WHEN IT COMES TO HEART HEALTH, DON’T MISS A BEAT

Some good news has come out of a new study that looked into most effective ways to prevent sudden cardiac death: maintaining a healthy weight through diet and exercise significantly reduces the risk of this condition. The research, published in the recent issue of the Journal of the American Medical Association, focused on women. However, its findings are also relevant for men. This is yet another body of medical evidence that clearly shows the benefits of a healthy lifestyle that includes physical fitness.

In the United States, sudden cardiac arrest, a condition in which the heart suddenly and unexpectedly stops beating, causes more than 300,000 deaths every year. Among main risk factors are heart disease, obesity, smoking, and inactivity. All these factors are inter-related. Sedentary lifestyle leads to obesity, which, in turn, can cause heart disease – the leading killer of Americans. And, of course, smoking is harmful to health in general. The new study, however, found that those who don’t smoke, eat sensibly, maintain healthy weight, and exercise regularly, can lower their risk of sudden cardiac death by more than 90 percent.

Sometimes, even the simplest preventive measures can go a long way. These new findings prove once again that physical activity and other healthy habits are real lifesavers. When it comes to preventing potentially serious complications of  disease – including sudden cardiac arrest – regular exercise is beneficial in several ways. If you are overweight, it will help you lose the extra pounds and maintain a healthy weight. It will also strengthen your cardiovascular system.

While any regimen that keeps you moving is beneficial, interval training, which alternates a high-intensity workout with periods of low-intensity activity or rest, is especially effective in improving cardiovascular fitness and the body’s potential to burn fat. It provides a great workout for your heart, dramatic weight loss results, and a leaner shape in less time than many other programs.

Those who already have heart disease or any other medical condition should consult a doctor before starting interval training. In any case, there are plenty of other, less strenuous exercises that you could safely do to get yourself – and your heart – in the best possible shape.

WHEN IT COMES TO EXERCISE, DON’T LET SUMMER HEAT DEFEAT YOU

Well the first day of summer has come and gone, this means that hot and sometimes humid weather will be with us for the next few months. What does this mean for your workout routine? When the temperatures soar, our natural inclination is to stay inside, where it’s cool.  But doing the same old treadmill routine in your gym time after time can get pretty boring. You really do need to exercise outdoors because that’s where all the fun is!

Don’t even think about slacking off and not exercising at all, using the hot weather as an excuse. You have to keep up your workout schedule regardless of weather or seasons. If you let it slide, all those high-calorie summer splurges like mayo-laden potato salad, greasy brats, cold beer, and ice cream, will make you pile on extra pounds.

The important thing, is to cool down your summer workout by taking some sensible precautions to protect yourself from the sun and heat. Just as you wouldn’t go outside in the dead of winter without proper gear and preparation, the same holds true for the summer.

For a healthy “fun in the sun” experience I suggest the following:

If you have health issues, ask your doctor if you can work out outdoors. That’s a good advice for anyone starting a new exercise program, at any time of year.

Schedule your workout early in the day (before 10 a.m.) or later (after 6 p.m.) when it’s not as hot. Many fitness boot camps offer both morning and evening sessions.

Wear exercise-appropriate clothing. While cotton may be comfortable, it traps sweat and perspiration, clinging to your skin. So-called performance fabrics made of polyester and / or Lycra blends are a better choice.  Also, make sure to wear a hat and a pair of sunglasses.

Protect your skin from harmful sunrays with a high-SPF, waterproof and sweat-resistant sunscreen, even if it is cloudy or hazy outside. Apply it to the whole body, not just the face.

Drink often. Hydration is essential during a summer workout, so you should drink water before, during and after your routine, even if you are not thirsty. After a particularly intense or sweaty session, switch to a low sugar drinks containing electrolytes - Coconut Water is a great alternative – those important salts, minerals and other chemical compounds that replenish the depleted fluids.

Remember: summer’s ‘here today, gone tomorrow.’ So take advantage of the great outdoors while you can.

EXERCISE HELPS PREVENT STROKES BEFORE THEY STRIKE

EXERCISE HELPS PREVENT STROKES BEFORE THEY STRIKE

If you are health-conscious, you know how important our lifestyle is in preventing a host of serious diseases and other medical conditions, including stroke, which is the third leading cause of death right after cancer and heart attacks.

