Every year at this time, you will see this topic on almost every website you visit or magazine you pick up. Even though Holiday eating is covered through and through, it continues to be a time for over-consumption and less movement. Sure, your schedule may be a bit overwhelming and in addition to the plethora of food and drink choices presented to you, there are family and friend gatherings, as well as holiday work parties. But this doesn’t mean you have to lose touch with your current healthy fueling and exercise plan. So as we are swiftly moving into the holiday season, take some time to ask yourself what your short-term attainable goals are. What has worked for you in the past? What has challenged you? How can you enjoy the holiday food and festivities while still maintaining your health and fitness goals? Ultimately, that will be up to you to decide and commit to. But, let’s start off going through 5 Holiday Tips and 5 Cooking strategies.
5 HOLIDAY TIPS:
1. Don’t skip meals and never go to a party hungry! Be sure to eat early and eat often to support your energy, metabolism and portion sizes!
2. Beware of liquid calories. Drink plenty of water and ask for sparkling water with a lemon or a lime. If you are drinking alcohol, do so in moderation and change it up a little! Instead of beer, cider, Bailey’s and Kahlua, try dry wine, or spirits with diet mixers or club soda which have fewer calories.
3. Forget the all or nothing approach. Don’t deprive yourself of foods you would like to enjoy! Make a plan to enjoy those holiday foods you only have once or twice a year, but do so with moderation.
4. If you are bringing a dish, make it a healthful and delicious choice! You can take common holiday recipes and make them healthier by a few ingredient substitutions.
5. Exercise early! Starting your day off with exercise and a wholesome breakfast supports you in making healthier choices throughout the day!
5 HOLIDAY COOKING STRATEGIES:
1. Don’t graze while cooking! This adds unnecessary calories and usually without much satisfaction. Try eating a small salad or having raw veggies before you start to cook. Have sparkling water or other non-caloric drinks available to you while cooking!
2. Make substitutions in recipes to decrease calories and fat – while keeping the taste!
-Instead of 1 whole egg, use 2 egg whites.
-Instead of sour cream, use low fat plain yogurt or low fat sour cream
-Instead of milk, use non-fat or 1% milk
-Instead of ice cream, use frozen yogurt
-Instead of heavy cream (not for whipping) use chilled evaporated skim milk or other low fat whipped products
-Instead of cheese, use low-fat cheese
3. Try new and healthy recipes to add to your family traditions!
http://www.epicurious.com/articlesguides/healthy/nutritiousdishes/holidays
http://www.mayoclinic.com/health/holiday-recipes/NU00645
http://www.eatingwell.com/recipes_menus/collections/holiday_collection_1
4. Choose appetizers that help you get in your fruits and vegetables such as fresh vegetable platter or fruit kabobs. Or appetizers that add fiber by using whole grains and legumes such as roasted red pepper spread or hummus with olives and whole wheat pita.
5. Marinate your fish/poultry/meat in fruit juice, wine or low fat sauces. Try rubbing dried herbs and spices onto the surface for added flavor.
More tips: http://www.mypyramid.gov/holiday-healthycooking.html
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