Plan Ahead for a Stress Free Holiday Season

The countdown is counting down quickly.  Christmas is around the corner and in addition to trying to maintain healthy eating habits around all the holiday parties and get togethers most of us are trying to maintain some semblance of sanity as well.

Sure its all pretty lights, happiness and good cheer, but if you are the one in charge of … well … almost everything then there are also a lot of opportunities for stress (and stress related over-indulging).

Here are some tips I’ve gathered to hopefully help keep the stress under control.  Nothing we haven't all heard before ... but definitely worth hearing again ... go me anyway -- sometimes it takes a lot of repetition before things really sink in!

STAY HEALTHY

It’s the middle of flu season and that means all those part guests congregating around the kitchen table, buffet table or cocktails probably all brought along their germs.  Give yourself a fighting chance of avoiding colds and the flu by getting enough sleep and eating healthy.  Wash your hands or use a hand sanitizer frequently … especially before raiding the appetizer tray and after shaking a lot of hands.

Dr. Oz recommends trying to “ward off seasonal colds with fruits like cranberries and clementines.  These seasonal favourites are bursting with anti-oxidants to keep you heart and blood vessels happy.  They are high in vitamins A and C, so they also pack a punch for you immune system.  Tart cranberries offer antibacterial benefits, which are known to lower the risk of urinary-tract infections.  For the biggest boost – eat you cranberries fresh and not dried.

There are a lot of tempting treats this time of year, but often an unpleasant side effect of all that food and those fancy cocktails is heartburn.  Avoid that uncomfortable burning sensation by leaving the tight fitting clothes at home.  Wearing something tight may encourage you NOT to overeat, but should you indulge they make you uncomfortable in more ways than one!  Try to eat plan ahead for larger than normal meals.  Have them early enough so that you won’t have to lie down for three hours afterwards.

THINK ABOUT THOSE LIQUID CALORIES

You shouldn’t have to rule out alcohol altogether.  It’s even been proven that, in moderation, a drink can be good for your heart.  A DRINK – that means 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.

Try to enjoy your cocktail or wine from a tall skinny glass instead of a short, wide one … studies prove you will drink less.

Be sure to stop consuming alcohol well before its time to do to bed.  A nightcap may cause you to feel drowsy, alcohol ultimately disrupts nightly shuteye by decreasing REM sleep and causing more nighttime awakenings.

GET ENOUGH SLEEP

Getting enough sleep this time of year isn’t easy but it’s worth the effort!  If you skimp on slumber you are guaranteed to be more stressed, sick and – plump.  Lack of sleep throws off the hormones that help control your appetite. 

To get better rest, skip the cookies and spiked cider; a full stomach and alcohol can inhibit sleep (see above).  Make an effort to allow some winding down time as part of your bedtime routine.  If your holidays involve some long distance travel remember to allow for jet lag and travel fatigue.

GET A HANDLE ON TRUE HUNGER

We gain an average of one pound each winter (if not more), and while that may not seem like a lot, the average person never loses that weight.

One way to ward off seasonal weight gain is to only eat when you are truly hungry.  How do you know?  Start by checking the time.  If it is less than three hours since you last ate something, try drinking some water before grabbing a snack.  We often confuse hunger and thirst because the signals the body sends are similar. 

By eating only when you are truly hungry, you reduce the total calories you take in, improve your blood sugar levels and help lower insulin resistance.

FIT IN A WORKOUT

With everything that is going on this time of year it may be difficult to try and find the time to fit in a workout … go for an hour-long jog … or even a quick class at the gym.  Just keep in mind a little can go a long way.  A recent study found that even 15 minutes of moderate activity every day ups life expectancy.  Don’t stress about skipping workouts.  Instead, “think movement and activity” says Kathryn Nobrega-Porter, a naturopathic doctor in Toronto.  “Do some squats in your cubicle, go for a walk at lunch and plan active social outings”.  Mall-walking is a great way to “pre-shop” for gifts and get some exercise in at the same time.

Surviving Thanksgiving Dinner

As I turned my page on the calendar this month I realized the awful truth … it is the start of the “official holiday eating season”.  Following on the heels of “summer barbecue season” it pretty much starts with Thanksgiving (in October here in the Great White North), skips happily through to Halloween, and then gets totally out of control through Christmas and New Years.  It lulls us into a false sense of getting back on track until Valentine’s Day and culminates with Easter.

