With a little time management and taking some time for you, there’s no reason this holiday season can’t be a breeze.

1. Make a To-Do List

When things seem overwhelming, make a list. Visualizing and organizing all of your tasks will help you see exactly what you have to do. You can then figure out a plan of action. Then, each time you complete one, cross it off! Once you your list diminish you will feel much better.

2. Workout

Working out is known to produce endorphins, which make us feel happy and relaxed. Aerobic exercise or weightlifting for at least 20 minutes a day will not only keep you feeling less stressed, but also keep you from packing on the winter weight. Pilates and yoga are also great ways to stay fit and keep you feeling calm. Don’t have membership to a gym, or feel like you don’t have enough time to workout? There are plenty of at-home exercises that you can do throughout the day wherever you are.

3.  Allow 15 Minutes of Me Time

Even if you’re on the run all day and want nothing more to crash as soon as you get home, resist. Take 15 minutes to sit down and relax. You can read a book or a magazine to help take your mind off the day. Even better, taking a relaxing bath or practicing mediation are great ways to unwind after a rough day. Allowing time for yourself is important to keeping you from feeling overwhelmed.

4. Just Breathe

The next time you’re waiting in line, dealing with screaming kids, or having problems with an annoying coworker, just stop and take a minute to collect yourself. Inhale, count backwards from ten, and smile. Keeping a positive attitude will make any situation better. Just remind yourself that the situation will pass and you can overcome anything.

Assistance Provided by Tori Thompson

So how can you improve your eating at home habit?  Laurie David, the author of the “The Family Dinner” suggests making a set dinnertime, where everyone eats the same meal, and eliminate distractions such as cell phones and televisions.

For those short on time, keep meal prep simple by implementing some of the following tips:

• Plan Ahead
  • Get an idea of five meals you can make for the upcoming week.  Need inspiration?  Look in your fridge at what needs to be eaten up.  For example, if you have several different fresh  vegetables that are going to spoil soon, make a stir-fry by chopping them up and cooking them in a skillet with some chopped chicken breast and a tablespoon of oil until they are tender-crisp. Hint:  If you have a lot freeze some of the chopped veggies and meat for a second round of stir-fry another day.
• Recreate Leftovers
  • Too many pasta noodles leftover from spaghetti?  Toss leftover noodles with olive oil, parmesan, and cooked broccoli for lunch the following day or serve with cooked chicken breast for an evening meal.
• Keep a Well-Stocked Pantry
  • Canned tomatoes, canned beans, frozen veggies, whole grains such as pasta, rice, quinoa, and broths all have long shelf lives and can be used to make a variety of quick meals.  Chicken broth, canned tomatoes, kidney beans, frozen corn and peppers can be mixed with chicken to create a quick chicken tortilla soup.  Top it with tortilla chips, cheese, green onion, and/or sliced avocado.
• Involve Others
  • Make meal time family time by allowing children to help in the preparation and cleanup of the meal.   Little ones love to stir and add ingredients and older children can practice math with measuring!

Research Assistance Provided by Sarah Volling

With Valentine’s Day right around the corner you may wonder if you can you have your cake and eat it too when trying to lose or maintain weight?  A recent study suggets that you can.  Reduced calorie diets that are meant to lower body weight and fat percentage are often difficult to maintain because they eliminate certain foods from the diet such as chocolate and other treats. For many, this can lead to increased cravings, hunger, and thus limited compliance and success.  The study, available in the September 2010 issue of Journal of the American Dietetic Association, followed 26 overweight, premenopausal women for eighteen weeks.  All the women followed a reduced calorie diet and some were given a daily dark chocolate snack while the other women were given a daily non chocolate snack.  At the end of the eighteen week period, both groups reported similar and significant decreases in body weight as well as sweet cravings.  Bottom line, the incorporation of a small dark chocolate or non-dark chocolate snack each day does not inhibit positive changes in body weight or body fat percentage and may actually reduce cravings for additional sweets.  So if you are trying to lose weight or just maintain weight, keep the following tips in mind to snack wisely.