It is now a good time to learn about some preventive measures to protect ourselves from the debilitating “brain attack,” which kills or disables someone in the United States every 45 seconds. Not coincidentally, High Blood Pressure, is a symptom-less condition that can, if left untreated, lead to strokes. Stroke happens when a blood clot blocks an artery, interrupting blood flow to the brain. We do know, however, that physical activity helps prevent the formation of blood clots by stimulating circulation.

While strokes usually happen to people over 55, a disturbing new report recently released by the U.S. Centers for Disease Control and Prevention, says the incidence of strokes is on the rise among young people, possibly due to the increase in obesity and generally unhealthy lifestyle.
Among controllable and treatable factors that increase a stroke risk are heart disease, high cholesterol, obesity, diabetes, and hypertension.  

The good news, is that many of the stroke-inducing risk factors can be prevented or reduced with simple steps anyone at any age can take– such as a healthy diet and regular exercise. Numerous studies indicate that exercise has significant benefits when it comes to reducing the incidence of strokes. Research also shows that people who are physically active before suffering a stroke may have a less severe loss of brain function and recover better than those who did not exercise before. Either way, physical activity is a stroke of luck – no pun intended.

What workouts are best for stroke prevention?
Any vigorous and sustained physical activity that tackles each of the risk factors will be beneficial. In other words, exercises that raise your heart rate, improve the overall quality of your blood vessels, lower your blood pressure, and reduce or maintain your weight, will be very useful.

For example:
Brisk walking, jogging or even jumping jacks or jumping rope “will strengthen your cardiovascular system and increase the volume of blood and oxygen that moves through your body.”
Strength training “will reduce your body fat and blood pressure, lower your cholesterol level, and build up your endurance, keeping your heart healthy and strong.”
Interval training “combines bursts of high intensity work with periods of rest, so it provides a terrific all-body training without the inconvenience of long and tedious workouts.”

All About TACTIX Method Fitness

The fitness and martial arts industries have never been closer than they are today.  In the past, martial arts had its unique following, and fitness fanatics had their own way of getting in shape.  Due to the rapid growth of MMA (mixed martial arts) and fusion type exercise programs, an interesting blend has emerged.  The latest entry into this hybrid space is TACTIX, which calls itself "the perfect blend of martial arts fitness, boot camp intensity, practical self defense, bodyweight exercises, metabolic conditioning, and dynamic flexibility."

First, let’s review the martial arts aspect.  TACTIX uses a very specific blend of MMA conditioning, Krav Maga, Kung-fu and Muay Thai.  If these names don’t mean much to you, just know that they are some of the world’s most effect forms of martial arts.  The fitness component is a combination of dynamic flexibility (think martial arts yoga), fitness boot camp training, and a lot of core work.
 
There's no fighting, sparring or combat of any kind in TACTIX. There are specific drills that require working with a partner and striking pads, but it's all in good fun. TACTIX is about having fun, shedding pounds, and learning some realistic self-defense techniques.

If you are interested in experiencing TACTIX for yourself, Get more details by visiting his website at http://www.TACTIXofPhoenixville.com or by calling 484-202-0010.

To Prevent Colds and Flu, Cough up some Exercise!

It’s the middle of winter and you are under attack by a silent enemy that invades your nose, throat and lungs, reducing you to a sneezing, sniffling and aching mess.
       
Yes, the flu season is here again, ready to strike our bodies and make us feel miserable for days or even weeks.According to Centers for Disease Control and Prevention, influenza normally peaks in the United States in January and February, spreading like wildfire across the country. Along with the common cold, flu is the most contagious condition this time of year.   Unfortunately, it takes more than an apple a day or a bowl of chicken soup to keep these nasty viruses away.

But while we can’t stop the spread of influenza, we can avoid getting sick by strengthening our defenses against the invading viruses. In fact, there are several ways to increase our immunity against the flu. Vaccination is the best protection, but there are other preventive measures you can take in addition to getting the shots. Basically, it’s a matter of boosting your immune system so it can stop viruses before they attack your body. This is where exercise is very effective.
       
Recent studies showing that exercise creates disease-fighting cells in the immune system, making it more resistant to colds, flu, and illnesses in general. And, these studies have also reported that while brisk activity is recommended, we don't have to work out to the point of exhaustion in order to get the immunity benefits of exercise.
       
Research proves that even people who work out moderately at least 30 minutes five days a week, increase the number of immune-system cells that circulate in the body and kill viruses and bacteria. These folks have 46 percent fewer colds than those who work out only once a week or not at all. And even if they do get ill, their symptoms such as sneezing, congestion, coughing, and runny nose are much less severe.
       
