|
|
|
The holidays are just around the corner and so are the family gatherings, work parties and an over-filled schedule. Now is the time to start developing a plan that focuses on healthy holiday habits.
Here are some tips for healthy eating, fitness and stress release so you can start the holiday season out right.
Don’t go to a party hungry: This causes us to eat faster and which in turn, causes us to eat more — therefore eat a wholesome breakfast and a nutrient dense lunch on the day of the party to avoid overeating later.
Bring the healthy dish: At least you’ll know you have something nutritious to eat that isn’t laden with butter, cheese or a lot of meat. A fruit or vegetable salad, black-bean dip or a big batch of roasted root vegetables are all good choices.
Act like an accountant: Create a budget for your calories, just as you would for your finances. Don’t waste calories on foods and beverages that you don’t really like. Try to follow the three-bite rule. Studies have shown that after the third bite, your taste buds don’t register the flavors as sharply, so unless it’s amazing, it’s not worth the calories.
Make a conscious choice to limit high fat items: High-fat food items include fried food, cream-based soup, cheese-filled casseroles, pies, processed meats such as salami and sausages, some pastries and baked goods.
Try other versions of alcohol: Instead of beer, cider, Bailey’s or Kahlua, try dry wine or Bloody Marys. Remember that excess calories from alcohol tend to be stored as abdominal fat. People who are already overweight may gain weight more easily when they consume alcoholic beverages.
Drink plenty of water: Alcohol and coffee can dehydrate your cells. Try alternating alcohol and water. You will get in plenty of water and consume less alcohol. The American Heart Association’s recommendation for healthy happy holidays is one drink per day for women and two drinks per day for men.
Physical activity: Take nice brisk walks with your loved ones and enjoy their company in the holiday season. Take every opportunity to add movement to your day, such as carrying packages back to the car after each purchase on your shopping days.
Healthy snacking: Keep lots of fresh veggies and low-fat dip handy for frequent veggie platters. Having one nearby while cooking or especially baking will fend off hunger while reducing the need to lick the bowl. If you can’t find them already cut or in bite-size portions — cherry tomatoes, carrot sticks, broccoli florets, etc. — wash and cut them when you bring them home or when you have the energy. Plan ahead.
When polling the Army Physical Fitness Research Institute staff for their favorite tips for maintaining their weight through the holidays, it boiled down to just two things: Eat what you like, but in moderation and don’t stop exercising. The aforementioned tips should help you achieve these goals.
Editor’s note: Julie Anderson is a diet technician with the Army Physical Fitness Research Institute Annex at the Command and General Staff College.
The holidays are just around the corner and so are the family gatherings, work parties and an over-filled schedule. Now is the time to start developing a plan that focuses on healthy holiday habits.
Here are some tips for healthy eating, fitness and stress release so you can start the holiday season out right.
Don’t go to a party hungry: This causes us to eat faster and which in turn, causes us to eat more — therefore eat a wholesome breakfast and a nutrient dense lunch on the day of the party to avoid overeating later.
Bring the healthy dish: At least you’ll know you have something nutritious to eat that isn’t laden with butter, cheese or a lot of meat. A fruit or vegetable salad, black-bean dip or a big batch of roasted root vegetables are all good choices.
Act like an accountant: Create a budget for your calories, just as you would for your finances. Don’t waste calories on foods and beverages that you don’t really like. Try to follow the three-bite rule. Studies have shown that after the third bite, your taste buds don’t register the flavors as sharply, so unless it’s amazing, it’s not worth the calories.
Make a conscious choice to limit high fat items: High-fat food items include fried food, cream-based soup, cheese-filled casseroles, pies, processed meats such as salami and sausages, some pastries and baked goods.
Try other versions of alcohol: Instead of beer, cider, Bailey’s or Kahlua, try dry wine or Bloody Marys. Remember that excess calories from alcohol tend to be stored as abdominal fat. People who are already overweight may gain weight more easily when they consume alcoholic beverages.
Drink plenty of water: Alcohol and coffee can dehydrate your cells. Try alternating alcohol and water. You will get in plenty of water and consume less alcohol. The American Heart Association’s recommendation for healthy happy holidays is one drink per day for women and two drinks per day for men.
Physical activity: Take nice brisk walks with your loved ones and enjoy their company in the holiday season. Take every opportunity to add movement to your day, such as carrying packages back to the car after each purchase on your shopping days.
Healthy snacking: Keep lots of fresh veggies and low-fat dip handy for frequent veggie platters. Having one nearby while cooking or especially baking will fend off hunger while reducing the need to lick the bowl. If you can’t find them already cut or in bite-size portions — cherry tomatoes, carrot sticks, broccoli florets, etc. — wash and cut them when you bring them home or when you have the energy. Plan ahead.
When polling the Army Physical Fitness Research Institute staff for their favorite tips for maintaining their weight through the holidays, it boiled down to just two things: Eat what you like, but in moderation and don’t stop exercising. The aforementioned tips should help you achieve these goals.
Editor’s note: Julie Anderson is a diet technician with the Army Physical Fitness Research Institute Annex at the Command and General Staff College.
