A Christmas health checklist
How to eat, drink and stay on track during the holidays
By Lisa Marie Metzler
Indeed it is the most wonderful time of year for most of us. But with the hustle and bustle of shopping, parties and merry making, exercise and healthy eating often take a sabbatical. By January your belly is like a bowl full of jelly. The good news is you don’t have to deprive yourself of Aunt Carol’s fudge and Grandpa Ben’s caramel corn! Follow these tips and you can still eat, drink and keep the holidays pounds from creeping up on you.
Have yourself an active Christmas
Holiday shopping, parties, recitals, decorating and baking often leave our exercise regimen buried in the snow. Try to stick to your routine as much as you can. Now, more than ever you’re going to need those feel-good endorphins to battle holiday stress and balance out the cookies and pies. If you must, cut your routine in half but don’t give it up altogether. Stay active by doing some fun winter activities with your family. When’s the last time you went sledding? How about lacing up your ice skates or slipping into a pair of cross-country skis? And there’s nothing like a snowball fight to get rid of stress. You can definitely work up a good sweat with any of these activities.
Rockin’ around the buffet table
Ah, the holiday buffet table. A cornucopia of sweet and savory treats to keep us off the nice list. Look at your calendar this month. If it’s loaded with food-related celebrations plan your meals and snacks ahead of time so you can still enjoy the office party and a cookie or two after your kid’s concert. Skipping meals the day of a feast so you can gorge later will only cause you to eat more when you face the buffet table. Cut back on what you would normally eat at lunch and eat a small healthy snack before you go. Just as you should never go grocery shopping on an empty stomach, never attend a holiday bash ravenous. Before visions of sugar plums cloud your head, scan the table for your favorites. Too much variety promotes mindless eating. Instead, choose two or three of your favorites to satisfy your cravings. Sit as far from the buffet table as possible and savor each bite. Steamed shrimp, lobster and other seafood are good lean protein choices. Keep your mouth busy by talking to co-workers and friends. Chew on gum or suck on breath mints to prevent future nibbling.
Can’t pass up a little yuletide cheer? Remember, there are 7 calories in each gram of alcohol. Opt for wine or a wine spritzer over eggnog and save at least 200 calories per glass. Try a Chocolate Martini over a White Russian or a Cosmopolitan instead a Manhattan. Be mindful, though, as overindulgence can also lead to overeating and an embarrassing moment you don’t want rehashed in the copy room on Monday morning.
I saw mommy serving low-fat cheese to Santa last night
Yes, Virginia, you can make healthy and tasty holiday dishes. With a little food prep you can easily reduce the fat, calories and sodium in your favorite holiday fare.
Veggies: Mashed potatoes are more favorable when you use low-sodium, fat-free chicken broth and garlic instead of milk, butter and salt.
Try roasting veggies with herbs instead of microwaving and adding butter and salt. A dash of cinnamon and nutmeg are great with sweet potatoes. Basil, rosemary and thyme are wonderful for squash and beans are never bland with basil, oregano, diced onions and garlic.
Dips: Black bean dip flavored with lime juice and cilantro is tastier than adding salt. When your recipes calls for sour cream or cream cheese choose the low-fat or fat-free varieties. Low-fat yogurt flavored with a bit of orange juice concentrate makes a great dip for fruit kabobs.
Gravy: Skip the lumps and lower the fat in your gravy by using a gravy separator to skim the fat. Add low-sodium, fat-free chicken broth if desired.
Sweet Treats: Turn your two-crust pie into a fruit crisp instead by eliminating the top pie crust. Choose pumpkin over pecan pie and slice 300 calories. Use sugar substitutes like Splenda, low-fat or skim milk and egg whites for pie prep when possible. Phyllo dough makes a great light and fluffy base for desserts too. You can cut some fat in cakes, bars and muffins by replacing half the butter in your recipe with applesauce, mashed bananas or canola oil which is healthier for your ticker than butter.
With a little trade-off here and there you can still enjoy your holiday favorites and stay on Santa’s nice list. Have a Happy and Healthy Holiday Season!
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