How can anyone even hope to succeed on a weight loss plan when even the calendar and the changing of the seasons are against us?  Gaining weight during the holiday season has become a national pastime.  Year after year you put on an extra pound or two (or more).  That’s not so bad (honestly!) as long as you get back on track right after the big meal … the problem is most of us keep the weight permanently.

Believe it or not … people do maintain and even lose weight despite holiday dinners … and we can too!  One meal does not a diet break!

Thanksgiving does not have to sabotage your weight.  The only thing that should feel stuffed at the dinner table is the turkey!

So how do you survive Thanksgiving Dinner?

Plan ahead.  Get a survival plan into place and into your head and do you very best to stick to it.  Some helpful hints …

EAT BREAKFAST

Sometimes we think we can “save” calories for the big meal, but experts say eating a small meal in the morning can give you more control over you appetite.  Start your day with a small, yet satisfying, breakfast so you won’t be starving when its time for your gathering.

LIGHTEN THINGS UP

If you are hosting Thanksgiving, the ball is in your court, so you can make your recipes healthier with less fat, sugar, and calories.  There is usually more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calories ingredients, such as; fat free chicken broth to baste the turkey and make the gravy; use fruit purees in baking in place of some of the sugar or try yogurt or fat-free sour cream in creamy dips, mashed potatoes and casseroles.

If you are attending a dinner as guest, bring along a healthier option – other people might appreciate it – because let’s face it, we are not the only people on earth trying to watch our weight.

BE A FOOD SNOB

When you are deciding what to put on your plate skip the store-bought goodies, the dried-out fudge, and the so-so stuffing.  If the food you select doesn't taste as good as you expected – STOP EATING IT – choose something else.  Think of how much less you’d eat if you only ate the things that tasted fabulous!

Before you fill your plate, survey the offerings and decide what you are going to choose.  Then select reasonably sized portions of foods you cannot live without – stick to the favorites that you do not have on a regular basis – skip the mashed potatoes, you can have them any time – don’t waste calories on food you can have all year long.

THINK OF YOUR APPETITE AS AN EXPENSE ACCOUNT

How much do you want to spend on appetizers or the entrée?  Do you want to save some room for dessert?  Go through the process mentally to avoid eating too much food and feeling uncomfortable for the rest of the evening.

Try to resist the temptation to go back for second helpings.  Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and you will have more room for a delectable dessert (if you choose to have one at all).  Eat slowly so you are still enjoying your meal while others are heading up for seconds.

Choose the best bets in the offering available.  White turkey meat, plain vegetables, roasted sweet potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories.  BUT – if you keep your portions small, you can have whatever you like.

EAT MINDFULLY

If the food is so special, give it your full attention rather than eating on autopilot.  By reducing distractions and sitting down to eat – even if it’s just a cookie -- makes you appreciate the food you are enjoying.  Appreciate the appearance and aroma of your food and savour one small bite at a time by putting your fork down.

You’ll eat less food but enjoy it more.

BE CAUTIOUS OF “OBLIGATORY EATING”

Avoid eating just because it is on the table, on your plate, because you paid for it or because it’s free, or because someone made it especially for you – with love.  Love contains a lot of calories, when food is consumed for the sake of not hurting someone's feelings.  Deal with “food pushers” with a polite but firm “No, thank you.”  If you’re concerned about hurting their feelings, ask for the recipe or a small portion to take home with you for another meal.

SOCIALIZE AWAY FROM THE SIGHT OF FOOD

People who tend to overeat (and we all know who we are talking about) are “food suggestible”, so just hanging around food causes them to eat more than they need.  Avoid indulging just because the food is there.  It’s common to have candy and snacks all over the place.  Grazing unconsciously leads to extra calories that you probably won’t even remember tasting.

 

LOOK FOR OPPORTUNITIES FOR PHYSICAL ACTIVITY

Take a walk after dinner to enjoy the evening, take the dog for a walk (even if it isn’t your dog).  Or, exercise earlier in the day.  This will serve double duty by suppressing your appetite and boosting your metabolism.

GO EASY ONE THE ALCOHOL

Have a glass of water or sparkling water between the alcoholic drinks. That way you limit your calories, stay hydrated … AND stay sober.  If you want to have an attractive and pretty drink in your hand to keep away all those people trying to push a drink on you … try one of the following for only 2 calories each.

