Edited Dec. 2016 (Originally published December 2015)
It's mid-December and I may not be exaggerating when I say that this month, I've consumed as many calories from crackers, cheese and wine as I've consumed from all other foods collectively. Yikes. Such is the nature of the holiday season. This article seems to get circulated every year and is based on one of my most popular end-of-year seminar topics, "Holiday Eating: The Survival Guide." While these tips might seem obvious, a little reminder never hurt anyone. Happy holidays!
_______________________
Normally, I prefer to focus on nutrients, not calories, but the holidays are an exception. Here's why:
Turkey, gravy, stuffing, mashed potatoes, glazed carrots, and of
course, dessert – it all adds up to about 3,000 calories in ONE meal! That’s
significant when you consider that an extra 3,500 calories will cause you to
gain one pound of fat. Maybe it isn’t quite enough to tip the scales, but
Christmas is not just one day or one meal.
It begins with the Thanksgiving feast and the leftovers, holiday
parties, colleagues bringing leftover desserts to work, chocolate truffles
handed out at the mall, fast food while shopping for gifts, family dinners,
cookies and baking and more. It all adds up.
In
fact, we eat an average of 300 additional calories every day between
Thanksgiving and New Year’s. That translates to 5 or 6 extra pounds by January!
To help you avoid the weight gain, here are some Holiday Do’s & Don't’s:
DO: Stock up on supplements before the holiday chaos begins
DON’T: Take them on an empty stomach
First things first…
Don’t skimp on your
vitamins during the holidays. The excess calories, most of them empty, create a
need for even more nutrients.
The important
supplements to have on hand throughout the holiday season include:
Vitamin B complex. B vitamins help you
manage holiday stress. A B-complex supplement taken with meals supplies the
vitamins necessary to make brain chemicals (neurotransmitters) that help you
stay alert during the day, sleep well at night, and feel less overwhelmed/more
in control during stressful times. Food sources include dark leafy greens,
whole grains, beans and lentils. Ensure that your meals also include protein
(needed to make neurotransmitters) and magnesium.
Vitamin D3 is key this
time of year, especially because of the lack of direct sun exposure. It helps
to boost your mood and immunity during this time of over indulging.
Probiotics help combat the
effects of excess sugar consumption during the holidays so that you aren’t
left with uncontrollable sugar cravings in January. Sugary cookies, egg nog, desserts, alcohol, bread, and all the starchy carbs we eat over the holidays feed the scary microbes in the gut that can lead to cravings, yeast infections, inflammation, a bad mood, weight gain and other undesirable symptoms. Feast instead on probiotic-rich fermented foods and take probiotic supplements daily. Beans have been shown to increase the microbial strain that promotes a healthy weight. Make smoothies with plain kefir instead of your usual milk. Add fermented veggies (like sauerkraut or DIY fermentations) to salads, sauces, meat dishes or as a side dish.
Digestive enzymes. Taking one or two digestive enzymes before a
big meal helps your stomach digest a meal. As a result, you’ll feel lighter and
more energized after eating. The best part is, enzymes help prevent the
bloating and gas that often accompany a large meal.
DO: Plan your calories & strategy
DON’T: Get caught unprepared
A little preparation goes a long way – even during the holidays.
When you know you're going to indulge for dinner, plan your other meals
carefully and monitor your food intake.
If you think you might consume more than 800 calories in one
sitting, eat small protein- or fiber-rich meals throughout the rest of the day.
For example, drink a green juice with added protein or a smoothie for breakfast
and eat a lighter lunch so you can prepare to splurge for the night out. Low
glycemic foods like oatmeal with fresh berries or a bowl of quinoa with tuna
are also great options. Since they metabolize slowly, you'll feel fuller
longer.
Most importantly, avoid any unnecessary and unhealthy snacking
during the day.
At the dinner party, how will you respond when you’re asked if
you want seconds or you’re offered foods and drinks that you’d rather not have
(without launching into a nutrition lecture)? Write your answers down in a
journal or make a sign for your refrigerator or wallet to remind you of your
strategy!
