Its holiday time! As we enter the “season of eating” figuring out how to enjoy ourselves without packing on the pounds is a priority. On average, holiday eating for Americans brings weight gains of 1-2 lbs from Thanks giving through the New Year. Some individual’s gain a lot more, don’t panic, plan, plan, plan!
Focusing on what really yields enjoyment from the holidays: cherishing family, friends, and childhood memories, having fun, even helping a stranger can help form a winning strategy to maintain an equilibrium and healthy weight, through the season.
Next, if you are not already engaged in a fitness regimen, now is the time to start. Pumping up your metabolism with 30-45 minutes of moderately intensive activity can give you the flexibility of eating an extra 100-300 calories a day, without gaining weight. Walking inside or out, adjusting your regimen to your fitness level is a great choice for anyone. Family/friend walks can yield and or rekindle great bonding experiences.
Finally, having a healthy eating plan will anchor your fitness through the holidays plan. Start every day with a high fiber breakfast (oatmeal with walnuts or almonds or whole grain toast and peanut butter, or low fat/ low sugar yogurt and low fat granola) Schedule meals 4-5 hours apart, with low fat protein and vegetables and fruit or a small serving of a starch comprising you lunch and dinner meals. This theme will encourage nutrient adequacy which is the corner stone to help stave off food cravings and reduce overeating, nutrient void high sugar high fat alternatives.
Half (at least) of the fun of holidays is eating those time old favorite dishes. Some simple recipe modifications can go a long way to promote a savory dish and good healthy eating. Reduce fat and sugar in recipes and add spices for flavor. Several of them have great medicinal properties and equally important can yield a mouth watering zest to the meal! Try turmeric, holy basil, garlic and rosemary for meats, vegetables and soups, cinnamon and ginger for baked goods and beverages. Light condiments can supply fun flavors: spicy mustard, light or low-fat mayo, low sugar barbecue sauce, cranberry sauce, fruit chutney and relishes. These are but a few for lots more try www.elisazied.com or www.healthfinder.gov/news/newsstory.asp?docID=600661. www.webmd.com/food-recipes/guide/health-cooking-of-special-interest.
Beverages can be a tremendous hidden source of calories, fat and sugar. When entertaining provide lots of calorie free choices, easy on alcohol and carbonated drinks (they can leach Calcium out of the body) ! Offer low fat eggnogs, light fruit punches, flavored waters, etc.
Holiday fitness is a choice. Enjoy yourself, but choose wisely. Don’t be a “mindless eater” take charge of your health and wellbeing, both are at the direct effect of your eating and exercise patterns and are a year around commitment.
Eat well and be healthy!! Happy Holidays!!
