Page 36 - Dr. Nisha Bunke

Transitions with Carol LeBeau

Holiday eating tips….

Whew! party or dinner…DO NOT starve yourself all day in anticipation.
Phase One of the holiday eating frenzy is over! I’m happy to You’ll arrive feeling ravenous and end up eating everything in
report, I made it through the Thanksgiving turkey, stuffing, green sight. Instead, graze on healthy snacks throughout the day and
bean casserole, cranberry Jello- mold, pumpkin pie and my you’ll be less likely to overindulge.
personal favorite--whipped cream--relatively unscathed. By the
end of the weekend the scale revealed an increase of just under a 4. Plan ahead. If you’ve got some big-eating events planned over
pound! the holidays, how about scheduling some healthy-eating days in
advance. This really works for me. It doesn’t have to be “all or
I don’t know about you, but that’s a major victory for me! Most nothing.” With a little pre-planning, you really can manage your
36 of the year, I’m pretty disciplined when it comes to my diet and diet.
exercise routine. But like millions of Americans, the annual more
than month-long holiday eat-a-thon leaves me feeling bloated and 5. Be wary of sugary foods. Rich, sugary foods actually make
bummed. us crave more rich, sugary foods. Sounds like a cruel joke, but it’s
true. I’ve been there--bloated and nauseous from overindulging-
At least I’m not alone. According to a recent Weight Watchers -promising myself to never eat again! Two hours later I’m back in
report, Americans gain, on average, between seven and ten the kitchen picking at leftovers. Don’t get the cycle going in the
pounds between Thanksgiving and the start of the New Year. first place and you’ll have fewer cravings.
Well, NOT THIS YEAR! No way! I refuse to start 2017 feeling 6. Stock up on healthy snacks. When holiday food-shopping,
flabby and frustrated as I try to squeeze into my favorite jeans. toss some healthy stuff into your cart. Munching on things such
This year I’m going to fight back! as raw veggies, low-fat yogurt, hummus and pita bread can keep
you from rummaging around in the rum balls.
Want to join me? Here are a few healthy eating tips that helped
me through the first round of the holiday food fight. Give ‘em a try. 7. Speaking of alcohol… Don’t forget. Alcohol is fattening too!
Then let me know whether they help YOU down the home stretch. That innocent-looking glass of sparkling wine or bottle of craft
beer has hidden calories--lots of them. Try low-calorie beers and
1. Exercise. I know. Tell me something you don’t know. But this wines...or trick yourself, like I do! Pour sparkling water into a wine
tired old advice really works. Fact is, if you don’t move enough glass and it can seem just as festive as the real deal!
to burn the calories you take in, YOU WILL GAIN WEIGHT. So
make the decision to just do it! Use some of that extra time off 8. Be assertive. This is important: Don’t feel as though you have
work, or as a break from lengthy family gatherings to squeeze in to say yes to every offer of food and drink. If you’re not hungry,
a workout or brisk walk. Block out time on your calendar the way just say so. You’re in charge of what goes into your body!
you would a doctor appointment, church event or holiday party.
Exercise a little during the holidays and you won’t have to start all 9. Along the same lines… Leave what you don’t want. Or better
over in January. yet…start out with less and you can always add more. You are
not obliged to “clean your plate.” When you feel full…stop eating.
2. Review your cooking methods. There are so many ways to Simple.
prepare food more healthfully. Instead of frying, grill your food.
If you’re roasting, use low-calorie spray oil. (every little bit helps!) 10. Have fun! Focus on the activities, traditions and relationships
Try steaming your veggies to retain nutrients and flavor. Use that “feed” you emotionally and spiritually and you’ll be less likely
lower-fat ingredients whenever possible. Most won’t even notice to focus on the food!
the change!
God Bless you…and Happy Holidays!
3. Eat regularly! This one really works! If you’re going to a big