DEL.ICIO.USResolve to eat healthy and exercise all year
Monday, December 08, 2008
The holidays may not seem like the ideal time to start a diet. After all, isn’t this the season when platters of cookies litter the office and neighbors invite you over for huge holiday buffets? Add to that the family celebrations with your aunt’s triple chocolate fudge and uncle’s rum soaked eggnog, and the holidays can be a minefield of fattening foods. But ask yourself “Is it really any different the rest of the year?” Every season brings its own timely temptations from Super Bowl Sunday’s snacks to Fourth of July fried chicken and ribs. So why not resolve to recognize these waist-widening challenges and learn to apply some slimming strategies when the landscape is fat with indulgent food choices.
Research shows that the most successful dieters — those who lose weight and keep it off for the long haul — practice healthy eating and exercise habits all year long. They don’t have New Year’s diet resolutions that lapse by Jan. 31 because they don’t make big promises that are impossible to keep. For instance, if you’ve ever vowed on Jan. 1 that “I’ll never eat ice cream again!” or “I’ll never order French fries again!” then you made one of the biggest New Year’s diet mistakes — biting off more than you can chew. Instead, set a time limit or portion limit. “I’ll only eat French fries once a month.” Or “I’ll only eat ice cream in a really small bowl.”
William Berry / AJC Special
Leftovers: Traditional turkey sandwich w/Dukes mayonnaise, lettuce & tomatoes for the Thanksgiving cookbook
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There’s no time like the present to make a fresh start and begin new healthier eating habits — even if you’re headed to a holiday party tonight! So hit the reset button and follow the FRESH start rules to help your hips survive the holidays.
Fresh Start Diet Rules
F- Freshen up your food life. Keep fresh fruit and other healthy snacks such as whole grain crackers, nuts and fresh veggies on hand at home. A handful of almonds or walnuts before heading out to a party can calm your appetite so you don’t dive into the buffet the minute you arrive. Stock your pantry with whole grain pastas and brown rice, and your fridge with lowfat or nonfat milk and yogurts.
R - Recognize barriers. It’s going to be tough to say no to holiday favorites like chocolate fudge and that creamy cheesy hot artichoke dip. Know your splurge foods and resolve to enjoy them in small quantities. Use a small plate to serve yourself. Research shows your mind will think it looks like a lot more food than the same amount on a large plate.
E - Enjoy the taste of eating right. Did you know that the deviled eggs, steamed shrimp, roast beef and chicken on skewers often served at holiday dinner parties are all diet-friendly lean protein choices? Feel free to add low-cal flavor with mustards, horseradish, cocktail sauce and salsas. Remember that some foods are actually allies in the weight loss war. Broth based soups, veggies, fruit and whole grains fill you up with out filling you out.
S-Start new habits. Keep a list of what you’re eating and drinking for a few days. Be as specific as possible on types of foods and amounts. Don’t know what a cup of mashed potatoes looks like? Get some measuring cups out and become familiar with portion sizes. This snapshot will help you keep track of overeating, and while you’re at it write down your physical activity. Did you take the stairs instead of the escalator at the mall? That counts, too!
H-Have a plan. Eat breakfast. Schedule time to take a walk or go to that yoga class. If you’re going to a potluck bring the salad or vegetable side dish. If Friday involves a big dinner party, eat less on Thursday and walk more on Saturday. If it’s a three-hour car ride to Grandma’s pack fresh fruit and a turkey sandwich for the road so you don’t have to stop at a fast food joint. Save the calories to enjoy holiday treats when you get to Grandma’s. Successful long-term weight control is a balancing act.
Keep in mind that most people gain about one pound over the holidays. That doesn’t sound like much, but if you don’t lose it, after 10 years that’s 10 pounds. If you maintain your weight this time of year, that’s great! You won’t even need a New Year’s diet resolution.
If you’d like to share your healthy holiday eating tips I’d love to hear them. Please e-mail me through my Web site, www.carolynoneil.com, or visit my blog: www.dishondieting.blogspot.com.
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