The Holiday break will come as a big change to most peoples usual eating routine - less structured schedules, busy holiday chores, and visiting. It's fun, but how are you going to handle all the eating that goes along with the reunion of family and friends?
Food is such an important part of holidays, celebrations and family get-togethers. Some of your clients may find themselves feeling remorse over the way they are eating. The following tips may make their holiday eating and exercising a bit more healthy while you and your clients are away.
ONE: Be physically active every day.
The change in your daily routine can change your regular exercise routine too. Physical activity can help relieve holiday stress, regulate appetite, and burn up extra calories from holiday eating.
TWO: Focus on weight maintenance vs. weight loss during the holidays.
This is not the time to diet! Maintenance of your present weight is a big enough challenge. Don't set yourself up for failure by making unrealistic goals for yourself.
THREE: Plan on NOT dieting after the New Year.
Anticipation of food restriction sets you up for binge-type eating over the holidays.
FOUR: Eat a light snack before going to holiday parties.
It is not a good idea to arrive at a party famished. This makes you more likely to overeat, and less likely to resist the temptation of eating higher fat/higher calorie foods. Try eating a piece of fruit, a small yoghurt, or a slice of cheese before you go.
FIVE: Make a plan of action.
Think about: where you will be; who you will be with; what foods will be available; what foods you really want to eat vs. those you could probably do without; what your personal triggers to overeating are and how you can minimize them. Remember - while some foods have more calories than others, no food will make you gain weight unless you eat too much of it.
SIX: Take steps to avoid recreational (social) eating.
At gatherings, we tend to eat or keep eating beyond our body's physical hunger simply because food is there and eating is a "social thing". To avoid recreational eating, consciously make one plate of the foods that you really want. Eat it slowly - enjoying and savouring every bite. Then when you are finished, pop a mint or stick of gum in your mouth, or get a tall glass of water and sip on it through the night. Move away from the buffet table or food trays to keep yourself from overeating.
SEVEN: Reduce the fat in holiday recipes.
Use low fat and low calorie substitutes. Try using applesauce in place of oil in favourite recipes; try plain yoghurt in place of sour cream. If you are doing the baking, look through magazines for reduced calorie/fat holiday recipes.
EIGHT: Choose your beverages wisely.
Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 100-450 calories per glass. Limit your intake to 1 or 2 alcoholic drinks per occasion. And watch out for calories in pop, fruit punch and egg nog. Water and diet cola are low calorie alternatives.
NINE: Maintain perspective: overeating one day won't ruin your eating plan.
And it certainly won't make you gain weight. It takes days and days of overeating to gain weight. If you overindulge at a meal, put it behind you. Return to your usual eating pattern the next day without guilt or despair. Don't deny yourself favourite foods, but eat in moderation.
TEN: Enjoy good friends and family.
Food can be important, but it doesn't have to be the focus. Concentrate on the pleasures of being with family and friends. The key is balance and moderation. It's OK to eat too much once in a while. So relax, and enjoy the holidays! |
