Day: December 11, 2015

Healthy Byte: Day 1070

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Despite what some may think I purposely delayed this particular post in order to gather some real world practical approaches to surviving the office holiday festivities by being my own guinea pig … you’re welcome.

Since last week, I’ve had a total of not one, not two, but THREE holiday luncheons! If I was the sort to keep tally, that’s a cumulative over 2,000 calories at each meal which I could have easily consumed. As one MFP pal quite pointedly said, it was very much just like a calorie “minefield.”

FIRST HOLIDAY LUNCH – Catered

Menu: Lettuce Salad w/choice of Ranch, Italian, Thousand Island dressing, Salmon or Chicken Marsala, Pesto, Rice, Mashed Potato, Dinner Rolls, Butter

Dessert: Mini Cheesecake, Mini Brownie, Chocolate Covered Strawberry, Lemon Squares

My Strategy: Had an extra large heavy protein breakfast. Drank as much water as I could possibly stomach before lunch.

Reality: Under 500 Calories Feeling rather full, I opted for the salmon and very little rice. The rice was dreadfully plain so I didn’t even finish it. And skipped the dessert all together.

Do Differently: Not-a-thing!

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SECOND HOLIDAY LUNCH – Restaurant

Menu: Previewed lunch menu online & Pre-selected entree from the ‘light menu’

My Strategy: Drank more than usual amount of water.

Reality:  Planned on 520 Ended at 625 I snacked on 2 small pieces of bread without the olive oil dipping sauce – it was fresh & warm so I couldn’t resist. I had the fire-grilled chicken breast with corkscrew pasta. We stayed after the actual meal chit-chatting and in between bits of conversation mindlessly snacked on the dang bread!

Do Differently: Ask the waitress to remove the bread after initial planned snacking

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THIRD HOLIDAY LUNCH – Potluck

Menu: Fruit Tray w/Fruit Dip, Veggie Tray w/Veggie Dip, Artichoke & Spinach Dip w/Corn Chips, Salsa w/Tostitos Scoop Chips, Cheeseball w/assorted Crackers, Mini Weenies in BBQ Sauce, Meatballs in BBQ Sauce, Cheesy Potato, Sandwich Wrap, Crack Chicken,

Dessert: Brownie, Mini Red Velvet Cupcake, Mini Vanilla Cupcake w/Vanilla or Chocolate Frosting

My Strategy: Planned on loading up on water but work was crazy busy so I didn’t have the time to drink as much as I had hoped. A little heavier breakfast than usual.  

Reality: Planned on 700 Ended at 940 I brought my own main course – my usual veggie loaded turkey sandwich. I had a few corn chips, a few scoop chips, two mini weenies, two meatballs, one Mini Red Velvet Cupcake, one Mini Vanilla Cupcake w/Vanilla Frosting. Had I stopped there I would have done really well but they put the massive leftovers in our work room so every time I went in to get printout from the printer I grabbed a handful of chips. LOL So an epic fail because chips is my kryptonite.

Do Differently: Avoid where the leftovers are being stored like the plague! ha-ha

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HOW I SURVIVED OFFICE HOLIDAY LUNCHES

Planning, Planning, Planning! Not only does planning help minimize over indulgence but it also prepared me emotionally for when the reality didn’t quite match up to the plan

Being mentally prepared that I probably won’t be 100% successful helped me to enjoy all three luncheons whether I was successful or not so much in eating outside of my original strategy

Jedi Mind Trick: Water. Such a simple thing but helps so much! Not only does it make me feel fuller but I continue to binge on water after because it seems to help my body to process things more efficiently & shortening the time of my weight flux.

Hazards: Grazing adds up ridiculously quick. I went from a nice .5 of an oz of chips to about 1.5 oz. And I know that it may not sound like a lot but calorie wise it was a difference between 80 calories to 240! BOOM – just like that! lol

Setting: I tend to be more successful when I know well in advance what will be available. (The Potluck menu kept expanding because some of the ladies was worried about not having enough food lol). I also tend to be more successful when the food is no longer accessible once its over.

