Avoiding holiday Pounds-Part Two

Much of the weight gain that occurs during the holidays doesn’t even take place at the dinner table. It happens as a result of the increase in highly caloric snacking that takes place during the holidays. Just like the Halloween candy that seems to hang around from late October until Thanksgiving Day, cookies, candies with a seasonal theme, cakes and pies all become a part of the holiday festivities. These foods are more common and more available during holidays in between the family feasts where they are generally considered dessert. Therefore, keep highly caloric snacks out of sight or at least out of easy reach and keep more healthful and less caloric snacks such as vegetables with low-fat dips and a variety of fruits within easy reach. Again, higher levels of “nutrient density” will be the result as well as lower levels of total caloric consumption.

As with any meal, but particularly with holiday meals, second helpings are NOT a requirement. There appears to be a much greater tendency to opt for a second helping on special occasions. Perhaps it’s because we want the host or hostess to feel good about their efforts and so we eat more than we need. Or perhaps it’s an easy excuse to overindulge. More than likely, it happens as a result of eating the first servings too quickly before the stomach has a chance to indicate that it is full. By the time the second helping is history, it’s too late and that uncomfortable feeling of being “stuffed” starts to replace the joy of sharing a meal with the family.

When it’s time for dessert, keep initial portions small and remember that eating it all, like second helpings, is also NOT required. Use low fat toppings (preferably without hydrogenated oils). Sweeten cookies and cakes with fruit juices, where possible, instead of sugar or simply reduce the sugar in the recipe. A typical butter cookie recipe results in a cookie that contains nearly 100 calories each! Most of these calories are from butter and sugar so reducing each of these ingredients by just a small amount can help to keep caloric intake at a minimum.

Finally, make exercise a regular part of the holidays. Generally, a holiday means additional time off and even though there is much to do, make some time for yourself to continue, start or RE-start your fitness program. Not only will it help to keep those extra calories from creeping up on you, it is a great way to help reduce some of the stress that seems to occur during what should be an enjoyable time of the year.

So enjoy the holidays and make the focus of the holidays the time that you spend with your friends and loved ones. Being stuffed should be reserved for the turkey! Enjoy!

I’m Dr. Paul Kennedy and that’s the Be Fit, Stay Fit “Topic of the Week”. Good luck with YOUR program! I KNOW you can do it!

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