An original from 2007

I'm posting all of my past topics since 2007. See how past e-newsletters have evolved. The longer versions will be posted on this site! Enjoy this one below from 2007

IT'S THE MOST....

As the holiday season approaches, it's important to continue to exercise well, eat healthy, and relieive as much stress as possible. Below, you will find just a few nutrition tips that I gathered from a registered dietician with a few of my own additions and comments.

1. Exercise regularly to keep your metabolism high! Getting in 30-minutes a day is optimal. Try meditation, walking, biking, strength training. There is more to come on this information.

2. Reduce your fat intake and cut down on red meat. So, you might slip up around the holidays. But, always remember to keep it lean

3. Keep problem foods out of the house. But, you have kids and the problem foods are cheaper. Well, having kids gives you more of a reason to delete "problem" foods, especially if they are active. And, coupons work well. My mom is a pro at picking them.

4. Drink more water to flush out fat, toxins, and to give your cells energy. If you're working out, drink plenty of water and adequate electrolytes.

5. Eat at least 2 fruits a day as a snack. Fruits have several benefits, including its a good source of vits, energy, antioxidants, alertness, and they're cheaper then a snack at the mall. I think apples are under-rated.

6. Eat 3 meals a day (2 snacks) versus 1-2 large meals a day...you don't want to stuff yourself. You do want to keep refueling your system. A lot of us work and have busy schedules. But, does a busy schedule mean you cannot eat 3 healthy meals a day?...You can manage this feat.

7. EAT DINNER EARLY....EAT DINNER EARLY....EAT DINNER EARLY BEFORE 8PM... Because our metabolism slows down late at night - for one, we do not want to move!

8. Keep track of when you eat during the day. Remember the nutrition log from the last email? If not, I can send it again.

9. Eat every 4 hours. Well, atleast try to. By following this protocol, you will allow yourself to get in three meals a day and avoid binge eating. Remember, do not eat until you're stuffed all the time.

10. I will admit it. Even as a health professional, I eat until I am stuffed upon the arrival of the holidays. But, be prepared to burn it off.

On this note, if you can get a good workout before your holiday feasts and continue this goal through the new year, then you are on the correct path!

Next Letter:
- Exercises of the Week
- YouPump - the digital fitness builder for the gym and outside the gym

Coming Soon:
- A website


Use What Has Been Given,
Derek Arledge, CSCS