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By Dawn Celapino


November 11, 2010 (San Diego's East County)--'Tis the season for cakes, cookies, pies and a lot of food! The average person gains between 7 - 10 pounds from now until the end of the year. Along with the parties, dinners and social events comes the end of daylight savings time. People tend to get more sedate and eat more. Not a good combination!


Eating the right foods will not only make you feel better, but it will keep the weight down--so you don't have to be one of the millions of people who make a New Years Resolution to lose weight.


The following are some tips that may help you:

1. Plan ahead! If you do not have time to grocery shop for healthy foods during the week, do it on the weekends. Plan your meals for the week. Better yet--make a big batch of a healthy food that you can munch on during the week. A salad, casserole, soup, etc. can help with your lunches and dinners for the week.

2. Pack ahead. Pack your lunch and snacks for the day and then just stick with what you pack. Don't be tempted to head to the vending machine or the nearby Car's Jr. when you get hungry--you will already have your healthy snacks handy!

3. Educate yourself. Do you know what the difference between a carbohydrate, protein, fat or dairy is? Do you know how to read a food label? Knowing these things really help in planning a nutrient filled day that will keep your calories low and your energy high.

4. Calories in vs. Calories out. Weight gain is as simple as this: the amount of calories that you put in your body must be lower than the amount that you expend. If it is more, even by a little, it will catch up to you and before you know it you have gained 10 pounds. There are 3500 calories in a pound so after you expend that many calories--you will lose a pound. example: 200 calories = deduct for walking for 1/2 hr or add by eating one Hershey kiss. (Note: never give chocolate to your dog--since chocolate is poison for a dog's system.)

5. Lack of energy. If you are tired during the day, not feeling like working out, not sleeping well, getting the 3 p.m. slump--it may be your diet. Are you consuming the majority of your calories in carbohydrates? Think of carbs as the sticks on a fire. They burn fast and once they are burned up-you get tired or crave more. Eating a balanced diet: carbohydrates, protein, fat, vegetables, fruit and dairy, will give you more energy and keep your body healthy.

Also remember your dog's diet will affect how your pet acts as well. If you dog is acting sluggish, scratching, or has a change of behavior--the first thing that you should look at is his/her diet. Sometimes there is something in the food that does not agree with your pet, or the food may be not the right combination of ingredient for his energy level.

Since nutrition is such an important part of everyone's life and fitness goals, we will dedicate the next six weeks to this important topic--so stay tuned for more tips and helpful information. Jack's blog is posted every Wednesday!

For more information please visit

Dawn Celapino is a fitness trainer with She has taught yoga, kickboxing, boot camp & sculpting classes in corporate, outdoor & residential settings. Dawn loves to run, hike, mountain & road bike, kayak, swim, surf, & yoga. As long as her Cairn Terrier, Jack, is with her, she is happy.

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