Uh Oh! Holidays are around the corner!

[roxy123 1]

© 2005 Apex Fitness Group™ 1

Eating in Holiday Spirit – The Art of Cheating

It’s never what you eat or do, it’s always how much you eat or move

When it comes to food consumption, I am the master

of cheating, at least according to the people around

me. I never cease to amaze people when I am dining

or “grazing” at a party or function, by consuming all

the classical forbidden foods (and often in Herculean

quantities), prompting the proverbial question, “How

can you possibly eat like that and stay in such great

shape?”

The answer is: I will easily cancel out those

excess calories by 3 p.m. tomorrow, or certainly by

the end of the day, because when you really get the

science of weight gain, weight control becomes a

“walk in the park”—sometimes literally.

It’s always been simple—it’s all

about calories

Now that the facts regarding weight control and

calories have been globally publicized by the

scientific community (washing out all other diet

nonsense), most people finally “get it”. Instead of

hearing dieters say, “Well, I heard it’s not the calories

but…,” now most are saying, “I guess you were right.”

Unfortunately, when it comes to weight loss, it

generally takes more than hearing the truth before

dieters finally get it. What I mean is, most had to

experience the journey by trying everything new and

old in an effort to lose unwanted poundage. Finally,

dieters arrived at the realization that during any

program’s short-term success, they were cutting

calorie intake and/or adding movement calories

creating the undisputable equation: eating less

calories than you burn = mass reduction. Although

they had to come to this conclusion on their own,

causing many frustrating experiences, I never said, “I

told you so.” Well, almost never.

Okay, now that that’s out of the way, let’s get

down to cheating the system, because as long as you

know how it works, you can beat it.

Beating the bulge by doing the

math

In mathematics, when you have the answer you can

create any numbers that lead to the solution. Same in

the case of weight control. The answer is to consume

less or equal to what you burn and nobody cares how

you do it. As long as your total caloric intake (TCI) is

less than total caloric output (TCO) for ANY GIVEN

TIME PERIOD, whether it be two hours or 20 years,

you will have reduced mass. Getting the picture yet?

One more thing to keep in mind, increasing your

movements by 100 calories a day has the same

effect as removing 100 calories from your food

intake. Therefore, your take home messages of any

given time period and calorie adjustments in or out

are of equal value. Regarding the latter, it’s a heckof-

a lot easier to cut the calories than burn them,

especially when you consider that one average-size

café mocha contains ~ 500 calories, which is

equivalent to a very intense one-hour run.

Party time – just manage the

AVERAGE DAILY DEFICIT

There is a certain caloric deficit that a person must

average in order to manage body fat. Example: When

you are maintaining weight, the deficit is zero, or

calories in = out.

During weight loss, the deficit is based on the

goal, including the desired time frame. Your weekly

mass change, shown by weight and/or body fat,

validates whether or not your deficit is correct. Notice

the key points: average deficit and goal, not the total

number or type of calories used to achieve the deficit

or goal. It is the deficit number that must be

managed. Let’s look at an example:

Goal: Lose two pound in November

Our example is modest because most people/dieters

would be happy just maintaining weight in November.

But when you finally get the “calorie thing,” you gain

complete control of your body, making anything

possible.

Because one pound of fat = 3500 calories, for the

month of November you will have to burn 7000

calories more than you eat. Therefore: time period =

30 days, goal 2 lbs = average daily deficit of ~230

calories (30 days x 230 = ~7000 calories = 2 lbs).

Because I am a typical gym participant, we will use

me as an example:

Conversation Corner

With Neal Spruce

A Newsletter for Fitness Enthusiasts November 2005

© 2005 Apex Fitness Group™ 2

At 180 lbs with a sedentary job and working out

one hour, three days/week, my average daily calorie

burn is 2700 calories (and of course I know this

because I never take my bodybugg™ armband off).

Using the 2-pound loss goal, I can choose not do

anything different in my daily activities, which means

my average daily calorie intake will have to be ~2400

calories.

Let’s say during a “fun day” I really blow it and

consume ~5000 calories. (Of course, some of those

would be alcohol, which is generally the culprit that

dis-inhibits my usual appetite restraints, leading to

the excess calorie consumption). Theoretically, I can

make it up in one day by not eating (not advisable),

or by adding 2300 calories of movement (my

hangover would probably prevent this strategy).

Instead, I would usually alter two days to keep

me on track because, factually, if I had been

averaging a 230-calorie deficit for the last 10 days,

my “binge” would have wiped out my 10-day results.

See how easily plateaus can happen? You work

hard and/or eat well for 10 days, blow it once, and

you are back where you were 10 days ago.

Remember, every calorie counts both in and out,

because energy (calories) is neither created nor

destroyed, only transformed. That said, it’s very

simple to make up the loss when you know what

you’re doing.

Two-day remedy

As long as I know I am going to blow it ahead of time,

I always prepare by cutting the previous day’s

calories in half. In this case, the day before the event

I would consume four meals totaling 1200 (see

sidebar); consume the 5000 calories on the “fun day”

and repeat the 1200 calorie menu the following day,

bringing my three-day calories-in total to 7400.

Assuming I burned my 2700 cal/day average,

bringing the three-day calories-out total to 8100, I

am basically back on track, especially when you

consider I participated in a function that goes well into

the night where I will have certainly burned more

calories than if I had stayed home and gone to

bed…by myself.

In summary, my three-day calorie deficit total was

700 (8100-7400), or an average daily deficit of ~230

calories, back on track and a heck of a good time!

And remember, I did this all with food. But for

every calorie I burn over 2700 for any of the three

days, I can add back to my consumption. For

instance, if I had gone for a walk in the park to shake

the cobwebs out of my head or puttered around the

garden for an hour, I would have burned ~300

calories more than normal, allowing a 1500 calorie

total for one of the two 1200-calorie days or 5300 on

the big night. Anyway, you get the picture: The more

you move the more you get to eat (and that applies

all the time). Additionally, you can make up the deficit

over a longer period of time, such as 10 days of 560-

calorie deficit. I just like my “pain” quick and done.

Use the formula anytime you

wander of course

Best of all, you can repeat the above process

anytime necessary. Just plug in the numbers and/or

control portion sizes on make-up days.

“Blowout” day’s calories don’t have to be

accurate, just take a guess. Remember that 5000

calories is very difficult for the average person to

consume in one day, but entirely possible during the

holidays. The alternate method (non-bodybugg™,

lack of desire or inability to count calories) is to

simply cut every meal you consume in half during the

two days you are using to make up for the “fun day.”