1. If it is chocolate you crave, opt for dark chocolate as it contains more antioxidants.  You can also mix it up with a cup of hot cocoa with milk or chocolate covered almonds to incorporate a little protein in your treat.  Try chocolate covered fruit such as strawberries or frozen bananas for a sweet treat that offers quality vitamins and minerals such as potassium and vitamin C.
2. If it is salty and crunchy you crave, try stove top popcorn with a dash of sea salt.  This snack is high in fiber and will help you feel satisfied.  You can also coat mozzarella string cheese with egg, flour, panko whole wheat bread crumbs, and desired seasonings such as salt, pepper, and Italian seasoning and bake it at 450 degrees for five minutes for a salty treat that offers both calcium and vitamin D.
3. Plan your indulgences.  For example, if you know you want dessert one night, cut back on the portions of other foods. This provides focus for your lifestyle changes by giving you something to look forward to.
4. It is extremely important to remember that whichever snack you do choose, limit it to one serving!
5. Consider having your treat earlier in the day.  This provides plenty of opportunity for your body to use up those calories throughout the day.
6. Most importantly, enjoy your treat without guilt.  Part of leading a healthy lifestyle is balance.  You must allow yourself to enjoy all types of food.  Just keep portion size in check and indulge in less nutritious foods every now and then, not three times a day!

Research Assistance Provided by Sarah Volling

Picture Source:http://blog.sweetique.com/2010/02/french-macaroons-with-chocolate.aspx

Portioning out servings to the appropriate sizes helps to manage food group intake by limiting your intake of certain foods, encouraging generous portions of nutrient dense foods and creating balanced meals and food plans.

What are appropriate serving sizes?

A good way to control your portions is to eyeball your food in terms of sizes you know. For example, the palm of a woman’s hand is approximately 3 oz and the palm of man’s hand is approximately 4 oz (adjusting for larger women and smaller men), which is typically the amount of fish, chicken or meat that should be the goal at lunch and dinner each day.

Planning meals helps you control portions and the amounts of certain types of food you want to be incorporating into your diet. If eating away from home, check the menu online beforehand if you know where you will be eating to identify the calorie level of the menu items you will be ordering so you can adjust as necessary. Try to avoid fast food places with few nutritious choices that may be too high in fat or calories. Make it a habit to eat sitting down, from one plate, while chewing slowly, to savor your food and make the most of the portions you have given yourself.

Some good portions to go by…

•Size of a women’s fist= one serving of fruit or vegetables

•Tennis ball= ½ cup frozen yogurt

•Tip of your thumb= 1 tsp of peanut butter

•Checkbook= 1 serving size of fish (~3 oz)

•Deck of cards/ palm of your hand= 1 serving of meat

•Golf ball or large egg = ¼ cup of nuts or dried fruit

•Rounded handful= ½ cup rice or pasta

•CD= 1 pancake or waffle

•Computer mouse= 1 baked potato

Other easy ways to reduce portions: share an appetizer and entree, buy smaller plates at home, and ALWAYS stop eating when you are satisfied! Remember the key to a balanced and satisfying diet is portion control!

Assistance provided by Stephanie Horvath

By shifting the focus to YOU!!! You get to do the things that make you feel good about yourself and boost your strenth, energy, and stamina. You deserve the opportunity to get fit and learn from the best. You should register for the Mitzi Dulan’s Back to School Adventure BootCamp to get trained by Mitzi. She knows exactly how to provide results for the bootcampers. Check out a local celebrity Mitzi has helped.

As adults, moms and hardworking women, we can still get that very same feeling of excitement by imagining ourselves in bodies we’ve always dreamed of since we were a kid! On August 30th, join me for the next four weeks as I help you work towards your weight and fitness goals. I’m the Head Coach for Mitzi Dulan’s Adventure Boot Camp (Leawood, KS)! My bootcamp will last 4 weeks and be Monday through Friday at 9-10 AM. Bootcamp includes a one-hour nutrition seminar that I will teach and much more, including before and after assessments. I will help you shed those extra pounds you are still holding onto since college or your last pregnancy, or from just eating too much. I will help you boost your energy, and simply improve your health and self-esteem. Women of all fitness levels, sizes and ages are gaining great results from my boot camp and I am committed to do the same for you. See for yourself!

So what are you waiting for? This is Your Life, Your Body, Your Adventure. Let’s make the very best of it starting with my Adventure Boot Camp! Space is limited…register today!

