Eating During the Holidays

PREPARE IN ADVANCE

*Don’t go hungry

         -eat healthy before you go to an event

*Plan for a calorie splurge

         -if you know you are going to celebrate, eat clean and lean a day before, and the day of and the day after

*Take a healthy choice with you

         -bring a healthy dish

AT THE EVENT

*Use small plate

         -focus on veggies and fruit

         -good quality cheese (stay away from spreads)

         -avoid processed cold cuts

         -eat turkey NO Ham

         -eat a protein with salad, not bread

         -nibble your food – CHEW

Maximum pleasure comes from savoring each bite rather than stuffing your face

It takes 20 minutes for your brain to register that your stomach is full and that you are satisfied.

LIMIT UNHEALTHY CHOICES

*Greatest satisfaction comes from the 1^st bite. If you must try less healthy choices, try to have just a bite or two and leave the rest.

*Limit choices to those you “just have to try”. If you really can pass by it, admire how it looks and pass it by.

*Surround your unhealthy choice with several healthy items

*If you are a sugar craver or addict, be honest with yourself. If you cannot have one bite without losing control and over consuming sweet things, don’t have the 1^st bite!

*Sugar is less harmful if you eat a protein and good fat and greens with it

BE CAREFUL ABOUT WHAT YOU DRINK

*Drink water or carbonated water with lemon or lime instead of punch, soda or alcoholic drinks

*Sweet drinks are liquid calories

*If it is water, drink a lot of it, if it is not water, nurse the drink as slowly as you can.

*If its not water, guard against automatic refills

*Diet drinks are not healthy drinks- they are less healthy than sugar

MOVE AWAY FROM THE FOOD TABLE

*Take your small plate of food and go as far away from the food table as possible

*Involve yourself in good conversation to avoid being drawn back to the food table

*Avoid going back to the food table more than once

*Move food away from at the table when you have finished

*When eating at the table, keep passing the rolls, and dishes of food away from you

*Do the same with candies, and munchies

ENJOY YOURSELF!

*If we are happy, enjoying ourselves- less harm than feeling guilty and eating bad

*Is your enjoyment limited to stuffing yourself? Hopefully not

*Enjoy good conversation with as many people as you can

*Take in the environment. Are you in a place that is beautifully decorated? Is there a wonderful view? Is there lovely music? Can you go for a walk?

*Are there other entertaining activities going on? Could the host or hostess use a hand? Are there children around that you can talk with or play with? How about a pet?

*If you can’t stay away from the food, go to the bathroom. If necessary, have a toothbrush in you pocket or purse and brush your teeth. You won’t want to eat afterwards and your breath will be fresh!

Stay Healthy this Holiday Season!

 Jeanne