The message here is clear: If you work out on a regular basis, your immune system will heal your body quicker, with fewer complications. Sometimes, simplest things really do work best!

There are other good preventive measures besides exercise that protect our health during disease outbreaks. For example, eating vitamin-rich foods, drinking plenty of water, washing our hands frequently, and avoiding crowded public places that are real germ-fests, will also help. It all comes down to common sense, good judgment, and a healthy lifestyle.

Crash Dieting May Increase Stress-Induced Binge Eating

There have been studies conducted on the health benefits of weight loss for the long term through calorie restriction, but not many studies have looked at the stress levels and how this calorie restrictive weight loss affects hormones.

A study at the University of Pennsylvania examined hormone changes and behaviors of mice that were fed a calorie restricted diet, which produced significant weight loss over three weeks.

Previous studies have shown that withdrawal from a high fat diet has been shown to increase stress levels.  This study showed that the mice that were dieting had higher levels of the stress hormone corticosterone.  They also showed symptoms of depression when in stressful situations.

What I think is even more significant is that the mice had altered DNA after they were done dieting that showed changes in the genes that control appetite and stress.  These changes even remained after the mice were re-fed and reached their pre-diet weights.

What this research shows is that repeated crash dieting may not only increase stress levels, but also make successful weight loss more difficult.  It may make the brain more susceptible to increase future binge eating of high fat foods.

It may actually reprogram how the brain responds to these situations.

Since humans do not usually live in a restricted environment these types of stress level indicators could be important in determining the chances of long term weight loss success.

Now that they have seen these types of results in mice it will be interesting to see if humans increase the same corticosterone hormone and if human genes that control appetite and stress are modified.   

We have many solutions that are better than a magic pill, infomercial claims and crash dieting. It is time to get control of your health the right way instead of wasting money on products that do not work! How much money do you spend on supplements that claim they help you lose weight? There is only one proven way to lose weight for good...A life that includes proper eating for your body type and a well rounded fitness program..we are looking forward to helping you live a healthier life!

Source:

Diana E. Pankevich, Sarah L. Teegarden, Andrew D. Hedin, Catherine L. Jensen, and Tracy L. Bale  Caloric Restriction Experience Reprograms Stress and Orexigenic Pathways and Promotes Binge Eating.  Journal of Neuroscience.  December 1, 2010 • 30(48):16399 –16407

BAN THE NEW YEAR SLUGGISHNESS WITH ENERGY-BOOSTING EXERCISES

The New Year is upon us and the holiday season will be over! Even if you are one of those people who can’t get enough of the festivities and celebrations, you are probably feeling tired by now. Let’s face it: all this holidaying can be pretty exhausting. What do you do if you feel worn out and dragged out? Do you reach for that extra cup of coffee, an energy drink, or - even worse- a candy bar?
       
All you probably want to do is curl up and sleep. But here is what scientific studies and anecdotal evidence tell us: Exercise, not hibernation, is the best fatigue-busting and energy-boosting technique. Research has found that people who participate in physical activity decrease their tiredness level by as much as 60 percent and increase their energy by 20 percent. Exercise energizes and recharges not only your body, but also your mind. There is no better way to invigorate you from head to toe.
       
What are the best pick-me-up exercises? Virtually anything that keeps you moving at a brisk pace and increases your heart rate will be effective. Walking, biking, jogging, swimming, doing jumping jacks, even dancing and rope-skipping, will rev you up. Fitness Boot Camps, Martial Arts Fitness Programs, TRX Training and Metabolic Conditioning based exercise programs are excellent energy boosters because they combine a variety of cardiovascular, strength, endurance, speed, agility, and flexibility workouts.
       
Whatever exercises you choose, you should schedule your workout first thing in the morning. Exercising any time during the day is beneficial, but if you tire easily, you may not feel motivated to exercise later in the day. But if you start early, you will create energy that lasts all day. And, as an added bonus, a morning workout will raise your metabolism that will burn calories throughout the day.
       
Another energy-bolstering tip is eating a healthy breakfast. You probably heard that breakfast is the most important meal of the day – and it’s true. It is extremely beneficial if your breakfast includes a serving of whole grains, low-fat protein and dairy, as well as fruit.
       
Skipping breakfast may make you binge later in the day, when hunger pangs strike. Not only will you feel tired, but also probably end up eating something that you can quickly grab on the go – like junk food. And it’s no secret that eating too much junk food, which is full of saturated fats, as well as sugar or salt, will leave you feeling sluggish and fatigued – exactly the opposite of what you want to accomplish.

