Is there a time of year more dangerous to your waistline than that red zone between Thanksgiving and New Year's? Take heart: there ARE ways to steer clear of trouble at the holiday table.
The time span between Thanksgiving and New Year's brings with it no end of perils. Between crowds at the mall, fights for parking spots, crossing names off your shopping list, making the visting rounds and, for you parents out there, assembling toys based on instructions written by someone with no particular knowledge of the English language, it can be all too easy to give up on nutrition until January.
Not on my watch, soldier.
It's precisely when you are burning the candle at both ends that you need to pay attention to your nutrition the most. If your body is running in top gear nearly all of the time, the quality of the fuel it gets is critical. Unfortunately, this time of year usually means a near-constant buffet of cookies, cakes, cheese, chips, dips, vast trays of fresh-from-the-oven frozen hors d'ouevres, and so on. What's a person to do?
Since surrender is not an option, and neither is locking yourself in a room until January, you need to adapt. Even the worst dietary situations can have escape routes if you plan in advance and keep your longterm goals in mind. Here are some suggestions for holiday parties and shopping trips:
1. Don't arrive hungry. Before you even get in the car, have a snack. The traditional advice is a glass of water and an apple. The water and fibre will fill you up, making you less inclined to fill your plate before you've even taken your coat off. A small bowl of whole-grain cereal would do the trick as well, and that would also offer the benefit of slow-release sugars that will keep your hunger from spiking soon after.
2. Water, and lots of it. I know it's not exciting or particularly festive, but staying hydrated is maybe the best advice I can give. You already know that your body needs water to function properly, but another benefit is that it can help you feel full. Drink a couple of glasses before going to a party, and alternate water with other more interesting beverages, and you'll be well on your way to minimizing dietary damage. But don't forget...
3. Don't drink your calories. I know that Christmas parties tend to involve alcohol, and that somewhere along the way, somebody decided it was a good idea to put alcohol in sugary, egg-flavoured cream. Here's the problem: egg nog on it's own packs nearly 350 calories per cup, 19 g of fat and 21 g of sugar. Add a shot of rum and the calorie count tops 400. Remember, that's per cup. When was the last time you saw someone stop at one cup? You could easily consume 1000 calories or more without even having to chew. Yikes.
4. Think colourfully. No, I don't mean the red and green tortilla chips next to the spinach dip. There's usually a (largely ignored) vegetable tray somewhere on the table. Red and green peppers, carrots, broccoli, grape tomatoes...as far as I'm concerned, they're all nutritional freebies. Vitamins, antioxidants, and fibre to help you feel full. Fill up on them, and you'll be a lot less likely to reach for a handful of reindeer-shaped Cheezits.
5. Potluck, anyone? One great way to ensure that there will be at least one healthy dish at a party is to bring it yourself. Most hosts and hostesses won't mind if you offer to bring something. If you do, make something that can sit at room temperature without spoiling (like homemade whole-grain pita chips and tomato salsa) unless you know there will be steam trays available.
6. Pack your own provisions before you hit the mall. If it's a shopping trip instead of a party on your agenda, you need to plan ahead. Leave your diet to the people who rent space in the food court and you're asking for trouble. First, figure out how long you'll be out. Remember that you want to eat something every 2 to 3 hours to keep your metabolism humming. Fruit, a bag of nuts, protein bars, or a bag of trail mix with nuts and dried fruit can keep your energy up, your hunger down, and your pants fitting the way they should. If your trip stretches across a mealtime, look for a Subway. Their 6" Oven Roasted Chicken sub on whole grain bread is only about 300 calories, with less than 5 g of fat. It's a great choice from a restaurant with a lot of healthy options.
Finally, remember that this period only comes once a year. If you've been faithful to your workouts, and you've been eating clean, you can indulge a bit without beating yourself up. If that quadruple-chocolate pudding cake is just irresistible, go ahead and have a slice. It won't mean you're a bad person. It will, however, mean that you'll need to keep it in mind when you make other dietary and fitness choices.
I wish everyone a very Merry Christmas and a Happy New Year! My resolution for 2010 is to help more and more people start making healthy choices in their lives. I'm always here to help you with questions or concerns, or to give you a kick in the butt when you need some motivation, so keep in touch!
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