Eliminating Holiday Water Weight

The key is sodium control.

To really enjoy the holidays it’s nice to be able to eat whatever you would like. Right!?

I don’t know about everyone else but when it comes to holiday meals nothing holds me back. I take it farther than just a cheat meal, I eat like a bear getting ready for winter. Once and awhile it’s all fine and dandy and we can get away with these meals every so often. But what if you find yourself eating like this every weekend for the whole month of December?

Don’t worry your not screwed you just have to focus during the week and go ahead and binge on the weekends, but only for December.

I put together a mock meal that is literally straight out of a food store and similar to what a holiday meal consists of. The focus is the amount of sodium consumed in only one sitting.

Food Serving Size Sodium
Roast Turkey Gravy Mix 1/4 cup 340 mg
Whole Berry Cranberry Sauce 2 tablespoons 5 mg
Stove Top Turkey Stuffing Mix 1/2 cup 420 mg
Frozen Corn 1/4 cup
Green Bean Casserole made with Cream of Mushroom Soup 1/2 cup 353 mg
Mash potatoes made with butter and milk 1/2 cup 315 mg
Roast Turkey Breast 2 slices about 300 grams 47 mg
Dinner Roll 152 mg
Pumpkin Pie 1/8 of 10 inch pie 260 mg
Light whipped cream 2 tablespoons 5 mg
GRAND TOTAL 1897 mg*

*This does not include the addition of condiments and don’t forget alcohol consumption.

The Recommended Daily Intake (RDI) for sodium is roughly 2400mg

A holiday MEAL can have up 1897mg of sodium (above) almost your whole allowance for the day!!


I followed a strict diet and exercise plan after Thanksgiving  and have managed my weight very well.

Morning of Thanksgiving: 221 lbs

Morning after: 232 lbs

After 1 week of training: 219 lbs

Check it out Holiday Water Weight Managment

J.P. Van Alstyne
Head Strength Coach at F.A.S. Training Inc.
J.P. has his Bachelor of Science degree from University of Rhode Island where he primarily focused on exercise science and sports nutrition. He is also a Certified Strength and Conditioning Specialist by The National Strength and Conditioning Association. His athletic background ranges from high school track and field to collegiate rugby where he was the URI Men’s Rugby Captain.

He has trained many different clients ranging from youth athletes, Division 1 athletes, amputees, military personnel and fitness enthusiasts. He has mentored under Dr. Frank Welling training philosophies at F.A.S. Training Inc. and now is full-time strength coach. He has also shadowed physical therapists and has been to multiple seminars to stay in touch with the evolving fitness industry. His main goal in training others is to give them an advantage among others in work capacity, mental toughness, nutrition and how to apply it to every aspect of life.

J.P. strongly believes that knowledge is gained from experience and to truly master something you must live it. Living by this code he has competed in multiple races such as The Toughmudder, Spartan Beast, GoRuck Challenge, 50 Mile Gore-Tex North Face Endurance Trail Run, Rev3 26hour Adventure Race in the Shenandoah Mountains, NYC East River Swim and trekked Mt. Elbert (14,439), Colorado in December during a blizzard.

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