It's the most wonderful time of the year!
But for dieters trying to watch their weight - it's perhaps the worst. Extra calories have a way of creeping in around the holidays and adding to the pounds. It's hard to resist all those homemade baked treats, the delicious sugary cocktails, and savory rich meat dishes - not to mention the box of chocolates, can of caramel popcorn, or other delectable snacks that are typical this time of year. If someone offers you a treat at their party, you don't want to be rude by not accepting it, right? So how can you survive the holidays without blowing all of your hard work and feeling the guilt after the new year arrives? I felt it would be a good idea to share with you some of the best tips I have found for how to enjoy yourself and stay healthy this holiday season.
12 Healthy Ways to Survive a Holiday Eating Frenzy
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From: http://www.pivotaladvisor.com/public/273.cfm
1. Exercise: Most people have a little extra time available over the holiday season when they are not at work. Take this opportunity to develop a regular exercise regime. This will help to burn off the excess calories and fat consumed over this period. It will also get you into the habit of exercising, and you can continue the regime after the holiday season is over.
2. Review your cooking methods: These days there is no excuse for not utilizing the many healthy ways in which food can be prepared. Instead of frying, grill your food. If you're roasting, use one of the many available low-calorie spray oils. Try steaming vegetables to retain nutrients and flavor.
3. Invest in lower fat ingredients for cooking: If you're preparing a big dinner, why not use half-fat ingredients whenever possible? It is often difficult to tell the difference where taste and flavor are concerned. You can even get low-calorie beers, wines and soft drinks. By simply swapping regular ingredients, foods and drinks for their half-fat alternatives you can make a big cut-back on fat and calorie consumption.
4. Eat regularly: If you are going to a big party or dinner, don't starve yourself all day in anticipation. You're in danger of arriving there feeling ravenous and eating everything in sight. Instead, have some low-fat, healthy snacks throughout the day. By doing this, you'll be less likely to over-indulge whilst you are out.
5. Prepare for outings: If you have some big nights out and meals planned over the holiday season, try and compensate by having some healthy eating days leading up to the event. Many of us are only too keen to think that we may as well forget about healthy eating over the holidays. However, it should not be a case of forgetting about your diet, but simply managing it a little more carefully over the holidays.
6. Balance your meals out: Don't be tempted to fill up your plate with purely rich, calorie-laden food. Instead, have a little of everything including fruit and vegetables. This way, you'll still get to indulge as well as receive valuable nutrients and vitamins.
7. Be wary of sugary foods: Always remember that rich, sugary foods have a nasty habit of making us crave yet more rich and sugary foods. We've all been there...over-indulging in sweet or rich food...feeling bloated, sick, and making rash promises to never eat again...and, a couple of hours later, finding ourselves back in the kitchen, picking at leftovers. By ensuring that you practise healthy eating over the holidays, and throw in some form of regular exercise, you can expect to have more energy and fewer cravings.
8. Stock up on healthy snacks: When you go shopping, be sure to throw some healthy snacking items in to your trolley. Fill up on raw vegetables, such as carrots or celery, which can make a simple snack in times of temptation.
9. Be aware of food allergies: It is quite possible that you may have an allergy or intolerance to a food, which you may not even be aware of. Because there is a mountain of food waiting around every corner during the holiday season, we sometimes find ourselves gorging on food that we don't even know the ingredients of. Then we wonder why we're feeling so ill the next morning! By having a food allergy test, you can identify any foods that you need to avoid during the holiday season in order to maintain your health and enjoy the festivities without suffering.
10. Moderate alcohol intake: Don't forget that alcohol is fattening too. That innocent-looking glass of sparkly wine or that small bottle of beer may look as though it will do no harm. However, alcohol contains calories and lots of them. Try and control the amount of alcohol you consume over the holiday period and, in the same way as food, try not to over-indulge regularly. There are plenty of lower-calorie beers and wines available that can help, so opt for the healthier version whenever possible.
11. Be assertive: Don't feel as though you have to say yes to everyone that offers you food and drink. If you are not hungry, then simply say so. Do not let yourself be bullied into eating something that you really don't want.
12. Leave what you don't want: Despite what your parents may have drummed into you as a child, don't feel obliged to clear your plate. When you feel full, stop eating. Simple.
William Connor, M.D., who is Professor of Medicine at OHSU School of Medicine, states that: "The overall clinical impression is that people, after the holidays, weigh more than before because of feasting and lack of physical activity."
Professor Connor goes on to recommend the following: use low-fat recipes; eat smaller portion sizes; use a small plate to regulate food portions; and exercise regularly and even more so when eating high-fat foods.
STAYING HEALTHY AND FIT OVER THE HOLIDAYS
http://source.southuniversity.edu/staying-healthy-and-fit-over-the-holidays-61917.aspx
Many people have good intentions of eating healthy and staying in shape over the holiday season, but end up overindulging in once-a-year delicacies and skipping regular workout sessions. Staying healthy during this time of year doesn’t have to mean giving up your favorite holiday treats, but instead learning how to control yourself around them.