Research assistance provided by Monica Lobo, RD.

1. SWEET & SALTY SNACKS—POPCORN, CHIPS, AND ICE CREAM

They may be tasty, but you can be almost certain they are high in calories too! The problem with foods like these is that it’s far too easy to eat too much. When’s the last time you opened a bag of chips and only had a single handful? Chances are before you put them away you became a victim to a second or third helping. The best thing to do is stay away from these foods completely.

2. SODAS

Regular sodas are high in sugar, and that means they’re high in calories too. Most people tend to focus on the foods they are consuming when trying to lose weight and don’t even acknowledge the “liquid calories” that can contribute a significant amount of calories and slow down potential weight loss. For those who consume soda on a daily basis, sometimes cutting it out is all that is needed to achieve weight loss goals.

3. FRUIT JUICES

Fruit juices fall into the same category as sodas: high-sugar and high-calorie. I know what you’re thinking, “but fruit juice is a much healthier choice than soda” and while it may be a better choice it is still a high-calorie drink that many people don’t realize can contribute to a large increase in total calories. So if you can’t avoid it, think moderation. Only four ounces of fruit juice is considered a serving, so measure it out and try to stick to that amount. If possible, go for the real fruit instead of the fruit juice and you can enjoy other benefits like fiber that you would be missing out on with the juice alone.

4. ALCOHOL

Again, most people don’t realize that many times it’s the “liquid calories” that can really contribute to weight gain and alcohol is no different. If you’re like to have a drink or two after work go for a light beer instead or find an alternative that helps you relax after a hard day’s work—like a brisk walk or a good workout routine. This would not only allow you to get those same stress-relieving results but can also help you reach your weight loss goals quicker.

Research assistance provided by Robert Masterson.

1. Get a new game plan

With every new season, I like to change up the way I attack workouts. Sometimes I need the change, and other times I’m just trying to stay motivated. Evaluate what’s been working and take it up a notch. Add a new cross training activity or a new post-workout recovery snack into the mix.

2. Embrace the outdoors

Swims in the ocean (or outdoor pool for the landlocked), sailing in open water, running under the scorching sun (with sunblock and plenty of water, of course) – some things are just better in summertime. Take advantage of the weather and make it work for your workouts.

3. Experiment in the kitchen

With summer fruits (berries, peaches, mangos) in abundant stock, there’s nothing more fitting for me in the hot, sweltering weather than fresh dishes of fruit for breakfast, lunch and snacks in between. There’s no better time to try recipes for ice-cold smoothies and frozen yogurts!

4. Recover

Even though summer definitely brings with it more intense workouts, I also know my body can’t afford to overdo it in the heat. Make sure you are adequately hydrating. The added heat and humidity can burn more calories, so don’t look at extra rest and recovery as laziness – it’s a necessity.

How do you plan to change your workout this summer?

Assistance provided by Pam Majumdar

Even the seemingly best eaters have at least a few bad habits that must be managed. There are no people who are naturally good eaters; everyone must learn how control their desires while balancing this with the needs of their body. Here are the secrets to controlling your problem eating behaviors!

1.) Chain-Breaking: You need to break the link between a behavior and over consumption of food. Say, for example, that you always snack while watching TV; the link between television watching and snacking needs to be severed. The conscious recognition that these behaviors occur together will begin the disruption of the association. After some practice, you will be able to separate these two behaviors (watching television and eating) so they are mutually exclusive to each other.

2.) Stimulus Control: You need to alter your environment to rid it of temptations. On your walk into work, you always pass a bakery, and the luring smell of a doughnut is something you can’t ignore. Because you know the smell of the bakery is a weakness, you must change your pathway into work. By removing overly tempting stimuli, you will be able to stay strong in your healthy eating habits.

3.) Cognitive Restructuring: You need to dissociate food and emotions. When you learn that a bad day will not be remedied by a pint of chocolate ice cream, your eating habits will take a turn for the better. There are better ways to manage your emotions that will actually bring relief. Try calling a friend or cognitively reframing the situation to find a positive aspect.

4.) Contingency Management: You need to prepare yourself for situations you know will be a problem. If you know that you are going to your favorite restaurant, go ahead and order what you like. However, before your dive into your meal put half in a to-go box. This will help you to not get carried away eating your meal without any stops to check your hunger level.

5.) Self-Monitoring: You need to track yourself and your eating patterns. It is critically important to understand what types of foods are eaten when and the associated emotions, environment, etc. It may be beneficial to keep a food journal to see these relationships. In addition, self-monitoring includes weighing yourself once weekly, but do so with caution because numbers on the scale can be deceiving. Generally, it is recommended that you don’t hold a single number as a “good weight”. Instead make a range of around 5 pounds. Because water weight and food in your system is variable, keeping your weight within a 5-pound range is more reasonable.

Using these principals, you will be able to find the patterns and behaviors that lead to poor eating. The most important thing to remember is that acknowledging the problem is only the first step to initiating a change.

Research Assistance by Kaylee O’Connell

1. Walk with a colleague during lunch
A 20-minute stroll will burn calories, whet the appetite, and still leave time to run an errand or two during your lunch break. Plus, it’s always more motivating when you know you can count on someone’s company!

2. Organize a fitness challenge
I don’t just love company when I’m miserable – I find company to make almost any occasion more enjoyable! If you also like a little healthy competition, think about organizing a weeks-long fitness challenge at work. That might be just what you need to stay motivated while the long term benefits seem so far away.

3. Don’t sit still
Take a break from work at least once and hour to get up and walk around. Even if it’s just for a few minutes, the small break will be good for your productivity and your circulation.

4. Stretch out
Even if you just have a cubicle to call your own, that’s no reason maximize your space. So sit back, relax, and use your desk as your stretching station…just be prepared for an odd look or two!

5. Keep snacks in stock
The good thing about working in an office is that there’s no fridge full of unhealthy goodies to raid. The bad news is that there are usually plenty of other unhealthy replacements, such as a vending machines or bowls of sweet candies. Since work can be the devils den of temptation,  aim to keep healthy snacks, such as fresh fruit and nuts, Greek yogurt and organic low-fat cottage cheese (if you have refrigeration available), in ample stock near your workspace. When I last worked in an office, I got a small, dorm sized refrigerator to help me keep nutritious choices close.

Does your everyday routine make weight maintenance difficult? What do you do to keep it from sabotaging your fitness goals?

Assistance provided by Pam Majumdar

Low-Fat = Low-Calorie

False. Just because something is low-fat does not mean it is low-calorie. Some products that are “low-fat” may still be loaded with sugar and other ingredients that add to the calorie count—and that’s what really matters. Make sure you check the nutrition facts label to find out how many calories you’re actually consuming.

Chewing Gum Will Help You Lose Weight

True. But before you move on to the next myth keep reading! Chewing gum can help curb hunger and can even help people from giving into cravings but ultimately, chewing gum alone will have little effect on overall weight loss. Think of it as a small tool you can use to help build a stronger weight loss program for yourself. So, instead of reaching for another slice of pie reach into your pocket for a stick of gum. It would be far less calories than the dessert and it can still satisfy your sweet tooth.

Cholesterol Is Bad For You

False. Not all cholesterol is bad. We need cholesterol to help our bodies properly function. Cholesterol aids in hormone formation, the strengthening of cells, bile salt production, and even helps with our immune system. There’s debate whether or not foods high in cholesterol correlates with our bodies increasing in total cholesterol stores. Simply try to stay in the recommended of 300mg per day.

Water Can Be A Weight-Loss Aid

True. Think of water as the motor oil for your car. It is essential for things to run smoothly and efficiently. However, like chewing gum this should be used as a tool for weight loss, not the complete solution. Water is a great calorie-free alternative compared to fruit drinks or pop. Depending on how much pop or juice you consume each day, this could be a big help towards reaching your weight loss goals. Water can also curb your hunger, as some studies have shown that thirst can often times be mistaken for hunger by the body. By staying hydrated throughout the day, you may be able to avoid this confusion for your body.

All Dairy Products Are Fattening

False. There are plenty of great tasting low-fat yogurts, cheeses, milks, and milk products and best of all they are lower in calories than whole milk products. In fact, dietary guidelines suggest three servings of low-fat dairy a day. Studies have even shown that a regular consumption of low-fat dairy products can even help promote weight loss. Bottom line, don’t be weary of dairy.

Research assistance provided by Robert Masterson.