This month your ‘To-Do’ list probably includes shopping, family gatherings, festive meals and baking, office parties and school plays. And I can probably guess that exercise is either way at the bottom of that list or not even on it.

You get too busy and don’t have time to fit in a workout and who wants to count calories at a party? The temptation is to give up and give in…you’ll work out in January, right? Except, it is much harder to work off those couple extra pounds after the fact than it is to maintain your current status.

So this month, your primary focus is to concentrate on maintenance. Here’s a few tips on how to do it:

Plan Before You Party. It’s tempting to starve yourself before a party to try to save calories, but doing this will most certainly backfire. Instead, have a light snack of protein and fiber beforehand, like a Shaklee Cinch Snack Bar or Cinch Shake, this will leave you less likely to overindulge.

Be Flexible. Instead of completely throwing in the towel because you can’t get in your full workout, break it up into small sessions. A half hour or even a few 10-minute fitness breaks throughout the day is better than nothing, and will help you combat holiday stress and to sleep better.

Start a New Family Holiday Tradition. After the big holiday dinners, instead of zoning out in front of the TV, start a new tradition: a family walk. It’s a great way to bond, get some fresh air, and work off a bit of the stuffing.

Shop ‘Till You Drop…Pounds. Why not look at your shopping trips as a fitness opportunity? Take an extra spin around the shopping mall. Park a few blocks

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Watch Your Spirits. It’s easy to forget that liquid calories count too. (One cup of eggnog has close to 350 calories!) If you know you are going to drink, switch to lower calorie choices like wine, a spritzer, or light beer. Try to alternate each with a glass of water.

Put Fitness on Your List. Both on your ‘To-Do’ list and on your gift wish list. Why not ask for (or give) some fitness pieces to help you stay motivated?

Practice Forgiveness. The most important thing to remember is this should be a season of joy. So don’t be hard on yourself if you slip up. Just get back on track and remember why you are doing this: Staying fit is the best way to live a happy and healthy New Year!

With the Spokane holidays fast approaching, you may be wondering just how you can enjoy the Thanksgiving banquet but not suffer a bigger waist line later? Surprisingly, many of our favorite holiday foods really aren’t all that pad for us … in proper moderation! Check out the following Spokane Super Foods.

Stuffing

Talk about a healthy food in need of a name change. This fluffy side is often regarded as one of the most fattening holiday dishes, but with only a few minor adjustments it can actually be a healthy standout. Pack it with nuts, dried fruits, carrots, and celery, and you’ll benefit from fiber and a range of vitamins, recommends Krieger. Also, and this is crucial: Use low sodium chicken broth instead of butter to keep the dish moist and low in fat.

Pumpkin

If it’s not Thanksgiving without a slice of pumpkin pie, we’ve got good news for you. This veggie is packed with heart-healthy fiber and vitamin A. Plus, says Krieger, because pumpkin is very moist, you don’t have to add lots of unhealthy ingredients to make it taste flavorful yet still be low-fat (sub in skim and egg substitutes to make any recipe healthier). A guaranteed way to avoid accidentally gorging on a high-fat dessert? Bring your own pie, so you know what’s in it.

Pecans

Prefer pecans to pumpkin? Instead of plunging into a heap of high-fat pie, try sprinkling this star nut over salads, add it to your stuffing, or snack on a few as a precursor to the meal. Pecans are a great source of vitamin E and magnesium, which supports muscle strength. Plus, they’re packed with protein, fiber, and the same “good” fats as olive oil.

Collard Greens

Collards are ultra-healthy — except when sabotaged by greasy fat sources like pork, a popular additive in many holiday recipes. By preparing these leafy greens in a steamer, you’ll leave out the unnecessary calories and gain a ton of vitamins and antioxidants. If you just can’t give up flavoring your greens, use turkey bacon or saute the veggie in olive oil, suggests Krieger.

Nutmeg and Cinnamon

More and more research is being conducted on the health benefits of spices, says Krieger. Nutmeg, with its nutty, earthy flavor, and cinnamon, which shines with its sweetness, can do a whole lot more than garnish eggnog. Mixing these spices into fruit or vegetable sides can help you lower your cholesterol and maintain insulin levels in the blood.

Red Wine

While wine and cocktails can add needless calories to an already over-the-top meal, wine delivers heart-healthy properties in exchange for its calorie count (about 100 calories per 5-ounce serving). All wine is naturally heart-healthy, but red wines will provide the most antioxidant bang for your calorie buck. And take note: the dryer the wine, the higher the concentration of those disease-fighting properties.

To keep your calorie count to a minimum, ask your host for a spritzer — half wine, half calorie-free seltzer water.

And of course the absolute best way to battle the holiday bulge is to work with a personal trainer like Zach Hunt from Physzique Personal Fitness!

With the Spokane holidays fast approaching, you may be wondering just how you can enjoy the banquet but not suffer a bigger waist line later? Surprisingly, many of our favorite holiday foods really aren’t all that pad for us … in proper moderation! Check out the following Spokane Super Foods.

Turkey

Turkey is a dynamite healthy protein source — unless it’s deep fried and slathered with gravy. Sarah Krieger, RD, National Spokesperson for the American Dietetic Association, points out that a serving of turkey provides almost half of the recommended daily allowance of folic acid and is a good source of vitamin B, zinc, and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, and boost the immune system. A normal portion size is usually 3 to 4 ounces — and if you stick to white meat and peel the skin off, you’ll literally save hundreds of calories at the Thanksgiving table. Fortunately, turkey is one of those dieter’s dream foods that will fill you up when you eat just a little.

Sweet Potatos

Sweet potatoes are among the healthiest vegetables around — so long as they don’t get doused with butter, marshmallows, or some other high-calorie holiday sabotage. If roasted — which keeps the flavor very intense without adding fat — sweet potatoes burst with fiber, vitamin A, potassium, and phytochemicals, which stave off aging, cancer, and arthritis. Plus, they’re very filling, so you don’t have to overload your plate with them.

Cranberries

As millions of us reach for pretty-in-pink cranberry sauce to garnish our turkey and stuffing, few realize we’re getting much more than a sweet-tasting accoutrement. Krieger points out that cranberries are loaded with disease-fighting antioxidants and their fiber content helps to lower “bad” cholesterol levels. However, because these beautiful berries are naturally low in sugar, many recipes call for large doses of added sweetener. Steer clear of all that sugar and, instead, try adding a sugar substitute like Splenda to keep this side dish healthy, suggests Krieger.

Pomegranates

Power to the pomegranate! This gorgeous fruit is proving its worth as one of the richest sources of antioxidants around, and it’s popping up more and more in holiday dishes. You can indulge in the pomegranate’s benefits by simply buying a bottle of its juice to add to your favorite recipe, or sprinkling the pretty seeds over a salad.

And of course the absolute best way to battle the holiday bulge is to work with a personal trainer like Zach Hunt from Physzique Personal Fitness!Continued in Part Two!