Holiday Parties

This is a big week for holiday gatherings. Office parties, neighborhood get togethers, family gatherings, school parties, the list goes on and on. How we approach these social events will have a big impact on what number is on the scale on January 2, 2011. Remember, our goal is to Hold our Weight steady over the holiday season.

First and foremost - DO NOT GO TO THE PARTY HUNGRY!! Although it may seem like a smart idea to eat very little all day and save the calories for the party. No, No and No. All this will do is lessen your self restraint at the party. You will be so hungry it will be hard to make healthy choices. A better strategy is to stick to your daily eating routine. Eat breakfast, a light lunch and another snack prior to the party. Place the emphasis on lean protein, fruits and veggies. Salad with tuna or chicken is a great choice for lunch as the protein will stick with you. Many of my clients who balked at the "snack before the party idea" have been pleasantly surprised this season with the results of this simple tactic. A cheese stick and apple or a handful of almonds are quick and easy and will stabilize your blood sugar, thus reducing cravings at the party.

Scan the buffet table or menu before deciding what you want to eat. Don't just fill up your plate as you go, decide what you really want and only put that on your plate. Shrimp is a common holiday food that is a great lean protein choice. Veggies with hummus for dip is another great appetizer choice in place of chips with fatty onion or cheese dip. Try putting your food on a salad plate rather than a dinner plate. Less food fits!!

Take a breather after you eat! Once you have finished what you have on your plate, wait a while before you go back for seconds. It takes about 20 minutes for our brains to register that we are full. Another advantage to waiting is there is more chance the food will be gone!!

Only put what you really want on your plate. Cheese and crackers, chips and pretzels are all foods you can have anytime. Why waste your calories on these? Allowing yourself only the foods you really want will cut back on wasted calories.

Stop after 1 or 2 bites. Decide wether the food is really worth it or if perhaps you only needed a taste and don't really need to finish the whole thing. We do not have to be members of the CLEAN PLATE CLUB.

Dilute your Drinks. No, I do not mean you have to go half and half with beer and water. What I mean is that always start the party with a bottle of water and then have the beverage that you want. If you want a second glass of wine, that is fine but you have to have a water or seltzer first. By alternating non caloric beverages with those with calories, you half your calories consumed AND water fills up your stomach and you may eat less.

Become aware of how many calories you are consuming and make wise decisions. A glass of eggnog can eat up 450 calories of your budget and hit you with a whopping 22 grams of fat. Remember, I am not saying you cannot have eggnog, just be aware of how many calories it contains. A tasty alternative to egg nog that still gives you the holiday feel is hot spiced cider - 80 calories and no fat. Holiday punch can have 220-250 calories while a glass of champagne contains 120 calories. Lastly, be aware of what you are mixing into your mixed drinks. Mixing with diet soda and tonic water or even better seltzer can dramatically reduce the sugar and calories in a drink.

Remember why you are at the party - to socialize with family and friends. Having a plan of attack in regard to your food and drink choices will lessen the guilt and also increase the chances of a positive outcome in our attempt to HOLD IT FOR THE HOLIDAYS!

A client gave me a great idea for decreasing the fat in a holiday dip - substitute fat free plain greek yogurt for sour cream when making your onion dip. It has the same thick consistency as sour cream but much more protein and less fat. Just add the onion soup packet to the yogurt, stir and add additional spices if you wish.

I hope some of these tips will be helpful over the next few weeks. Remember, the holidays can often be stressful and exhausting, BUT planning ahead, having healthy foods in the fridge to grab at a moments notice and maintaining an exercise routine are all ways to counteract this stress.

I would like to extend my best wishes for a peaceful holiday season and healthy 2011 to you and your family.

Noreen