10 ways to stay healthy during the holidays

November 9, 10:37 AMDenver Jobs ExaminerAndrew Hudson

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      Santa says: Exercise away those holiday pounds

This week, Brian Barkley shares with us his best tips for staying healthy during the holidays.  As a good reminder throughout the holidays, you may want to print these out and post them on your bathroom mirror as a daily reminder.  Feel free to copy and paste these into your employee newsletter or even tack them up onto the bulletin board in the office break room.

Q: Brian, why are the holidays so difficult to maintain your weight or stay healthy?

Brian: A couple of reasons.  We all get so busy during the holidays that our excuse mechanisms kick in and we justify our lack of exercise and poor eating to "the holidays."  Many people find themselves attending holiday parties three or four times a week.  The food that is served is typically rich, tempting but high in calories; and ultimately, not very good for you.  Same at the office itself.  Clients and vendors, with the best of intentions, send holiday goodies in the form of candy, cookies, fruitcakes, etc., etc. and the temptation throughout the day to 'just have one' is often too great.

Now I love the holidays as much as anyone, but now is the time of year to practice moderation and self control.  By planning ahead, finding time to work out and thinking carefully about what you are going to eat throughout the holidays, your diet and fitness goals don't have to suffer.  Here are some tips to keeping healthy during the holidays.

Tip #1. Drink more water than you normally do. When the cold weather hits it is much harder to drink water. This will increase the chance of dehydration. Hunger pangs can sometimes be a sign of dehydration.

Tip #2. Stay clear from the work lunch room. Vendors like to deliver cookies, fudge, cakes, pies and other fat-filled treats. If you are a vendor who delivers goodies for the holidays, how about a fruit or veggie tray?

Tip #3. Exercise, exercise and exercise. Exercise will increase the beta endorphins and dopamine in the brain. If you are feeling a little blue during the holiday season, exercise will certainly help. Exercise will also keep you from eating too much. With that said, don’t believe for a minute that just because you exercised you can pound the beers and eat two servings of dessert.

Tip #4. Cut down on the booze. ,Alcohol does not need to be such a main staple to make the holidays more festive. Each gram of alcohol has seven calories and yields no energy. That is why they call it a beer belly! Who knew!!!  Not to mention the fact if you drink and drive you could kill somebody. If you get caught driving while drunk it will cost you over $10,000. That is a lot of personal training sessions!  If you are going to drink, make sure you have a designated driver. Have a glass of water at all times and for every glass of alcohol, drink two glasses of water.

Tip #5. Eat at home as much as possible. I promise you that food prepared at home is lower in calories and tastes better than most restaurants. Eat a healthy meal at home, then when you go to a holiday party the focus can be on the friends/family/co-worker instead of the unhealthy food that is being served.

Tip #6. Plan an exit strategy. Since most holiday parties are at night and you need to go to work the next day, plan ahead of time how late you want to stay and stick to it. Don’t disrupt your normal sleep patterns.

Tip #7. While watching sports on television, ride an exercise bike, treadmill or do any other type of exercise. If you don’t have any exercise equipment, you can  do crunches, push ups, or jog in place during the commercials.

Tip #8. No second helpings! Do I really need to explain this?

Tip #9. Wash your hands on a very regular basis (encourage the kids to do the same). Nothing makes the holiday season more horrible than getting sick. Think about all the hand shaking and sharing of utensils (yuck).

Tip #10. If you are fortunate to have enough food available to gain weight over the holiday season, please remember the folks out there who do not have enough to eat and go to bed hungry. I would hope that many of you can donate to your church or favorite charity.

About Brian Barkley: Brian Barkley is recognized as one of the top experts in the health and fitness industry who knows the difference between quackery and what really works.  Brian holds a degree in Applied Science (AAS), Sports and Fitness Technologies and is a certified Health and Fitness Instructor with the American College of Sports Medicine (ACSM) and with the National Strength and Conditioning Association (NSCA).  He has been featured in Esquire Magazine, The Rocky Mountain News, The Denver Post and Colorado Parent Magazine.  He and his clients' successes have been featured on CBS national news, KUSA channel 9News, KCNC News4, as well as other television stations nationwide.

Are you looking for a trainer to help create your own personal plan to health and fitness?  Whether you are just starting out or if you or looking for a new trainer, Brian Barkley and his trainers at Functional Conditioning can help.  Go to www.functionalconditioning.com or call  303-467-7954  for more information.  Mention Andrew Hudson's Jobs List and get a special introductory discount.