The advantage of using Apex foods during the

“catch-up” periods is that they are more satiating than

most other foods of equal caloric value. And, more

importantly, packaged Apex foods accurately count

your calories, leaving no room for error.

Life is easy when you understand and use only

facts. And calories in and out are the simple facts

related to weight control. You are now free to control

your body composition—anytime.

So, there you have it—the biggest, newest

holiday tip from Yours Truly. Attached are the regular

boring tips I give you every year—but they can also

work.

Sample 1200-calorie menu

7:00 a.m. Meal 1:

Apex Breakfast Square – 230 calories with

multi

11:30 a.m. Meal 2:

400 calorie meat of choice sandwich or large

salad with favorite protein

4:00 p.m. Meal 3:

400 calories of chicken, starch of choice and

salad with multi

8:00 p.m. Meal 4:

Apex cookie – 160 calories with multi

Any choice of non-caloric fluids

© 2005 Apex Fitness Group™ 3

The Holidays are upon us with their abundance

of stress and food. Here are 21 tips that will help

get you successfully through the holidays

without sacrificing your healthy lifestyle.

1. Exercise an hour a day, 4-5 days a week

during the holidays. A brisk walk, run or bikeride

will burn calories, relieve stress, and

elevate your endorphins and mood. If you

have to miss a workout, simply increase your

daily activities. Be sure not to snack during

this time.

2. Avoid eating no fat. Eating moderate

amounts of fat at a meal can help you feel

full sooner and keep you full longer, just

don't overdue it.

3. Don't skip meals. Skipping meals leads to

hunger, low energy levels and improper food

choices.

4. Don't pass up favorite foods or deprive

yourself completely. Moderate consumption

is the key.

5. Don't tempt yourself by keeping trigger foods

or comfort foods around the house. If you

have them, it increases the likelihood that

you will overeat.

6. Plan meals by keeping in mind the demands

you'll have on your schedule that day.

7. Don't go to a party starving. Before you

leave home, eat something light or drink a

meal replacement shake. Also, drink a great

deal of Water the day of the party.

8. When you attend holiday festivities, don't

station yourself near the buffet table. Make a

clear-cut decision to distance yourself from

all goodies.

9. Alcoholic beverages pack on the calories so

if you're drinking alcohol, stick to light beer or

a champagne spritzer. Watch out for the

eggnog, it is high in calories and fat.

10. If you do find yourself feeling depressed,

soothe your spirit with a massage, manicure,

pedicure, or facial. Men can enjoy this too!

11. When you shop, eat before you leave home

so you won't resort to cookie breaks.

12. To satisfy your sweet tooth, set limits. For

example, you might allow yourself two

decadent Desserts per week; just move more

the next day.

13. Just because it is the holidays doesn't mean

you should give yourself the license to eat

everything that passes by. Factor in the little

extras into your daily intake.

14. Help out by saving fat and calories when it's

feasting time. Make or buy wild rice stuffing,

baked sweet potatoes, whole-grain rolls and

angel-food cake with fruit.< /span>

15. If you are staying with family or friends, ask

them if you can have a space in the

refrigerator and keep foods on hand to snack

on like lean deli meats, cottage cheese,

nonfat cheese sticks, etc.

16. If you tend to overeat during family

gatherings, plan and visualize what and how

much you will eat before you go. Plan

additional daily activities for that day or the

following one. The additional activity can be

anything from a longer shopping day to

additional gym time.

17. If you want to really keep yourself honest

and the same size during the holiday season

wear your most form-fitting blue jeans.

Another trick is to tie a string or ribbon

around your waist under your shirt that will

not budge with the bulge.

18. If you are at the mercy of the dinner host, eat

modest amounts of the foods offered and fill

up on foods with more Fiber and volume and

fewer calories. Make a small plate and skip

the seconds.

19. Eat whatever you want on the main holiday

feast. If you over-do it just go back to your

regular plan the next day and move a little

more.

20. Take a meditative moment at least one time

each day to breathe deeply and clear your

mind of all the clutter.

21. Enjoy the season, not just the food!

© 2005 Apex Fitness Group™ 1

Eating in Holiday Spirit – The Art of Cheating

It’s never what you eat or do, it’s always how much you eat or move

When it comes to food consumption, I am the master

of cheating, at least according to the people around

me. I never cease to amaze people when I am dining

or “grazing” at a party or function, by consuming all

the classical forbidden foods (and often in Herculean

quantities), prompting the proverbial question, “How

can you possibly eat like that and stay in such great

shape?”

The answer is: I will easily cancel out those

excess calories by 3 p.m. tomorrow, or certainly by

the end of the day, because when you really get the

science of weight gain, weight control becomes a

“walk in the park”—sometimes literally.

It’s always been simple—it’s all

about calories

Now that the facts regarding weight control and

calories have been globally publicized by the

scientific community (washing out all other diet

nonsense), most people finally “get it”. Instead of

hearing dieters say, “Well, I heard it’s not the calories

but…,” now most are saying, “I guess you were right.”

Unfortunately, when it comes to weight loss, it

generally takes more than hearing the truth before

dieters finally get it. What I mean is, most had to

experience the journey by trying everything new and

old in an effort to lose unwanted poundage. Finally,

dieters arrived at the realization that during any

program’s short-term success, they were cutting

calorie intake and/or adding movement calories

creating the undisputable equation: eating less

calories than you burn = mass reduction. Although

they had to come to this conclusion on their own,

causing many frustrating experiences, I never said, “I

told you so.” Well, almost never.

Okay, now that that’s out of the way, let’s get

down to cheating the system, because as long as you

know how it works, you can beat it.

Beating the bulge by doing the

math

In mathematics, when you have the answer you can

create any numbers that lead to the solution. Same in

the case of weight control. The answer is to consume

less or equal to what you burn and nobody cares how

you do it. As long as your total caloric intake (TCI) is

less than total caloric output (TCO) for ANY GIVEN

TIME PERIOD, whether it be two hours or 20 years,

you will have reduced mass. Getting the picture yet?

One more thing to keep in mind, increasing your

movements by 100 calories a day has the same

effect as removing 100 calories from your food

intake. Therefore, your take home messages of any

given time period and calorie adjustments in or out

are of equal value. Regarding the latter, it’s a heckof-

a lot easier to cut the calories than burn them,

especially when you consider that one average-size

café mocha contains ~ 500 calories, which is

equivalent to a very intense one-hour run.

Party time – just manage the

AVERAGE DAILY DEFICIT

There is a certain caloric deficit that a person must

average in order to manage body fat. Example: When

you are maintaining weight, the deficit is zero, or

calories in = out.

