Cheeseballs, sugar cookies, eggnog. A sleighful of temptations reside at the holiday food table and if you’re slimming, navigating the seasonal spread can be tough. But if you think ahead and approach Christmas and New Year’s Eve parties with a strategy, you can make it to 2015 without tipping the scales.
How?
We asked nutritionist Justine SanFilippo author of “Lose Your Inches Without Losing Your Mind! 10 Simple Weeks to a Slimmer Waistline and a Healthier You” for help.
The California-based health coach shared nine tactics to help dodge holiday health pitfalls.
Bring healthy snacks to a party: And always eat before heading to a soiree. “I’ll have a turkey sandwich or something with protein,” SanFilippo said. Entering a holiday gathering sated safeguards you from gorging on the gorgonzola or attacking the cookie tray.
Set a drink maximum: Two drinks are the limit for most people. “One reason is you will not have as many empty calories. You can drink club soda.” Enjoy a cup of cheer, but whatever you do stay away from the eggnog, which is “packed full of calories, one cup is 400 calories and 60 grams of sugar. That’s equivalent to 15 teaspoons.” Just say: No to nog.
Curb your cravings: If, on the other hand, eggnog is a holiday must, try a “teeny tiny” amount in a paper cup. “You say ‘thank you soooo much but I’m good. Ok. I’ll have a little bit,’” said SanFilippo as an easy out. If that fails, quietly foist the calorie-packed concoction off on a family member, or “make it magically disappear in the sink” when the hostess turns her head.
Don’t be afraid to say no: Set healthy boundaries when food is passed. “Just say no when necessary,” she said. If that doesn’t work (aggressive food pushers alert) you can always bail. “Make up a reason to leave early [such as] you need to see family members. If it’s causing you stress, make it a short visit,” she said. Don’t dig into fat-laden treats to make someone else happy. “Don’t feel forced to finish it, do what’s best for you.”
Drink water before you head to the cookie table. Hydrate for health. “Sometimes if a person feels hungry, they’re actually thirsty. If the cookies are calling your name, drink a glass of water first and see how you feel. If afterwards they’re still calling your name, have just ½ or 1 cookie to get the craving out of the way and call it a day.”
Brush your teeth. “Sometimes we crave something just to change the taste in our mouth.” Bring a toothbrush and toothpaste to a party and make a beeline to the loo. “Who wants to put sugary food on freshly cleaned teeth?” Flossing can’t hurt either.
Follow the 80/20 rule: You don’t have to be 100 percent perfect. In SanFilippo’s equation, “eighty percent of the time you are exercising and doing well, 20 percent you do whatever you want.” We like this one. “If you are having pizza try a slice of or two, enjoy life and don’t always think about food.”
Keep up your exercise routine: Don’t lose your groove because you are in holiday mode. “I tell people I’m going on my walk and off I go.” Will this alienate family members on Christmas Eve? Just the opposite SanFilippo says. “If they are unhealthy in any way, the best thing you could do is be the example. Lead by example and they will start doing things on their own. Family members are the hardest ones to help until they are ready.”
The point of the holidays is not to pig out: “It’s important to remember the spirit of the season, we are not meant to buy a million things and eat every treat that we see, but spend time with friends and family. That message has gotten skewed.”
