At the holidays, it can be tempting to let your healthy eating plan fall by the wayside. But in reaction, are you planning to stick even more strictly to your diet, glumly passing up every traditional treat? Or will you abandon your usual healthy ways altogether and head into the new year with a nagging sense of guilt -- and possibly some extra pounds, too?
As is often the case, the best plan is the middle way: Savor your favorite seasonal sweets and savories in moderation, and make a few adjustments along the way to allow for the indulgences. Read on for some strategies and suggestions that will make it easy.
When Randy Jackson hits the treadmill, his iPod is loaded with tunes to get him rolling. Here???s his pumped-up playlist, in order: "Dance Like There???s No Tomorrow," Paula Abdul "Dance Like There???s No Tomorrow," Paula Abdul (Paul Oakenfold Remix) "Let???s Go to Bed, " The Cure "Being a Girl, " Van Hunt "Start Me Up, " The Rolling Stones "Good Life, " Kanye West "Breathe Me, " Sia "Fly Away, " Lenny Kravitz "Don???t Stop ???Til You Get Enough, " Michael Jackson "California Love, " Zapp...
First Up: Thanksgiving
The holiday season's heaviest meal is often Thanksgiving. But by merely making a change here and there while whipping up those traditional dishes, even this meal can pass muster, health-wise. Of course, Thanksgiving isn't the easiest time to count calories, but some preparation methods are definitely lower in fat than others.
"Many people don't realize it, but the Thanksgiving table is actually filled with healthy foods. The problem is often how we prepare them," says Karen Ansel, RD, American Dietetic Association spokeswoman. "Foods like sweet potatoes, mashed potatoes, green beans, and turkey can all be incredibly healthy -- as long as you don't load them up with butter, cream, or gravy."
If you're in charge of cooking the meal, go easy on those kinds of fat-laden additions to otherwise healthy foods. What if you're eating at someone else's house and have no idea what went into those Thanksgiving favorites? "Your best bet is to help yourself to a serving that's half the size of what you'd normally take," Ansel says. Portion control is key, so make sure you don't eat too much.
Think Beyond Food
Don't just look at what's on your plate. Schedule exercise sessions, as well.
The holidays are notoriously busy. Planning is key, so that physical activity doesn't take a back seat. "Staying physically active reinforces your commitment to healthy living so you won't feel as tempted to overindulge," Ansel says.
Also, find ways to celebrate the holidays that don't revolve around food. Go on an expedition to gather greenery, branches, leaves, or pinecones to make a wreath or centerpiece. Start a new holiday ritual for the day after a feast: Visit a botanical garden, zoo, museum, or other cultural institution. There are lots of ways to enhance your holiday celebration without making it all about the food.
For another way to offset the abundant offerings at Thanksgiving or other holiday feasts without being deprivation-oriented, avoid the more humdrum, everyday hors d'oeuvres and appetizers.
"Focus on the foods you can only get at Thanksgiving, rather than things you can get all year round," Ansel says. "There's no sense blowing your entire calorie budget on food like cheese and crackers or chips and dip that you can have any time." This way, you can still enjoy your favorite holiday-themed foods while keeping calories under control.
Another tip: "Fill up on protein and vegetables first," says Michael Nusbaum, MD, medical director at the Obesity Treatment Centers of New Jersey. When the chocolate box or candy dish gets passed around, "get into the spirit of things, but know when to stop. Enjoy just one piece," he says.
Rest assured that one exceptional meal will not ruin all your efforts. "It takes 3,500 calories to gain a pound, so even if you ate every single food you wanted, it's unlikely you'd gain even that much," Ansel says.
Tune in to Your Body
It's fine to celebrate; just listen to your body and you'll know when to say when. Check in with yourself during the meal and ask yourself, "Am I full?" Take the time to monitor how full and satisfied you feel and heed what your body is saying. And slow down, or you may keep eating before your body has a chance to tell you it's full.
Of course, there can be other pressures, too: Most of us are familiar with the guilt that can get dished out by holiday hosts. Some cooks feel hurt if people don't have seconds or thirds when they've knocked themselves out in the kitchen.
But there is an easy way to respond without seeming ungrateful or rude. "I think we really have to let go of the idea that it's rude to not eat more than we want to eat," Ansel says. "If your body has told you you've had enough, don't feel bad about saying 'Thank you, it was delicious. But I'm so full I literally can't take another bite.' Try it this year!"