During weight loss, the deficit is based on the

goal, including the desired time frame. Your weekly

mass change, shown by weight and/or body fat,

validates whether or not your deficit is correct. Notice

the key points: average deficit and goal, not the total

number or type of calories used to achieve the deficit

or goal. It is the deficit number that must be

managed. Let’s look at an example:

Goal: Lose two pound in November

Our example is modest because most people/dieters

would be happy just maintaining weight in November.

But when you finally get the “calorie thing,” you gain

complete control of your body, making anything

possible.

Because one pound of fat = 3500 calories, for the

month of November you will have to burn 7000

calories more than you eat. Therefore: time period =

30 days, goal 2 lbs = average daily deficit of ~230

calories (30 days x 230 = ~7000 calories = 2 lbs).

Because I am a typical gym participant, we will use

me as an example:

Conversation Corner

With Neal Spruce

A Newsletter for Fitness Enthusiasts November 2005

© 2005 Apex Fitness Group™ 2

At 180 lbs with a sedentary job and working out

one hour, three days/week, my average daily calorie

burn is 2700 calories (and of course I know this

because I never take my bodybugg™ armband off).

Using the 2-pound loss goal, I can choose not do

anything different in my daily activities, which means

my average daily calorie intake will have to be ~2400

calories.

Let’s say during a “fun day” I really blow it and

consume ~5000 calories. (Of course, some of those

would be alcohol, which is generally the culprit that

dis-inhibits my usual appetite restraints, leading to

the excess calorie consumption). Theoretically, I can

make it up in one day by not eating (not advisable),

or by adding 2300 calories of movement (my

hangover would probably prevent this strategy).

Instead, I would usually alter two days to keep

me on track because, factually, if I had been

averaging a 230-calorie deficit for the last 10 days,

my “binge” would have wiped out my 10-day results.

See how easily plateaus can happen? You work

hard and/or eat well for 10 days, blow it once, and

you are back where you were 10 days ago.

Remember, every calorie counts both in and out,

because energy (calories) is neither created nor

destroyed, only transformed. That said, it’s very

simple to make up the loss when you know what

you’re doing.

Two-day remedy

As long as I know I am going to blow it ahead of time,

I always prepare by cutting the previous day’s

calories in half. In this case, the day before the event

I would consume four meals totaling 1200 (see

sidebar); consume the 5000 calories on the “fun day”

and repeat the 1200 calorie menu the following day,

bringing my three-day calories-in total to 7400.

Assuming I burned my 2700 cal/day average,

bringing the three-day calories-out total to 8100, I

am basically back on track, especially when you

consider I participated in a function that goes well into

the night where I will have certainly burned more

calories than if I had stayed home and gone to

bed…by myself.

In summary, my three-day calorie deficit total was

700 (8100-7400), or an average daily deficit of ~230

calories, back on track and a heck of a good time!

And remember, I did this all with food. But for

every calorie I burn over 2700 for any of the three

days, I can add back to my consumption. For

instance, if I had gone for a walk in the park to shake

the cobwebs out of my head or puttered around the

garden for an hour, I would have burned ~300

calories more than normal, allowing a 1500 calorie

total for one of the two 1200-calorie days or 5300 on

the big night. Anyway, you get the picture: The more

you move the more you get to eat (and that applies

all the time). Additionally, you can make up the deficit

over a longer period of time, such as 10 days of 560-

calorie deficit. I just like my “pain” quick and done.

Use the formula anytime you

wander of course

Best of all, you can repeat the above process

anytime necessary. Just plug in the numbers and/or

control portion sizes on make-up days.

“Blowout” day’s calories don’t have to be

accurate, just take a guess. Remember that 5000

calories is very difficult for the average person to

consume in one day, but entirely possible during the

holidays. The alternate method (non-bodybugg™,

lack of desire or inability to count calories) is to

simply cut every meal you consume in half during the

two days you are using to make up for the “fun day.”

The advantage of using Apex foods during the

“catch-up” periods is that they are more satiating than

most other foods of equal caloric value. And, more

importantly, packaged Apex foods accurately count

your calories, leaving no room for error.

Life is easy when you understand and use only

facts. And calories in and out are the simple facts

related to weight control. You are now free to control

your body composition—anytime.

So, there you have it—the biggest, newest

holiday tip from Yours Truly. Attached are the regular

boring tips I give you every year—but they can also

work.

Sample 1200-calorie menu

7:00 a.m. Meal 1:

Apex Breakfast Square – 230 calories with

multi

11:30 a.m. Meal 2:

400 calorie meat of choice sandwich or large

salad with favorite protein

4:00 p.m. Meal 3:

400 calories of chicken, starch of choice and

salad with multi

8:00 p.m. Meal 4:

Apex cookie – 160 calories with multi

Any choice of non-caloric fluids

© 2005 Apex Fitness Group™ 3

The Holidays are upon us with their abundance

of stress and food. Here are 21 tips that will help

get you successfully through the holidays

without sacrificing your healthy lifestyle.

1. Exercise an hour a day, 4-5 days a week

during the holidays. A brisk walk, run or bikeride

will burn calories, relieve stress, and

elevate your endorphins and mood. If you

have to miss a workout, simply increase your

daily activities. Be sure not to snack during

this time.

2. Avoid eating no fat. Eating moderate

amounts of fat at a meal can help you feel

full sooner and keep you full longer, just

don't overdue it.

3. Don't skip meals. Skipping meals leads to

hunger, low energy levels and improper food

choices.

4. Don't pass up favorite foods or deprive

yourself completely. Moderate consumption

is the key.

5. Don't tempt yourself by keeping trigger foods

or comfort foods around the house. If you

have them, it increases the likelihood that

you will overeat.

6. Plan meals by keeping in mind the demands

you'll have on your schedule that day.

7. Don't go to a party starving. Before you

leave home, eat something light or drink a

meal replacement shake. Also, drink a great

deal of water the day of the party.

8. When you attend holiday festivities, don't

station yourself near the buffet table. Make a

clear-cut decision to distance yourself from

all goodies.

9. Alcoholic beverages pack on the calories so

if you're drinking alcohol, stick to light beer or

a champagne spritzer. Watch out for the

eggnog, it is high in calories and fat.

10. If you do find yourself feeling depressed,

soothe your spirit with a massage, manicure,

pedicure, or facial. Men can enjoy this too!

11. When you shop, eat before you leave home

so you won't resort to cookie breaks.

12. To satisfy your sweet tooth, set limits. For

example, you might allow yourself two

decadent desserts per week; just move more

the next day.