Besides, if you give your liver a break from processing the alcohol it can be more efficient at helping you process those calories.  Your liver is the primary organ in charge of detoxification, fat burning, fat excretion and removal of hormonal waste.  Increased toxins from alcohol can translate into inefficient fat burning.

BE REALISTIC !!

The holiday dinners are a time for celebration.  Visiting with family and so many extra temptations, maybe this is a good time to strive for weight maintenance instead of weight loss.  A “stay-the-same” can be a victory around holiday eating.  You will be ahead of the game if you can avoid gaining any weight over the holidays … and then you can get right back on track the minute you push away from the table.

Enjoy your day…

Remember, the idea is to enjoy family and friends and to reflect on what you are grateful for …

The food is just a yummy perk!

One, Two, Three ... Go

When you are trying to stay on a weight loss program, or even just a healthy eating program there are all types of occasions throughout the year that can easily derail your efforts.  Valentine’s Day complete with chocolate hearts, green beer on St. Patrick’s Day, chocolate bunnies and ham dinners at Easter, but those holidays are nicely spaced apart.  If I do manage to overindulge and inflict major damage on my calorie count I can get back on track the next day and redeem myself before I have to step back onto the scale at the following Monday meeting of TOPS.

But now, the holiday eating season has officially begun!

You’re probably asking yourself, “What is this crazy woman talking about?  It’s only October!” 

Easily explainable!

Here in the “Great White North” otherwise known as Canada, Thanksgiving is celebrated in October, this coming Monday as a matter of fact.  As if that were not enough, the small city I call home hosts Canada’s largest Oktoberfest celebration, coincidentally, also starting on the Thanksgiving Day weekend.  Yup … we go from turkey and all the fixings non-stop into 10 days of Gemuetlichkeit, beer served by the pitcher, candied peanuts, wiener schnitzel and, sausage and sauerkraut.

Let’s not forget about Halloween at the end of the month.  That lovely time of year when we shell out candy to all the ghoulies and ghosties and long-legged beasties ringing the doorbell, their voices chiming “trick or treat”.

For me, the real trick is not eating all the treats before it’s time to give them out.  I’ve learned over the last few years to NOT buy any Halloween candy until the day before to resist temptation.  No matter what you tell yourself about those little bite-sized candy bars … let me tell you from personal experience … they DO contain calories! 

Then of course, hanging on to my willpower by the tips of my fingernails, we gleefully glide into November.  In our family that means two consecutive weeks of celebrating birthdays. 

As if that were not enough the Christmas celebrations start.  I know, I know … you are scratching your head again wondering what I am talking about, but think about it; is there anyone that does not have one Christmas function (company dinner or otherwise) that is already scheduled in November? 

Like I said, the holiday eating season is upon us.

It all seems so overwhelming when I am trying to eat sensibly and shed pounds.  Everywhere I turn from October through January there seems to be an event or an occasion where food is the main star.  Best to tackle them one at a time.  I’ll leave Oktoberfest out of the equation because, lets face it, it’s a local demon I need to face.   We’ll start with Thanksgiving.  Whether you celebrate it in October or in November Thanksgiving can be a major set back to your weight loss success.  But, only if you let it!

Studies show that the average dinner sets us back 2,000 – 3,000 calories more than the average daily allowance.  That’s NOT 2,000 – 3,000 calories for the dinner.

No! No! No!

That’s 2,000 to 3,000 calories MORE than is normally consumed.  Since I am trying to lose weight my calorie count is probably lower than “the average daily allowance” so if I let myself indulge I can only imagine what my personal over-consumption numbers would be? 

So what are some tips to make sure that the only stuffed at the Thanksgiving dinner is the turkey?  The following list is a compilation of advice found on various websites, including www.webmd.com, www.lucilleroberts.com/5-healthy-eating-tips-to-survive-thanksgiving-dinner, and www.diet.com/dietblogs.

EAT BREAKFAST – You may be tempted to try and save some of those breakfast calories for later in the day when the “good” food comes to the table but eating a small meal in the morning can actually give you more control over your appetite.  Start your day with a small satisfying breakfast and you won’t arrive at your gathering feeling starved.  Plus, missing out on your first meal of the day slows down your metabolism, which causes your body to store more calories later.

EASY ON THE ALCOHOL – Alcohol calories can add up quickly!  Have a glass of wine or one drink and then have a glass of water or enjoy sparkling water before having a second drink (if you must).  That way you stay hydrated; limit your alcohol calories and, stay sober.

