The holiday season brings us together with our loved ones and friends. Unfortunately, it also brings us together with food...lots and lots of tasty but high calorie foods that can wreak havoc on our fitness and training plans. With bountiful supplies of holiday goodies awaiting our indulgence, it's no surprise that many Americans can gain upwards of 5-10 pounds in just a matter of weeks. Here are a few thoughts on how to enjoy the holidays, including the food, without ruining your chances of a personal best time at that first big event this spring.
- Don't go to get-togethers hungry: Don't starve yourself early in the day in attempt to make room for overindulgence! When you're hungry, your rational brain will struggle against – and probably fall victim to – the more primal impulses that say, eat! What's more, you'll crave exactly the foods that are most fattening: sugars, fats, and simple carbohydrates. Instead of showing up hungry, have a sizable meal 2-3 hours before the party. It will be easier to limit yourself to one or two reasonably-sized indulgences – say, a serving of turkey and a (very small) serving of those delicious-looking sweet potatoes – instead of stuffing yourself.
- Be wary of holiday beverages: Lattes, mochas and egg-nog all sound great when gathered with the family around a roaring fire. But they are usually high in calories with very little nutritional value in return. They also don't make you feel full the way solid food does, making it difficult for you to judge how much to eat. Surprisingly, a good drink choice is hot chocolate made with fat free milk without whipped cream. Remember, also, that alcoholic drinks are usually high in calories, too: use water, club soda, artificial sweeteners or low-calorie juices instead of traditional mixes.
- Be aware of screen time: Football season is in full swing, and the theaters are full of year-end blockbuster movies. Great fun, to be sure, but extended time in front of a screen is terrible for your diet. Not only are you not moving, but you're usually sharing popcorn, or chips and guacamole, or beer and soda. People eating in front of a screen will often eat 50% or more calories than when eating at a dinner table. To help keep your waistline in check, limit your TV time to a few hours, with any "extra" time allowed only if you watch while spinning on a stationary bicycle or jogging or walking on a treadmill.
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Indulge Intelligently: When eating holiday food, make healthier, lower-calorie choices:
- Skinless white meat instead of dark meat
- Turkey broth rather than gravy
- Apple pie instead of cherry or pecan pie (depending on ingredients)
- Real cranberries rather than cranberry sauce
- Stuffing made with chicken broth instead of butter
- Develop a plan with a professional: at OptumHealth Performance, we can help you have a healthy holiday season. By testing your resting metabolic rate (RMR), you can learn just how much you can afford to indulge. Our Registered Dietician can help you develop a personalized eating plan to keep you in optimal shape before the start of the spring and summer seasons. Finally, if you have any big events coming up (marathon, Ironman, etc.), we can develop pre-race and race-day nutrition plans to help you perform at your best. Contact us to set up an appointment today at 952-769-2060 or visit www.OptumHealthPerformance.com
For informational purposes only. You should consult an appropriate health care professional to discuss whether the information herein is right for you.
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