Helping You Through the Holidays

There are plenty of reasons why people overeat during the holiday season: favorite foods, memories, mood, over abundance of food, family traditions and weather. There are things you can do to curb your appetite and save your waistline, though.

What are three tips you can recommend for avoiding eating too much this holiday season?

Portion control, eat something healthful before going to a party and try not to eat after 8 p.m. Also, GET OUT... for a walk or some sort of exercise. If you over-indulged the night before, forgive yourself – it’s a new day!

How do I rein in the temptation to overeat during the holidays?

You can’t always resist temptation, but you can make a daily decision to get some form of exercise (a class, walk), eat healthful snacks (yogurt, fruit) and drink plenty of water. When you do consume a lot of calories at one time, make sure it’s at a special event, not at a fast food place that can be an everyday event. Find something about the holiday that has special meaning outside of food (songs, family/friend gatherings, scents, certain books).

What is the No. 1 fattiest holiday food?

The food that is the fattiest during the holidays is the one you eat too much of. Honestly, calorie intake needs to be balanced during the day. If you take in more calories than your body uses, you’ll gain weight (holiday or not). It’s best to live each day with some exercise, a colorful plate of food and plenty of drinking water.

What tips can you offer to minimize consuming foods at the many holiday parties one might attend?

Get a nice walk in sometime during the day or take the stairs instead of the elevator; this will start your fat burning tissue working. Drink plenty of water – it fills your tummy. Also, eat something healthful before going (a piece of fruit), so that you are not hungry upon arrival. Act like a bee and buzz from one group to another.

Research shows that eating food from smaller plates can help reduce the amount of food one will consume. What other kinds of suggestions do you have to reduce the risk of overeating?

Talk a lot. Hold a glass of lemon water in your hand and sip on it. Only indulge in items that are special for the holiday you are celebrating. For example, I love fudge, but I only eat small amounts during the holidays, and I don’t make it at home (too tempting).

What are some healthful things to do with leftovers?

Sandwiches (leftover turkey) made with whole-grain bread; soup packed with vegetables; freeze the dish for a February thaw; give a plate of leftovers to a neighbor whose family didn’t come into town.

How can leftovers be made more appealing for future snacks or meals?

Eating a plate full of color usually means a healthy offering (abundant veggies and fruits coupled with a leftover main dish). I always ask my kids, "Is your plate interesting?" What I mean is, "Is it filled with color (vitamins/minerals) or is your plate filled with beige food?” "Is it fun looking or boring?"

What are examples of healthful desserts you consume during the holidays?

A beautiful fruit truffle (fruit layered with yogurt and graham cracker crumbs). So pretty, refreshing and yummy! I make a cheese torte – homemade pizza with a bit of strong flavored cheese, onions, garlic and three colors of peppers and covered with a lattice of bread strips – beautiful and healthful.

What is the best holiday drink to consume?

A cranberry/club soda spritzer is both refreshing and festive.

What holiday foods have the greatest concentration of calories? The calories you eat need to equal calories your body burns during the day. This will maintain your weight. So if there is a special food that has a decent supply of calories, control the portion you eat, get some exercise during the day and drink plenty of water. Please remember, NOT eating all day before a big event is a sure way to overindulge at a holiday gathering. You will be so hungry EVERYTHING looks good. Instead, take care that you get plenty of rest, eat healthfully, drink water and move your body.

If I am following a diet, what can I do to avoid straying?

I always tell clients, the word diet means D.I.E.T. – developing intelligent eating techniques, so learn what food works best for you (your time, your body, your goals and your lifestyle). I think people need to remember the holidays are about special foods, but they are also about smells, sounds and being with those special people in our lives. So indulge in a bit of the special holiday foods, but remember the other meanings of your holiday and celebrate those, too.