Healthy Byte: No Time No Problem

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9 Quick Exercises You Can Do During Commercials

After an exhausting day of meetings, errands, and a to-do list that just won’t quit, it feels like the closest you’re getting to the gym is changing into yoga pants. The solution: Make the most of your commercial breaks. The average one-hour show has about five of them, at about three minutes each—the length of every quick exercise in this slideshow. Mix and match your fave five to turn TV time into calorie-torching time.

Walk Out

Targets abs
  • Stand with feet shoulder-width apart.
  • Bend forward at the hips, keeping legs straight, and walk your hands out in front of you until your body is in plank position.
  • Continue walking hands forward until they are in front of your head.
  • Walk your hands back toward your feet and return to standing.
  • Repeat for one minute. Rest. Repeat two more times.

Balancing Curl to Press

Targets shoulders, arms, and legs

  • Hold dumbbell in your right hand with palm facing inward; balance on your left foot.
  • Curl weight up to your shoulder, turning palm to face you. Then lift the weight overhead, turning palm to face outward.
  • Reverse the move to the beginning and repeat for 30 seconds.
  • Switch arms and leg and repeat for another 30 seconds.
  • Do three sets total.

Plank Tuck

Targets abs
  • Lie on your right side, balancing on your right forearm.
  • Bend your right knee and extend the left leg. It’s important to keep your elbow in line with your shoulder and to keep your thighs parallel.
  • Lift your hips and raise your left foot a couple inches off the floor.
  • Extend your left arm overhead, keeping it in line with the rest of your body.
  • Bring your left elbow and left knee towards each other, remembering to keep your hips raised.
  • Straighten elbow and knee then repeat on both sides for 30 seconds.
  • Do three sets total.

Elevated Split Lunge

Targets legs, hips, and butt
  • Standing two feet in front of chair, extend your right leg behind you and place foot on top of the chair.
  • Keeping left leg straight, bend your right knee and lower into a lunge. Keeping knee aligned with your foot.
  • Return to standing position then repeat for 30 seconds.
  • Switch sides, repeat for another 30 seconds.
  • Do three sets total.
 

Leg Curl

Targets quads and glutes

  • Lying faceup on the floor with knees bent, place a paper plate under each foot.
  • Keeping arms flat at your sides, lift hips and hold.
  • Sliding with the plates, extend your legs as far as you can without arching your back.
  • Drag feet back to your butt and repeat for one minute.
  • Do three sets total.

Low Row

Targets biceps, triceps, and legs
  • Holding a dumbbell in your left hand, stand so your right leg is two to three feet in front of your left.
  • Lower into a lunge. Lean forward from the hips to rest your right arm on your thigh.
  • With your palm facing in, lift the dumbbell toward your rib cage. Lower arm and repeat for 30 seconds.
  • Switch with your left leg leading for another 30 seconds.

Sliding Side Lunge

Targets thighs
  • Stand with feet hip-width apart, arms at your sides and right foot on a paper plate.
  • Slide your right foot out to the side. Raise arms in front of you while your hips shift back.
  • Lower arms and slide foot back to starting position.
  • Repeat for 30 seconds on each side.
  • Do three sets total.

Triceps Push-Up

Targets triceps, biceps, and shoulders

  • Place your hands shoulder-width apart against a chair.
  • Step your feet back into a standing push-up position.
  • Lower your chest to the chair, remembering to hold your abs tight.
  • Press up into starting position, then repeat for one minute.
  • Do three sets total.

Two-Way Plank Pose

Targets abs
  • Get into push-up position with your hands under your shoulders and legs straight.
  • Tighten your abs and bring your knee to left elbow.
  • Extend your left leg behind you, then bring your left knee toward your right elbow.
  • Repeat for 30 seconds, then switch to the right leg for another 30 seconds.
  • Do three sets total.
Click HERE to See Full Videos of Each Exercise

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