You definitely want to find a program that fits your lifestyle and helps you achieve improved physical fitness and health. JMB Fitness offers a variety of programs to fit into your life and our programs focus on you!

Spread Holiday Cheer with useful Exercise Gear

‘Tis the season of gift giving and receiving, but many of us are stumped when it comes to buying just the right present for those special people in our lives.

However, if that “special someone” is a fitness buff, finding a perfect gift he or she will enjoy for months is a snap.

Money is tight for a lot of people, but fortunately there are so many great exercise-related items on the market that will fit any budget without overstretching it.

When it comes to buying exercise gear, opt for practical and useful items rather than “eye candy” gadgets that may look nice but will not be of much benefit to the recipient.

“As a general rule, anything that makes workouts more efficient and fun will be a hit,” she points out.

Another thing to consider while gift shopping, is the recipient’s fitness level. “Is that person an experienced exerciser with a regular routine, a beginner, or a fence sitter who needs inspiration, motivation and guidance to start exercising? Take all these factors into account when choosing a gift.”

For example, someone who is not sure what workout to opt for might benefit from a subscription to a fitness and health magazine - a good starting point to a regular physical activity and healthy lifestyle.

Some of the other “you-can’t-go-wrong” gift ideas are:

• Athletic shoes and / or workout apparel: “Avid exercisers wear out their shoes after a few months, so a gift certificate for a new pair would certainly be appreciated. The same goes for clothes – not everyone likes to work out in old sweats!” I recommend going to an actual running store and get a gift certificate. Running stores have knowledgeable staff and will actually suggest sneakers that are right for the individuals feet.

• Equipment. “Here, the possibilities are endless. It could be something as simple and inexpensive as a heart rate monitor, hand weights, mats, towels, a lightweight water bottle, or sunglasses and sunscreen for outdoor fitness enthusiasts.”

• Quality athletic socks “that will reduce friction, provide good cushioning, and keep the feet dry, preventing the formation of painful blisters and athlete’s foot.”

• Fitness diary / journal where the exerciser can keep track of his or her progress - whether logging caloric intake, weight loss, or weekly workouts.

• A gift certificate for an exercise program in the recipient’s local community – “preferably one that offers a variety of workouts such as cardio, resistance, flexibility and interval training.” 

Happy Holidays!

Starvation Diets Can Cause Deadly Heart Rhythms

Starvation Diets Can Cause Deadly Heart Rhythms

Weight loss typically reduces blood pressure, improves blood sugar regulation and blood fats, and enhances metabolic Rapid weight loss through starvation diets (800 calories or less per day) often causes decreases in muscle tone, and heart rhythm disturbances. 

Bulgarian scientists, in a study of 29 obese adults on starvation diets, found that 20 of the subjects developed a potentially fatal heart rhythm called ‘acquired long QT syndrome.’  This greatly increases the risk of ventricular fibrillation and sudden death.

In the normal heart, impulses travel across the chambers and cause a uniform contraction of the atria and ventricles (upper and lower chambers of the heart).  Starvation alters cell health and impairs normal conduction of the impulses.

Following starvation diets to lose weight is like throwing the baby out with the bathwater – you will be the skinniest corpse in the cemetery.  (Annals Internal Medicine, 150:501, 2009)

THIS FALL AND WINTER, LIFT YOUR SPIRITS WITH EXERCISE

Baby, it’s dark outside! As Daylight Savings Time comes to an end, we will be in for a long, dark winter. It will be pitch black when we wake up in the morning and just as dark when we get home from work.

Is it any wonder that the shrinking daylight can give us winter blues?

Shorter periods of light during our waking hours can trigger a seasonal depression commonly known as “SAD,” statistics indicating that between 4 and 6 percent of people in the United States suffer from SAD each year. Another 10 to 20 percent may experience a milder form of a winter-onset depressive disorder. It may seem like a low percentage, but those numbers translate into millions of people.

Fortunately, the cure for the seasonal blues is easy: EXERCISE! Research published in the journal of the American College of Sports Medicine (ACSM) shows that the psychological and physical benefits of exercise can reduce anxiety and improve mood.

There are several ways in which being active and fit will make us feel better. Exercise releases ‘feel-good’ chemicals such as endorphins, reduces immune system chemicals that can worsen depression, and raises body temperature, which can have calming effects. There are a lot of factors at work here, and they are all good!

