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THE SKINNY ON NAVIGATING
THE HOLIDAYS NUTRITIONALLY!
By: Stephanie Solaris
Question
:
There are so many tempta-
tions over the holidays! How do I navi-
gate the parties along with the left
overs at the office and at home without
gaining weight?
Answer:
Turkey, gravy, stuffing, gin-
gerbread, pumpkin pie… Who doesn’t
love holiday cuisine? But consider this:
the average American gains 5 to 10
pounds from Halloween through
New Year’s Eve.
That’s about a pound
a week of weight that’s much easier to
put on than to take off.
My clients often ask me how they can
avoid overeating during the holidays.
With all the temptations out there, I
think a realistic goal is to just not gain
any weight. By doing this you are
already ahead of the curve! So how do
you enjoy yourself when some holiday
foods are so sugar and fat rich and
nutrient poor (ahem, egg nog…).
The trick is to indulge yourself within
reason, learn more about the foods
you’re eating, and know when to walk
away from the buffet table or Star-
buck’s counter. A little more knowledge
and determination around the holidays
can go a long way toward keeping you
healthy and feeling lean as you start
the New Year.
Here are 5 ways to
fend off the holiday heft!
1.
Junk the Junk Food
Between candy-canes in the office, and
your kids’ Halloween chocolate bars
still lying around, junk food tends to
pile up during the holiday season. The
first thing you can do is clear the junk
food out of your house, car and office.
As Oscar Wilde famously said, “I can
resist anything but temptation.” Why
torture yourself? If it’s not part of your
regular nutrition plan, or it’s something
you will not ‘resist’ get rid of it. The
momentary high will not satisfy your
long-term happiness and goals.
2.
A Holi-Day is One-DAY
There’s nothing wrong with enjoying a
big meal on Thanksgiving, Christmas or
a few nights of Hanukah. The problem
is that holiday eating tends to drag out,
and become a multiple day, if not
week-long affair. Instead of eating rich
leftovers for days after the big event,
trying cooking less or giving food away
to friends and family. Feel free to go to
town on the holiday itself, but then get
right back into your healthy nutrition
plan the next day.
3.
In with Yogurt, Out with the
Lard
There are plenty of healthy alternatives
to the typical holiday fare. Substituting
coconut sugar or syrup, stevia for
refined sugar is a great way to boost the
nutritional content of desserts without
compromising flavor. Traditional dishes
often also call for a good amount of
butter or lard, so look for lower fat,
higher protein alternatives, like 2% fat
greek yogurt. When you’re asked to
bring a dish to a party, make a point of
creating a healthier version of an old
favorite. Your friends and family will
never know the difference (and their
waistline will thank you for it!).
4.
Be BADDD at Holiday Dinners
Eating out around the holidays can be
risky for your waistline, but not if
you’re BADDD. There are typically five
courses during every meal: Bread,
Appetizer, Dinner, Drink, Dessert.
Before you pick up the menu, decide
which three out of the five courses
you’ll be ordering, and stick to them.
Making this choice will naturally
decrease the amount of calories and fat
you’ll intake at every meal.
5.
Hike on the Holidays
Holiday activities are often limited to
basting the turkey, watching football
on the couch, and lifting appetizers to
your mouth. Consider how you might
have a more active holiday this year, by
building some walks, hikes, or games
into the family itinerary. Even a little
exercise in the morning will get your
metabolism going, and help with
digesting that big meal coming up.
Fresh air and a raised heartbeat tend to
be a great antidote to overeating .
Stephanie Solaris, is an Integrative Health and
Nutrition Practitioner, featured speaker and
the Director of Solaris Whole Health Located
in Martinsville, NJ. She lost 100
lbs 11 years ago, has kept it off
and helped hundreds of others
do the same. For questions and
to learn more go to www.solaris
wholeheatlh.com or call 732-
667-3209.
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