During the Holiday Season
Bob Seebohar - MS, RD, CSCS
holidays are here! You have read other articles about how
to control your eating habits during these times so why
are you reading this article?
Well, you want more support in your journey of not
being another weight gain statistic during the holiday
season of course!
possible to not gain weight during the holidays?
Most certainly! Is it difficult? Absolutely!
This is the challenge that the holidays present to
us from a nutrition standpoint.
Food is social and the food during the holiday
season is ever so delicious!
quest of maintaining your weight in the upcoming months, I
have included nine, what I call, “nutrition nibbles”
to help you make beneficial choices during this holiday
what goes in with what goes out…PORTION CONTROL!
it is as easy as balancing your personal energy balance
equation of calories in versus calories out. By all means sample new or traditional foods but do so in
moderation and exercise control.
or gain it!
another way…be physically active.
The more you can stay with your set exercise
program the better. If
you don’t have one or you are traveling and you will not
have equipment, simply take frequent walks with family and
more the merrier!
frequent or not TOO frequent…that is the question!
the holidays, reduce the amount of times you eat IF you
think you will overindulge in food.
confident in condiment choosing!
Just say no!
condiments have many hidden calories.
Enjoy the taste of the food more than what you put
be a fish out of water. Stay hydrated!
purposes other than just being healthy, water can help
your brain think that your stomach is full so you may not
eat as much during meals.
your eyes bigger than your stomach? Slow down with 1
one plate rule. Fill
one plate and make one trip to the food table only.
Know your limits before going in and stick to it.
your tank ¼ full before going to your destination.
it helps to eat a little something before going to a party
so that you do not end up overeating because you are
hungry. It is
the same principle as not going to the grocery store when
you are hungry.
all about EXECUTION!
know what you are going to do before going to a party, you
can execute it much better than not having a plan
a healthy plan and execute it.
sticks of gum with you at all times.
Chew away temptations!
we just need something to chew on so gum is a great
alternative if you have already filled up with your one
course, the true meaning of holidays is to be with family
and friends so enjoy this time more than the food that is
Seebohar, MS, RD, CSCS is the Performance Director at the
Colorado Center for Altitude Training and Performance (ATP
Center) in Evergreen, Colorado.
The ATP Center provides training, coaching,
physiological testing and nutrition services for all ages,
types and abilities of endurance athletes.
Bob Seebohar, MS,
RD, CSSD, CSCS has been a USA Triathlon certified coach
since 1999 and is one of the first USA Triathlon Certified
Level III Elite Coaches in the United States. He has
worked with beginners to Olympians and currently
specializes in working with advanced to elite athletes.
Bob was on the Performance Coaching team for Susan
Williams, 2004 Olympic Triathlon Bronze medalist, as he
served as her strength coach and sport dietitian during
her journey to becoming the first United States athlete to
medal in Olympic Triathlon.
He blends his extensive education with his experience as
an athlete, exercise physiologist, sports dietitian and
Bob has a Bachelor's degree in Exercise and Sports Science
with a concentration in Wellness Program Management, a
Master's degree in Health and Exercise Science and a
second Master's degree in Food Science and Human
Bob is also the author of the book
Periodization for the Endurance Athlete
Bob can be contacted at email@example.com