How to manage the upcoming holiday season
It is hard to eat healthy over the holidays. With all the temptations and parties to attend you may find your waistbands expanding over the short holiday season, however there a number of things you can do to help prevent that weight gain and stay healthy. Remember these great tips to help you avoid the typical 7-12 pound weight gain that many find themselves struggling to loose after the holidays are over.
[if !supportLists] [endif]Don’t arrive at a party hungry. Have a small, healthy snack before you attend a holiday celebration. This will prevent you diving in and over-eating, and will encourage you to save your appetite for healthy food options.
[if !supportLists] [endif]Don’t skip meals in anticipation of a big feast. Make sure you eat well throughout the day. Eating smaller meals every 3 hours will help you stay satisfied and stop you from overeating at the party. If you go all day without eating in anticipation a big feast you will lower your metabolism and burn less calories throughout the day.
[if !supportLists] [endif]Have a look at the food options before making your choices. Instead of loading your plate with every food available fill it up with veggies and fruits, and indulge in 1 or 2 treats you’ll enjoy, along with smaller portions of other, healthy items.
[if !supportLists] [endif]Use a smaller plate and relax and enjoy your food. It takes 20 minutes for your brain to tell your stomach it’s full so eat slower to avoid overeating.
[if !supportLists] [endif]Limit the amount of sauces and condiments (like gravy and salad dressing) that you use as they tend to be high in fat and calories and can turn healthy foods unhealthy.
[if !supportLists] [endif]Be aware of the appetizers as many hors d'oeuvres such as wings, sausage rolls and mini quiches are high in calories and fat.
[if !supportLists] [endif]Alcohol can add many empty calories to your body (about 100 calories in 5 oz of wine or 1 1/2 oz liquor and 150 calories in a can of beer). Instead of wine, try a wine spritzer (½ white wine and ½ club soda) for ½ the calories.
[if !supportLists] [endif]After a big meal such as on Christmas day, go for a walk with or get out and play a game after dinner.
[if !supportLists] [endif]If you are having Christmas dinner away from home, offer to bring a healthy dish.
[if !supportLists] [endif]Be realistic. Don't try to diet during the holidays; just aim to maintain your present weight.
[if !supportLists] [endif]Learn to say no to the big temptations. If you get in the habit of saying “no thanks I am too full” or “I don’t eat dessert” you won’t get the host trying to shove the triple chocolate fudge cake down your throat.
[if !supportLists] [endif]Take the focus way from food. Plan activities such as making ornaments or bring games for everyone to participate in.
By Theresa Cochran, RHN
Resources
[if !supportLists]1. [endif]American Heart Association. Tips for a Heart-Healthy Holiday Season, last referenced 12/04/06.
[if !supportLists]2. [endif]The Weston A. Price Foundation. Seven Tips To Help You Eat Healthy During the Holidays...Without Alienating Yourself From the People You Love!, last referenced 12/04/06.
[if !supportLists]3. [endif]U.S. National Agricultural Library: Food and Nutrition Information Center. April 2002. Holiday Food and Nutrition Resources, last referenced 12/04/06.
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