Thinking of Joining USA Triathlon?

Be a part of our 550,000 member community of multisport athletes. Membership benefits include a subscription to the quarterly USA Triathlon magazine, discounts from USA Triathlon partners, inclusion in the national rankings, excess accident insurance at events, and savings at races. To see why you should join or renew today, visit the membership benefits page. Already a member? Login below.

Forgot Password  |  Forgot Member ID  |  Help Renew Membership Become a Member

Holiday Eating

By Bob Seebohar

gingerbread The holidays are right around the corner. You may have read other articles about how to control yourself during these times so why are read another? Well, you want more support in your journey of not being another weight gain statistic during the holiday season of course!

Is it 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!

In your quest of maintaining your weight in the upcoming months, I have included seven, what I call, “nutrition nibbles” to help you make smart choices during this holiday season.

  • Balance what goes in...blood sugar

Balancing your blood sugar will reduce your cravings and temptations when food is plentiful. Eat a good source of lean protein with fiber (fruits and veggies) and you will be on your way to optimal blood sugar control.

  • Move it or gain it!

Stated 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 friends. The more the merrier!

  • Be confident in condiment choosing! Just say no!

Many condiments have many hidden calories. Enjoy the taste of the food more than what you put on it. Using spices such as cinnamon, basil, oregano and garlic can help really make a food taste good.

  • Don’t be a fish out of water. Stay hydrated!

Sometimes, if your blood sugar is under control, you may just be thirsty. Aim for going to the bathroom every 2-3 hours to ensure that you are staying hydrated.

  • Are your eyes bigger than your stomach? Slow down with one plate!

Use the 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.

  • Taste your food.

Remember, your taste buds are on your tongue, not your stomach. There is no rush in getting the food down to the stomach so slow down and enjoy the taste of it!

  • Make a plan. It’s all about EXECUTION!

If you know what you are going to do before going to a party, you can execute it much better than not having a plan beforehand. Make a healthy plan and execute it.

Of course, the true meaning of holidays is to be with family and friends so enjoy this time more than the food that is served.

Metabolic Efficiency TrainingBob Seebohar, MS, RD, CSSD, CSCS is a sport dietitian and elite triathlon coach. He traveled to the 2008 Summer Olympics as the U.S. Olympic Committee Sport Dietitian and the personal Sport Dietitian for the 2008 Olympic Triathlon Team. He has served as head coach for Sarah Haskins, 2008 Olympian, was a performance team member (sport dietitian and strength coach) for Susan Williams, 2004 Olympic Triathlon bronze medalist. He is the current coach of Jasmine Oeinck, 2009 Elite National Champion.

Bob's new book, Metabolic Efficiency Training: Teaching the Body to Burn More Fat, will teach athletes how to structure their nutrition and training program throughout the year to maximize their body's ability to use fat as energy and improve body composition.  For more information and to order the book, visit or contact Bob at