a few slivered almonds maybe. The calories and carbs are chopped!
“You want nutrient dense foods that are high in important nutrients but low in calories,” said Lamey. “Opt for more fresh fruits, vegetables, whole grains, low-fat and nonfat dairy and lean meats.”
Yes, turkey counts as lean meat, so have at it! Lamey also recommends reading nutrition labels and paying attention to serving sizes!
“A portion is not the amount of food you choose to eat at one time,” Lamey said. “Nor (is it the) amount that a restaurant gives you! A serving is the amount of food for which nutritional information is given on a product. The most accurate way to track calories is to count out and measure your portions. If needed, buy a food scale to weigh foods such as cheese and meats.”
Beware of the bar!
“Beverages can quickly use up your daily calories without satisfying hunger,” Lamey explained.
According to the National Institutes of Health, U.S. Department of Health and Human Services, the following are calorie counts for alcoholic beverages:

Beverage: Ounces: Calories:
Regular Beer 12 153
Whiskey, gin, rum, vodka or tequila 1.5 97
Liqueurs 1.5 165
Red wine 5 125
White wine 5 121
Sweet wine 3.5 165
Martini 2.25 139
Cosmopolitan 2.75 146
Margarita 4 168

When dining out, Lamey suggested ordering the smallest size portion available.
“Also, ask for a take-out box as soon as your food arrives,” she suggested. “You can put half your food out of sight.”
When snacking, she suggested avoiding eating out of the package.
“Put your snack in a serving bowl,” she said.
The other aspect of health and nutrition to focus on, though, is burning off calories. Just get up and move! Even some basic ideas, such as cleaning house, or chasing children will burn calories.
“The more physically active you are, the quicker you will lose weight,” Lamey said. “The American College of Sports Medicine recommends 60 minutes of moderate to vigorous intensity six to seven days per week. Moderate intensity activity means you’re moving enough to raise your heart rate and break a sweat, whereas vigorous activity means you’re breathing hard and fast and your heartrate has gone up quite a bit.”
Some examples of moderately intense activity include brisk walks, water aerobics, riding a bike, hiking, tennis, and even pushing a lawn mower. Examples of vigorous activities are jogging or running, swimming laps, riding a bike fast or up hills, playing racquetball or basketball.
It doesn’t have to be awful! Find things you enjoy doing and then go do them. It also helps to vary your routine, so you don’t get bored and quit.
“Having a workout buddy also motivates and keeps you on track,” she said.
A good workout and nutrition buddy will cheer you on, encourage you, and help motivate you without allowing you to get down on yourself.
Lamey does have four weight management secrets:
1. Set short and long-term goals and plan non-food rewards for each success.
2. Exercise first thing in the morning because this shows evidence of burning more calories.
3. Drink plenty of water every day for detoxifying and cleansing your body.
4. Making sleep a priority!
There are devices out there you can wear, too, which can help track calories burned, steps or miles walked, even sleep patterns. These devices can connect with your cellular phone and you can input and track data to help you meet and exceed your goals.
“Be gentle with yourself,” she said. “Be patient with yourself. Keep your eye on the prize. Set realistic goals and remember every body type is unique! Journal everything.”
If you’d like further guidance on setting dietary and exercise goals, choosing healthier meal swaps or establishing a plan, contact Shelley Lamey at 577-6817.
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• Date Taken: 11.21.2016
• Date Posted: 11.21.2016 14:01
• Story ID: 215386
• Location: BARSTOW, CA, US