Healthy for the Holiday Season

The Holiday season is upon us and with it comes the busy schedule of holiday preparations and parties. So many people "throw in the towel" during the holiday season in terms of their fitness and healthy eating only to regret having to get back on track after the New Year.

The key to maintaining healthy lifestyle throughout the year is consistency and persistence in planning. This includes having a plan for indulgences and treats in moderation. Deprivation is not part of a healthy lifestyle. Learn to be flexible and recognize that holiday time is a time to indulge in moderation This should be part of your balanced eating plan throughout the rest of the year. If we eat well 80% of the time we succeed.

Whether you are hosting a function or attending festivities with friend or family with the right planning and preparation you can succeed during the holiday season. You should accept that you will be in situations that you do not have control over and create a plan for such events. Do not plan on deprivation for deprivation leads to binging in the long run and an even bigger sabotage of your overall healthy lifestyle plan. Plan on NOT dieting after the New Year!! Anticipation of food restriction sets you up for binge-type eating over the holidays ("after all, if I'm never going let myself eat this again after Jan. 1st, I might as well eat as much as possible now!") Besides, restrictive diets don't work in the long run. They increase your loss of lean body mass vs. fat, slow down your metabolism, increase anxiety, depression, food preoccupation, and binge eating, and make weight re-gain more likely.

Plan an activity every day for yourself. Whatever it is - move your body. It could be your regular fitness class at your gym or a brisk walk around the block at lunch hour, or sledding with the kids. Try something new during this time maybe hire a personal trainer to commit to a routine.

Daily activity can help alleviate stress, regulate appetite and burn up any additional calories from holiday treats. I like to have 3 plans for myself. Plan A is the perfect day I hit the gym for my usual workout. Perhaps that includes a 3 mile run and 20 minutes of weight training at the gym. Plan B would be a shortened version of Plan A perhaps I run 2 miles of intervals and perform a short circuit of weight training. Plan C is when my schedule it tight, I have a full busy day at work and a dinner party right afterwards. I might spend 20 minutes at lunch hour brisk walking around the block and stretching. The goal is to maintain the "habit" of daily activity. When we are active and treat our body well with exercise we tend to make better choices in other aspects of our life for example, healthy eating.

Attending a holiday function such as a party or dinner lends to bigger challenges for most people. There are platters of treats and indulgences that we are tempted by everywhere. I suggest focusing on the real celebration of the holiday, being with friend, family and loved ones. By taking the primary focus off the "food and spirits" you can lessen the temptation to go overboard. So what can you do when faced with abundance of "food and spirits"??

Always eat a small healthy snack before attending an event. I keep raw almonds and a fruit basket on my desk year round for quick and healthy "pick me up" snacks. Grab an apple or a yogurt but whatever you do, do not go to the event hungry. Going to an event famished can lead to over eating of high calorie and high sugar and fat foods When at an event eliminate standing near the buffet and "social grazing".

Use a small plate and serve yourself bite sized portions of what you really want. Enjoy each bite and savor the flavors slowly. When you are finished pop a stick of gum or a mint into your mouth and sip on water the rest of the evening.

Another idea is to bring a healthy alternative to munch on for yourself and to share with others. What busy hostess wouldn't appreciate someone else offering a dish to pass? There are many ways to create holiday treats without all the high fat and sugar and calories. There are plenty of low fat and low calorie substitutes that are amazingly tasty. Try using applesauce in place of oil in your favorite holiday breads; use egg substitutes in place of whole eggs; try plain nonfat yogurt in place of sour cream. Magazines are full of reduced calorie and reduced fat holiday recipes. Give them a try, and share your cooking creations with friends and family. Just do a quick web search and you will be surprised. One of my favorites is Cooking Light Magazine.

Choose your beverages wisely.

Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contrast, water and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. Be watchful for calories in soda, fruit punch, and eggnog as well. I try to follow a glass of wine with a glass of water. This helps two fold in limiting calorie consumption. Although food can be a big part of the season, it shouldn't be the focus. Holidays are a time to reunite with good friends and family, to share laughter and cheer, to celebrate and to give thanks. Focus more on these other holiday pleasures, in addition to the tastes of holiday treats and maintain your healthy lifestyle and sanity during the season.

Happy Holidays!

Susan Hoverson –Owner In Sync Fitness www.insyncfitness.com

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