13. Just because it is the holidays doesn't mean

you should give yourself the license to eat

everything that passes by. Factor in the little

extras into your daily intake.

14. Help out by saving fat and calories when it's

feasting time. Make or buy wild rice stuffing,

baked sweet potatoes, whole-grain rolls and

angel-food cake with fruit.

15. If you are staying with family or friends, ask

them if you can have a space in the

refrigerator and keep foods on hand to snack

on like lean deli meats, cottage cheese,

nonfat cheese sticks, etc.

16. If you tend to overeat during family

gatherings, plan and visualize what and how

much you will eat before you go. Plan

additional daily activities for that day or the

following one. The additional activity can be

anything from a longer shopping day to

additional gym time.

17. If you want to really keep yourself honest

and the same size during the holiday season

wear your most form-fitting blue jeans.

Another trick is to tie a string or ribbon

around your waist under your shirt that will

not budge with the bulge.

18. If you are at the mercy of the dinner host, eat

modest amounts of the foods offered and fill

up on foods with more fiber and volume and

fewer calories. Make a small plate and skip

the seconds.

19. Eat whatever you want on the main holiday

feast. If you over-do it just go back to your

regular plan the next day and move a little

more.

20. Take a meditative moment at least one time

each day to breathe deeply and clear your

mind of all the clutter.

21. Enjoy the season, not just the food!

© 2005 Apex Fitness Group™ 1

Eating in Holiday Spirit – The Art of Cheating

It’s never what you eat or do, it’s always how much you eat or move

When it comes to food consumption, I am the master

of cheating, at least according to the people around

me. I never cease to amaze people when I am dining

or “grazing” at a party or function, by consuming all

the classical forbidden foods (and often in Herculean

quantities), prompting the proverbial question, “How

can you possibly eat like that and stay in such great

shape?”

The answer is: I will easily cancel out those

excess calories by 3 p.m. tomorrow, or certainly by

the end of the day, because when you really get the

science of weight gain, weight control becomes a

“walk in the park”—sometimes literally.

It’s always been simple—it’s all

about calories

Now that the facts regarding weight control and

calories have been globally publicized by the

scientific community (washing out all other diet

nonsense), most people finally “get it”. Instead of

hearing dieters say, “Well, I heard it’s not the calories

but…,” now most are saying, “I guess you were right.”

Unfortunately, when it comes to weight loss, it

generally takes more than hearing the truth before

dieters finally get it. What I mean is, most had to

experience the journey by trying everything new and

old in an effort to lose unwanted poundage. Finally,

dieters arrived at the realization that during any

program’s short-term success, they were cutting

calorie intake and/or adding movement calories

creating the undisputable equation: eating less

calories than you burn = mass reduction. Although

they had to come to this conclusion on their own,

causing many frustrating experiences, I never said, “I

told you so.” Well, almost never.

Okay, now that that’s out of the way, let’s get

down to cheating the system, because as long as you

know how it works, you can beat it.

Beating the bulge by doing the

math

In mathematics, when you have the answer you can

create any numbers that lead to the solution. Same in

the case of weight control. The answer is to consume

less or equal to what you burn and nobody cares how

you do it. As long as your total caloric intake (TCI) is

less than total caloric output (TCO) for ANY GIVEN

TIME PERIOD, whether it be two hours or 20 years,

you will have reduced mass. Getting the picture yet?

One more thing to keep in mind, increasing your

movements by 100 calories a day has the same

effect as removing 100 calories from your food

intake. Therefore, your take home messages of any

given time period and calorie adjustments in or out

are of equal value. Regarding the latter, it’s a heckof-

a lot easier to cut the calories than burn them,

especially when you consider that one average-size

café mocha contains ~ 500 calories, which is

equivalent to a very intense one-hour run.

Party time – just manage the

AVERAGE DAILY DEFICIT

There is a certain caloric deficit that a person must

average in order to manage body fat. Example: When

you are maintaining weight, the deficit is zero, or

calories in = out.

During weight loss, the deficit is based on the

goal, including the desired time frame. Your weekly

mass change, shown by weight and/or body fat,

validates whether or not your deficit is correct. Notice

the key points: average deficit and goal, not the total

number or type of calories used to achieve the deficit

or goal. It is the deficit number that must be

managed. Let’s look at an example:

Goal: Lose two pound in November

Our example is modest because most people/dieters

would be happy just maintaining weight in November.

But when you finally get the “calorie thing,” you gain

complete control of your body, making anything

possible.

Because one pound of fat = 3500 calories, for the

month of November you will have to burn 7000

calories more than you eat. Therefore: time period =

30 days, goal 2 lbs = average daily deficit of ~230

calories (30 days x 230 = ~7000 calories = 2 lbs).

Because I am a typical gym participant, we will use

me as an example:

Conversation Corner

With Neal Spruce

A Newsletter for Fitness Enthusiasts November 2005

© 2005 Apex Fitness Group™ 2

At 180 lbs with a sedentary job and working out

one hour, three days/week, my average daily calorie

burn is 2700 calories (and of course I know this

because I never take my bodybugg™ armband off).

Using the 2-pound loss goal, I can choose not do

anything different in my daily activities, which means

my average daily calorie intake will have to be ~2400

calories.

Let’s say during a “fun day” I really blow it and

consume ~5000 calories. (Of course, some of those

would be alcohol, which is generally the culprit that

dis-inhibits my usual appetite restraints, leading to

the excess calorie consumption). Theoretically, I can

make it up in one day by not eating (not advisable),

or by adding 2300 calories of movement (my

hangover would probably prevent this strategy).

Instead, I would usually alter two days to keep

me on track because, factually, if I had been

averaging a 230-calorie deficit for the last 10 days,

my “binge” would have wiped out my 10-day results.

See how easily plateaus can happen? You work

hard and/or eat well for 10 days, blow it once, and

you are back where you were 10 days ago.

Remember, every calorie counts both in and out,

because energy (calories) is neither created nor

destroyed, only transformed. That said, it’s very

simple to make up the loss when you know what

you’re doing.

Two-day remedy

As long as I know I am going to blow it ahead of time,

I always prepare by cutting the previous day’s

calories in half. In this case, the day before the event

I would consume four meals totaling 1200 (see

sidebar); consume the 5000 calories on the “fun day”

and repeat the 1200 calorie menu the following day,

bringing my three-day calories-in total to 7400.

Assuming I burned my 2700 cal/day average,

bringing the three-day calories-out total to 8100, I

am basically back on track, especially when you

consider I participated in a function that goes well into

the night where I will have certainly burned more

calories than if I had stayed home and gone to

bed…by myself.

