About Me

I have been a teacher of fitness and health for thirty years. In 1989 I was certified for personal training with the National Acadamy of Sports Medicine. I had a gym in Santa Barbara for eight years. Co-owned and created a spinning bike company which manufactured bikes for five years. Also I have worked with nutrition companies for twenty years. Along with many wonderful non famous people I have trained many celebrities, and members of the Royal Family. My own athletic past consists of long distance running, long distance cycling, cross country skiing, down hill skiing, rollerblading, hiking, sand running, track work, and weight training. I have authored two fitness columns in local papers, and have been writing this blog since January 2010.

Monday, December 13, 2010

Keeping Track of Your Calories During the Holidays

During the holidays we are bombarded with festive and fun foods where ever we go.  Whether it is at a holiday party, or just visiting a friend, there are holiday treats to tempt us just about everywhere.  It is easy to add on those unwanted pounds if we are not careful and conscious of what we are eating.

I have written a blog about keeping a food diary during regular times so that you are really aware of what it is you are eating.  Many times we don't count the snacks, or nibbles here and there that we partake in.  If you have not kept a food diary in the past, now is a good time to do it.

You will be surprised at how many extra calories you take in during the holidays.  Writing them down allows you to really see what you are putting into your body.  When you keep a food diary, it is important to judge the quantity of the food you are eating.  For instance, if you are eating a serving of mashed potatoes, estimate if you are eating a half of a cup, whole cup, or as close as you can get to the amount of potatoes you have.  This will help you when you are looking up the calorie count of what ever it is that you ate.

There are several web sites that can give you the calorie count of the foods that you eat.  Calorie King is a good one.  They can give you the calorie count of pretty much any kind of food, including fast food chains, restaurant chains, and food that you buy in grocery stores.  You do need to know the amount for most items.

When keeping a food diary, you need to be as honest as possible with anything you put into your mouth to ingest.  If you have a piece of candy, write it down.  If you take a bite off someone's plate, write it down.  If you take seconds, write it down.  Write down you beverages as well.  You may be surprised at how many hidden calories are in your drinks like, lemonade, soda's, fruit juice's, alcohol, and such.  Write down everything that you eat or drink.

Keeping a food diary can help you to see exactly why you are not losing the weigh that you want to, and doing this during the holidays may keep you from adding on any unwanted pounds.  When you see what you are eating on paper, you get a whole new understanding of why you have gained weight, or are not losing any.

Let's talk about a few holiday treats and how many calories they have.

Fudge has approximately 160 calories for 1 ounce.  (that is a small square)

An ounce of cheddar cheese and five crackers has approximately 200 calories.

One half ounce chocolate chip cookie has approximately 55 calories, but who eats just one?

A five ounce piece of apple pie, (that is a small piece by the way) has average 450 calories in it without whip cream or ice cream.  If you add that add another 250 to 300 calories to it.

Your average holiday meal has approximately 3,000 calories in it, as I have previously stated in past blogs.  This includes your turkey, stuffing, mashed potatoes, vegetable dish, bread role, and desert. 

So you can see how the calories can add up quickly if you are not being aware of what you are eating.  Keeping a food diary will help you to be more aware and in control of over indulging through these holiday times, and on into you future.

I hope you give it a try if you are concerned about keeping your weight down and losing some body fat.  It does keep you accountable to yourself, and gives you a visual of what you are eating.  Give it a try, and let me know how it worked for you.  Can't wait to hear!

Till Thursday,

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