Surviving the Holidays, One Bite at a Time
By Kate Fischer
It is possible to savor the holidays without sacrificing the health and fitness gains earned during the summer months.
Keep Portions in Proportion. Oftentimes, holiday eating is a perfect case of portion distortion. Let’s face it; the old family favorites taste good! Start by fixing a little less of each dish; in turn, everyone sharing the meal will take a little less. This helps keep portions in proportion. Remember that the first half-cup will taste just like the last half-cup, so take the time to…
Savor Every Bite. If you truly savor each bite, the first half-cup of your favorite dish CAN satisfy your taste buds, instead of the double or triple portions often consumed. Take time to taste the flavors of the season. Enjoy the time around the table and good conversation, but…
Avoid Mindless Munching. When we sit and talk with friends and family, we don’t realize we are munching mindlessly or notice when we are full. An easy way to avoid those extra calories is to remove your plate from the table or pour yourself a glass of water (extra bonus — staying hydrated). Also, avoid sitting next to the snack bowls. If you do feel the need to munch, prepare yourself a healthy snack and…
Consider Nutrient-Dense, not Energy-Dense, Foods. Seasonal nutrient-dense favorites include: fresh fruits and vegetables like apples, pears, grapes, squash, pumpkin, and hardy winter greens. Remember, some family favorite recipes can take nutrient-dense foods and make them energy-dense with high-fat, high-calorie ingredients, so…
Revamp Your Family Favorites. Make a special trip to the grocery store to stock up on your new healthy favorites or pack them with you when you travel. This way, healthy options are available when you want them. Revamp family favorites with healthy, flavorful alternatives by modifying ingredients and preparation techniques:
• Use spices and herbs instead of salt,
butter, and other high-calorie additives.
• Try sweet potatoes instead of white potatoes and enjoy their natural sweet flavor.
• Prepare a crustless pumpkin pie and top with low-fat yogurt instead of whipped cream.
• Try baked apples or pears instead of apple pie. Top with yogurt or a non-dairy whipped topping and a sprinkle of freshly ground nutmeg.
• Prepare light dips for veggies with yogurt or nonfat sour cream. Add fresh or dried herbs like dill or cilantro for extra flavor.
• Try roasting or baking instead of frying.
Finally, toss out the commonly held notion, “If I just skip breakfast or lunch I’ll make more room for dinner.” To the contrary…
Avoid Skipping Meals. Jumpstart your morning with a healthy breakfast and eat regular small meals throughout the day. By skipping meals, you set yourself up for over-eating at the main event. Eating throughout the day will help moderate your appetite. Trust your body’s sense of fullness.
Despite all our best intentions on holidays, there will always be temptations.
It’s okay to…
Say No. Our families may tempt us with seconds, thirds, snacks, desserts, drinks, and more. Be confident in your ability to make healthy choices, trust your body, and be comfortable saying no. Instead, take a sip of water or encourage your family to…
Integrate Exercise. Take a walk with a family member to catch up on each other’s lives. Walk and talk at a local mall as you window shop the holiday sales. Play games outside; toss a football with aunts, uncles, and cousins. Take the kids to a local farm to pick apples and pumpkins and find your way through the corn maze. Aside from all the above, remember to…
Make the Holidays a Time of Laughter, Cheer, and Joy. We have to remember to enjoy the time with friends and family. If you make healthy choices throughout your daily lives, trust that you will be able to continue to make healthy choices during the holidays. Enjoy!
Resources:
www.cookinglight.com, www.edibleportland.com, www.newseasonsmarket.com, www.oregonfarmersmarkets.org
Kate Fischer, RD, LD, is co-owner of Alameda Fitness Center, located in Northeast Portland. She is a graduate of the University of Wisconsin at Stevens Point and Oregon Health and Science University. She is currently pursuing a master’s degree in Exercise Physiology through Oregon State University. Contact her at katefischer23@gmail.com. |
