A client asked me a pointed question that I asked to share here. My client asked me how she could enjoy the holidays and avoid a series of setbacks. A question many of us have and I’m asked many, many times.
The following are hints for your holidays to keep you on track. You’ll enjoy your holidays and greet the New Year celebrating being on track.
* Don’t starve yourself before a holiday part or meal in anticipation of holiday indulgences. Actually, to the contrary, eat a healthy planned snack or mini meal before a party to make certain you’re not overly hungry and to avoid temptations.
* Avoid grazing on high calorie hors d’oeuvres, nuts or appetizers.
* Skip the alcohol and enjoy flavored water. Water will assist you with digestion and appetite control.
* Barter your calories. As an example, eat a favorite holiday treat but skip something else. Take a taste of stuffing but skip the gravy.
* Eat slowly. This will allow time for your brain to realize that you’re full and allow your pouch to give you the sense of satiety.
* For turkey, choose light meat instead of dark. Avoid eating turkey skin. Nearly half the fat is found in the skin.
* Remember how you want to look. Keep in the forefront as you make your food choices how you want to feel when you slip easily into your favorite pair of jeans or outfit. Remember the consequences of overeating or indulging in unhealthy food choices.
* Rehearse saying “NO!” Just as you work out your muscles, work out your “no thank you” muscle. Don’t eat out of obligation or pressure.
* Select lean proteins or trim the visible fat off select meats. Remember, lean proteins are your friend for satiety at meals.
* If you prepare stuffing, fill it with the abundant of vegetables such as onions, celery and mushrooms. You can also add fruits such as cranberries, raisins and apricots. Use whole grain bread, barley or wild rice to increase fiber.
* As you mash potatoes, skip the butter and use non-fat milk. Better yet, use low-sodium, fat-free chicken broth. Keep the skins on the potatoes for added flavor and fiber.
* For gravy, use a separator. You can pour pan juices into a container and place it in the freezer as the turkey rests before carving. Skim and discard the fat that congeals on the top. Add a little cornstarch to the defatted liquid, bring to a boil and simmer until it thickens. Make sure when you add graving that it is a condiment and not meant as a swimming pool.
* Freshly prepared, steamed vegetables lose their virtue when mixed with sugar, butter, eggs or cream. Instead, serve steamed green beans or broccoli topped with red peppers, a squeeze of lemon juice and a bit of olive oil and fresh dill. Top these and other veggies with toasted almonds. Skip the fried onion rings!
* Pumpkin pie is my favorite!! You can reduce the calories by using non-fat evaporated milk instead of cream. Use can make it even healthier by using egg substitute rather than eggs. Serve pie naked (without whipped cream) or low-fat or fat free.
Remember the reason for the season. The holidays are a reason to spend time with friends and family, time to catch up with people, not as a reason to indulge in food choices you wouldn’t normally make or an occasion to eat a huge meal.
Staying on track with your food choices, tasting your favorites in moderation and maintaining your exercise program are the best gifts you can give to yourself.
Believe In Yourself,
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator