A SMART DIET FOR DIVING
(AND FOR LIFE)
By Gretchen Ashton, CFT, SFT, SFN, NBFE
I
t can sometimes be challenging to stick to a fitness and nutrition program, but it is not impossible.
Getting on track NOW helps prevent the ‘anything goes damage’ of the holidays and keeps you in your
fitness lifestyle well in advance of the short-lived resolutions of the New Year.
• Start Fresh Daily: Recommit to your exercise and nutrition plan daily by reviewing your goals. Focusing
on fitness and nutrition one-day-at-a time works especially well
during the holidays when your schedule is invaded with shopping, decorating and parties, and you are exposed to holiday
meals above and beyond your usual nutrition plan. Exercise
every day, even if it is a short session.
• Eat in Increments: Schedule small meals every three hours in
proportion to your activity level. If you are sitting at as desk for
the next three hours you will obviously burn fewer calories and
require less nutrition to fuel the activity than if you are lifting
weights or going for a walk.
• Plan for Parties: On party days, low-calorie meal replacement
shakes are a great option allowing you to reserve a few extra
calories for the special event. This doesn’t mean when you
arrive at the party you can eat with abandon or bust-a-gut on
unhealthy foods. However, your overall daily consumption of
calories will hopefully be reduced from what you might have
consumed with full meals throughout the day.
• Enjoy Foods in Sequence: Eat a protein food first before eating carbohydrates. Protein is a low-glycemic food source that
gives carbs a place to land and allows the body to digest food
slowly helping to prevent many of the metabolic processes that
lead to stored fat. Proteins usually contain some amount of fat,
which is also more satisfying so you may be likely to eat less.
For example, if the party begins with cocktails, be sure to have
a protein-based hors d’oeuvre with the first sip.