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Our
Local Partners in Health
Platinum
Lady
of America
Cascades Marketplace
20964 South Bank St.
Sterling, VA 20165
703-430-0111
Lady Circuit 30 Minute Workout
1320-A South Mary Ave.
Sunnyvale, CA 94087
Phone: 408-524-0600 .
Fax: 408-524-0602
World Gym
6000
Laurel-Bowie Road
Bowie,
MD 20905
301-352-0100
Old
Town Sport & Health
209 Madison Street
Alexandria, VA 22314
Curves-Martinez
528 Center Ave
Martinez, CA 94553
Phone: 925-335-2020
Fax: 925-335-2022
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Silver
Gold's Gym
7770 Richmond Hwy.
Just off Rte 1 next to NTB
703-768-6800
Health Trax
20500 Seneca Meadows Pkwy.
Germantown, MD 20874
(240) 301-686-4500
LifeBridge
Health & Fitness
1836
Greene Tree Road
Baltimore,
MD 21208
(410)
484-6800
Custom
Fitness Concepts
8183 Carnegie Hall Court
Suite 206
Vienna, VA 22180
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Apex Wellness
BluePrint Gym
Body By Geoff
Celestial Bodies Sports Nutrition
Colosseum Gym
Kamp Pendleton
World Gym: Bowie
Francine Rossen, R.D.
Bad Ass Coffee Company of Hawaii
Body By Design
Designer Fitness & Rehab
Fitness First- Rockville
Merritt Athletic Club-Canton
Premier Health & Fitness- Annapolis
Premier Health & Fitness- Odenton
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Fitness First- Gaithersburg
Body 1 Fitness Training
Fit & Slim
Gold's Gym- Herndon
Great Harvest Bread Company
Merritt Athletic Club-Annapolis
Nauti-Body Fitness
Performance Private Training
Quest Fitness
River Market
Rotten Robies- Santa Rosa
Wellness for Life
Amity Meat & Grocery
Essential Fitness
Fit for Life Personal Training
Fitness Company- 12th Street
Fitness Company- Georgetown
Gourmet Takaway
Health Club of Reston
Keytones Low Carb Store
Lady's Workout Express- Fairfield
Lady's Workout Express- Sarita
Little Italy
Muddy Branch
Mylandre Coiffures
Olympus Gym
Potomac Sprinkles
Randolph Deli
Santucci's
TCBY- Falls Church
Whoa…That's Lo!: Rockville
Whoa…That's Lo!: Silver Spring
World Market
Expert Nutrition
Fitness Together: Alexandria
James Matthews, M.D.
Run2Far.com
Smart Personal Training
Wellspring
Total Fitness For Women Express
World Gym Express
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ASK
THE DIETITIAN
Rebecca
Mohning MS, RD
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| Healthy
Holiday
Eating
T
ips
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The holiday season can bring many food challenges when it comes to sticking with your healthy eating regime. Follow these holiday tips to avoid any unwanted weight gain this holiday season.
Healthy Holiday Eating Tips:
1. Plan ahead
- Identify parties or activities that may challenging
- Brainstorm to develop strategies for potential “food challenging situations.”
- Put some calories “in the bank” and make a plan of what you'll have at the party
2. Avoid overeating
- Try not to arrive “starving.” In general, people tend to eat more when overly hungry. Consider a soup or hot drink before you arrive.
- Get enough sleep. Studies show we eat more when we are tired.
- Bring a dish you feel comfortable eating.
- Fill up on fewer calorie foods. Consider covering your plate with veggies, fruit, lean meats, poultry, fish, and whole grains.
- Avoid foods you think may be problematic for you to choose alternative substitutes.
3. Focus on “eating awareness” techniques
- Try to be fully present while you are eating-“savor the flavor” of your favorite food.
- “Eat the best, save the rest.” Review your options before you get started and make sure to include your favorite foods: pass on those you care least about or can have anytime.
- Think about positioning yourself away from the food; “out of sight out of mind” might work to your advantage!
4. The alcohol factor
- Be aware that alcohol adds empty calories, decreases your resolve and increases your appetite.
- If you plan to drink, allocate the number and budget your calories accordingly.
5. Keep on moving!
- Exercise is a helpful tool to balance calories and relieve stress.
- Consider a walk after dinner.
6. Maintenance is success
- Trying to lose during the holidays may be setting you up to fail.
Remember the holiday season comes once a year; do your best.
Happy Holidays! |
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