April Kneifel, a registered dietitian at Curves International, Inc., says it isn’t always what you eat, but how much of it that can keep you from staying healthy over the holidays.
“It really just comes down to being sensible about your portions,” says Kneifel. “An easy way to reduce your portion sizes is to use a smaller plate. If there is less room on the plate, you’ll be eating less food overall.”
Kneifel says to eat slowly and enjoy the company of others while dining, which will give you something else to focus on besides food.
“Avoid going back for seconds,” Kneifel says. “Chances are you’ll feel like a stuffed turkey if you do!”
Kneifel also suggests eating healthy snacks such as granola bars, almonds, and fruit while traveling or doing holiday shopping.
“Packing snacks is a great way to minimize eating out and over-eating later,” Kneifel says.
In order to keep yourself from overindulging in unhealthy foods at home, Rose Giordano, aNutrition instructor for South University Online Programs, recommends not keeping foods in the house that you know you can’t avoid.
Giordano says you can also modify many of your favorite recipes to cut calories.
From office parties to family gatherings, the holiday season is filled with social events.
“Sometimes it involves using less oil or sugar in a cake mix and replacing it with egg whites,” Giordano says. “Other ways to sneak in a calorie deficit would [be] to use lower fat milk and cheese products instead of whole milk. Just be careful of fat-free ingredients. Those typically have an aftertaste that can alter a recipe a little too much and result in some unsavory treats.”
Although it’s best to try and stick to a healthy diet as much as you can, both Kneifel and Giordano agree that it’s perfectly acceptable to indulge in your favorites, as long as you do so in moderation.
“That means, just one or two cookies instead of a whole pack,” Giordano says. “As long as you have a good estimate of how many calories you are consuming, all your favorite foods can be a part of your diet.”
EATING HEALTHY AT HOLIDAY PARTIES
“The easiest way to keep your cravings under control is to eat before heading to the party,” Giordano says. “With a full stomach, you’ll feel less likely to binge. Alternatively, head toward carrot sticks or other veggie platters. This way, you’re still blending in with having food on your plate without the threat of ruining your diet. Just go easy on the dip.”
Giordano says to avoid anything greasy or fried, as these are likely the unhealthiest options you could choose.
“If it leaves an oil stain behind, then it’s not likely a healthy choice” Giordano says. “Also, be leery of any food covered in sauces. Sauces or gravy often are made with oil and other fats. These are often referred to as ‘hidden’ fats and can be diet busters.”
If you’re assigned to bring a dish to the party, Giordano recommends choosing something that will keep you eating healthy.
“The traditional fruit and veggie platter is always a favorite,” Giordano says. “However, more people are getting hip to hummus dip and whole wheat crackers. With all the different flavors and spices, there is bound to be a version that will be a crowd pleaser.”
STAYING HEALTHY DURING THE HOLIDAYS
Kneifel says that people typically eat more during the holiday season, which is one reason why weight gain during this time of year is common.
“We celebrate the holidays using food,” Kneifel says. “This makes it so easy to gain weight this time of year. We are constantly surrounded by food during this time of year. If it’s not grandma’s to-die for pumpkin pie, then it’s your aunt’s infamous green bean casserole!”
Kneifel says that people also tend to exercise less during the holiday season.
“From office parties to family gatherings, the holiday season is filled with social events,” Kneifel says. “We are either busy preparing for them or attending them.”
Katie Mitchell, director of exercise and research atCurves International, Inc., says in addition to having busy schedules over the holidays that keep people from working out, many also don’t like to go outside and brave the cold.
“During cold, winter months, it’s hard to stay motivated to exercise outdoors,” Mitchell says. “Cold, dreary weather even makes it hard to make it to a gym and exercise indoors! Instead everyone wants to stay snuggled in at home with hot chocolate.”
HOLIDAY FITNESS TIPS
Mitchell says that although cold weather can deter people from exercising, the main reason for a decline in physical activity is time.
Although it can be difficult to find the time to fit exercise into a busy day, Mitchell says it is necessary to do so.
“When we have a goal of weight loss in mind, or even weight maintenance, it’s important to stick to the commitment we made and make time for exercise, even during busy holiday months,” Mitchell says. “Instead of avoiding physical activity because family is in town, bring them with you!”
Kneifel’s family-friendly fitness tips include activities such as taking a walk together, building a snowman, holding a kickball or softball tournament, or walking your pet as great ways to stay in shape and have fun with your relatives at the same time.
Mitchell’s fitness tips include activities that families can do together indoors.
“Many families gather around the TV during the holidays, well, during each commercial break, walk around the house, or do standing squats, [or] maybe even some jumping jacks,” Mitchell says. “This will also help avoid the walk to the kitchen for another snack.”
Mitchell points out that many chores can also double as a workout. She says that activities such as bringing in wood for the fireplace and cleaning the house can help you to burn a few calories.
“With all of the parties, there are bound to be a lot of messes to clean up,” Mitchell says. “Rather than dreading house chores, get excited knowing you are burning more calories!”