While any regular and consistent physical activity is beneficial, fitness boot camps are especially effective because they encompass a wide variety of exercises including, cardiovascular endurance, strength training, movements associated with pilates and yoga, as well as functional training that utilizes multiple muscle groups at once. Incorporating all these types of exercise in a 55 minute workout has a profound effect and will invigorate your body and mind.

Plus, you are part of a group where everyone encourages each other. This social aspect is helpful for people who are prone to depression. The last thing you want to do is exercise alone.

All these perks are the reason why boot camps are rated by the ACSM among the top 20 exercise trends for 2011 – as they have been in 2010.

Of course, no matter how good and beneficial an exercise program is, if you suffer from anxiety or depression, working out may be the last thing you want to do – at least until spring!

When it’s dark outside, you might not feel like going out, but do try to get motivated! Once you do, you will see what a big and positive difference exercise makes to your mood, not to mention health in general.

Get off the Couch and Start Moving

When it comes to physical fitness, we are not exactly a nation of movers and shakers. In fact, according to a just-released survey, a staggering 95.9 percent of respondents lead mostly sedentary lifestyles.

The study, published in the October 2010 issue of the American Journal of Preventive Medicine, reports that only 5 percent of 80,000 Americans surveyed for this research, engage in physical exercise on any given day.

These findings are truly alarming! Regular exercise is essential for our health, but far too many people prefer inactivity, exposing themselves to many diseases and even premature death. It is a well-established fact that sedentary lifestyle along with poor dietary habits can lead to type 2 diabetes, obesity, certain forms of cancer, heart disease, strokes, and a host of other chronic ailments.

According to US Department of Health and Human Services (DHHS), another major study linked sedentary lifestyles to 23 percent of deaths from major – and mostly preventable - chronic diseases.

The good news is that many medical conditions, including cardiovascular disease - the number 1 killer of Americans - could be prevented with sensible eating and regular exercise.
DHHS says physical activity can reduce the risk of developing or dying from heart disease, diabetes, colon cancer, and high blood pressure. On average, people who are physically active outlive those who are inactive.

It is absolutely mind-boggling that many serious and potentially fatal diseases could be prevented with something as simple as exercise. Fortunately, getting – and staying - in shape is easy, just take a look at the Physical Activity Guidelines recently issued by the DHHS.

They are the most comprehensive recommendations ever published and they stress the importance of exercise. Of particular interest is the recommendation that, for optimum effect, people should do a variety of workouts, such as moderate and vigorous-intensity activities, as well as muscle-strengthening exercises.

It may not be clear to a lot of people just what kind of exercises they should be doing. They may be totally motivated to start getting fit but then they hit a brick wall because they have no clue which exercise works best on which part of the body or muscle group. This is where fitness camps and programs designed by a reputable professional are really a great value. Because they vary exercise routines, focusing on resistance, flexibility and interval training, boot camps are very effective not only for cardiovascular health but also for weight loss, improved immunity, stronger bones, joints and muscles, and overall physical and mental well-being.

In view of the frightening statistics reported by the new study, I am issuing a “call to action” to all those who’d rather sit in front of TV than exercise: “Wake up and smell the coffee. But after you drink it, start working out like your life and health depended on it – because they do!”

Workout 4 A Cause Charity Event - August 14th

Most of us saw the news and or read the story in the Daily Local News over the past month about a local man, Kevin Mengel Jr., who was killed by his wife and her boyfriend.

Many of us also know that this young man’s father is Kevin Mengel Sr. - owner of FastSigns in Exton. Kevin Mengel Sr. is a member and strong supporter of our On Tap Network, he is also a long-time member of the Exton Region Chamber of Commerce, former Chairman of the Board and a good friend to all.

Great Valley Adventure Boot Camp will be holding a Special Saturday Boot Camp in the West Chester Area on August 14th at 9am. All proceeds will go directly to the "Kevin Mengle Jr. Children's Trust.

The donation for each attendee is $5 or more, to help the children through this difficult time and have a significant impact on their future.

 Please Help Us Make this event Successful.

When: Saturday August 14th 9:00AM

Where: West Goshen Community Park, West Chester

What to Bring: Exercise Mat, Water, and a Towel

Please Note: Each Participant will be asked to complete a brief medical history and release in advance of attending camp to be sure we are aware of any conditions for which you will need modification of exercises.

