Strategies to
Cope With Holiday Eating
No More Excuses!
-- By Becky Hand, Licensed & Registered Dietitian
‘Twas the night before Christmas, when all through the house,
Everyone was eating…even the mouse!
The most wonderful time of the year is back, and that means
one thing: notorious holidayparties! Between the office buffet,
neighborhood open house, family gatherings, religiousfestivities,
and community get-togethers, sticking to a healthy eating plan
becomes, well,difficult to say the least.
The reason? Simple. Tempting, high fat, calorie-laden dishes
are the common denominator of almost every holiday celebration.
And excuses for overindulgence are as easy to find as holidaycheer.
Check out the following excuses.
If any of them sounds familiar, don’t worry. NumberOneMe
has the strategies to help you deal with these excuses, and
still enjoy the holiday season.
Excuse #1: The
food looks and tastes so good! How can I resist?
It’s true—there will be plenty of terrific foods. But will you
feel good after you eat them? Imagine yourself overindulging.
How do you feel afterwards? Was the taste really worth it? Could
you have received the same pleasure with a smaller amount?
Excuse #2: It’s
a special occasion. It only comes once a year.
The holidays only come once a year, but the parties, events,
and gifts of food never seem to end! Stop and decide which ones
are really worth the splurge. When it is time for the splurge,
bank calories from earlier in the day.
Excuse #3: Everyone
else is eating. The hostess will be offended.
Just because everyone is eating does not mean that you have
to eat everything too. Choosing smaller portions shouldn’t offend
anyone. Remember, “If you half-it, you can have it.” And sometimes
it may be necessary to “just say no”.
Excuse #4: I should
offer desserts to the company in my home.
Keeping your favorite desserts at home usually spells trouble.
When treats are in the house, more of the dessert usually ends
up in you, rather than your guests. Therefore, keep some low
fat, lowcalorie alternatives on hand. Make a trip to your local
library and flip through the healthy holiday cooking magazines
and books for other creative alternatives.
Excuse #5: I’ll
get back to my healthy eating plan tomorrow.
This thinking is okay, as long as it is realistic. Make sure
an occasional splurge does NOT become a repeated excuse (or
turn into “next week” or “next month”). Putting It All Together…
The best defense against holiday
eating disasters is a combination of both planning and strategy:
1. Take inventory. Identify all the situations
that make it difficult for you to eat healthy during the holiday
season. Is it office parties? Food courts at the shopping mall?
Family gatherings? Extra baking and cooking at home?
2. Plan a system of attack. For example: Bring
a low calorie appetizer to the office party. Don’t go shopping
on an empty stomach. Use healthier substitutions and make a
low-calorie, low-fat dessert for the family gathering. Budget
calories throughout the day, so you can afford to spend a few
more at the party. Burn extra calories in a longer-than-usual
exercise session. Some research shows that adding just 10 more
minutes of intense exercise to your usual workout can stave
off holiday weight gain. Stay focused by getting 7-8 hours of
sleep nightly.
3. Remember to reward. Making it through the
holidays can be hard work. Establish a reward system to stay
motivated along the way. Deposit a pre-determined amount of
money (the amount should be based on what you can financially
afford) in a jar every week that you are able to follow your
healthy eating plan. Then after the holidays—when the sales
are big—go out and buy
something special just for you!
4. Stay positive. Everyone makes mistakes,
so there will be times when even the most disciplined person
will slip. Don’t worry or stress during these mishaps—it is
critical to get back on track. Staying positive is half the
battle.
Remember, armed with a good plan
and a positive attitude... You will be nestled all snug in your
bed, While visions of carrot sticks (and low-calorie dip) dance
in your head.
