Nutrition coach Chuck Rudolph recently pumped up his audience with a pep talk: “Indulge Without the Bulge: Holiday Survival Talk” in Aliso Viejo.
“I am trying to prepare people now so they can avoid adding those five to 10 pounds during the holidays,” says Rudolph, nutrition coach at Renaissance ClubSport and a registered dietitian, who gave his talk last Wednesday.
With a master’s in nutrition education, he has helped many ClubSport members lose inches and pounds since the club’s opening in 2008.
Linda Birck, who was in the audience Wednesday, thought she needed the holiday pep talk, even though she has reported excellent results under Rudolph’s guidance.
She says she has lost 28 pounds of fat and 13 percent of her total body fat in five months. And she went from a pants size of 14 to a 4. “I needed to be more cognizant of how I was fueling my body,” she said.
Rudolph prides himself on using basic nutrition plans that stress portion control, balance with a focus on high protein and filling meals.
“You should never feel hungry; if you do, then it’s too late. Your body will simply store that extra fat,” he said. “We need to eat every 2½ to four hours.”
To complete the nutrition and health equation, Renaissance ClubSport Aliso Viejo trainer Jason Coates discussed the importance of proper, regular exercise.
His major holiday exercise tip: “Don’t change your routine because of the holidays—whether you are at home or out of town. If you do overindulge, add an extra 20 minutes to your regular workout.”
Rudolph offers these "6 Tips for Surviving Holiday Meals":
- Don’t deprive yourself of enjoying meals.
- Don’t station yourself near the buffet table.
- Slow down when eating (spend at least 20-30 minutes).
- Drink lots of water before and after meals.
- Wear form-fitting clothes.
- Don’t clear your plate. Stop eating when you feel satisfied.
“You can still enjoy the holiday without feeling deprived. It’s all about choices,” adds Rudolph.