The holidays begin with a huge Thanksgiving meal, continue with holiday parties and baking, all the way to New Year Eve’s celebrations – it’s not surprising that the average person gains weight each holiday season. Although it is rumored that the average weight gain is 3-5 pounds, studies show that weight gain for people in a normal weight range is about one pound. Yet, most people do not lose the weight gained during the holidays. So after a decade, that one pound can add up to 10. The news is worse for those that are already overweight - gaining about 5 pounds around the holidays. Do the math - after 10 years that can add up to 50 pounds of weight gain.
There are ways to navigate through the holiday season without going off the diet deep-end, or being a total scrooge either. Here are 10 tips to help you stay fit and healthy this holiday season:
1. Follow the 90/10 Rule. Take a cue from the first family - Michelle Obama employs a 90/10 diet rule. If 90% of your diet is full of healthy foods, then the remaining 10% can be “splurge” foods – a good approach for moderation. So if you know you are going to a party, or having a large holiday meal - try to eat a healthy diet filled with fruits and veggies in the days leading up to the party. Include whole grain breads and cereals, lean proteins, and limit foods with added sugars and saturated fats. Set goals like eating 5 servings of fruits/veggies per day – and reward yourself with a small holiday splurge if you make the goal. At the party, practice portion control with small tastes of the splurge foods – remembering they should be a small percentage of the total day’s intake. In addition to providing good nutrition, and filling you up – a good diet also boosts your immunity. A recent Wall Street Journal article cites studies that link a healthy diet to an increased ability to fight the flu and other viruses. And not only do you feel better when you eat a healthy diet – you look better! Eating healthy foods and staying well hydrated makes our skin look brighter, and we retain less water so we look less puffy.
2. Stock up on Fruit & Vegetables. Stock your pantry and refrigerator with fruits & veggies – so you have healthy snacks available. Choose portable mini-carrots, apples, grapes, and berries to help keep you on track and healthy during the holiday season – use a Rachel Ray tip and wash & dry them before putting them away – so they are ready to go when you need a snack! Make a big salad so it is ready for dinner the next night. Pack some baby carrots with your sandwich instead of the usual bag of chips, and throw in an apple for a snack – 1 a day really does keep the doctor away! If you are not used to eating fruits and vegetables, you might want to start slowly – our bodies might need to adjust to the added fiber gradually. By making good decisions at the grocery store, there are fewer temptations at home. Consider adding a whole foods-based supplement to your diet to help fill in the gaps, such as - Juice Plus+® made from 17 different vegetables, fruits and grains. Kind of like a nutrition “insurance plan.”
3. Limit Sugar intake. The holidays are filled with cookies, pies, and all kinds of sweet foods. Baking is a holiday tradition for many families. With a house-full of cookies, how can one possibly stay on track? It is difficult - sugar is an appetite stimulant. So eating sugary snacks or drinks can make us hungrier, the more sugar we have, the more that we tend to crave. Baking cookies can be dangerous – a medium size (45 grams) un-frosted sugar cookie is about 220 calories, has 12 grams of fat, and 14 grams of sugar – add frosting and the sugar easily doubles! But if you want to keep your baking tradition – you can give away your favorite kinds as gifts, and keep the ones that you can resist to help remove temptation. Sugar spikes our blood sugar – and what goes up must come down – with a big crash. When our blood sugar spikes and crashes, that can make us more emotional and grumpy, which most people especially do not need during the holidays. If you get started on the sweets – it is hard to stop. Find healthier replacements for your sweets – such as fresh strawberries for desert, perhaps with a dollop of light whipped cream or a drizzle of chocolate sauce to make fancier. Recently the American Heart Association came out with recommended limits on added sugars – women should have no more than 100 calories of added sugars, men less than 150 calories of added sugars. Over time, you and your family will adjust to foods with more fiber and less sugar.
4. Stay Hydrated. Sometimes people think they are hungry when they really are dehydrated. Water is so important – it gives us what we need (hydration) without giving us what we don’t (calories and sugar). Other good alternatives are teas – especially green tea – because they contain antioxidants. Just don’t dump sugar in, or you defeat the benefits. Another great drink to try is coconut water. It is low in calories, has no added sugar, contains more potassium than a banana, and has 5 essential electrolytes. It is a great post-workout drink, or for the morning after a party. Coconut water helps to re-hydrate you, and replenish your electrolytes - without the sugar you find in other sports drinks. If you are a soda drinker – get rid of them and you cut 150 calories of pure sugar out of your diet (7½ teaspoons). Sodas have no nutritional value – and many provide more than the recommended amount of added sugar a person should have for the whole day! If you add 1 soda per day to your diet – that adds up to approximately 15 pounds a year! Remove it, and lose those 15 pounds. Diet sodas have no calories, yet artificial sweeteners have been linked to increased appetite – so again, the best thing to drink when you are thirsty is plain ole’ water.
