Now I don't know about you, but as each years goes by, it seems to take longer and longer to shed those holiday pounds (and for some of us, they never go away!). So this year, I am being more proactive and taking charge of my holiday consumption. My goal is to still partake in the festivities, but at a level of moderation that allows me some indulgences, but mostly keeps my weight in check.
Quite a few health magazines and blogs offer a pletheura of tips to managing your weight, staying true to healthy eating habits, and still enjoying all that the season has to offer. I've taken the liberty to sift through most of them, compiling them into a handy dandy cheat sheet. So don't be blue, you can have your cake and eat it too (quite literally)!
Tip 1: EAT CHOCOLATE!
Everyone from Dr. Andrew Weil, Prevention Magazine, and probably your own physican says, "Go ahead, have a piece of chocolate everyday!". Chocolate contains polyphenols and flavonoids, two types of antioxidants shown to help prevent damage caused by cholesterol in arteries. Now there are some caveats. The quality of your chocolate matters; i.e.; a snickers bar or white chocolate truffles do not count. Aim for 1 ounce a day of a high quality, piece of dark chocolate (most experts recommend a minimum 70% or more cocoa solids). Chances are, you are not going to find such high quality chocolates at your neighbor's holiday party, so make your own! Bring it as a hostess gift, knowing you get to nibble on it too. This not only shows your gratitude for the invite, but it sneakily allows you to satisfy your sweet craving without raiding her dessert buffet's cheesecake or rum balls! Cooking Light has you covered with their super easy, amazing Chocolate Hazelnut Bark.
Tip 2: SPRITZER ANYONE?
What's a holiday party without a sparkling beverage to go along with all the sparkling conversation. The main problem with alcohol is the more you drink, the more you think you can have another cocktail and another piece of pie. By morning, the temptation has worn off, but the bloating, headache, weight gain, and general ickiness have not.
I have found that if I cut a cocktail or wine with club soda or sparkling water, I can still enjoy a drink and feel social, but my waistline will thank me in the morning. At the end of the night, my 2-3 cocktails only amounted to 8-12 oz. of alcohol and high calorie fillers. Beer drinker? Alternate water and light beer, and easily cut your calories in half. This strategy also keeps you sober, so you have less of an incentive to keep nibbling on everything in site.
Tip 3: BE A FOOD SNOB:
Eat REAL (whole) foods. Ok, those of you that subscribe to my website, The Whole Meal, had to know this was coming. But it is true. Food from this earth is what our bodies really want. Sharing this food together is what bonds us all, and especially during the holidays, many of us love to create cherished recipes passed down generation to generation. Do you celebrate this gift by scarfing down highly processed cheese doodles and velveeta cheese or do you savor Aunt Mary's famous winter squash gratin?
Choose quality over quantity. You do not need to eat everything you see. Be selective in what you eat. Pass on those oh-so-common appetizers and boring rolls, and save the calories for your neighbor's homemade chocolate chip cookies that he only makes this time a year.
Tip 4: RELINQUISH THE BUFFET MENTALITY
Be conscious of portion control. Even if it is whole foods, unless it is simply prepared vegetables or fruit, you do not have a license to eat unlimited homemade mashed potatoes. A great way to train yourself with portion control is to fill half your plate with vegetables (think green beans, brussel sprouts, salads) and the balance should be a healthy protein (beans, turkey, ham), and whole grain (brown rice, quinoa, small whole grain roll). If you are able to resist the mashed potatoes and stuffing, then treat yourself to a small slice of homemade pumpkin pie.
Tip 5: BE A SLEEPING BEAUTY!
It's true, not getting enough sleep has a direct impact on the hormones that control appetite and satiety. According to a study published in the Annals of Internal Medicine, those that slept only 4 hours a night for 2 nights had an 18% drop in leptin (the hormone that signals the brain that the body has had enough to eat), and a 28% increase in ghrelin (the hormone that triggers hunger), compared with those that got more rest. The result: sleep-deprived volunteers reported a 24% increase in appetite!
O.k., now that's enough incentive for me to prioritize getting 7- 9 hrs of sleep most nights during the holidays.
And what if the sleep-deprivation monster has a hold of you, and every carb in sight looks like the last meal you will ever get? Give into the carb-craving BUT chose high-fiber carbs with a bit of protein for long-lasting energy. Think yogurt, nuts, and fruit or eggs, spinach, and whole wheat toast. Better yet, see Tip 6 for a food-free way to add energy.
Tip 6: EXERCISE, EXERCISE, EXERCISE!
I know, I know, you were hoping (magically) that this would not be part of the equation. If you find that you can not cut those calories down, nor can you resist partying like its 1999, then you'll need to up the calories burned to keep the calories consumed at bay! A bonus to all that huffing and puffing is you'll also manage holiday stress.
Tip 7: NOBODY IS PERFECT:
If you happen to overindulge, instead of berating yourself and giving up for the rest of the season, forgive yourself and remember tomorrow is another day. Starting back at square one with Tips 1-6 in hand should help you stay the course during this the season of overindulgence and merriment (with an emphasis on merriment!).
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