{"id":1737,"date":"2015-11-23T09:02:57","date_gmt":"2015-11-23T15:02:57","guid":{"rendered":"http:\/\/wholeperson.com\/blog\/?p=1737"},"modified":"2023-04-27T10:07:18","modified_gmt":"2023-04-27T16:07:18","slug":"avoid-holiday-overeating","status":"publish","type":"post","link":"https:\/\/wholeperson.com\/blog\/avoid-holiday-overeating","title":{"rendered":"Holiday Eating"},"content":{"rendered":"<h2>How to Enjoy Healthy Holiday Eating<\/h2>\n<p>Yum. The holidays are almost here. I can smell the cookies baking, the turkey, the Christmas ham, the mince pies, apple pies, pumpkin pies, sweet potato pies, chocolate pies&#8230;yum yum!<\/p>\n<p>On the other hand, I&#8217;ve just knocked off a few pounds and I don&#8217;t want to put them back on with an orgy of eating. Thanksgiving is at my daughter-in-law&#8217;s this year, and I really don&#8217;t want her to feel insulted because I didn&#8217;t eat the things she made specially because our side of the family likes them. It&#8217;s enough to ratchet my holiday stress up another notch.<\/p>\n<p>So&#8230;I went hunting for some tips to keep holiday eating reasonably healthy. I found these seven from Dr. Lisa Young of the Huffington Post. She says:<\/p>\n<p>&#8220;Here are some tips that I&#8217;ve successfully used with clients in my nutrition counseling practice. Even if you just incorporate a few of them into your daily routine, you are taking a step in the right direction, and by the new year, these small steps may develop into full-fledged habits.<\/p>\n<ol>\n<li><strong> Eat structured meals.<\/strong><\/li>\n<li><strong> Pack a healthy snack.<\/strong><\/li>\n<li><strong> Indulge in favorite treats sparingly and watch your portions.<br \/>\n<\/strong><\/li>\n<li><strong> Stay hydrated.<\/strong><\/li>\n<li><strong> Include plenty of fruits and veggies<\/strong>.<\/li>\n<li><strong> Stick to your exercise routine.<\/strong><\/li>\n<li><strong> Don&#8217;t fret. Tomorrow&#8217;s a new day.&#8221;<\/strong><\/li>\n<\/ol>\n<p><a href=\"http:\/\/www.huffingtonpost.com\/dr-lisa-young\/7-holiday-eating-tips-to-_b_6356614.html\">Click here to read the details.\u00a0<\/a><\/p>\n<p>Here are some strategies from <em>Real Simple:<\/em><\/p>\n<ul>\n<li><strong>The Strategy:<\/strong> Bring Your Own Food. Contribute a healthy dish to a gathering to ensure there\u2019s something you can indulge in.<\/li>\n<li><strong>The Strategy:<\/strong> Don\u2019t Go Hungry to the Mall. To cut down on the lure of the food court, never go to the mall on an empty stomach.<\/li>\n<li><strong>The Strategy:<\/strong> Keep Track of What You Eat. Maintain a food diary to help you stay committed to your goals during this risky eating period.<\/li>\n<li><strong>The Strategy:<\/strong> Eat Before Going to a Party. Before going out, have a healthy snack to curb your appetite.<\/li>\n<li><strong>The Strategy:<\/strong> Keep Healthy Snacks at the Office. Stash healthy foods in your desk at work so you\u2019re not as tempted by the treats piling up at the office.<\/li>\n<li><strong>The Strategy:<\/strong> Manage Portion Size. Take sensible portions so you don\u2019t end up eating too much.<\/li>\n<li><strong>The Strategy:<\/strong> Control Your Environment. At a big sit-down supper, be the last one to start and the second one to stop eating.<\/li>\n<li><strong>The Strategy:<\/strong> Keep Up the Exercise. Schedule time for exercise and stick to it. It can be a little shorter, but don\u2019t skip.<\/li>\n<li><strong>The Strategy:<\/strong> Choose Your Indulgences. Eat those things that are unique to the holiday and choose reasonable portions.&#8221;<\/li>\n<\/ul>\n<p><a href=\"http:\/\/www.realsimple.com\/health\/nutrition-diet\/healthy-eating\/eat-healthy-during-holidays\/choose-indulgences\">Click here to read it all.\u00a0<\/a><\/p>\n<p>Here are some healthy substitutes my family is trying this year. We got some of them from last year&#8217;s Canadian posting for a more healthy holiday.<\/p>\n<ul>\n<li>Green beans lightly sauteed in cooking spray and tossed with slivered almonds and lemon.