Indulge in Holiday Cheer, Not Weight

Indulge In Holiday Cheer

As the days get longer, the temperature becomes colder and the holidays near around the corner; physical activity and nutrition can get pushed to the side. Soon there’ll be holiday get-togethers, dinner parties, snow, feasts and treats tempting us to avoid our diets and exercise and indulge. The average 1 to 2 pounds of permanent weight gain by Americans during this holiday season can be prevented. Here are some tips of how you can resist temptation and stay healthy this holiday season.

Enjoy holiday comfort foods, but opt for lower-calorie versions and smaller portions: We all have our favorite holiday treats and dishes we look forward to eating each year. This year challenge yourself by making a lower-calorie version (e.g. non-fat for full-fat, less butter, light cream cheese, reduced sodium, baking with applesauce, avocados or bananas instead of butter/oils etc.). Instead of breading and frying opt for steaming or searing with a variety of spices to add flavor. You’ll be surprised how delicious these healthier options can be. If invited to a holiday gathering, offer to bring a healthier dish to pass. Of course everything can be consumed in moderation, Deborah Balfanz, PhD, from Standford University suggests doing a survey of dishes and selecting two to three unhealthy options you really want to try; for the rest of the meal stick to healthier options like fresh fruit, salads, and lean meats. Portion control is another way you can limit calories. When dining out, save some of your meal to enjoy for an additional meal. At home, portion your food in a small bowl or plate. This helps your eyes think there is more food than there actually is.

Don’t go to parties on an empty stomach: Shopping on an empty stomach is never recommended, the same goes for when attending parties. Often people make the mistake of “saving up their calories,” for holiday festivities. This often back fires and we over consume too many calories out of hunger.

Keep it simple with fruit and veggies: Indulge in eating a rainbow of fruit and vegetables. Not only will it provide you with a variety of vitamins and minerals, but will help you feel full.

Be mindful of what you consume: Mindfulness can be savoring your meal by enjoying everything it offers from the variety of flavors, textures and the way it makes you feel. Be mindful of portion sizes. When you see your favorite holiday casseroles choose one spoonful. Eat slowly, remember it takes approximately 20 minutes for the brain to register that the stomach is full.

Drink Water: Consuming sugary or alcoholic beverages can add roughly 200 calories or more to your daily intake. Choosing water not only can help you maintain your weight, but also keep you hydrated. Not a fan of water? Try infusing your water by adding a cucumber, lime or lemon wedge, cranberries, mixed berries or other festive fruit or vegetables. This adds flavor and beauty.

Eat Breakfast everyday: Breakfast is truly one of the most important meals of the day. It adds to the total nutrition for the day and may boost your metabolism.

Stay Active, Healthy and Happy: The holidays can be a busy or stressful time. Healthy eating and exercise are often pushed aside. Eating right and getting enough exercise are great stress relievers. Try to walk 15 – 20 minutes daily on days where time is crunched, if you’re at a party with music feel free to dance. Last but not least, remember to take time to yourself. Enjoy something you love to unwind (e.g. reading, meditating, talking with a friend etc.).

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