Stay Healthy for the Holidays

Food is a key element of many traditions during the holidays. With precautionary measures and regular activity, you can attend festivities without overindulging in tempting treats that lead to unwanted weight gain.

Temptation is inevitable, so discipline is key. Eat what you like, but decrease the portions and be sure to get in some exercise.  By eating smaller portions and drinking plenty of water, you get a sense of being full and you satisfy your cravings.  Consider these tips for full enjoyment of the holiday season without compromising your waist line.

• Be physically active every day. Brisk walking, jogging, bicycling, roller blading, and swimming can help relieve stress, regulate appetite, and burn up extra calories from holiday eating.
• Get off the couch to do crunches, leg lifts and chair squats during commercial breaks between your favorite TV shows. Spelman College’s wellness coordinator Chavonne Shorter says this practice will help you to get in at least 15-20 minutes of exercise daily.
• Find what exercise works for you: Shorter provides personal training for Kavindra Ferguson, C ‘2011(pictured with Shorter above), who is not fond of cardio, but increases her activity during the holidays by working out with the yoga and Pilates instructors on Fit TV.
• Eat a light snack before going to holiday parties. It is not a good idea to arrive at a party famished.
• Make a plan. Think about where you will be, what foods will be available, and what foods you really want to eat versus those that you could probably do without. Consider your personal triggers to overeat and how can you minimize them. Then, make a plan of action. It’s much easier to deal with a difficult social eating situation if you’ve already planned for it.
• Avoid recreational eating.  Make one plate of the foods you really want. Eat slowly, enjoying and savoring every tasty bite. Then, follow with a mint or stick of gum, and sip on a tall glass of water.
• Reduce the fat in holiday recipes. There are plenty of low-fat and low-calorie substitutes that are amazingly tasty. Substitute applesauce for oil in your favorite holiday breads, egg substitutes instead of eggs, and plain nonfat yogurt for sour cream.
• Choose your beverages wisely. Watch out for calories in soda, fruit punch, alcohol and eggnog.

Shorter also advises focusing on weight maintenance rather than weight loss during the holidays. Maintaining your present weight is a big enough challenge during the hectic season filled with festivities. Don’t set yourself up for failure by making unrealistic goals. Please visit WebMD, for more information on healthy holiday food and fitness strategies. — Danita McClain