healthspin
by Tracy Miller, Registered Dietitian
Ideal You at North Oaks
Offset holiday weight
gain with healthy Tips
If you’re trying to get a grip on
staying trim during the holiday
season, you don’t have to avoid the
festivities to stay in the game.
Pace yourself, and you won’t
have to shop for a new, larger
wardrobe in January. By following
these simple tips, you can still enjoy
the festivities and maintain your
waistline.
• Don’t skip meals. If you skip
lunch, you’re more likely to arrive
at the party hungry. This will cause
you to eat even more than you
had planned to eat initially. Eat
normally during the day and be
strategic at the buffet.
• Eat a snack that contains
protein and fiber before the party.
This will help you feel fuller longer.
Spend at least 30 minutes visiting
with other guests before heading to
the food table.
• Offer to bring a healthy
option to the party in order to give
yourself alternatives to fatty foods.
• Drink plenty of water. Often,
when we are thirsty, we also feel
hungry. Keep a bottle of water
with you as you travel through
20
your day. Also, try holding a glass
of water in your hand at the party
as a way to cut back on the amount
of high calorie beverages.
• When you’re at a party, stand
in a room without a food table so
you are not tempted to return for
second or third helpings.
• Count your bites. A lot of
appetizers are about 60 calories a
bite. So, just five bites are about 300
calories, or half of what you might
eat for dinner. Keep a mental tab
or fill a small plate just once. Don’t
go overboard.
• Think of everything in
moderation. You can have a little
taste or spoonful of everything
without feeling too guilty.
• Try not to drink all your
calories. Ask for skim milk in coffee
or hot chocolate instead of whole
milk. Men, limit yourself to two
alcoholic beverages, with women
limited to one glass. Alcoholic
drinks have lots of hidden calories
with very little nutritional value.
• Don’t forget to stay active
during the holidays. Take part in
a Santa or reindeer run for a local
charity – or play a few extra rounds
of golf and leave the cart at the
clubhouse!
• Weigh yourself every day. Or
try on a pair of snug-fitting jeans
to gauge those subtle bulges. The
point isn’t to get obsessive and
berate yourself over every ounce
gained. It’s to prevent yourself
from completely letting go of good
habits.
• Don’t forget to rest. Try getting
a minimum of seven to eight hours
of sleep each night. This will help
recharge your body for the next
day instead of feeling sluggish.
Importantly, even though you
should be disciplined, remember
to enjoy yourself. The holidays are
special times to create memories
and share the company of your
friends and family.