In summary, my three-day calorie deficit total was

700 (8100-7400), or an average daily deficit of ~230

calories, back on track and a heck of a good time!

And remember, I did this all with food. But for

every calorie I burn over 2700 for any of the three

days, I can add back to my consumption. For

instance, if I had gone for a walk in the park to shake

the cobwebs out of my head or puttered around the

garden for an hour, I would have burned ~300

calories more than normal, allowing a 1500 calorie

total for one of the two 1200-calorie days or 5300 on

the big night. Anyway, you get the picture: The more

you move the more you get to eat (and that applies

all the time). Additionally, you can make up the deficit

over a longer period of time, such as 10 days of 560-

calorie deficit. I just like my “pain” quick and done.

Use the formula anytime you

wander of course

Best of all, you can repeat the above process

anytime necessary. Just plug in the numbers and/or

control portion sizes on make-up days.

“Blowout” day’s calories don’t have to be

accurate, just take a guess. Remember that 5000

calories is very difficult for the average person to

consume in one day, but entirely possible during the

holidays. The alternate method (non-bodybugg™,

lack of desire or inability to count calories) is to

simply cut every meal you consume in half during the

two days you are using to make up for the “fun day.”

The advantage of using Apex foods during the

“catch-up” periods is that they are more satiating than

most other foods of equal caloric value. And, more

importantly, packaged Apex foods accurately count

your calories, leaving no room for error.

Life is easy when you understand and use only

facts. And calories in and out are the simple facts

related to weight control. You are now free to control

your body composition—anytime.

So, there you have it—the biggest, newest

holiday tip from Yours Truly. Attached are the regular

boring tips I give you every year—but they can also

work.

Sample 1200-calorie menu

7:00 a.m. Meal 1:

Apex Breakfast Square – 230 calories with

multi

11:30 a.m. Meal 2:

400 calorie meat of choice sandwich or large

salad with favorite protein

4:00 p.m. Meal 3:

400 calories of chicken, starch of choice and

salad with multi

8:00 p.m. Meal 4:

Apex cookie – 160 calories with multi

Any choice of non-caloric fluids

© 2005 Apex Fitness Group™ 3

The Holidays are upon us with their abundance

of stress and food. Here are 21 tips that will help

get you successfully through the holidays

without sacrificing your healthy lifestyle.

1. Exercise an hour a day, 4-5 days a week

during the holidays. A brisk walk, run or bikeride

will burn calories, relieve stress, and

elevate your endorphins and mood. If you

have to miss a workout, simply increase your

daily activities. Be sure not to snack during

this time.

2. Avoid eating no fat. Eating moderate

amounts of fat at a meal can help you feel

full sooner and keep you full longer, just

don't overdue it.

3. Don't skip meals. Skipping meals leads to

hunger, low energy levels and improper food

choices.

4. Don't pass up favorite foods or deprive

yourself completely. Moderate consumption

is the key.

5. Don't tempt yourself by keeping trigger foods

or comfort foods around the house. If you

have them, it increases the likelihood that

you will overeat.

6. Plan meals by keeping in mind the demands

you'll have on your schedule that day.

7. Don't go to a party starving. Before you

leave home, eat something light or drink a

meal replacement shake. Also, drink a great

deal of water the day of the party.

8. When you attend holiday festivities, don't

station yourself near the buffet table. Make a

clear-cut decision to distance yourself from

all goodies.

9. Alcoholic beverages pack on the calories so

if you're drinking alcohol, stick to light beer or

a champagne spritzer. Watch out for the

eggnog, it is high in calories and fat.

10. If you do find yourself feeling depressed,

soothe your spirit with a massage, manicure,

pedicure, or facial. Men can enjoy this too!

11. When you shop, eat before you leave home

so you won't resort to cookie breaks.

12. To satisfy your sweet tooth, set limits. For

example, you might allow yourself two

decadent desserts per week; just move more

the next day.

13. Just because it is the holidays doesn't mean

you should give yourself the license to eat

everything that passes by. Factor in the little

extras into your daily intake.

14. Help out by saving fat and calories when it's

feasting time. Make or buy wild rice stuffing,

baked sweet potatoes, whole-grain rolls and

angel-food cake with fruit.

15. If you are staying with family or friends, ask

them if you can have a space in the

refrigerator and keep foods on hand to snack

on like lean deli meats, cottage cheese,

nonfat cheese sticks, etc.

16. If you tend to overeat during family

gatherings, plan and visualize what and how

much you will eat before you go. Plan

additional daily activities for that day or the

following one. The additional activity can be

anything from a longer shopping day to

additional gym time.

17. If you want to really keep yourself honest

and the same size during the holiday season

wear your most form-fitting blue jeans.

Another trick is to tie a string or ribbon

around your waist under your shirt that will

not budge with the bulge.

18. If you are at the mercy of the dinner host, eat

modest amounts of the foods offered and fill

up on foods with more fiber and volume and

fewer calories. Make a small plate and skip

the seconds.

19. Eat whatever you want on the main holiday

feast. If you over-do it just go back to your

regular plan the next day and move a little

more.

20. Take a meditative moment at least one time

each day to breathe deeply and clear your

mind of all the clutter.

21. Enjoy the season, not just the food!

© 2005 Apex Fitness Group™ 1

Eating in Holiday Spirit – The Art of Cheating

It’s never what you eat or do, it’s always how much you eat or move

When it comes to food consumption, I am the master

of cheating, at least according to the people around

me. I never cease to amaze people when I am dining

or “grazing” at a party or function, by consuming all

the classical forbidden foods (and often in Herculean

quantities), prompting the proverbial question, “How

can you possibly eat like that and stay in such great

shape?”

The answer is: I will easily cancel out those

excess calories by 3 p.m. tomorrow, or certainly by

the end of the day, because when you really get the

science of weight gain, weight control becomes a

“walk in the park”—sometimes literally.

It’s always been simple—it’s all

about calories

Now that the facts regarding weight control and

calories have been globally publicized by the

scientific community (washing out all other diet

nonsense), most people finally “get it”. Instead of

hearing dieters say, “Well, I heard it’s not the calories

but…,” now most are saying, “I guess you were right.”

Unfortunately, when it comes to weight loss, it

generally takes more than hearing the truth before

dieters finally get it. What I mean is, most had to

experience the journey by trying everything new and

old in an effort to lose unwanted poundage. Finally,

dieters arrived at the realization that during any

program’s short-term success, they were cutting

calorie intake and/or adding movement calories

creating the undisputable equation: eating less

calories than you burn = mass reduction. Although

they had to come to this conclusion on their own,

causing many frustrating experiences, I never said, “I

told you so.” Well, almost never.

