Holiday Season Survival Guide!

Holiday season has finally arrived!
Xmas trees are going up, gifts being wrapped and holiday drinks are everywhere. 

It's no secret that most people gain 2 to 4 kilos over the next month. With all the parties, special meals and presents, weight gain is pretty much inevitable...right? 

Not so fast. 

I've come up with a survival strategy to keep holiday pounds from making a permanent home on your hips. 

This strategy is very simple. I'm not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic... 

Golden Tip to Avoid Holiday KILO's: Spend the next 4 weeks eating like a caveman, with 2 daily exceptions. 

Here's why: Holiday pounds are caused by eating too many foods that are high in carbohydrates and simple sugars. 

You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions. 

This is what you would eat... 

As many fresh and fiber-filled vegetables as you want.

• Load up on salads.
• Enjoy veggie side dishes.
• NO starchy vegetables like potato or corn.

Lots of lean, protein-filled meat

• Stick with meat that has been roasted, barbequed, or baked.
• Avoid fried meats and eggs.

Fruits, nuts and seeds in moderation

• Fresh fruit for a delicious dessert.
• A handful of nuts or seeds for a snack.
• Don't eat sugar or salt added fruits, nuts or seeds.

Then enjoy 2 small exceptions...

• Bread or grain product: No larger than the size of your hand.
• Starchy vegetables: Half of a cup.
• Baked goods: Should fit into the palm of your hand.
• Candies or confections: The smaller the better.
• Holiday drinks: stick to the Soda's and Lime to avoid the extra sugar and chemical crap!

This plan works because it allows you to indulge in two exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to feeling obligated to eat everything in sight. 

Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those. 

Remember, I'm here to help you meet your fitness and weight loss goals. 

Call or email today to get started on a fitness program that will turn your holiday weight gain into a holiday slim down.

Enjoy the festive season

Sam Struthers
9929 7172
37 Ridge St,
North Sydney