Get Fit with Ayla

by Ayla Riggle

Ayla Riggle is an Everett resident and owner of Thrive Fitness, providing customized fitness programs for all fitness levels.  Certified by the American Council on Exercise as a Personal Fitness trainer, she provides personal training in home, at Anytime Fitness in Lake Stevens and outdoor fitness boot camps. For more information on Ayla and her services, visit www.thrivefitness.info.

With a plethora of holiday events and parties approaching, keeping your lips sealed and your spirits merry can seem like a daunting task. It doesn't have to be.

You can maintain a healthy diet while enjoying the festivities. In your quest to be healthy, view fitness and healthy eating as a lifestyle change. This means goals don't get put on hold for the next couple months, only to pick them back up in January.

According to research, the calorie control council estimates the average American consumes around 4,500 calories between snacking and Thanksgiving dinner. That doesn't even include breakfast or munching leftovers later on!

It takes a deficit of 3,500 calories to lose one pound of fat. That's a lot of sweat equity and mindful eating. It's a lot easier to consume a surplus of calories than it is to strip it away, as many have experienced.

There will be many more holidays and celebrations to come, so now is the time to learn how to stay in control of your eating. You have many choices to make these holidays, but you are in control.

Preventing Thanksgiving weight gain is easy with these tips and tricks:

* If you're going to a holiday gathering, eat something beforehand and bring a healthy dish so there will be something for you to eat. With a little preparation, you won't feel overwhelmed by hunger and the aroma and sight of your favorite dishes.

* Make a flashcard listing five reasons you are going to stick to your healthy eating and the benefits, and on the other side, list five consequences of throwing out the self-control and indulging in whatever you'd like. This can be helpful in reminding you why you're choosing to eat sensibly.

* Go on a walk after the holiday dinner with a relative. This is a perfect opportunity to spend some quality time together and get some exercise.

* Fill your plate up with mostly vegetables, a portion of protein and a small serving of carbs. Start with the vegetables first, work your way down, and you'll find that you feel full before you can even think about dessert.

* Pick one treat you will indulge in, and limit yourself to one serving. Make it something good that you only get this time of year.

* Choose pumpkin pie over the others (such as pecan, apple, chocolate, etc.). A serving of pumpkin has five filling grams of fiber, and is up to 700 calories less than the other pies listed.

* Stay active! This is a busy time of year, and it can be tempting to skip a workout in an effort to "get more done." Exercise will help you deal with all the added stress and gives you an energy boost and mental clarity to accomplish what you need. It will also help you manage your weight through the lineup of parties.

Understandably, it can be a struggle to get in as much exercise as you'd like to, but even 30 minutes each day will make a difference. Find ways to still fit your exercise into your schedule. Take the stairs, park far away when you do your shopping, everything adds up!

Have a happy Thanksgiving, and check out my food blog, www.fitfeasts.blogspot.com, for healthy holiday recipes!