As is often the case, the best plan is the middle way: Savor your favorite seasonal sweets and savories in moderation, and make a few adjustments along the way to allow for the indulgences. Read on for some strategies and suggestions that will make it easy.
When Randy Jackson hits the treadmill, his iPod is loaded with tunes to get him rolling. Here???s his pumped-up playlist, in order: "Dance Like There???s No Tomorrow," Paula Abdul "Dance Like There???s No Tomorrow," Paula Abdul (Paul Oakenfold Remix) "Let???s Go to Bed, " The Cure "Being a Girl, " Van Hunt "Start Me Up, " The Rolling Stones "Good Life, " Kanye West "Breathe Me, " Sia "Fly Away, " Lenny Kravitz "Don???t Stop ???Til You Get Enough, " Michael Jackson "California Love, " Zapp...
First Up: Thanksgiving
The holiday season's heaviest meal is often Thanksgiving. But by merely making a change here and there while whipping up those traditional dishes, even this meal can pass muster, health-wise. Of course, Thanksgiving isn't the easiest time to count calories, but some preparation methods are definitely lower in fat than others.
"Many people don't realize it, but the Thanksgiving table is actually filled with healthy foods. The problem is often how we prepare them," says Karen Ansel, RD, American Dietetic Association spokeswoman. "Foods like sweet potatoes, mashed potatoes, green beans, and turkey can all be incredibly healthy -- as long as you don't load them up with butter, cream, or gravy."
If you're in charge of cooking the meal, go easy on those kinds of fat-laden additions to otherwise healthy foods. What if you're eating at someone else's house and have no idea what went into those Thanksgiving favorites? "Your best bet is to help yourself to a serving that's half the size of what you'd normally take," Ansel says. Portion control is key, so make sure you don't eat too much.
Think Beyond Food
Don't just look at what's on your plate. Schedule exercise sessions, as well.
The holidays are notoriously busy. Planning is key, so that physical activity doesn't take a back seat. "Staying physically active reinforces your commitment to healthy living so you won't feel as tempted to overindulge," Ansel says.
Also, find ways to celebrate the holidays that don't revolve around food. Go on an expedition to gather greenery, branches, leaves, or pinecones to make a wreath or centerpiece. Start a new holiday ritual for the day after a feast: Visit a botanical garden, zoo, museum, or other cultural institution. There are lots of ways to enhance your holiday celebration without making it all about the food.
For another way to offset the abundant offerings at Thanksgiving or other holiday feasts without being deprivation-oriented, avoid the more humdrum, everyday hors d'oeuvres and appetizers.
"Focus on the foods you can only get at Thanksgiving, rather than things you can get all year round," Ansel says. "There's no sense blowing your entire calorie budget on food like cheese and crackers or chips and dip that you can have any time." This way, you can still enjoy your favorite holiday-themed foods while keeping calories under control.
Another tip: "Fill up on protein and vegetables first," says Michael Nusbaum, MD, medical director at the Obesity Treatment Centers of New Jersey. When the chocolate box or candy dish gets passed around, "get into the spirit of things, but know when to stop. Enjoy just one piece," he says.
Rest assured that one exceptional meal will not ruin all your efforts. "It takes 3,500 calories to gain a pound, so even if you ate every single food you wanted, it's unlikely you'd gain even that much," Ansel says.
Tune in to Your Body
It's fine to celebrate; just listen to your body and you'll know when to say when. Check in with yourself during the meal and ask yourself, "Am I full?" Take the time to monitor how full and satisfied you feel and heed what your body is saying. And slow down, or you may keep eating before your body has a chance to tell you it's full.
Of course, there can be other pressures, too: Most of us are familiar with the guilt that can get dished out by holiday hosts. Some cooks feel hurt if people don't have seconds or thirds when they've knocked themselves out in the kitchen.
But there is an easy way to respond without seeming ungrateful or rude. "I think we really have to let go of the idea that it's rude to not eat more than we want to eat," Ansel says. "If your body has told you you've had enough, don't feel bad about saying 'Thank you, it was delicious. But I'm so full I literally can't take another bite.' Try it this year!"
