Holiday Eating Tips to Save the Season

By Alana Clarke
Guest Poster

The smell of the turkey fills the air. Mixed with the hints of warm apples and cinnamon, even the most stringent fitness guru is bound to have a watering palate. So how does one fight off the urge to throw away weeks, and sometimes months, of healthy eating for a few days of family, fun, and Holiday feasting? Here are a few Holiday “helpers” to guide you through these festive times without the extra “winter coat:”

1. DO NOT skip breakfast or lunch in anticipation of the meal ahead. Our culture tends to “groom” us to save the best for last, but this can severely alter our bodies’ natural biochemistry. When you don’t eat, your metabolism is quick to go into “starvation mode” by slowing down drastically to prepare your body for a lengthy fasting period. So when you starve and then suddenly “fill up,” those calories will be less likely to be expended and more likely to be preserved (i.e. stored as fat) to safeguard future “fasting” periods. Ouch!
   
2. Have a hearty supply of healthy “grazing” foods on hand at all times. Keep that metabolism charged in between meals by serving or snacking on healthy hors d’ouvres such as veggie and fruit trays (skip the full fat dressing). This can make a huge difference if you are the host of the meal as you can control what the party is having. I always stock up on fresh fruits and veggies (displayed beautifully for the occasion of course) with some baked chips and a hearty salsa on the side. Guests love it and everyone feels guilt-free.
3. Plan a family activity. Instead of catching up in front of the television this year, why not start up a family basketball game at the park or some good old fashioned touch football? This is a great way to bond with uncles, aunts, grandparents, and other relatives and friends. Watch your loved ones get a little silly while they burn some calories at the same time. You will be surprised at what a treat a little down and dirty fun can be for all ages. Plus you will create a little “post-exercise burn” to keep blasting away that meal. This is truly a win/win.
4. Self control equals portion control. Fill half of the plate with a vegetable entree or greens. Use the remaining half to incorporate the turkey and other sides. Save that roll for last. It takes 20 minutes for the brain to catch up to the digestive system and convey a signal of “fullness” or satisfaction. Once you cover the plate in front of you, you might be too full for the bread.
5. Lastly, keep the dessert choices to a minimum. Everyone loves a good pumpkin or apple pie. It wouldn’t be the holidays without these tasty treats. But when Uncle Tom and Aunt Sue ask what they can bring, suggest a hearty salad or some fresh fruit. Keep the dessert control to you.

Remember, the most important part of a happy holiday is enjoying our family and friends and helping everyone to feel good about ourselves in the process. A commitment to health is a life change, and life continues….even through the holidays.

Alana Clarke, Murrieta, is an ACE certified personal trainer, certified Spinning® instructor, boxing/combat instructor, and certified Pilates/MVe chair instructor.

For more Holiday eating tips, read “Eat With Control This Holiday  Season” or view last year’s “Surviving the Holidays” tip sheet.