5. Cocktails Count. Remember to include drinks in your total caloric intake this holiday season. Depending on what you choose – they can really add up, so choose wisely. A 5 oz. glass of wine equals approximately 125 calories, whereas an 8 oz. eggnog is 391. You can drink 4 oz. of champagne or champagne punch for less than 100 calories, or spiced apple cider for less than 120 calories, but a 4 oz. martini has a whopping 256, and an 8 oz. hot buttered rum is 292. If you really love eggnog – you could have a smaller glass, or choose that instead of desert, and just pick one occasion to enjoy it (as opposed to all 5 parties). Deciding on a limit before the party (such as 1 or 2) helps you to be mindful of your calories too. Have a glass of water in between your cocktails to stay hydrated, and that will also help you to spread out your drinks to limit your caloric intake.
6. Swap Ingredients. You can find a lighter version for just about any recipe nowadays. Cooking Light magazine, Cook Yourself Thin, the Mayo Clinic, and many other books, television shows, magazines and websites offer lighter versions of holiday favorites. Search the Internet for a new recipe to try. Or use your own recipe and just swap lighter/healthier ingredients for heavier ones. Offer to bring an appetizer to a party – at least you will have one healthy option there, many other guests will be relived to see something healthy too. If you just love spinach dip - make it with low fat sour cream and light mayo instead. And instead of putting it into a bread bowl, serve it with chopped veggies. Low fat
Greek yogurt is a great alternative ingredient for dips and sauces – it can replace sour cream. Or make up festive fruit kebabs with mint and agave nectar drizzled on. Many baked goods can be made with agave nectar instead of sugar – find a recipe online, as you do have to be careful about swapping agave nectar for sugar because it is liquid, so other ingredients will need adjusting. Agave nectar, it is sweeter than sugar, and so you use less. And it also has a lower glycemic index – so your blood sugar spikes less too, which makes it a better alternative than sugar, honey or high fructose corn syrup.
7. Have a Plan & Be Mindful. Tips and tricks won’t help you without a plan. Before you leave for a party, set limits on your food & drink splurges. Put the food on a small plate instead of just hanging out around the food and snacking throughout the party– that helps to prevent mindless munching. Also plan to have a healthy snack at home – that way you will not arrive at the party famished. A yogurt with fruit, a protein shake, or an apple and a handful of almonds are good options. Part of your plan might be to start a food diary. Research shows that people who write down the foods they eat, and count calories, lose more weight. Also, if you view parties as an opportunity to socialize and spend time with family and friends more than an opportunity to hover by the buffet table, you might be less preoccupied with the food options. It is hard to talk with your mouth full – so if you are busy chatting, you will be less busy eating. Hang out away from the food table, and you will be even less tempted.
8. Skip the Guilt. Holiday foods and drinks are delicious and very tempting, and the hors devours table or a gift of chocolates can be a slippery slope - so realize that even the best-laid plans can unravel faced with the right temptation. But try not to feel too guilty if you do find yourself overdosing on holiday cheer. Holidays are stressful enough without guilt added into the equation. Feeling sad or guilty can tempt you to just try to comfort yourself with holiday cheer and veer off track for the whole holiday season. Instead, see it as an opportunity to recognize your triggers (late-night snacking, sweet foods, drinks), and reformulate your plan. Knowing your potential pitfalls can help you be mindful about what you eat, so you can avoid them the next time. Congratulate yourself for getting back on track. By focusing on the positive, and having a plan - you will stay heading in the right direction, even if you veer off the road here and there.
9. Brush Your Teeth. If you brush your teeth after a meal or a snack, you are less likely to continue eating. If late-night snacking is an issue, this tip can be particularly helpful, as it can be a mental and physical cue to stop eating. Bring a toothbrush and small tube of toothpaste in your purse to parties, you will eat less and have fresh breath as a bonus. Brushing your teeth helps to prevent tooth decay, and stains from wine or foods.
10. “Fit Fitness in”. People get out of their routines during the holidays – kids are home from school, people are traveling, guests are visiting, and shopping and parties need to fit into the schedule too. Not only are we busy – but holidays can also be stressful. Where can the gym fit in to the equation? Well, oftentimes the fitness program falls off the priority list– just when we need it the most. Weight gain is based on a simple formula – you take in more calories than you burn. So get moving! Exercise can help to offset our added holiday calories and help us better handle stress. Well if you can’t get to the gym, try working out at home. If the kids are home – even better! Get them off the couch and have them join you! Everything counts - from a brisk walk around the neighborhood, to a bike ride - even shopping and house cleaning is exercise. Exercise can be fun - a dance party burns calories, and is a great opportunity for family bonding and laughter. Or bring your gym workout home – you are setting a good example when your kids see you making exercise a priority. You don’t need fancy equipment or weights to get a good workout - just use empty milk jugs for weights, and fill them up as needed with water. The great thing about milk jugs is that they are adjustable, just add or subtract water as needed for each exercise or muscle group! Carry them as you do your lunges, use them for biceps curls, and more! Find 15 minutes here, and 15 minutes there – and you found 30 minutes!
Calories burned by a 150 lb. person, doing 30 minutes of the below activities:
Walking 2 mph- 94 (4mph – 175)
Frisbee playing - 103
Bowling - 103
Dancing – 103- 200
Walk / run play with kids - 135
Bicycling – leisure - 135
Shopping - 78
Washing car - 153
Calisthenics / exercise – moderate- 153
Total Calories Burned: 979 - 1,545
Note: If you have not exercised in a while, visit your doctor for a check-up first.
Happy Holidays! Visit www.fitnessfun4all.com for more fitness and health tips.
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