Hi All!
Below is the EARLY version of my “All things fitness” column. This is the COMPLETE article – unedited. Hope these tips help you, your family and your friends make it through the holidays without gaining a pound! Good Luck and let the Holiday Season begin!
Forever FIT= Forever YOUNG!
Patty Peoples
“All Things Fitness” Column
for November 3, 2011
Holiday Fitness Tips
By: Patty Peoples
With Halloween behind us, can you say the same about the Halloween treats? Did you know that the majority of people gain the most body fat between Halloween and New Year’s Day? Well, I’m going to give you three tips to help you not become part of that national statistic. Are you ready? Okay, let’s get down to business.
Tip # 1 – Throw out the leftover treats. 
Halloween is over, so take any leftover treats (candy, cupcakes, caramel apple, etc.) and throw them away! Out of sight, out of mind! You have already enjoyed your Halloween treat, so now it’s time to say good-bye to Halloween and its many sweet
temptations. If you keep leftover treats around, you will be tempted to eat them, when you really don’t need the extra calories and especially the saturated fats. Also, most candies do not have any micronutrient (vitamins/minerals) benefits. For instance one small Almond Joy candy bar (.6 ounces) has 90 calories, 4.5 grams of fat (3g saturated), 10 grams of carbohydrates (< 1g dietary fiber, 8g sugars), < 1 gram of protein and 0% of Vitamin A, C, Iron or Calcium. In other words, this piece of candy has zero healthful benefits in the way of vitamins and minerals and primarily unhealthy refined sugar and saturated fats. So what is the benefit of eating this? None, unless you call flavor a benefit. But when it comes to trying to keep unwanted body fat from making a home on your frame, you must learn not to make food choices based primarily upon flavor. There are plenty of more healthy food choices that also taste good, like apple slices sprinkled with cinnamon.
Throughout the holiday season, if you have any non-nutritional leftovers after a party, throw them out as you are cleaning up. It is best to keep these foods out of the house. If they are not around, you won’t think about eating them. Once again – out of sight, out of mind!
Tip # 2 – Food as fuel.
If you are not doing this already, now is a good time to start – think of food as fuel for the body. Your food selection should be based upon both its nutritional benefits and the amount of calories your body needs to maintain a caloric balance (calorie intake = calories expended). If you are trying to lose body fat, you will need a negative caloric balance (calorie intake < calories expended). If you are trying to gain some body fat, you will need a positive caloric balance (calorie intake > calories expended).
When making food choices divide them into two primary categories: calories (macronutrients) and vitamins/minerals (micronutrients). Calories play a significant role in fat gain, loss or maintenance, while vitamins/minerals, along with water, primarily affect health and performance. Before you put a piece of food in your mouth, ask yourself the following question, “What purpose will this serve my body?” Are you eating the food for its micronutrients or its macronutrients (calories in the form of protein, carbohydrates or fat) or both? If you don’t need this particular fuel, then don’t ingest it. Excess fuel in the body only leads to excess fat on the body. Notice I’m not referring to weight, but rather fat. There is a huge difference. All day long, the body goes up and down in terms of weight, due to fluid intake and food volume. Thus, weight fluctuates on a regular basis. However, once you consume an excess of 3,500 calories, you will gain one pound of fat. It doesn’t happen overnight, but it will eventually happen, one pound at a time.
Tip # 3 – Don’t neglect your exercise and physical activity.
Did you know there is a difference between exercise and physical activity? The difference is exercise is a planned, structured and repetitive physical activity for the purpose of achieving a higher level of physical fitness. Some examples are continuous cycling, running, power walking, yoga, a fitness class and swimming laps. Whereas, physical activity doesn’t necessarily have to be exercise, but must include bodily movement produced by skeletal muscles and providing progressive health benefits. Some examples, besides exercise, are washing your car by hand, performing household chores and using the stairs verses the elevator. Both exercise and physical activity utilize calories and will help keep your body fat under control.
I have a philosophy that has worked for over 25 years and I know it can also work for you – Workout before you go out! 
With the temptation of more social events and parties in November and December, you must not succumb to both peer pressure and the temptation to forgo exercising or physical activity for a social gathering. Instead, stay committed to your program and plan to join your friends later at the event. You will feel much better and enjoy the event more after your workout. Otherwise, if you skip your workout, you may feel guilty at the event and try to lessen the guilt by comforting yourself with food and usually the wrong kind of food. Remember, tip number two? This is extremely important when attending social functions.
Another method to help beat food temptation at holiday functions is to first eat a healthy meal before you attend the event. You won’t be hungry at the event and therefore, you will spend more time socializing verses overeating. By following these three simple tips during the next two months, you will keep your body fat from increasing while also building confidence and self-esteem by proving to yourself you have the willpower to control your eating behavior. Good luck!
NOTE: This column can not be reproduced or copied without the permission of its author, Patty Peoples. Column is copyrighted.
Patty Peoples is an accomplished fitness professional with 30 years of experience. She is the current ITU Sprint Duathlon AG
WORLD CHAMPION and posted the FASTEST overall female bike split. She is the current USAT AG Duathlon NATIONAL
CHAMPION, 3-time USAT All-American Duathlete and 3-time USAT #1 Nationally Ranked AG Duathlete. Patty is also a motivational speaker, fitness educator, multi-sport specialist, community activist/volunteer, wife and mother. Patty can be reached at p2peakperformance@hotmail.com
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Filed under: Arrowhead Orthopaedics, Uncategorized Tagged: | Duathlon, Duathlon World Championships, eating behavioral changes, exercise, Fit Females, fitness, Holiday Fitness, Holiday Tips, Leopard bike, Patty Peoples, physical activity, staying in shape over the holidays, throw away leftovers, world-class athlete
