Eating Healthy this Holiday Season

This time of year can be incredibly stressful and difficult when it comes to eating and being in control. The following are some tips for getting through the season and feeling great about how well you managed! Realize that you will be faced with many challenges; pre-plan how you will react to those challenges. Thinking ahead is absolutely essential when it comes to feeling in control and making good decisions during an event. Allow yourself flexibility - remember: feeling discouraged and beating ourselves up creates a vicious cycle that is difficult to get out of. If there's a situation that happens and you feel "out of control," KNOW, without a doubt, that you will get back in control at the next meal or snack. Remember - you WILL get through this busy season; think ahead, pre-plan, and always get back on track, no matter what. Never, ever give up on your journey to better health! You can do this!
Dr. Doug

Eating Healthy this Holiday Season

General Holiday Eating Tips
• Be realistic. Don't try to lose pounds during the holidays, instead try to maintain your weight.
• Don't forget to exercise – it can help with holiday stress relief and keep off weight. Exercise also motivates people to be more conscious of what they eat.
• Honour yourself by eating until satisfied, not until you are stuffed.
• Enjoy your favourite holiday foods while eating small portions.
• Keep your focus off the food by mingling with friends and family.

What to Eat
• Have a healthy, high-protein breakfast and a high-protein lunch or snack right before going to a party that will have a big buffet. Having some protein (i.e. meat, cheese, egg, beans, nuts, etc.) will make you feel satisfied before the party so that you won't overeat.
• Try making healthier versions of traditional favourites (e.g. mashed cauliflower instead of potato, different types of dips served with lots of veggies, Florentine cups made with deli meat instead of pastry, etc.).
• Survey party buffets before filling your plate. Decide what you are going to eat in advance and make only one trip to the buffet and fill your plate with healthy vegetables & meats, with smaller portions of things like stuffing or potatoes.
• Select only "special” or favourite foods at a holiday buffet – leave standard fare like chips, nuts and rolls for the other guests. Make sure you choose a food or treat that you REALLY love and is special for this time of year.

What to Drink
• Be careful with beverages. Alcohol can lessen inhibitions and induce overeating, many beverages can be full of calories and sugar.
• Limit the eggnog, whether a latte or spirited drink. One cup of eggnog is more than 300 calories without the alcohol.
• Space the party beverages by having a glass of sparkling water after a glass of wine or eggnog.

How to Prepare
• Offer healthy hors d'oeuvres such as raw vegetables with dip or hummus, cubed cheeses, deli meats, etc.
• Substitute roasted almonds or other nuts instead of croutons in salads.
• Make a crustless pumpkin pie.
• If you are hosting a party with a lot of extra food, give your leftovers to guests.
• If you receive boxes of chocolates, donate them to others.

In the Office
• Make a pact with co-workers to minimize food that comes into the office by limiting potlucks and gift-snacks to one day a week.
• Don't decorate your office with holiday candies.
• Avoid bringing bulk-sized containers of holiday treats to the office. These could include cookies, pretzels, snack items, nuts or fruitcakes.

Adapted from Sharp Health Care's website: www.sharp.com