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Tips for Holiday Eating

  1. Be Realistic – Instead of trying to lose weight during the holidays, set a goal of weight maintenance. This is more realistic, freeing you from the “all or nothing” thinking that sabotages healthy eating.
  2. Plan Ahead – Try not to arrive to a party hungry. Eat a light but filling snack (such as Greek yogurt or a piece of fruit) before getting there. DO NOT SKIP meals, keep carbohydrates consistent throughout the day; try to stick to your usual meal plan.
  3. Avoid Overeating – Try to stay at least an arm’s length away from the food table before and after eating to prevent nibbling. Before heading through the buffet line, circle around the food table so you can choose the food you want to eat. Position yourself at the end of the line; you will be less likely to go back for seconds. Choose smaller portions of your favorite foods and eat slowly, savoring every bite. If you want to go for seconds, wait a few minutes first so you can really feel your body’s response to fullness.
  4. Alcohol – Limit alcohol since it is high in calories and CAN stimulate your appetite. If you want to drink alcohol, set a limit of one or two drinks per occasion. Always consume alcohol with food and avoid sweet wines and liqueurs. Try having club soda / calorie-free sparkling water, or water with a lime or lemon.


First, know your “SAFE” foods

  1. Turkey – White meat is lean and high in protein. But don’t eat the skin, and skip the stuffing.
  2. Gravy – Do not drown your turkey in gravy. But you can ladle a tablespoon or so onto your plate and dip the lines of your fork in it before taking a bite of turkey. That way, your turkey won’t be as dry, but you won’t overindulge.
  3. Sweet potatoes – We’re not talking about the ones smothered in butter, brown sugar and marshmallows. If broiled or baked, sweet potatoes are very healthy sources of Vitamin A, filling and tasty.
  4. Vegetables – Remember to avoid veggies in in creamy sauces or with lots of butter or cheese. Roasted vegetable dishes are a good substitute for casserole sides. Salads are also great too!
  5. Cranberry sauce – Cranberries are high in antioxidants and bursting with flavor. You can feel free to use cranberry sauce in place of gravy to give your turkey a zing.
  6. Water – Keep a water glass handy at all times. Drinking plenty of water will help you feel full.


Holiday Exercise Tips

For many, the holidays equal shopping, quality time with family and gorging on cookies, cakes and holiday feasts. While the hustle and bustle of the season may tempt you to take a hiatus from healthy eating and exercise, you can stay fit through the holidays by incorporating exercise into your favorite seasonal activities.


A Couple of Last Hints

Stay Off the Blood Sugar Roller Coaster

Eat foods that won’t spike your blood sugar. Stick to lean pprotein, veggies and fruits. Drink water. The trick is to stay away from foods that will trigger a binge. People who think having a harmless piece of toast with jelly as a snack won’t tank a diet need to be wary. One small snack such as this can cause even the most dedicated dieter to leap off into a vat of pasta if they are even remotely insulin resistant, which means as their blood sugar raises rapidly, so will insulin, which in turn can trigger a voracious appetite! Stick to your program and prevent sugar rushes which can end in diet disaster!

Forgive, Forget and Focus!

So, you overindulge one night. You wake up and have an “Oh @#$%!” moment. You blew it. We all do at one point or another. But then we have the opportunity to get back in the saddle again. Forgive yourself and get back on your program. Eat leaner than usual. Engage in more physical activity than you normally would. Get proactive. Remember that “Fat Ninja?” You can slip back into that powerful warrior mode and still be successful. Don’t give in to eating more things that aren’t good for you since you already had a weak moment. It is now time to forgive yourself, get strong and get happy focusing upon how you are going to look and feel on New Year’s Day!

Bottom Line: Thanksgiving & Christmas are only one day, not a week long!

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