11/30/2018
HOLIDAY SURVIVAL TIPS
1. Be picky — treat yourself!
The holidays are the time to enjoy the foods that you don’t typically have throughout the year. At parties, help yourself to a serving of your favorite, festive treats, and forgo the ho-hum items that you can have all year long. Yes, the hummus and vegetable plate is healthy, but if you normally eat that for snack, save your calories for a bite or two of something truly worthy.
2. Trim the tree & trim your toppings.
Just like that Christmas sweater, accessorize with care. To minimize added calories and fat, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream to food. These additions don’t typically add much to the meal, but can add an average of 25 calories per bite. Limiting add-ons mean you leave the table feeling satisfied, not stuffed.
3. Pack mints.
When you’re hosting a healthy holiday party, resist the urge to eat when you are cooking or already full. Carry mints or sugarless gum with you to pop when you are cooking, so you’ll be better able to enjoy your calories while you eat!
4. Don’t skip meals.
Avoid the urge to skip meals before a party or celebration and eat as your normally do. While this plan sounds good in theory, it almost always backfires- leaving you starving and eating everything in sight once you arrive to the event. Since protein is the most satiating nutrient, have a small, protein-filled snack before arriving to an event. This takes the edge off of your appetite and empowers you with a bit of restraint.
5. Work the room.
If possible, position yourself away from the food table so you aren’t tempted to take bites between conversation points. Instead, take a plate and fill it with the food you really want to enjoy. Wait at least 1 hour before going back for more, if you are still hungry.
6. Ask for water.
Sure, the holidays are associated with over imbibing, but remember that alcoholic drinks are loaded with calories; especially seasonal favorites like eggnog and mulled wine. Plus, having one too many will lower your inhibitions, making you more likely to eat more food than you need.
7.Practice mindful eating.
Here’s a tip that can be applied year-round: Research shows that mealtime multitasking leads to overeating — consuming more calories than you need to feel satisfied. Instead, concentrate on your meal while you’re eating it. Focus on chewing your food well and enjoying the smell, taste, and texture of each item. Even at a busy dinner party, set your fork down between swallows to fully enjoy each bite.
8. Smaller is Better.
In a study on waistline and habits we found the #1 habit linked to a smaller waist was small portions! One helpful tip for doing this is to take smaller bites and sips, tricking your brain into eating almost 30 percent fewer calories. When you take smaller nibbles, chew your food longer and eat slower, your brain thinks you’ve eaten more than you have.
9. Watch the mixed drinks.
Whenever possible, skip the mixed drinks and punch bowl and opt for wine or champagne instead. A single shot of rum, vodka, or gin mixed with club soda clock in at around 100 calories per drink. However, that number can easily triple when you add in sugary mixes, juices, or regular soda. Champagne is the perfect party option. At around 80-100 calories per serving, it’s usually sipped instead of guzzled, limiting both your calories and hangover the next day.
For an extra delicious drink option, check out our, low-cal cocktail: a Cran-Orange Vodka found below!
10.
REMEMBER THAT YOU'RE HUMAN!
Don't be too hard on yourself. Despite your good intentions, you may fall off the wagon, have a few too many fun-size candy bars at Halloween, or eat yourself sick at Thanksgiving. And that just means you're human. The best thing you can do is push aside the guilt and regret, and focus on healthy choices in the here and now. Dwelling on your failures will make you feel like just that: a failure! Focusing on small, positive changes will empower you to have a positive, powerful attitude when it comes to your goals.
I'll admit, I have a really hard time sticking to my goals when no one is watching. When I'm home alone, having a stare-down with a plate of cookies, it's easy to think about how six packs are overrated. Just remember, no fleeting taste is worth destroying all the months of hard work you've already put in. Don't binge and don't deprive yourself. Indulge responsibly! Give yourself a 90/10 rule, or even an 80/20 rule: If you can eat healthy 80 percent of the time and save 20 percent for enjoying your favorite foods, you'll do just fine.
