Training to Eat for the Holidays

The holidays are fast approaching. This festive time of year is filled with good fellowship, food, and fun...and lots of calories and overindulgence leading to weight gain and then to weight loss resolutions. How can we make this year different?

If you put some simple practices into play now, you can avoid that beginning of the year regret.

Tip One: Make awareness part of the holiday spirit. Ask yourself, "Where do I want my weight to be on January 2nd?" Jot the answer down on a piece of paper and post it where you can see it every day. For example, "I want to weight 135 on January 2nd." Now don't lose sight of that goal.

Tip Two: Set into motion actions that will lead to achieving your goal. For instance, continue your exercise program. If you don't have one, now is the time to start. Don't wait until the first of the year to begin. Exercise is a great calorie burner. Exercise also increases endorphins which promote a sense of well-being, something you will need lots of at this stressful time of year.

Tip Three: Set a carbohydrate limit for the day. Allow yourself a daily total of four to six carbohydrate servings. Since there will be sweets and alcohol everywhere, plan to make your meals lighter in carbohydrates. Here are some examples of one carbohydrate serving:

One slice of bread, one roll, one corn tortilla
10 tortilla chips
8 stick pretzels
One alcoholic drink (no matter what type)
3 Hershey kisses
1/4 of a medium order of French fries

Keep a food log. This helps you know how many carbs you have eaten and how many you have left. One plan is to limit carbs during the week and fill up on salads, fresh veggies, and lean protein with limited amounts of whole grains and healthy fats. Use two servings of fruit to satisfy sweet cravings.

Here is a sample menu:

Breakfast
Egg while omelet with spinach and Cabot 75% reduced fat cheddar cheese, topped with salsa and sliced avocado
Or
1/2 cup cooked oatmeal or whole grain cereal with sliced fruit and almond milk plus 1 t. ground flax seed
Or
2 slices (40 calories each) whole grain bread with 1 T. natural peanut, almond or cashew butter with Polaner All-Fruit
*Coffee or Skinny latte

Lunch
Large salad with lean protein - grilled chicken, low fat cheese, shrimp, salmon, tofu. Add sliced avocado or dry roasted or raw nuts
Vinaigrette dressing (preferably made with olive oil)
Or
Fresh veggies with 1/3 cup hummus plus 5 Triscuits or 20 Wheat Thins
Or
If you did not have any carbs at breakfast (oatmeal, cereal, toast) sandwich on one slice whole wheat bread with nitrite-free turkey with olive oil mayo, lettuce, tomato, onion, pickle
(If non meat eater, avocado and Cabot 75% reduced fat cheese)
Or
Chipotle bowl with chicken, 1/2 spoonful of beans, no rice, salsas but no corn salsa, grilled onions and peppers, no sour cream, lettuce and pay extra for some guacamole

Dinner
Fresh salad with vinaigrette, lean protein of your choice (chicken, fish, tofu, low fat cheese), and steamed or roasted veggies (non starchy)
Or
1/2 cup rice with roasted veggies and salad
Or
1/2 cup of whole grain pasta with red sauce or garlic and olive oil, steamed veggies and salad

Snacks
Use your two servings of fruit. Add 12 raw almonds or cashews or 1 T. natural nut butter with each fruit serving.
*Coffee is a calorie free food but can lead to hunger pangs, so limit intake.

Tip Four: Have a plan before you attend a party because once you get there good intentions can quickly fly out the window. Alcohol besides adding calories diminishes your ability to stay focused on your food goals. Set a number of drinks for the night and stick with it.

You never want to go to a party hungry. Telling yourself you won't eat all day so it is okay to indulge at the party is a formula for disaster. At the party avoid fried foods, any appetizer that sits on bread, creamy dips, and limit sweets and alcohol. That leaves veggies and protein. Save the carbs for your set amount of alcohol or a bite or two of something incredible.

Or you can always cast your fate to the wind and come the New Year begin yet again!

For more articles and resources about how to "Train to Eat for the Holidays" visit Washington Family Magazine at http://washingtonfamilymagazine.com/.