“AIM TO MAINTAIN”
The holidays can be a challenging time when you are striving to eat healthily and watch your weight. No one enjoys waking up on January 2 sporting an extra 5-8 pounds. Although the holidays may not be the ideal time to attempt to lose a significant amount of weight, it is possible to HOLD IT FOR THE HOLIDAYS (maintain your weight) and get ready to JUMPSTART into a HEALTHY JANUARY!
3 Bite Rule:
Let’s be honest, swearing off desserts and treats is not a realistic approach to a Happy Holiday. The first couple of bites of a treat always tastes the best so try to push the dessert plate away after the first 3 bites.
Become a FOOD SNOB:
Don’t waste calories on foods you can have any time. Save your splurges for special foods that only come around once or twice a year. Why waste calories on chips and dip or cheese and crackers if what you really want is a few bites of Nana’s apple pie?
DON’T GO HUNGRY:
Skipping meals to save calories for a dinner party almost never works. It is hard to make good choices when you are super hungry. Having a high fiber, protein rich snack such as Greek yogurt and slivered almonds or fresh veggies and hummus before heading out the door can help to squash hunger, level out your blood sugar and decrease the chance of overdoing it at the party.
MOVE YOUR BODY:
Sadly, exercise is often the first item crossed off our to-do list when life gets stressful and busy. Pencil in your workouts and commit to doing them. Exercise will keep your metabolism fired up and help to manage stress.
WATCH LIQUID CALORIES:
Be aware of how many calories you are drinking. Alcohol, eggnog and mix drinks can add up to calorie overload (150-450 cals/glass). Adopt the water rule. Alternate a bottle of water for every caloric drink you consume. So if you have a glass of wine, you cannot have another until you have a bottle of water. Alcohol can lessen inhibitions and make it easier to go back for seconds, or thirds….
BE MINDFUL OF WHAT YOU ARE EATING:
All those BLT’s (bites, licks, and tastes) while cooking add up. Pop a stick of gum in your mouth while preparing food to avoid the constant munching that sometimes occurs. Every calorie counts, especially the ones we are not aware of!
OUT OF SITE/OUT OF MIND:
Pack up leftovers and send them home with your guests. Waking up to a houseful of pies and stuffing is never a good idea when you are watching your weight.
AVOID the ALL OR NOTHING MENTALITY!
Remember, it is a HOLIDAY not a HOLIMONTH.
Contact me if you are interested in carving out a healthy living plan for yourself or your student athletes. Be sure to check out my Facebook page for daily tips, recipes, and motivation from a fellow Sports Mom!
Noreen Gallo MS RD