DO: Eat before a party
DON’T: Save your appetite
A small, fiber- or protein-rich snack eaten before heading out
the door will help you control your nibbling at a party. Suggestions: apple
slices topped with nut butter or half a cup of Greek yogurt.
DO: BYOF (Bring your own food)
DON’T: Hope for the best
If appropriate, bring your own dish to a holiday event. It's a
foolproof method of ensuring that you'll have at least one delicious, healthy
option that you actually like. Don’t hope that there is something healthy on the
menu – often that isn’t the case.
At a sit-down dinner…
Make your first helping a small one. That way, if you’re expected to take
seconds the total amount will be about the same as a normal-size portion.
Fill up on fiber first: Eating a raw salad of mixed greens before each meal – or
as a meal – fills your tummy (fiber!) and promotes good digestion. Green
vegetables also supply nutrients that may be harder to come by over the
holidays: vitamins, minerals, roughage, and enzymes. Steamed greens help to prevent
constipation and are an excellent source of minerals.
The 20-minute Rule: Eat slowly, chew each bite carefully. It takes 20
minutes for the brain to realize that you’re no longer hungry (that’s not the
same thing as feeling full!). Also, hold off on seconds for at least twenty
minutes. Still hungry? Have a few more bites.
If the meal is buffet-style…
DO: Be a picky eater at the buffet
DON’T: Try to taste everything
Take just 1 trip to the buffet and be selective! Try only the
foods you really want. Take only 1 bite or 1 tbsp. portions of each food, and
then move your socializing away from the buffet table. In fact, studies
show that if you aren’t facing the buffet table, you won’t be as tempted to go
back for more food.
DO: Donate or throw
out leftovers
DON'T: Feel the need
to eat leftovers just because they’re in your house
Here are a few
suggestions for dealing with leftovers:
While guests are
mingling, pack leftovers in “doggie bags” for them. If you get the leftovers
out of the house, you won’t eat them later on.
If you’re stuck with
trays of cookies and other sweets, don’t bring them to work! Your co-workers
are in the same boat you are in. They don’t need any more tasty temptations.
Donate them to a food
bank. If you can’t take leftover treats to a food bank right away, freeze them
(at the bottom of your basement freezer where you won’t see them each time you
open the door!) and drop them off later. Food banks likely have an abundance of
holiday treats around Dec. 25, anyway, and will appreciate a later delivery.
Throw them away! There
is nothing wrong with discarding unhealthy food. Better in the food composter
than in your belly (or in someone else’s), where they will wreak havoc on blood
sugar levels and add to belly fat.
DO: Stay hydrated
DON’T: Drink your
calories
Each gram of alcohol
provides 7 calories! A 12 oz. serving of beer loads on an extra 150 calories,
and each 5 oz. glass of wine adds 90 calories. Cocktails made with soda – a
whopping 200 calories!
Worse than that,
alcohol on an empty stomach will stimulate your appetite and raise your blood
sugar levels. Always pair alcohol with some protein (this is why we have wine
& cheese parties!).
Drink a glass of water
for every serving of alcohol, and nurse your drink as long as you can. If you
drank more alcoholic beverages than you should have, drink two or three large
glasses of water or an electrolyte drink before bed to prevent a hangover. A
hangover is partially the result of dehydration.
DO: Stay active
DON'T: Use the holidays as an excuse for inactivity
No time for the gym? No problem. Try interval training at home (you’ll find all sorts of HIIT videos on YouTube). The time commitment is small but the results are great! Encourage your friends to join you in seasonal activities that don’t involve food, like a night out dancing, mall walking before the stores open, skiing, ice skating or bowling. Every little bit of activity counts. Break movement into short spurts throughout the day for convenience and to take advantage of the afterburn effect.
_____________________________
This article is based on the seminar, "Healthy Holiday Eating: The Survival Guide." For more information or to offer this workshop at your company, email me: Lisatsakos@Rogers.com
