Wellness

Have a Healthy Holiday Season

The holiday season is finally here, and while it's a joyful time spent with family and friends, it's also a time filled with lots of food. Keeping up healthy habits can be a challenge, but this doesn't mean you have to pack on the pounds - you can enjoy the festivities and still have healthy holidays. Use the tips below to stay on track this holiday season:

• Don't skip meals in an attempt to "save up calories" for the party. Chances are, you will wind up ravenously hungry when you get to the party and overeat.
• Have a healthy snack an hour or two before you go so you're not famished when you arrive at the party.
• Drink plenty of water throughout the day to help keep you filled up.
• Help your host by offering to bring a healthy dish - this guarantees that you will have at least one healthy item to eat. Try vegetables with low-fat dips, a fruit platter, or foods prepared using low-fat cooking methods.
• Get at least 30 minutes of physical activity. Burning a few hundred extra calories will help keep those extra pounds from creeping up on you.

• Enlist support from a spouse Have a Healthy Holiday Season or friend to help keep you on track.
• Avoid or limit sugar-sweetened beverages, which are full of empty calories. Instead, choose beverages with no calories, such as hot tea, diet sodas, club soda, or sparkling water.
• If you choose to drink alcohol, limit your intake to 1-2 drinks. Not only does alcohol have calories, but it can lower your resolve and you may be more apt to splurge on high calorie foods.
• Select healthy appetizers. Try veggies and low-fat dip, fruit, low-fat cheese and whole-grain crackers, a small handful of nuts, grilled shrimp and cocktail sauce. If you're having soup, opt for broth based soups rather than high fat cream soups.
• Take small portions. This is one of the easiest ways to control your calorie intake. Try this trick to help you control your portions: put your food on a small plate instead of a large one. You can't fit as much food on your plate, so you will automatically eat less.
• Be selective with your calories. Rather than sampling everything that looks good, choose a few of your favorite holiday treats.
• Make a conscious choice to limit high fat items, such as fried foods, cream-based items, cheese-filled casseroles, processed meats, pies, baked goods, etc.
• Choose lower calorie desserts, such as angel food cake served with strawberries, pumpkin pie (skip the crust to save even more calories), or fresh fruit with dip.
• Socialize away from the kitchen or the buffet table so you're not tempted by the food.
• Enjoy time spent with friends and family rather than focusing on food.
• Chew gum so you're not as easily tempted to nibble on foods.

• Focus on weight maintenance. Trying to lose weight during the holidays can be a difficult and overwhelming task, so make your focus on maintaining your weight.
• Stay on track by recording your eating and exercise habits in a food and exercise diary.
• Plan on NOT dieting after the New Year. Anticipation of food restriction may set you up for binge-type eating over the holidays
• Maintain perspective: overeating one day won't make you or break your eating plan. If you overindulge, don't be too hard on yourself or give up; instead, simply return to your usual eating plan the next day.

• Aim for 30-60 minutes of physical activity on most days of the week.
• Create healthful holiday traditions. For example, take a walk around the neighborhood to look at holiday lights and decorations.
• Find creative ways to add more activity into your day: park the car far away from building entrances, take a few extra laps around the mall or grocery store, take the stairs instead of the elevator, etc.
• Buddy up with a family member or friend to make exercise even more fun and to keep you accountable.
• Use physical activity to relieve stress. The holidays are a busy and sometimes stressful time; exercise is one of the best stress relievers out there. Instead of turning to food for comfort, manage your stress in a healthy way by taking a walk, going for a jog, or lifting weights.