health & wellness
take smaller portions of the higher calorie
and fat items. That way, you can still eat a
healthy amount of food for fewer calories
without feeling deprived.
Holiday Eating
Survival Guide
Amanda Behring
Special to the Jewish News
y
ou've probably heard that people gain five to 10 pounds between
Thanksgiving and New Year's Day. However, new studies suggest that, on
average, Americans actually only gain about one pound during the winter
holiday season. So why the big fuss?
Most people don't lose that extra pound, which leads to extra weight that accumu-
lates year to year. The holiday season is filled with parties, sweets, treats and calorie-
laden meals that tempt us all. The key is to have a plan so that you don't become a
weight gain statistic. Follow these survival tips for a healthier holiday season.
Don't take a vacation from exercise.
Exercise boosts feelings of self-esteem,
mood, body image and alertness, and it
relieves stress. Go sledding, try ice skating,
make a snowman, organize a post-holiday
party football game, go for an evening
walk or register for a holiday fun run.
Water, water, water. Proper hydration
is not only essential for general health,
but also for weight loss. It acts as a natural
appetite suppressant and aids in metabo-
lism.
Use a smaller plate. Studies show that
Don't go hungry. Thinking that you'll
skip breakfast or lunch so that you eat
fewer calories overall for the day never
works. Have at least a healthy snack or
small meal before you go to a party or
gathering. Try a handful of almonds, some
fruit and low-fat yogurt, half a turkey or
peanut butter sandwich, or some veggies
and hummus.
Choose foods wisely. Of course, you'll
have to have your favorite holiday foods.
Rate the foods on a scale of one to 10,
with one being "not that appealing" and
10 being "gotta have it." Stick to just nines
and lOs so that you're still allowing some
small indulgences, but with foods that you
especially enjoy this time of year.
Fill up on whole foods. Fill your plate
with nutritious whole foods that are
packed with nutrients but generally low in
calories, such as leafy green salads, fruits,
vegetable dishes and lean proteins. Then
people who switch to smaller plates or
bowls consume fewer calories. Grab an
appetizer plate instead of a large entree
plate to prevent overindulging.
Twenty minutes. It takes 20 minutes
for your brain to know your body is full.
Be sure to eat consciously and slowly. Put
your fork down between bites, engage in
conversations with your family or try eat-
ing with your less dominant hand.
Take the focus off food. The holidays
are about spending time with family and
friends. Rather than hanging around the
buffet table all night, enjoy their company
by playing family games in another room.
Bring a healthy dish to pass. To guar-
antee you will have at least one healthy
option, bring one with you.
Don't drink all of your calories. The
problem with liquid calories is that they
do not provide any sense of fullness.
Alcoholic drinks, eggnog, hot cocoa, cider,
fruit punch, juice and soda contain excess
calories and sugar. If you're going to drink
them, stick to one or two small glasses.
Psychological warfare. Avoid the guilt
trips. While family members or friends
may push you to eat more, remember that
it's your decision what you eat.
All in all, be realistic. Demanding per-
fection of yourself or others can lead to
additional holiday stress and overeating.
Relax and enjoy the quality time with fam-
ily and friends and keep reasonable expec-
tations for the events you attend.
❑
Amanda Behring is a registered dietician and
wellness coordinator for Priority Health. Find
her at Amanda.Behring@priorityhealth.com .
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November 15 • 2012