Kimberley Sirk
The holidays are so close that you
can almost smell the pies, cookies and turkey coming out out the
oven.
Every year, it seems, the holiday season begins earlier.
And, for many of us, that earlier arrival is a trigger to pig out
from mid-November until the first few days of January. Just don't
forget: any long-term change to when and what you eat can impact your
stamina as the holiday marathon rolls along.
The first thing
to remember is that holidays and rituals are an important part of
life. Don't approach them with the mindset that you need to deprive
yourself – with a little planning and some sound strategies, you
can still enjoy Grandma's apple pie, just as you did when you were a
child.
Keep in mind that the basics of good nutrition apply
all year. Don't skip your usual healthy breakfast and sensible lunch
to cut calories in anticipation of an elaborate party. You can sample
the buffet, but do it with a plan. Choose lower-fat options,
vegetables and small portions of dips and rich dishes. Go for the
lean meats, go light on gravies and sauces, and steer mostly clear of
dips. You can have a taste or two, but don't make the indulgences the
main part of your meal. Better still: look at the buffet line as a
chance to reconnect with family and friends. See it as an opportunity
to sample indulgences, and load up on good memories.
At the
office, the assault of treats may seem unending – platters of
cookies, trays of nuts, fancy cupcakes and other treats. Physically
place yourself away from those indulgences – out of sight, out of
mind really works! And, when you would have to encounter these
treats, be prepared ahead of time, by arriving at the office after
having enjoyed a good breakfast, and plenty of water!
If you
are preparing the feast, remember to cut back on salt and fatty meats
– think flavorful herbs, and lean alternatives and preparation.
Turkey is a wonderful lean source of protein, that is, until you deep
fry it, fill it up with buttery stuffing, and coat it with gravy.
Think about offering the turkey drippings as a simple topping, and
make your mashed potatoes leaner with broth and skim milk. Load up
favorite recipes with vegetables when possible, and include with the
appetizers a colorful and delicious platter of crunchy veggies with a
low-fat dip, or hummus. A pretty plate can be just as festive as any
holiday decoration!
Holiday parties almost always include
alcohol. Alcohol is a source of empty calories, and it can make us
want to eat more! It lowers our inhibitions, and that can create
havoc at the buffet. There are two important things to remember: you
can still enjoy a drink or two, but concentrate on the flavor of your
favorite fire water, and also, eat a small amount of protein over the
time that you are drinking. Also, some seasonal favorites are loaded
with fat and sugars – try for a light version of eggnog, and seek
out light or sugar-free alternatives for punches and other mixed
drinks. Don't forget that heavy meals and more-that-your-usual amount
of alcohol will make you feel sluggish and not your best for the fun
- and the challenges - that the holidays bring.
When you
approach opportunities to overeat at the holidays with a plan, and
continue to keep in mind the good eating habits that carry your
through the year, you can enjoy the season and not leave it with
extra pounds.