Okay, now that that’s out of the way, let’s get

down to cheating the system, because as long as you

know how it works, you can beat it.

Beating the bulge by doing the

math

In mathematics, when you have the answer you can

create any numbers that lead to the solution. Same in

the case of weight control. The answer is to consume

less or equal to what you burn and nobody cares how

you do it. As long as your total caloric intake (TCI) is

less than total caloric output (TCO) for ANY GIVEN

TIME PERIOD, whether it be two hours or 20 years,

you will have reduced mass. Getting the picture yet?

One more thing to keep in mind, increasing your

movements by 100 calories a day has the same

effect as removing 100 calories from your food

intake. Therefore, your take home messages of any

given time period and calorie adjustments in or out

are of equal value. Regarding the latter, it’s a heckof-

a lot easier to cut the calories than burn them,

especially when you consider that one average-size

café mocha contains ~ 500 calories, which is

equivalent to a very intense one-hour run.

Party time – just manage the

AVERAGE DAILY DEFICIT

There is a certain caloric deficit that a person must

average in order to manage body fat. Example: When

you are maintaining weight, the deficit is zero, or

calories in = out.

During weight loss, the deficit is based on the

goal, including the desired time frame. Your weekly

mass change, shown by weight and/or body fat,

validates whether or not your deficit is correct. Notice

the key points: average deficit and goal, not the total

number or type of calories used to achieve the deficit

or goal. It is the deficit number that must be

managed. Let’s look at an example:

Goal: Lose two pound in November

Our example is modest because most people/dieters

would be happy just maintaining weight in November.

But when you finally get the “calorie thing,” you gain

complete control of your body, making anything

possible.

Because one pound of fat = 3500 calories, for the

month of November you will have to burn 7000

calories more than you eat. Therefore: time period =

30 days, goal 2 lbs = average daily deficit of ~230

calories (30 days x 230 = ~7000 calories = 2 lbs).

Because I am a typical gym participant, we will use

me as an example:

Conversation Corner

With Neal Spruce

A Newsletter for Fitness Enthusiasts November 2005

© 2005 Apex Fitness Group™ 2

At 180 lbs with a sedentary job and working out

one hour, three days/week, my average daily calorie

burn is 2700 calories (and of course I know this

because I never take my bodybugg™ armband off).

Using the 2-pound loss goal, I can choose not do

anything different in my daily activities, which means

my average daily calorie intake will have to be ~2400

calories.

Let’s say during a “fun day” I really blow it and

consume ~5000 calories. (Of course, some of those

would be alcohol, which is generally the culprit that

dis-inhibits my usual appetite restraints, leading to

the excess calorie consumption). Theoretically, I can

make it up in one day by not eating (not advisable),

or by adding 2300 calories of movement (my

hangover would probably prevent this strategy).

Instead, I would usually alter two days to keep

me on track because, factually, if I had been

averaging a 230-calorie deficit for the last 10 days,

my “binge” would have wiped out my 10-day results.

See how easily plateaus can happen? You work

hard and/or eat well for 10 days, blow it once, and

you are back where you were 10 days ago.

Remember, every calorie counts both in and out,

because energy (calories) is neither created nor

destroyed, only transformed. That said, it’s very

simple to make up the loss when you know what

you’re doing.

Two-day remedy

As long as I know I am going to blow it ahead of time,

I always prepare by cutting the previous day’s

calories in half. In this case, the day before the event

I would consume four meals totaling 1200 (see

sidebar); consume the 5000 calories on the “fun day”

and repeat the 1200 calorie menu the following day,

bringing my three-day calories-in total to 7400.

Assuming I burned my 2700 cal/day average,

bringing the three-day calories-out total to 8100, I

am basically back on track, especially when you

consider I participated in a function that goes well into

the night where I will have certainly burned more

calories than if I had stayed home and gone to

bed…by myself.

In summary, my three-day calorie deficit total was

700 (8100-7400), or an average daily deficit of ~230

calories, back on track and a heck of a good time!

And remember, I did this all with food. But for

every calorie I burn over 2700 for any of the three

days, I can add back to my consumption. For

instance, if I had gone for a walk in the park to shake

the cobwebs out of my head or puttered around the

garden for an hour, I would have burned ~300

calories more than normal, allowing a 1500 calorie

total for one of the two 1200-calorie days or 5300 on

the big night. Anyway, you get the picture: The more

you move the more you get to eat (and that applies

all the time). Additionally, you can make up the deficit

over a longer period of time, such as 10 days of 560-

calorie deficit. I just like my “pain” quick and done.

Use the formula anytime you

wander of course

Best of all, you can repeat the above process

anytime necessary. Just plug in the numbers and/or

control portion sizes on make-up days.

“Blowout” day’s calories don’t have to be

accurate, just take a guess. Remember that 5000

calories is very difficult for the average person to

consume in one day, but entirely possible during the

holidays. The alternate method (non-bodybugg™,

lack of desire or inability to count calories) is to

simply cut every meal you consume in half during the

two days you are using to make up for the “fun day.”

The advantage of using Apex foods during the

“catch-up” periods is that they are more satiating than

most other foods of equal caloric value. And, more

importantly, packaged Apex foods accurately count

your calories, leaving no room for error.

Life is easy when you understand and use only

facts. And calories in and out are the simple facts

related to weight control. You are now free to control

your body composition—anytime.

So, there you have it—the biggest, newest

holiday tip from Yours Truly. Attached are the regular

boring tips I give you every year—but they can also

work.

Sample 1200-calorie menu

7:00 a.m. Meal 1:

Apex Breakfast Square – 230 calories with

multi

11:30 a.m. Meal 2:

400 calorie meat of choice sandwich or large

salad with favorite protein

4:00 p.m. Meal 3:

400 calories of chicken, starch of choice and

salad with multi

8:00 p.m. Meal 4:

Apex cookie – 160 calories with multi

Any choice of non-caloric fluids

© 2005 Apex Fitness Group™ 3

The Holidays are upon us with their abundance

of stress and food. Here are 21 tips that will help

get you successfully through the holidays

without sacrificing your healthy lifestyle.

1. Exercise an hour a day, 4-5 days a week

during the holidays. A brisk walk, run or bikeride

will burn calories, relieve stress, and

elevate your endorphins and mood. If you

have to miss a workout, simply increase your

daily activities. Be sure not to snack during

this time.

2. Avoid eating no fat. Eating moderate

amounts of fat at a meal can help you feel

full sooner and keep you full longer, just

don't overdue it.

