Don’t Let the Holidays Weigh You Down

by Heather Stefan

It’s that time of year again!  Right after Halloween, speckles of snowflakes and holiday cheer appear around every corner.  Each store decorates to out do the next.  Invitations to parties start pouring in faster than you can drink your eggnog.  And before you know it those extra 5-10 pounds start appearing on the scale. 

Sure, the holidays are about eating.  But this year focus on having a healthy holiday.  You can lead a healthy lifestyle, enjoy as much cheer as the next guy, and still stay fit and trim!

Don’t Go Hungry!

One pitfall of the holidays is that people will starve themselves for days so that they can eat tons of goodies on Thanksgiving, Christmas or at a holiday party.  This pattern can set you up for overeating and also slows down your metabolism.  Remember, the goal is moderation.  Eat balanced meals and snacks everyday, especially on special occasions.  And, if you are going to a party, have a snack before you go.  By incorporating a snack with a whole grain and a protein, like a whole grain pita and a couple tablespoons of hummus, your hunger will be satisfied.  This way, once you hit a buffet table or sit down for a five-coarse meal, you won't be tempted to over-indulge because you are so very hungry.  I guarantee you will enjoy the party a whole lot more without feeling like a stuffed turkey!

Keep your fitness routine through the holiday rush.

Another challenge during the holidays is that many of us get away from our normal routines. Even if we are avid exercisers, we may fall short during this busy time of the year.  But, the holidays are a great way to add activity even if you don't hit the gym.  The fall and early winter months are beautiful times during the year to take a walk outside.  You can stroll in your neighborhood, window shop at your favorite outdoor shopping center, or hike and check out natures’ beauty at a local park.  Make sure to park a little farther away at the grocery store, too.  Another way to check and see if you are getting enough walking in is to buy a pedometer.  You can purchase one at almost any sporting goods store.  A pedometer counts the number of steps we take each day.  Wear it and strive for a goal of 10,000 steps!

Family Traditions equals Food Traditions!

Don't feel that living a healthier lifestyle means that you have to give up on all the delicious traditions you may have with friends and family.  Enjoy smaller portions of the foods you love.  Load up on vegetables and fruit and limit higher fat meats and heavy sauces or gravy.  Learn to enjoy the entire experience of the meal from the beauty of the season to the good company. Savor each bite and learn to eat your meal slowly.  And, don't give up a baking day!  These experiences are often more about the family memories than about the cookies and baked goods.  Keep a small plate of tasty goodies and give the rest as gifts or tokens of appreciation to neighbors, the mail carrier, a teacher, or your hairdresser.  This way you won't be tempted by these tasty treats for the entire season.

Limit the Good Spirits

When it comes to alcohol and the holidays, this is one area that can add a tremendous amount of calories.  One glass of eggnog with rum can add a whopping 465 calories and 22 grams of fat! Instead, try a sparkling wine spritzer as a lower-calorie alternative.  Like all things, moderation is the most important factor when consuming alcohol. 

Most importantly, when gathering around your table to enjoy a Thanksgiving feast, Christmas dinner or any holiday party, remember to slow down and focus on the people you are with andthe memories that will make this holiday season special!

About the Author:

Registered Dietitian Heather Stefan is a health educator and licensed provider of Real Living Nutrition Services, an online weight loss program.  For more information, visit www.heatherstefanrd.com or e-mail her at heatherstefanrd@gmail.com