| November 11, 2009 |
Fit for the Holidays: A Survival Guide
We’ve come back around to that time of year – it’s sink-or-swim when it comes to our diet around the holidays. Maybe you’ve kicked butt in the gym all year and you’re freaked out the next two months will ruin what you’ve worked so hard for. Maybe you’ve just begun adopting healthier habits and you’re not sure what to do when faced with all the decadent choices coming up. Or maybe you’re putting off your journey to a fitter you until after December. My question for you then is, why wait?
For most of us the time between October and the New Year are tough. With all the candy, desserts, appetizers, party food, beverages (the list goes on...), it can be a challenging time to say no and grab an apple instead.
If you have the willpower to avoid all those temptations, that's fantastic. But if you're like most everyone and can’t say no to things like chocolate or yummy dishes, there are a few easy ways to make it through the holidays without feeling the guilt, extra inches, or the 60-day food coma.
My best advice during these times is to focus on maintaining. Dieting or weight loss is extra challenging this time of year and unless you have the willpower and focus to completely avoid temptation without becoming a social hermit, keep it simple and keep your habits normal.
What I mean by normal is if you are normally eating several small meals a day, exercising and drinking your water, then try not to deviate from that too much. Tell yourself that this isn’t the time to lose those stubborn last ten pounds - just keep it steady. If you don’t, you could be setting yourself up for failure. If you’re not coming from a steady place already, it’s okay to choose now to start. Just take these tips into account:
1. Don’t sway from the norm: I know right now everything is so much more tempting and you feel you deserve to indulge. There's nothing wrong with enjoying here and there - just be mindful and make the most of small amounts of food. In other words, drop that second serving of artichoke dip and move on!
2. Pack a lunch: Continue or start to pack your lunch, dinner or snacks. It's much easier to stay on track when your food is ready for you (less nibbling on other stuff). If your friends or colleagues are heading out to lunch (or any meal) just remember to keep an eye on what you order. This is an especially tricky time of year if you work in an office where your co-workers bring in food all the time. Remember your goals are long term and those cookies are only of-the-moment.
3. About those sweets: There’s nothing wrong with having a taste, but keep it to a bite or two. Remember those pieces here and there add up to empty calories in your body. Too much sugar sends your blood sugar levels into a crazy spike, which will leave you feeling tired, moody, and hungry again. I don’t know anyone who thinks that sounds like fun.
4. Party tactics: Stick to the fruit and vegetable platters (watch those dips). Have the grilled items instead of the fried or breaded, and keep it all on one plate (easy way to portion it out). Always bring a dish (don’t go empty-handed) that you can enjoy and is healthy. My trick: Don’t actually tell anyone your dish is healthy. They’ll most likely think you’re a snob or a control freak. While I am admittedly the later, I don’t need everyone else to know that.
5. You’ve got to move it, move it: Keep moving! You can kick up your workout a bit to burn some of those extra calories off (another one of my tricks), but in general just keep moving, talking... whatever it is to keep the focus from eating extra. Also, carry around a glass or cup of water in one hand. Most often when we’re at a party and our hands are free, we feel the need to grab something – usually food. Keep your hands busy and the scale will thank you!
Bottom line: Get a handle on holiday munching with the above tips so that you can focus on the truly important things - good conversation and making memories with those you care about most!
Vegetable Pizza!This is by far one of my most favorite “party foods” thanks to a mother who made a DELICOUS version growing up! This is shockingly similar to hers, and it’s healthy! Remember this recipe for your next holiday party get-together. Ingredients 1 8-ounce package (8) refrigerated crescent-roll dough (they now make a reduced fat version, too) 1 8-ounce container desired flavor vegetable dip (1 cup) 1 ½ cups chopped raw vegetables (such as broccoli, cauliflower, sweet pepper, and/or carrot) 1/2 cup shredded cheddar cheese (2 ounces) Preparation 1. Preheat oven to 375 degrees. Line a 13x9x2-inch baking pan with foil, allowing ends of foil to hang over edge of pan. For crust, unroll dough (do not separate). Press dough into the bottom of the prepared pan, pressing perforations to seal. 2. Bake about 12 minutes or until golden. Cool crust in the pan on a wire rack. Using the foil to lift, remove crust from pan; remove and discard foil. Transfer crust to a serving tray. 3. Spread vegetable dip over the cooled crust to within ½ inch of the edges. Arrange assorted vegetables and cheese on top of the dip. Serve immediately or cover and chill for up to 1 hour. Cut into squares to serve. Store any leftovers in the refrigerator. Makes 8 servings. Nutritionals per serving (Makes 8): 197 cal., 14g fat (6g sat.), 19mg chol., 492mg sodium, 1 g fiber, 5 g protein. |
Meet the Trainer
Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for
helping others live a healthy lifestyle and coaching them to
push their limits beyond what they think they are capable of.
