Aliso Viejo Nutrition Coach's Holiday Tips

The registered dietitian offers six ways to keep from gaining holiday weight.

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.

Have any nutrition and exercise questions? Ask Chuck Rudolph, or Jason Coates.

Charles December 17, 2012 at 03:57 PM
Oh boy, more generic nutrition advice which anyone can gather from the internet. No "nutrition coach" is going to put the fork down or lift weights or run the miles for you. For some reason, people think if they pay someone to provide nutrition advice, they'll have a higher probability of success. Linda, will you keep it off forever? Anyone can lose weight but keeping it off is another story. It's 69 times easier to lose 28 pounds in five months than it is to keep five pounds off for a year.
Trisha Jones December 17, 2012 at 07:13 PM
Whoa Charles, why so cynical? What do you think someone can do to help themselves lose weight? As a recovering bulimic, seeing a dietitian has been helpful as it is someone to be accountable to. I also think seeing a nutritionist (dietitians are certified) is a trend that is a dramatic improvement from people just trying some fad diet (Atkins?) or spending a ton of money on prepared frozen nasty food (Jenny Craig) I do agree, however, that most of us know the right things to eat and most of us can work our way through an intuitive gym system and lose weight... The whole adage "eat less, move more" is something that would save so many people lots of time and money....but it's much easier said then done. This clearly isn't the path for you.. but if you are not going to offer solutions, what's the point? p.s. Reading about eating philosophies: Geneen Roth, Jenni Schaefer is what saved me from a downward spiral.... it wasn't learning about proteins and the food pyramid.
Charles December 17, 2012 at 07:37 PM
"What do you think someone can do to help themselves lose weight?" Google "Weight loss tips"; There's no lack of information out there, nor is there a lack of individuals trying to make a buck providing a service that in most cases is unneeded. "seeing a dietitian has been helpful as it is someone to be accountable to." What about yourself? " seeing a nutritionist...is a trend that is a dramatic improvement" Really? Do you have any data? "if you are not going to offer solutions, what's the point?" 1) Save you money, 2) Highlight spam blogs disguised as "local voices", 3) Have fun posting on Patch.
Trisha Jones December 18, 2012 at 03:28 AM
I agree. que sera sera.


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