3. Don't skip meals. Skipping meals leads to

hunger, low energy levels and improper food

choices.

4. Don't pass up favorite foods or deprive

yourself completely. Moderate consumption

is the key.

5. Don't tempt yourself by keeping trigger foods

or comfort foods around the house. If you

have them, it increases the likelihood that

you will overeat.

6. Plan meals by keeping in mind the demands

you'll have on your schedule that day.

7. Don't go to a party starving. Before you

leave home, eat something light or drink a

meal replacement shake. Also, drink a great

deal of water the day of the party.

8. When you attend holiday festivities, don't

station yourself near the buffet table. Make a

clear-cut decision to distance yourself from

all goodies.

9. Alcoholic beverages pack on the calories so

if you're drinking alcohol, stick to light beer or

a champagne spritzer. Watch out for the

eggnog, it is high in calories and fat.

10. If you do find yourself feeling depressed,

soothe your spirit with a massage, manicure,

pedicure, or facial. Men can enjoy this too!

11. When you shop, eat before you leave home

so you won't resort to cookie breaks.

12. To satisfy your sweet tooth, set limits. For

example, you might allow yourself two

decadent desserts per week; just move more

the next day.

13. Just because it is the holidays doesn't mean

you should give yourself the license to eat

everything that passes by. Factor in the little

extras into your daily intake.

14. Help out by saving fat and calories when it's

feasting time. Make or buy wild rice stuffing,

baked sweet potatoes, whole-grain rolls and

angel-food cake with fruit.

15. If you are staying with family or friends, ask

them if you can have a space in the

refrigerator and keep foods on hand to snack

on like lean deli meats, cottage cheese,

nonfat cheese sticks, etc.

16. If you tend to overeat during family

gatherings, plan and visualize what and how

much you will eat before you go. Plan

additional daily activities for that day or the

following one. The additional activity can be

anything from a longer shopping day to

additional gym time.

17. If you want to really keep yourself honest

and the same size during the holiday season

wear your most form-fitting blue jeans.

Another trick is to tie a string or ribbon

around your waist under your shirt that will

not budge with the bulge.

18. If you are at the mercy of the dinner host, eat

modest amounts of the foods offered and fill

up on foods with more fiber and volume and

fewer calories. Make a small plate and skip

the seconds.

19. Eat whatever you want on the main holiday

feast. If you over-do it just go back to your

regular plan the next day and move a little

more.

20. Take a meditative moment at least one time

each day to breathe deeply and clear your

mind of all the clutter.

21. Enjoy the season, not just the food!

© 2005 Apex Fitness Group™ 1

Eating in Holiday Spirit – The Art of Cheating

It’s never what you eat or do, it’s always how much you eat or move

When it comes to food consumption, I am the master

of cheating, at least according to the people around

me. I never cease to amaze people when I am dining

or “grazing” at a party or function, by consuming all

the classical forbidden foods (and often in Herculean

quantities), prompting the proverbial question, “How

can you possibly eat like that and stay in such great

shape?”

The answer is: I will easily cancel out those

excess calories by 3 p.m. tomorrow, or certainly by

the end of the day, because when you really get the

science of weight gain, weight control becomes a

“walk in the park”—sometimes literally.

It’s always been simple—it’s all

about calories

Now that the facts regarding weight control and

calories have been globally publicized by the

scientific community (washing out all other diet

nonsense), most people finally “get it”. Instead of

hearing dieters say, “Well, I heard it’s not the calories

but…,” now most are saying, “I guess you were right.”

Unfortunately, when it comes to weight loss, it

generally takes more than hearing the truth before

dieters finally get it. What I mean is, most had to

experience the journey by trying everything new and

old in an effort to lose unwanted poundage. Finally,

dieters arrived at the realization that during any

program’s short-term success, they were cutting

calorie intake and/or adding movement calories

creating the undisputable equation: eating less

calories than you burn = mass reduction. Although

they had to come to this conclusion on their own,

causing many frustrating experiences, I never said, “I

told you so.” Well, almost never.

Okay, now that that’s out of the way, let’s get

down to cheating the system, because as long as you

know how it works, you can beat it.

Beating the bulge by doing the

math

In mathematics, when you have the answer you can

create any numbers that lead to the solution. Same in

the case of weight control. The answer is to consume

less or equal to what you burn and nobody cares how

you do it. As long as your total caloric intake (TCI) is

less than total caloric output (TCO) for ANY GIVEN

TIME PERIOD, whether it be two hours or 20 years,

you will have reduced mass. Getting the picture yet?

One more thing to keep in mind, increasing your

movements by 100 calories a day has the same

effect as removing 100 calories from your food

intake. Therefore, your take home messages of any

given time period and calorie adjustments in or out

are of equal value. Regarding the latter, it’s a heckof-

a lot easier to cut the calories than burn them,

especially when you consider that one average-size

café mocha contains ~ 500 calories, which is

equivalent to a very intense one-hour run.

Party time – just manage the

AVERAGE DAILY DEFICIT

There is a certain caloric deficit that a person must

average in order to manage body fat. Example: When

you are maintaining weight, the deficit is zero, or

calories in = out.

During weight loss, the deficit is based on the

goal, including the desired time frame. Your weekly

mass change, shown by weight and/or body fat,

validates whether or not your deficit is correct. Notice

the key points: average deficit and goal, not the total

number or type of calories used to achieve the deficit

or goal. It is the deficit number that must be

managed. Let’s look at an example:

Goal: Lose two pound in November

Our example is modest because most people/dieters

would be happy just maintaining weight in November.

But when you finally get the “calorie thing,” you gain

complete control of your body, making anything

possible.

Because one pound of fat = 3500 calories, for the

month of November you will have to burn 7000

calories more than you eat. Therefore: time period =

30 days, goal 2 lbs = average daily deficit of ~230

calories (30 days x 230 = ~7000 calories = 2 lbs).

Because I am a typical gym participant, we will use

me as an example:

Conversation Corner

With Neal Spruce

A Newsletter for Fitness Enthusiasts November 2005

© 2005 Apex Fitness Group™ 2

At 180 lbs with a sedentary job and working out

one hour, three days/week, my average daily calorie

burn is 2700 calories (and of course I know this

because I never take my bodybugg™ armband off).

Using the 2-pound loss goal, I can choose not do

anything different in my daily activities, which means

my average daily calorie intake will have to be ~2400

calories.

