Holiday Foods Survival Plan!
I got this in an e-mail from work, and thought it had some pretty good information. Just thought I would share!
Have a good day!
Santa Scott
HOLIDAY FOOD WITHOUT THE BLOAT
All that good food! It can be so overwhelming sometimes during the holidays. In keeping with the theme of moderation, we've listed some holiday survival tips below.
1. Focus on weight maintenance vs. weight loss
Now is not the time to diet. Don't set yourself up for failure by trying to strive for goals that will be unattainable. Instead, focus on staying where you were prior to the holidays and try to relax -- you'll get going again once the New Year's Eve ball has dropped.
2. With that said… Plan on NOT dieting after the New Year
First of all, restrictive diets don't work in the long run -- they increase your loss of lean body mass vs. fat, slow down your metabolism,increase anxiety, depression, food preoccupation, and binge eating, and make weight re-gain more likely.
3. Be physically active every day
Don't let travel plans or time visiting with family deter you form fitting exercise into your day. Take a brisk walk, jog or bicycle if you can't get to the gym or do your normal, longer routine. Simply moving like that can help relieve stress, regulate appetite, and burn up extra calories from holiday eating.
4. Eat a light snack before going to holiday parties
Don't arrive hungry enough to eat everything in sight. Instead, eat apiece of fruit, a small carton of yogurt, or a string cheese before You go. Drinking water will also curb your appetite. This approach will also help you avoid binging on foods that are higher in fat and calories.
5. What's your plan?
Consider where you'll be, who you'll be with, what foods will be available, what foods you really want to eat vs. those that you could probably do without, and what your personal triggers for overeating might be. Once you've weighed (no pun) all of that, make a plan for how you'll eat in various situations. You'll be more likely to succeed.
6. Avoid recreational eating.
While some foods are more calorie-dense than others, no food will make you gain weight unless you eat too much of it. At parties and holiday dinners, we tend to eat (or keep eating) beyond our body’s physical hunger simply because food is there and eating is a “social thing."To avoid recreational eating, consciously make one plate of the foods you really want. Eat it slowly--enjoying and savoring every tasty bite.Then, when you’re done, pop a mint or stick of gum in your mouth, get a tall glass of water and sip on it throughout the night, or position yourself away from the buffet table or food trays to keep yourself from overeating.
7. Reduce the fat in holiday recipes.
There are plenty of low fat and low calorie substitutes that are amazingly tasty. Try using applesauce in place of oil in your favorite holiday breads; use egg substitutes in place of whole eggs; try plain nonfat yogurt in place of sour cream. Magazines are full of reduced calorie and reduced fat holiday recipes. Give them a try, and share your cooking creations with friends and family.
8. Choose your beverages wisely.
Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contras****er and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. And, watch out for calories in soda, fruit punch, and egg nog as well.
9. Enjoy good friends and family.
Although food can be a big part of the season, it doesn't’t have to be the focus. Holidays are a time to reunite with good friends and family,to share laughter and cheer, to celebrate and to give thanks. Focus more on these other holiday pleasures, in addition to the tastes of holiday foods. The important thing to remember is balance and moderation. It’s OK to eat too much once in a while. Just relax, enjoy the holidays, and remember what the season is all about.
10. Maintain perspective!
Overeating one day won't make or break your eating plan. And it certainly won't make you gain weight! It takes days and days of overeating to gain weight. If you over-indulge at a holiday meal, put it behind you. Return to your usual eating plan the next day without guilt or despair ?
Source: www.snac.ucla.edu
Santa Scott
HOLIDAY FOOD WITHOUT THE BLOAT
All that good food! It can be so overwhelming sometimes during the holidays. In keeping with the theme of moderation, we've listed some holiday survival tips below.
1. Focus on weight maintenance vs. weight loss
Now is not the time to diet. Don't set yourself up for failure by trying to strive for goals that will be unattainable. Instead, focus on staying where you were prior to the holidays and try to relax -- you'll get going again once the New Year's Eve ball has dropped.
2. With that said… Plan on NOT dieting after the New Year
First of all, restrictive diets don't work in the long run -- they increase your loss of lean body mass vs. fat, slow down your metabolism,increase anxiety, depression, food preoccupation, and binge eating, and make weight re-gain more likely.
3. Be physically active every day
Don't let travel plans or time visiting with family deter you form fitting exercise into your day. Take a brisk walk, jog or bicycle if you can't get to the gym or do your normal, longer routine. Simply moving like that can help relieve stress, regulate appetite, and burn up extra calories from holiday eating.
4. Eat a light snack before going to holiday parties
Don't arrive hungry enough to eat everything in sight. Instead, eat apiece of fruit, a small carton of yogurt, or a string cheese before You go. Drinking water will also curb your appetite. This approach will also help you avoid binging on foods that are higher in fat and calories.
5. What's your plan?
Consider where you'll be, who you'll be with, what foods will be available, what foods you really want to eat vs. those that you could probably do without, and what your personal triggers for overeating might be. Once you've weighed (no pun) all of that, make a plan for how you'll eat in various situations. You'll be more likely to succeed.
6. Avoid recreational eating.
While some foods are more calorie-dense than others, no food will make you gain weight unless you eat too much of it. At parties and holiday dinners, we tend to eat (or keep eating) beyond our body’s physical hunger simply because food is there and eating is a “social thing."To avoid recreational eating, consciously make one plate of the foods you really want. Eat it slowly--enjoying and savoring every tasty bite.Then, when you’re done, pop a mint or stick of gum in your mouth, get a tall glass of water and sip on it throughout the night, or position yourself away from the buffet table or food trays to keep yourself from overeating.
7. Reduce the fat in holiday recipes.
There are plenty of low fat and low calorie substitutes that are amazingly tasty. Try using applesauce in place of oil in your favorite holiday breads; use egg substitutes in place of whole eggs; try plain nonfat yogurt in place of sour cream. Magazines are full of reduced calorie and reduced fat holiday recipes. Give them a try, and share your cooking creations with friends and family.
8. Choose your beverages wisely.
Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contras****er and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. And, watch out for calories in soda, fruit punch, and egg nog as well.
9. Enjoy good friends and family.
Although food can be a big part of the season, it doesn't’t have to be the focus. Holidays are a time to reunite with good friends and family,to share laughter and cheer, to celebrate and to give thanks. Focus more on these other holiday pleasures, in addition to the tastes of holiday foods. The important thing to remember is balance and moderation. It’s OK to eat too much once in a while. Just relax, enjoy the holidays, and remember what the season is all about.
10. Maintain perspective!
Overeating one day won't make or break your eating plan. And it certainly won't make you gain weight! It takes days and days of overeating to gain weight. If you over-indulge at a holiday meal, put it behind you. Return to your usual eating plan the next day without guilt or despair ?
Source: www.snac.ucla.edu 
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