Register or make a Donation at http://www.Workout4ACause.com

Most know about YO-YO Dieting, but do you know about YO-YO Exercising?

So we all know by now that YO-YO dieting has the reputation of adding pounds to your frame but did you know so can YO-YO exercising.  Besides adding pounds it can add excess stress to your heart and lungs by stopping and starting those intense exercise programs needed to lose the pounds.  I highly advocate going the distance and going all out with your exercise, but not at the expense of finding yourself back on the couch in 6 months packing on the winter weight again. 
And yes that is why the couch potatoes of the world are having heart attacks during these unusual boughts of winter blizzards.  Think about it most people have to remove the snow from their car, driveway, or even their sidewalk.  Whether they use a snow blower or a shovel it takes some exertion, and that exertion can be 3 x greater on the person who remains adverse to any consistent exercise program.  So next time you consider taking a few days off of working out or taking a break think about the potential consequences if you never go back.  You may need to move the snow off our sidewalk again, and it would be a real tragedy if you suffered a heart attack because you just didn't feel like working out for the last year or two.... 
So when you are deciding on what you should do to get started, think about this...Proven and sustaniable exercise programs can come in short bursts of energy which include cardiovascular and resistance (weight) training.  In order to maintain or improve your metabolism it is imperative to move with a little bit of resistance.  Without realizing it you can improve your overall health by increasing resistance and time incrementally.  One thing you need to remember is consistency, try starting a minimum of 3 days a week. Going all out when you haven't done anything in months or years, is like shoveling 18 inches of snow from a 1/4 mile driveway, just not a real good idea.  Make it a priority in your life and give up something that isn't so important, like watching 1hour of T.V.  Stop the cycle of YO-YO Exercising, stay on track,schedule your exercise into your daily calendar and make yourself a priority.

Personal Trainers own journey with getting healthy...join me today

So here we go, here is another person's story, why would anyone care?  I may not be famous but I have a story just like you have a story to tell.  I just turned 40 and realized that my life has only just begun. Yes I am a Personal Trainer and an Adventure Boot Camp owner, but I am still a person that has a story that I believe needs to be told....
I would like to invite you on my journey or my story of getting healthy.  Have I arrived today? Not at all... am I closer than I was a year ago, yes I believe I am.  Is this another story about a person who loses weight, runs a marathon, completes a triathlon, overcomes some major health crisis, or tragedy?  Well it could be if you choose to read and follow my own journey for the next year... See I have started a journey and I am inviting you to come along for the ride.  For years I have tried to connect with that one part of myself that I lost due to my own life experiences.  I am seeking peace in my own world of self turmoil.  I have been afraid to embrace that one side of myself that I felt has failed me... my spiritual side...As I embark on this new stage of my journey, I am putting my story out on a limb that hopefully you may connect or relate to your own journey.  So join me on this journey of spiritual self discovery and pay attention to my posts... give me your comments and your own stories that may relate. Believe me it can be very therapeutic to connect with others who have experienced life in a similar way...

Did you know the "average American can gain 9lbs during the holidays and never lose it?

Have you ever sat down to a meal whether you are home or out and stressed over what you were going to eat?  The whole time you were eating you focus on what foods are "good" and "bad" and forget to taste your food? You mentally check out of eating and compartmentalize your foods into the "forbidden" and "allowable" foods?  Did you ever eat, then forget what you just ate and suddenly become hungry again?
The holidays have the ability to bring your relationship with food to the forefront.
Let's take a leap on the wild side and say that eating what you want during this time of year is not a bad thing.  If your holiday pleasure comes from eating those family favorites then take this time to embrace that pleasure you get from those foods.  Those foods do not make you gain weight, it is the amount of time you take to eat and the quantity of those "forbidden" foods, that assist in your weight gain. 
If you are setting yourself up to stress about the consumption of these foods, your stress level can affect your appetite and your metabolism.  If you are thinking about what you are eating in a negative way rather than experiencing the actual intake of the food, your body will not realize it has consumed those wonderful foods and still crave those foods.  In other words, you need to pay attention to what you are eating.
Mindlessly doing anything can be bad, especially driving, however eating mindlessly can also be detrimental to your wasteline.  So, try not to text while you drive or eat while you drive.  Don't be part of the American population that runs from experience to experience looking for a solution, gratification or results in less than 10 seconds.  Help yourself this holiday season and balance your life. Relish those wonderful treats you crave all year long, take the time to taste every bite and fill your soul with the wonderful memories you should experience with your friends and family.