Let’s say during a “fun day” I really blow it and

consume ~5000 calories. (Of course, some of those

would be alcohol, which is generally the culprit that

dis-inhibits my usual appetite restraints, leading to

the excess calorie consumption). Theoretically, I can

make it up in one day by not eating (not advisable),

or by adding 2300 calories of movement (my

hangover would probably prevent this strategy).

Instead, I would usually alter two days to keep

me on track because, factually, if I had been

averaging a 230-calorie deficit for the last 10 days,

my “binge” would have wiped out my 10-day results.

See how easily plateaus can happen? You work

hard and/or eat well for 10 days, blow it once, and

you are back where you were 10 days ago.

Remember, every calorie counts both in and out,

because energy (calories) is neither created nor

destroyed, only transformed. That said, it’s very

simple to make up the loss when you know what

you’re doing.

Two-day remedy

As long as I know I am going to blow it ahead of time,

I always prepare by cutting the previous day’s

calories in half. In this case, the day before the event

I would consume four meals totaling 1200 (see

sidebar); consume the 5000 calories on the “fun day”

and repeat the 1200 calorie menu the following day,

bringing my three-day calories-in total to 7400.

Assuming I burned my 2700 cal/day average,

bringing the three-day calories-out total to 8100, I

am basically back on track, especially when you

consider I participated in a function that goes well into

the night where I will have certainly burned more

calories than if I had stayed home and gone to

bed…by myself.

In summary, my three-day calorie deficit total was

700 (8100-7400), or an average daily deficit of ~230

calories, back on track and a heck of a good time!

And remember, I did this all with food. But for

every calorie I burn over 2700 for any of the three

days, I can add back to my consumption. For

instance, if I had gone for a walk in the park to shake

the cobwebs out of my head or puttered around the

garden for an hour, I would have burned ~300

calories more than normal, allowing a 1500 calorie

total for one of the two 1200-calorie days or 5300 on

the big night. Anyway, you get the picture: The more

you move the more you get to eat (and that applies

all the time). Additionally, you can make up the deficit

over a longer period of time, such as 10 days of 560-

calorie deficit. I just like my “pain” quick and done.

Use the formula anytime you

wander of course

Best of all, you can repeat the above process

anytime necessary. Just plug in the numbers and/or

control portion sizes on make-up days.

“Blowout” day’s calories don’t have to be

accurate, just take a guess. Remember that 5000

calories is very difficult for the average person to

consume in one day, but entirely possible during the

holidays. The alternate method (non-bodybugg™,

lack of desire or inability to count calories) is to

simply cut every meal you consume in half during the

two days you are using to make up for the “fun day.”

The advantage of using Apex foods during the

“catch-up” periods is that they are more satiating than

most other foods of equal caloric value. And, more

importantly, packaged Apex foods accurately count

your calories, leaving no room for error.

Life is easy when you understand and use only

facts. And calories in and out are the simple facts

related to weight control. You are now free to control

your body composition—anytime.

So, there you have it—the biggest, newest

holiday tip from Yours Truly. Attached are the regular

boring tips I give you every year—but they can also

work.

Sample 1200-calorie menu

7:00 a.m. Meal 1:

Apex Breakfast Square – 230 calories with

multi

11:30 a.m. Meal 2:

400 calorie meat of choice sandwich or large

salad with favorite protein

4:00 p.m. Meal 3:

400 calories of chicken, starch of choice and

salad with multi

8:00 p.m. Meal 4:

Apex cookie – 160 calories with multi

Any choice of non-caloric fluids

© 2005 Apex Fitness Group™ 3

The Holidays are upon us with their abundance

of stress and food. Here are 21 tips that will help

get you successfully through the holidays

without sacrificing your healthy lifestyle.

1. Exercise an hour a day, 4-5 days a week

during the holidays. A brisk walk, run or bikeride

will burn calories, relieve stress, and

elevate your endorphins and mood. If you

have to miss a workout, simply increase your

daily activities. Be sure not to snack during

this time.

2. Avoid eating no fat. Eating moderate

amounts of fat at a meal can help you feel

full sooner and keep you full longer, just

don't overdue it.

3. Don't skip meals. Skipping meals leads to

hunger, low energy levels and improper food

choices.

4. Don't pass up favorite foods or deprive

yourself completely. Moderate consumption

is the key.

5. Don't tempt yourself by keeping trigger foods

or comfort foods around the house. If you

have them, it increases the likelihood that

you will overeat.

6. Plan meals by keeping in mind the demands

you'll have on your schedule that day.

7. Don't go to a party starving. Before you

leave home, eat something light or drink a

meal replacement shake. Also, drink a great

deal of water the day of the party.

8. When you attend holiday festivities, don't

station yourself near the buffet table. Make a

clear-cut decision to distance yourself from

all goodies.

9. Alcoholic beverages pack on the calories so

if you're drinking alcohol, stick to light beer or

a champagne spritzer. Watch out for the

eggnog, it is high in calories and fat.

10. If you do find yourself feeling depressed,

soothe your spirit with a massage, manicure,

pedicure, or facial. Men can enjoy this too!

11. When you shop, eat before you leave home

so you won't resort to cookie breaks.

12. To satisfy your sweet tooth, set limits. For

example, you might allow yourself two

decadent desserts per week; just move more

the next day.

13. Just because it is the holidays doesn't mean

you should give yourself the license to eat

everything that passes by. Factor in the little

extras into your daily intake.

14. Help out by saving fat and calories when it's

feasting time. Make or buy wild rice stuffing,

baked sweet potatoes, whole-grain rolls and

angel-food cake with fruit.

15. If you are staying with family or friends, ask

them if you can have a space in the

refrigerator and keep foods on hand to snack

on like lean deli meats, cottage cheese,

nonfat cheese sticks, etc.

16. If you tend to overeat during family

gatherings, plan and visualize what and how

much you will eat before you go. Plan

additional daily activities for that day or the

following one. The additional activity can be

anything from a longer shopping day to

additional gym time.

17. If you want to really keep yourself honest

and the same size during the holiday season

wear your most form-fitting blue jeans.

Another trick is to tie a string or ribbon

around your waist under your shirt that will

not budge with the bulge.

18. If you are at the mercy of the dinner host, eat

modest amounts of the foods offered and fill

up on foods with more fiber and volume and

fewer calories. Make a small plate and skip

the seconds.

19. Eat whatever you want on the main holiday

feast. If you over-do it just go back to your

regular plan the next day and move a little

more.

20. Take a meditative moment at least one time

each day to breathe deeply and clear your

mind of all the clutter.

21. Enjoy the season, not just the food!

[roxy123 1]

Just thought I would post this article. I found it very interesting. I hope you do too! Sorry about the multiple posts!