LIGHTEN UP YOUR PLATE – If you are hosting Thanksgiving dinner you can make your recipes healthier and chances are your guests will not even notice the subtle changes.  Use fat free chicken broth to baste the turkey and make the gravy.  Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.  Reduce the oil and butter whenever you can.  Try plain yogurt or fat free sour cream in creamy dips, mashed potatoes, and casseroles.  If you are attending dinner at someone else’s home ask if you can bring a few dishes to share, that way you can make some lighter dishes.  Most hostesses welcome not having to prepare everything.

POLICE YOUR PORTIONS – Not only on Thanksgiving, but every day of the year make sure you fill at least half your plate with veggies.  Thanksgiving is a great meal for calorie counting because so many dishes are already on any healthy eating plan; turkey is a lean meat and yams are an excellent source of fiber

If your dinner is going to be buffet style, survey the table before you fill your plate and decide what you are gong to choose.  Then select reasonable-sized portions of foods you cannot live without.  Don’t waste calories on foods that you can have all year long.  Fill you plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.

Make some healthy swaps when you are choosing what to include on your plate; choose white meat instead of dark meat, green bean casserole instead of stuffing, dinner roll instead of corn bread, pumpkin pie instead of pecan pie, homemade cranberry sauce instead of canned and baked sweet potato instead of candied yams.

SAVOR YOUR FOOD – It is difficult to sit down and enjoy a meal on a regular day and even more so when you’re suddenly faced with a feast.  First and foremost, remember to eat slowly.  Put your fork down between bites and actually taste the food you are eating.  Experts agree that it the best way to enjoy your meal and feel satisfied with one plate of food.  If possible choose whole grains, fruits, vegetables, broth based soups, salads, and other foods with lots of water and fiber to add to the feeling of fullness.

SKIP THE SECONDS – Try to resist the temptation to go back for second helpings.  Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have some room for a delectable dessert choice.

TAKE A WALK – Instead of jumping from the main course into the dessert round, excuse yourself from the table and take a brisk   Take a couple of friends and family members with you to keep enjoying the company.  The added bonus here is you leave the “skinny” people behind to clear the table and do the dishes before dessert is served!

A FEW RAPID FIRE SUGGESTIONS:

1. Have doggy bags ready or encourage your guest to bring containers.  You really only need one plate of leftovers for the next day and all the extra food in your refrigerator is nothing but a temptation.
2. Eat before the party starts.  Don’t go to dinner starving.  Have a low calorie snack before hitting the Thanksgiving table.  You are less likely to overeat if you have your appetite under control
3. Avoid finger foods.  Nibbling before, during and after the main meal is a recipe for a bellyache.
4. Choose white meat.  White-meat turkey is one of the best low-fat protein sources for the dieter.
5. Stay on your personal schedule.  If you already maintain a fitness schedule, don’t let Thanksgiving derail it, but …
6. Don’t use exercise as an excuse to over-indulge.  On average, you need to walk one mile to burn about 100 calories (15 minutes at 4 mph) while it takes only 2 seconds to gobble 100 calories of food.

PLAN AHEAD – Start adding a little more exercise to your routine for several days before the BIG DINNER.  This will give you an overall calorie deficit and may offset any damage done at the dinner.

BE REALISTIC – You may possibly want to shift to weight maintenance during the holidays.  Dieting through Thanksgiving doesn’t have to be a chore.  Make good choices, eat in moderation and keep moving.  Limiting the damage instead of eliminating it will reduce your stress about holiday meals.  Stress can lead to further overeating.  Sometimes, not gaining during the holidays is as good as losing.  Start fresh when it’s over and done with.  You did not gain all your weight by eating one meal, and you are not going to blow your whole diet with one meal.  Just remember, it called a holi-DAY not a holi-MONTH!

FOCUS ON FAMILY AND FRIENDS – Thanksgiving is not about the bounty of food, it’s a time to celebrate relationships with family and friends.  That should be the main event.  Spend quality time socializing.

REMEMBER TO BE THANKFUL –

Be thankful that you are surrounded by your family and/or friends.

Be thankful that you are able to enjoy a table abundant with food.

Be thankful that you can make choices at this meal because you know you will have another meal to enjoy tomorrow.

Those are all a lot more blessings than some people have!