<\/li>\n<li>Oven roasted root veggies turn out beautifully if you remember to cut the vegetables the sizes appropriate to their fiberousness\u00a0They should then cook evenly. Use just a tiny bit of vegetable oil\u00a0instead of butter.<\/li>\n<li>You can substitute half of the butter in a cookie or cake recipe with applesauce or mashed bananas. They say pureed prunes work, too, but I haven\u2019t been that brave.<\/li>\n<li>Mashed sweet potatoes have more fiber and beta-carotene. Try buttermilk or milk instead of butter and cream and leave the marshmallows in the bag!<\/li>\n<li>Use whole grain breads for stuffing. Replace sausage with fruit, nuts, and veggies. Dried cranberries are our favorite.<\/li>\n<li>Try mashed cauliflower instead of mashed white potatoes. Use turkey broth instead of some of the butter. Don\u2019t make them too runny\u2026that\u2019s a dead giveaway to skeptical family members.<\/li>\n<li>Sodium\u2026use low sodium or no sodium whenever you can. Let folks add it at the table if they notice it is missing.<\/li>\n<\/ul>\n<p>From<a href=\"http:\/\/www.webmd.com\/diet\/top-10-holiday-diet-tips-of-all-time\"> WebMD<\/a>, the following tips collected by<a href=\"http:\/\/www.webmd.com\/kathleen-m-zelman\"> Kathleen M. Zelman, MPH, RD, LD,<\/a> as the <strong>Top 10 Holiday Diet Tips of All Time.<\/strong> Here is an excerpt.<\/p>\n<p>To navigate the party landmines with your healthy diet intact, you need a strategy. Experts agree: Having a plan in place will help you handle night after night of eating and drinking.<\/p>\n<p>&#8220;Think of your appetite as an expense account, and figure out how much you want to spend on drinks, appetizers, entrees, and dessert,&#8221; advises Michelle May, MD, author of\u00a0<em>Am I Hungry?<span style=\"color: #000000;\">\u00a0<\/span><\/em><em>What to Do When Diets Don&#8217;t Work<\/em>. She suggests giving yourself permission to enjoy your favorite foods &#8212; in sensible portions.<\/p>\n<p>To help you survive the seasonal parties without packing on the pounds, WebMD consulted diet gurus across the country for their best holiday diet tips. Here are their top 10 recommendations:<\/p>\n<ol>\n<li><strong>Trim back the trimmings.<\/strong><\/li>\n<li style=\"text-align: left;\"><strong>Wear snug clothes and keep one hand busy.<\/strong><\/li>\n<li><strong>Chew gum.<\/strong><\/li>\n<li><strong>Be a food snob.<\/strong><\/li>\n<li><strong>No skipping meals.<\/strong><\/li>\n<li><strong>Check out the party. Take some time to have a sparkling water and socialize.<\/strong><\/li>\n<li><strong>Add fun and games.<\/strong><\/li>\n<li><strong>Alternate alcohol with nonalcoholic beverages.<\/strong><\/li>\n<li><strong>Skip the appetizers.<\/strong><\/li>\n<li><strong>Limit the variety.<\/strong><\/li>\n<\/ol>\n<p>This is an article well worth reading in its entirety. <a href=\"http:\/\/www.webmd.com\/diet\/top-10-holiday-diet-tips-of-all-time\">Click here to go to read it.<\/a><\/p>\n<p>Certainly we can have a jolly holiday and enjoy the foods we love that bring warm fuzzies to us. We just have to remember the key is<strong> moderation<\/strong>.<\/p>\n<h1 style=\"text-align: center;\"><span style=\"color: #ff0000;\">Happy and Healthy Holiday Eating<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"<p>How to Enjoy Healthy Holiday Eating Yum. The holidays are almost here. I can smell the cookies baking, the turkey, the Christmas ham, the mince pies, apple pies, pumpkin pies, sweet potato pies, chocolate pies&#8230;yum yum! On the other hand, I&#8217;ve just knocked off a few pounds and I don&#8217;t want to put them back [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1759,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Holiday Eating","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[3],"tags":[],"class_list":["post-1737","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Holiday Eating - The Wellness Report<\/title>\n<meta name=\"description\" content=\"Yum. 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