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November 2011 | Newsletter archives

You CAN eat healthy at the holidays
By Samantha Grant, CN

The holiday season is a time to celebrate with family and friends. However, according to the National Institutes of Health, holiday eating can result in an extra pound or two every year. The holidays don't have to mean weight gain. Focus on a healthy balance of food, activity, and fun. By implementing a few simple tips you can stay healthy through the holiday season.

Here are some tips:

· Be realistic about losing weight during the holidays. Instead, focus on maintaining your current weight. You can lose weight when you make a New Year’s Resolution!

· Make time to exercise. Try a 10-minute walk, twice a day.

· Always exercise the day of a party or meal where you know you will be off your plan.

· Don’t skip meals. Instead, eat a light snack like veggies or fruit before you go to a party so you don’t over-indulge.

· Check out party buffets before filling your plate to choose your favorites. Always include veggies and fruits.

· Follow the 1 plate/trip rule. Put all of your on ONE plate-including dessert.  Do not make a second trip to the buffet.

Eat slowly and only until you’re full, not stuffed. If you do overeat on one meal, go light on the next. Remember to either eat or drink your carbs, but don’t do both. Carbohydrates cause your body to release insulin and will trigger your body to store fat. Stick with proteins and veggies if you plan on having alcohol and skip the dessert table!

· Bring your own healthy dish to a holiday gathering.

· Practice healthy holiday cooking by preparing favorite dishes lower in fat and calories.

An example: When preparing the ever-popular Green Bean Casserole use fresh green beans and add chunks of potatoes instead of cream soup. Top with toasted almonds instead of fried onion rings.

Decide to do an "after Holiday" detox.  Call the office and schedule your consult for January to start your New Year off on the right foot.

Enjoy the holidays, plan a time for activity, incorporate healthy recipes into your holiday meals, and don't restrict yourself from enjoying your favorite holiday foods. Just moderate. In the long run, your mind and body will thank you.