'Tis the season for overeating.
The weeks leading up
to Christmas and New Year's are filled with lots of social gatherings
and food festivities. Food is everywhere, whether the office party,
family events, buffets, cocktail parties or holiday candy gifts. It is
also a stressful time for many people which, in and of itself, can lead
to additional overeating.
With some advance planning, and smart
pointers, however, you can come out healthier and more rejuvenated, and
maybe even a few pounds thinner in time for the New Year.
To help
you avoid gaining weight this season and reduce "food-related" stress,
below I offer strategies that I've successfully used with clients in my
talks and nutrition counseling practice. I invite you to try
incorporating them into your daily routine.
1. Plan your day.
Part
of the reason we overeat is that we do not pay much attention to what
we are going to eat. We forget to eat, wait till we are famished and
then overeat, or just grab whatever we can find when on the run. I
suggest trying to map out your day in the morning and thinking about
some of the healthy food choices you can make. For example, if you are
going to a dinner party, plan for a healthy snack an hour or two before
you go so that you are not starved when you arrive. If you are going out
to lunch or dinner, view the menu in advance so you can get an idea of
what you may want to order.
2. Eat healthy most of the time.
This
is not a time to begin a diet. Or to ban your favorite foods. My
suggestion for this holiday season is to pick a few foods that you
absolutely love and legalize them, that is, allow yourself to include
them, sans the guilt. The key is not eating them all at once. Plan for
one treat a day and this way you will have something to look forward to.
3. Downsize your portions.
What I love
about practicing portion control is that you can still eat what you
love, just less of it, which will help you trim calories. You also do
not have to say no entirely. For example, if your family is going to
your favorite steakhouse, instead of not joining them, allow yourself to
sharing a steak and order an extra portion of vegetables. Instead of
saying to yourself "I need to cut out all alcohol," allow yourself to
include an occasional glass of wine with dinner. I offer additional
portion-control tips
here and
here.
4. Swap and substitute.
I am a big fan of
swapping out
unhealthy foods for healthier ones. As a nutritionist, instead of
telling clients not to eat this or that, providing them with healthy
options helps to empower them to make smarter choices. Healthy
substitutions allow you to give something up while including something
else so that you do not feel deprived. Swap out refined grains for
whole grains instead of cutting out grains entirely. For example, choose
quinoa over white rice, if possible. You can also incorporate smart
substitutions at home. Try using Greek yogurt or applesauce to cut some
of the butter in your favorite recipe.
5. Drink more water.
Drinking
water regularly will keep you hydrated. So often, we think we are
hungry, but we really are just thirsty. I recommend including water,
seltzer or herbal tea to keep you hydrated. Fruits and vegetables, along
with vegetable-based soups also count toward fluid. Skip the soda and
juice, and go easy on alcohol and caffeinated beverages. I suggest
keeping a water bottle on your desk or in your brief case. It will serve
as a great reminder to drink up!
6. Spice up your favorite dish.
I love recommending spices for several reasons. Spices offer up a multitude of
health benefits, ranging
from containing anti-inflammatory and antibacterial properties, to
acting as antioxidants and warding off disease. Also, when you
incorporate spices into your diet, you tend to use less sugar and salt,
which is a good thing. Spices are simple to keep on hand and don't take
up much space. Instead of adding sugar to your coffee, try using
cinnamon; instead of sprinkling salt on your eggs, try turmeric.
7. Include a fruit or a vegetable at each meal.
Many
of us fail to eat enough produce. Fruits and veggies contain lots of
fiber as well as vitamins A and C, folate, and potassium. They are also
relatively low in calories. Make an effort to add fruits and vegetables
to your meals and snacks. Add berries to your yogurt, choose a salad
with lunch or order a veggie-based soup, munch on baby carrots as a
snack, and include a colorful assortment of veggies at dinner. Engage
your kids and make a smoothie as an evening snack. The fruit and veggie
servings quickly add up.
And here's an added benefit--when you eat plenty of fruits and veggies, you tend to eat less junk food.
8. Keep moving.
Even
though this is a busy time of year, trying to incorporate some kind of
exercise will really help you to not only keep your eating--and
weight--in check but also to help you stay centered. Go for a swim or a
run in the morning to get you going or go to a yoga class to help you
slow down and be more mindful. Weather permitting, it's great to
exercise outdoors in nature. Call a friend and go for a walk in the
park.
9. Practice gratitude.
Being
grateful for your life and all of the good things going your way is so
important. While things can always be a bit better, it is so important
to take time out and have a grateful heart.
10. Enjoy the company of family and friends.
Last
but not least, instead of focusing on food, nurture your relationships.
When getting together with family and friends, savor their company, and
enjoy catching up with them. At a dinner party, take a portion of food,
grab your loved one, and focus on filling each other in on what has
been going on in your lives.
We would love to hear your favorite holiday survival tips.
Wishing you and your loved ones a happy--and healthy--holiday season!