tilltheend
MuscleHead
- Nov 22, 2011
- 459
- 27
Tips For Getting Through The Holidays
Author: Bry Jensen
The advent of Thanksgiving commences the holiday season; a time for togetherness, giving, and of course, lots of delicious dinners and desserts. What is a health oriented individual to do when it seems everyone else is indulging?
The holiday season is a difficult time to stick to health goals as we all know -- certainly contributing to the upcoming New Years' Resolutions surrounding wellness. But this does not mean we should throw our carefully crafted discipline to the wind! So in light of the approaching holiday challenges, I present to you my survival tips for making it through the holidays with a clear conscience, no guilt or regrets, and less worries for your waistline.
Don't go hungry. Temptation is much easier to resist if your stomach is not growling at you. Save overindulging later by eating breakfast and lunch on holiday dinner days. This way, you will not feel ravenous while selecting what you put on your plate.
Watch portion sizes. Follow the Plate Proportion Rule: Protein and carbs should make up 1/4 of your plate, whereas veggies should take up half. By setting a visual guideline for yourself, you will prevent overindulging on filler such as mashed potatoes and gravy, and ensure you get a serving of vegetables that you may have otherwise passed on. Fill your plate reasonably, and avoid seconds. The second helping will not taste better than the first!
Be condiment conscious. Have your vegetables without the cheese sauce and your meat without the skin or fat. The slimmer alternatives are just as delicious, and you will save an enormous amount of calories. Do not add extra salt, and you will avoid bloat. NO Gravy! Gravy is as empty in nutritional value as a soda, and just as potent in calorie content. Avoid!
Eat slowly. Allow your mind the time it requires to communicate appetite satiety to the rest of your body. Holidays are often culprits of overeating, given the tendency to enjoy as much as we can, as quickly as we can. Everyone has had the experience afterwards of "I ate too much!" Avoid this by savoring your food, and reap the rewards.
Do not consume empty calories. Liquids, such as wine, beer, juice and soda, contain no nutritional value. Each is filled with sugar and calories that we often not even considered when we eat. Save these calories for the food; stick with water. Not only will you be able to enjoy more, but water consumption will help you feel more full.
Stick to your guns. Aunt Mabel shouldn't guilt you into having her famous cheesy potatoes if they are not part of what you have allotted for your planned plate. Remember that these are your goals, and what someone else does, or says, does not affect you. Only you have the power to improve yourself. Do not give that up!
Have some. Just be wise. Remember that indulging every now and then is perfectly acceptable! In fact, it has been shown that those who 'cheat' occasionally, are more likely to stick to their diets in the long run. This is a result of satisfaction; it is easy to resent your healthy choices if you receive no enjoyment.
Like a child who knows good behavior will earn him periodic privileges, we can accept our parameters, if the payoff is worth it. In the end, if you choose this option, just be wise about your choices. The piece of pie may not turf your results, but a whole pie and whipped cream might. Be reasonable.
To conclude, I hope everyone has a wonderful holiday season, and I look forward to any comments or tips you might have about how you make it through the holidays in a healthy way!
Author: Bry Jensen
The advent of Thanksgiving commences the holiday season; a time for togetherness, giving, and of course, lots of delicious dinners and desserts. What is a health oriented individual to do when it seems everyone else is indulging?
The holiday season is a difficult time to stick to health goals as we all know -- certainly contributing to the upcoming New Years' Resolutions surrounding wellness. But this does not mean we should throw our carefully crafted discipline to the wind! So in light of the approaching holiday challenges, I present to you my survival tips for making it through the holidays with a clear conscience, no guilt or regrets, and less worries for your waistline.
Don't go hungry. Temptation is much easier to resist if your stomach is not growling at you. Save overindulging later by eating breakfast and lunch on holiday dinner days. This way, you will not feel ravenous while selecting what you put on your plate.
Watch portion sizes. Follow the Plate Proportion Rule: Protein and carbs should make up 1/4 of your plate, whereas veggies should take up half. By setting a visual guideline for yourself, you will prevent overindulging on filler such as mashed potatoes and gravy, and ensure you get a serving of vegetables that you may have otherwise passed on. Fill your plate reasonably, and avoid seconds. The second helping will not taste better than the first!
Be condiment conscious. Have your vegetables without the cheese sauce and your meat without the skin or fat. The slimmer alternatives are just as delicious, and you will save an enormous amount of calories. Do not add extra salt, and you will avoid bloat. NO Gravy! Gravy is as empty in nutritional value as a soda, and just as potent in calorie content. Avoid!
Eat slowly. Allow your mind the time it requires to communicate appetite satiety to the rest of your body. Holidays are often culprits of overeating, given the tendency to enjoy as much as we can, as quickly as we can. Everyone has had the experience afterwards of "I ate too much!" Avoid this by savoring your food, and reap the rewards.
Do not consume empty calories. Liquids, such as wine, beer, juice and soda, contain no nutritional value. Each is filled with sugar and calories that we often not even considered when we eat. Save these calories for the food; stick with water. Not only will you be able to enjoy more, but water consumption will help you feel more full.
Stick to your guns. Aunt Mabel shouldn't guilt you into having her famous cheesy potatoes if they are not part of what you have allotted for your planned plate. Remember that these are your goals, and what someone else does, or says, does not affect you. Only you have the power to improve yourself. Do not give that up!
Have some. Just be wise. Remember that indulging every now and then is perfectly acceptable! In fact, it has been shown that those who 'cheat' occasionally, are more likely to stick to their diets in the long run. This is a result of satisfaction; it is easy to resent your healthy choices if you receive no enjoyment.
Like a child who knows good behavior will earn him periodic privileges, we can accept our parameters, if the payoff is worth it. In the end, if you choose this option, just be wise about your choices. The piece of pie may not turf your results, but a whole pie and whipped cream might. Be reasonable.
To conclude, I hope everyone has a wonderful holiday season, and I look forward to any comments or tips you might have about how you make it through the holidays in a healthy way!