Holiday eating

[Guest guest]

I'm currently working 3pm to 3am. Before that it was 11pm-7am. At times it's

been 4am-noon (kill me), but no matter how screwed up my work schedule is I

still get in my workouts. What works best for me is doing the workout whenever I

wake up, whatever my " morning " is. It might be the middle of the afternoon or

early evening.

Right now I get off at 3am, get several hours of sleep and hit the gym around 10

in the morning. I take a lot of naps. I might resort to a yoga tape or a walk if

a shift stretches past 12 hours and my sleep pattern is really messed up. In

general though, I'll hit the weights and cardio really hard no matter what kind

of curve balls work is throwing me. I feel like the exercise makes me stronger

and better able to deal with it. Plus, I sleep like a rock. :-)

holiday eating

Hi group.

I have not been doing very well with body for life. Life is so busy.

Have not been getting to the gym, but walking outside and following

the diet as close as I can. But.. now the holidays are over and I am

digging in again. One thing I do realize with my shift work I can

not follow the regime for fitness set out in Body for Life. I have

been struggling.. feeling guilty and the struggling to get the work

outs in again. I am changing to.. on works which are 14 hours by the

time I get home.. I will just do sit ups or stability ball work. on

days off. follow the plan. I was trying to stair master and lift on

my work days and was tired that I was doing a bad job anyway and

then feeling like I was going to hurt myself. So that is my new

plan. Something everything but not exactly like the program says..

otherewise it is stressful not enjoyable.

anyone else have troubles with this?? If you worked during the day

only it would be easier, but 12 hour shifts of days and nights.. too

difficult.

[Guest guest]

Hi group.

.......One thing I do realize with my shift work I cannot follow the regime

for fitness set out in Body for Life. If you worked during the day

only it would be easier, but 12 hour shifts of days and nights.. too

difficult.

-

I work the 4pm-1230 am shift and occasionally the 7pm-7am shift. For my 8

hour shifts, I do better if I go to the gym at work after. I have a more

intense work out getting rid of the pent-up stress. If I'm doing the 12 hour

night,

I have to go in before my shift.

Although my workouts are not " by the book first thing in the am " , I had good

results my first two challenges (pictures under R) Exercising anytime of

the day is better than what I was doing-nothing.

I've had to suspend my challenge started the beginning of Dec.-I've had a

major asthma exacerbation-nebulizers, prednisone and the whole bit. I can

barely

walk to my car, much less exercise. I hope to get a good start by the

first week of January if it's back under control.

(who has been lurking while down and out )

[Guest guest]

The American Diabetes Association and Splenda have great recipe ideas

for the holidays. It is helpful to make a list of healthy holiday tips

for the patients. Our patients like to make foods and bring them into

support group for others to sample.

Vaughn, RD, LDN

Reading Hospital and Medical Center

Reading, PA

Holiday eating

I am looking for any good tips, websites, resources, etc. on Holiday

eating/surviving the holidays for our lap band and gastric bypass

patients. I am going to be helping out with our support group this

next month and was wondering if any one had any resources they could

pass along.

Thanks,

Talbot, RD CD

Surgical Weight Loss Center of Utah

Salt Lake City, UT

[Guest guest]

For Holiday Energy, Eat This

By Sally Squires

Will you sail through the holidays this year at optimal performance with

energy to spare? Or will you struggle through feeling tired, stressed,

cranky and burdened by extra pounds?

Just a few simple daily habits could make the difference.

Welcome to week four of the Holiday Challenge. The goal of our annual

challenge is simply to maintain your current weight from Thanksgiving to New

Year's. And it's never too late to join. If you're just starting this week,

get on the scale today -- yes, you, and yes, today -- and aim to keep your

weight steady from now until Jan. 1.

Holidays inevitably involve doing too many things in too little time. The

trick is to keep your energy high without stuffing yourself with cookies,

lattes and that can of whipped topping in the fridge. Here is what a few

experts recommend:

Eat at regular intervals. Skipping meals leads to a roller coaster ride

of energy peaks and valleys. Without food, blood sugar levels drop very low.

The body responds by boosting production of insulin. That, in turn, makes

you feel hungry. If it's been too long since your last meal, it could mean

an overactive appetite. How frequent should meals be?About every three

hours, advises registered dietitian Raquel Malo, director of nutrition and

executive training at LGE Performance in Orlando.

Engage in strategic eating. Those frequent meals need to be about 300 to

500 calories each, with a mix of protein (nuts, eggs, low-fat or non-fat

dairy products, beans, fish, lean meat, soy or poultry without the skin),

fruit and vegetables and whole grains to keep insulin and blood sugar levels

even.

Boost protein. Most Americans get about 10 to 15 percent of their daily

calories from protein. (If you have kidney problems, be sure to check with

your doctor before making diet changes.) The National Academy of Sciences

sets 30 percent as the safe limit for protein consumption. How does eating a

little more protein help to maintain weight? Protein seems to boost satiety

more than carbohydrates or fat because it takes more energy for the body to

digest and store protein. Studies also show that eating protein helps

preserve muscle.That, in turn, makes weight maintenance a little easier

because muscle burns more calories than fat.

Develop a pressure plan. Use it on the days when you feel like Scrooge

and are tempted to eat anything -- and everything -- available. Raquel Malo

encourages her clients to post on the fridge a list of eating goals as well

as healthy alternatives to eating. Some possibilities: Eat only from a

plate. Limit eating to one place at your home, perhaps sitting at the

kitchen table rather than in front of the television or standing in front of

the fridge. Eat measured portions of food, rather than mindless noshing.

Even better, consider alternatives to eating: Call a friend. Play some

favorite music. Address holiday cards. Wrap presents. Climb the stairs. Take

a walk around the block. You get the idea.

Eat wisely at the food court. Sure, it's important to refuel while you're

going the distance at the mall. But there are smart choices and choices that

can undercut your efforts. So at Cinnabon, choose the apple Minibon (just

285 calories and 5 grams of fat) instead of a Caramel Pecanbon (1,100

calories, 56 grams of fat and 10 grams of saturated fat). For a caffeine

jolt at Starbucks, sip a venti cappuccino with skim milk (130 calories, 0

fat) instead of a venti white chocolate mocha (630 calories; 29 grams fat;

19 grams saturated fat.) At 's, the Ultimate Grilled Chicken with a

side salad, reduced-fat ranch dressing and a diet soda (370 calories, 7

grams fat, 1.5 grams saturated fat) is a better choice than a Classic Double

Burger with Cheese (670 calories, 37 grams fat and 16 grams saturated fat

before the fries and drink).

Give yourself an early gift. In addition to staying active throughout the

day, make the time at least once this week for at least 20 minutes of

cardiovascular activity that will get your heart rate and breathing really

going. It's one of the activities mentioned in the 2005 Dietary Guidelines

Committee Report. Cardiovascular activities such as brisk walking, dancing,

bike riding, jogging, shooting hoops, step aerobics, walking on a treadmill,

etc. help keep your metabolism revved afterward, helps cut stress, improves

mood and sleep, and, yes, may even help boost energy.

Besides, when you're moving, you're probably not eating. So go ahead, speed

walk through the mall to hit a store before it closes. That counts, too.•