The joy of the holiday season is upon us! This time of year is a wonderful time to connect with family and friends and celebrate our many blessings. For many of us, the holidays can mean a break from regular routines, reduced physical activity, eating more calorie-dense foods, increased stress and subsequent weight gain. This year, rather than trying to lose weight, let’s focus on maintaining our weight with these seven simple strategies to eat smart, move more, and live mindfully while still enjoying the holiday season!
1. When going to a party, survey all the food options before selecting your items. Before you choose, ask yourself, ‘Is this calorie worthy?’ Fill your plate first with less calorie dense items, such as whole grains, vegetables, and lean meats. Before trying higher-calorie items, ask yourself if the food is worth ‘spending’ the extra calories. For example, is it not Thanksgiving without your grandmother’s apple pie? If it is not, then that apple pie is indeed ‘calorie-worthy’, so enjoy it mindfully! Take smaller servings of higher-calorie items so that you can still try them without overdoing it. Also, bring a healthy dish to the party to ensure that there is something healthy for you to eat.
2. Don’t drink your calories. Be mindful of the calories in beverages and choose water or sparkling water instead of punch. If you choose to drink alcohol, limit yourself to one drink and choose those without sugary mixers. The calories in some popular alcoholic beverages are below (values are approximate):
- Light beer (12-oz) = 100 calories
- Regular beer (12-oz) = 150 calories
- Hazy IPA beer 6-8% alcohol (12-oz) = 200-250 calories
- Red or white wine (5-oz) = 120 calories
- Hard seltzer (12-oz) = 100 calories
- Amaretto sour (3-4 oz) = 260 calories
- Pina Colada with rum (7-9-oz) = 490 calories
3. Budget your calories before the party while avoiding going too hungry. If you are planning on attending a party in the evening, budget your calories during the day by eating a lighter breakfast and lunch. To avoid arriving too hungry, consider eating a small, healthy snack in the mid-afternoon. A 300-calorie healthy snack containing a whole grain, fruit or vegetable + protein will not ruin your appetite and will keep you from overeating at the party. Some 300-calories snack ideas include:
- 1.5 ounces of cheese + 6 Triscuits
- 8 tablespoons of hummus + 4 med-sized carrots
- ½ cup almonds (~40 almonds)
- Medium apple + 2 tablespoons peanut butter
- 1 cup of low-fat plain Greek yogurt + ½ cup blueberries + 2 teaspoons chia seeds
4. Continue to plan your meals. There will be more occasions for eating out, either at restaurants or parties, during the holiday season. Prepare in advance for days when you do not have an event scheduled by planning your healthy meals and snacks. Batch cooking by making more each time you cook so that you have leftovers can ensure that you have easy heat-and-eat meals ready for busy days.
5. Pack your workout gear and sneakers while traveling. Resistance bands are portable, and strength exercises can be done in your hotel room or Airbnb. Get some aerobic activity by doing online exercise classes, hitting the hotel gym or finding a safe place to walk.
6. Pack a cooler with portioned snacks and low-calorie drinks while taking a car trip. Stop for a picnic lunch to get out and stretch your leg or take a short walk. Sandwiches or wraps, fruits, vegetables and hummus are great options. For plane trips, pack cheese, whole-wheat crackers, nuts and fruit, and cut-up vegetables. Airport security limits the amount of condiments such as peanut butter or hummus to 3.4 ounces that must be stored in a Ziploc bag.
7. It’s ok to say ‘no’. Evaluate your schedule before committing to multiple holiday parties. Scheduling too many events or activities can be overwhelming and can zap your holiday joy. Remember that you can decline an invitation or activity. Focus on the activities that are most special and meaningful to you.
Don’t miss another great blog: Subscribe Now