Prevent Holiday Weight Gain
As much as I love this time of year, it is also a very challenging time to stay healthy. You may feel the pinch to buy your kids the gifts they want, your boss may be pressuring you to meet last minute deadlines, you are attending more parties with buffets and drinks all around and the first thing the seems to fall off your to-do list is exercise and nutrition. This can be a very stressful time, but don’t let it take control of your health. It is a season for giving, but if you are not taking care of yourself you cannot take care of others. Make sure to take time to exercise regularly and eat right.
There are several ways to make the holidays less stressful. You can ask for help to lighten your holiday schedule by hosting a potluck holiday meal instead of cooking dinner, or serve it buffet style instead of having a sit-down meal. Learning to say "no," in a courteous manner, can be a great stress relieving trait.
If the holidays remind you of a lost loved one turn to people for comfort instead of food. You could invite a new member to your holiday table. Think of new traditions that you can have with your new extended family.
At social events, don't fill silence with food. Many people will eat and drink because they don't know what to say or how to act. Instead make an effort to really get to know people, beyond small talk. This will not only make you feel better about the healthy choices you have made, but you will also gain more friends and acquaintances. Make sure exercise remains a priority in your life. Exercise is an excellent stress reliever, so take every chance you can to get up and move. Park in the furthest spot at the mall or at work, get up and tell a coworker something across the hall instead of emailing them. Better yet get a coworker to walk with you during your lunch break - the fresh air will rejuvenate you for the rest of your day.
Planning ahead is a key to successfully making it through this time of year while maintaining a healthy lifestyle. Eat a little before you go to a holiday gathering; hunger can undo the best of intentions. Remember, you should still be eating every 3-4 hours to stabilize your blood sugar. Avoid sources of temptation whenever you can. After making your plate at a buffet, leave the room. If there are sweets in the office break room, try your best not to go in there at all and keep healthy snack options in your desk.
If your office is going out to eat, try to look up the website ahead of time so you can pick out a healthy option beforehand. If you show up hungry with delicious smells all around, you will be more likely to make a poor choice. Or better yet, pack your own lunch. This way you know exactly what you are eating. If you're traveling for the holidays, pick up some healthy, portable snacks before you leave so you're less tempted by unhealthy options. Also, schedule a brisk walk or hike after a holiday meal with family or friends. It’s a great way to burn some calories and start a new healthy holiday tradition. Just because it is the holiday season, it doesn't mean that you should let everything go for the next 3 months. Allow yourself those special meals, but get right back on track for the next meal.
The key is to maintain a healthy active lifestyle all year round. This time of year is a particularly difficult time for many people, so just remember that all of these celebrations are all about friends and family and being with the people you love. Not about food, so focus on what is important.
Healthier holiday food choices:
Traditional treat: What's a holiday office cocktail party without savory finger foods, chips and creamy dips? Healthier Choice: Bypass the chips and other fried pound-packers and help yourself to a small handful of nuts, reduced-fat cheese and fresh fruit, chilled shrimp, or serve a hummus dip with a holiday-themed veggie platter: red or green pepper, zucchini.
Traditional treat: Dark turkey meat covered in gravy. Healthier Choice: Choose lower-fat white meat without the skin and enjoy it with just a drizzle of gravy made with defatted pan juices, dry white wine, and low-sodium chicken broth,
Traditional treat: A "must" at most Americans' holiday table is a big mound of mashed potatoes drowning in butter and salt. Healthier Choice: Enjoy vitamin-rich mashed sweet potatoes or baked sweet potato rounds or fries. Spritz the strips with cooking spray, add a dash of cinnamon, and bake at 450 degrees for 30 minutes.
Traditional treat: Corn bread stuffing cooked inside a turkey is a mainstay of the meal for many and usually loaded with a variety of meats, nuts, and veggies, with plenty of butter, of course. Healthier Choice: Try wild rice as stuffing instead, and bake it separately in a covered casserole. Cooked inside the turkey, the stuffing absorbs too much fat from the meat.
Traditional treat: Sweet, rich, oh-so-fattening pecan pie is a holiday highlight. While the antioxidant-packed nuts are good for you, in moderation, the corn syrup, butter, and sugar can pad can add up to 800 calories per slice. Healthier Choice: Opt for a small slice of pie minus the crust, and make it pumpkin, which is lower in fat and calories and also provides a good dose of beta-carotene. Or try a couple of strawberries dipped in chocolate.
Julia Bardrof has been a Personal Trainer/Nutritionist in the Richmond area for over 9 years. Her passion exudes far beyond just a job, but a passion to change people’s lives! For information about Personal Training with her please email julia@fitrichmond.com or visit her website www.fitrichmond.com.
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