weather icon Clear

Eating healthy starts before the holidays

The battle of the bulge starts this Thursday at the Thanksgiving table and then the assault is continued with Christmas coming around the corner. How can we win this battle?

Fitness trainer George Arceo has his own weight training business and is a personal trainer in Pahrump who concentrates on building muscle.

He runs the “Body by George” program and trains at Custom Health and Fitness. He is a certified personal trainer who has been doing business for the past 14 years in Pahrump. He works with young teens all the way up to senior citizens and is an expert on losing the calories through resistance and strength conditioning.

“Look at your daily meals leading up to Thanksgiving as practice,” Arceo said. “A lot of people doom themselves to failure when they don’t eat before the big meal. People literally starve themselves before Thanksgiving dinner and that’s not helping at all. People then tend to overstuff themselves and eat even more.”

Arceo pushes regular meals and some snacking as a normal routine.

“Build a solid routine of eating the right foods before the holidays,” he said. “So that when the holidays come, your body is prepared. Practice makes perfect and you then have the stamina to not eat wrong.”

He gave this example. An athlete trains and trains for a big event, whatever the sport is. He prepares his body for the big event.

“Eating is the same way, we must train our bodies to eat well,” Arceo said.

“That training comes with practice. That means good eating habits and no starving yourself before the big meal.”

Part of that training is making healthy choices and to do that you must do the research.

“You need to know that pumpkin pie has less calories than the apple or that the white meat is less calories than the dark, or that the green bean casserole is better than the sweet potato pie,” he said. “That takes research and the willingness to put the time into it.”

He says eaters then must make choices.

“Make the healthy choices,” the trainer said. “Sweets kill many people off. Go with smaller portions, this means a small slice of the pie, not two.”

Arceo says he doesn’t necessarily say no to all sweets, but he does choose natural sweets over artificial.

“Those foods that are naturally sweet are better for you,” Arceo said. “Of course, if we don’t practice, then most of us will fail. We tend to triple our intake and sometimes take in some 3,000 calories in one meal during Thanksgiving.”

This is why he says practicing good eating habits helps during the holidays more than anything.

“I have done the research on the foods,” he said. “Once you look it up, you will remember it. It then becomes part of your game plan. Your routine sets limits. This can be set by a strict amount of calories, say 1,200 but it doesn’t have to be. This must become a lifestyle that you create if you want to succeed.”

Arceo reminds us that they have not invented the super workout that takes all the calories off in one day.

“You put all the calories into your system in one day,” he said. “But it usually takes more than one day for all those calories to come off.”

According to Arceo, for every pound, you must burn 3,500 calories. This means if you take in 1,500 calories a day and burn 2,000 a day with a deficit of 500 calories, then it will take you a week to burn off that one pound.


-Contact sports editor Vern Hee at vhee@pvtimes.com. On Twitter: @vernheepvt


Don't miss the big stories. Like us on Facebook.
High school rodeo returning to Pahrump

The Nevada State High School Rodeo Association will return to Pahrump this weekend at McCullough Rodeo Arena, in conjunction with the 7th annual Pahrump Balloon Festival at Petrack Park.

Nye County Democrats turn out for early voting

For the first time ever, the Nevada Democratic Party made the decision to expand its caucus process by including early voting this year and residents from all across the state turned out in droves to participate, with long lines reported at many of the early voting locations throughout the Silver State.

Nye County School District Superintendent Dale Norton set to retire

For more than 30 years, Dale Norton has been an integral part of the Nye County School District family, starting his career as a principal in Amargosa and eventually making his way up the ranks to become Superintendent, but his time with the Nye County School District is now nearing its end.

Nye County narrowly passes resolution praising Trump’s accomplishments

On Wednesday, Feb. 19, just three days before the Nevada Democratic Caucus, the Nye County Commission narrowly approved an official resolution outlining President Donald Trump’s accomplishments throughout his time in office.

Nevada and Nye GOP set for weekend of events in Pahrump

This coming weekend may be quite an exciting time for the Nevada Democratic Party, with eyes around the nation focused on the Silver State’s 2020 Democratic Caucus, but the Nevada Republican Party isn’t allowing the other side of the aisle to revel in the spotlight all on its own.

“Bowling for Heroes” at Pahrump Nugget brings in more than $4,000

The “Bowling for Heroes” event, held Sunday, Feb. 9 at the Pahrump Nugget Bowling Center to benefit Wounded Warrior Project was a huge success, according to event organizer Denise Flanagan.

Grazing regulations up for revision

The Bureau of Land Management is currently in the processing of revising its grazing regulations, filing a notice of intent with the Federal Register in late January to prepare an Environmental Impact Statement detailing how the proposed changes could effect the land and wildlife.

Nevada Census grants available to fund materials, outreach

The Nevada Complete Count Committee is now rolling out its 2020 census administrative support and partnership grant applications, aimed at helping provide cash to organizations and entities working on the 2020 census.