It’s that time of the year!!!! Let the celebrating begin!!! Parties, alcohol, Aunt Marge’s sweet potato pie-so many choices; soooooo many goodies!!! JENerationFIT would like to give you some suggestions for getting through the holiday celebrations without gaining those holiday pounds.
You’ve heard it before, “Fail to plan, plan to fail!!” it really is that simple. It is imperative to plan your holiday healthy eating similar to how you plan to get your holiday shopping done. Just like you have set time aside to figure out when you’ll be hitting the stores, I want you to plan your next 30 days of eating the same way. You know which parties you’ll be going to, you know about the office goodies and you know about Aunt Mary’s fruit cake! These are no surprises!!!!! Let’s talk about mapping out your plan.
First step is to keep the plan realistic. Make weight maintenance the goal or a weight gain of no more than 2-3 pounds.
Next, sit down and map out your current workout schedule. Some of us have a strict stick to it regime and others have a fly by the seat of your pants philosophy. Either method, it’s important to see on paper what you are currently doing in order to know what you need to do to meet your weight goals.
Next, keep a food journal for 2 week days and 1 weekend day. Again, you’ll need to know what you’re currently eating so you’ll know where room can be made for those holiday indulgences.
Next, fill in your calendar, day planner or blackberry whatever it is you live and die by, with all of your holiday meal invites.
Next, fill in your calendar with your planned workouts. First though look at your current workout schedule you mapped out. Remember the following:
Adherence to your current workout schedule + current eating style + holiday indulgences = weight gain
Current workout schedule + added workout time+ modified eating style + holiday indulgences = weight maintenance
Add a time frame for each day dedicated to your workout and I want you to add 15 minutes to each workout. You must pick an actual time slot in your calendar, not just the day. So if it is normal for you to workout at 5 am, then block off 5 until whenever for your workout. If you are new to working out or you are one of our angels who plan their workouts by the seat of their pants (you know who you are ) then you must pick a time slot that you will make a commit to.
Next, I want you to review your calendar for the upcoming parties and events that are planned. I want you to give some real thought and consideration to the food that will be served at the events.
At home parties: Maybe you’ve waited all year for Grandma’s pumpkin pie or your sister’s famous stuffing, so make an effort to pick and choose your indulgences wisely. If you’ve waited all year for your sister’s stuffing why fill up on store bought cookies? Before you’re confronted with holiday eats, determine your favorite holiday foods and enjoy them modestly, forgoing the holiday eats that aren’t that appealing. Figure out your favorites, and which holiday indulgences don’t do much for you. This is also a wise strategy to use when holiday celebrations are held over multiple days. Pick and choose your favorites through the foods that will be served. Love your sister’s stuffing, have it on Monday’s celebration. Maybe you are not crazy about your aunt’s stuffing but love her mashed potatoes. Ok-have her mashed potatoes at her event but forgo the stuffing. But do not have stuffing and mashed potatoes at both events. This also goes for alcoholic beverages – watch your intake or skip drinking altogether and spend the calories on once-a-year holiday foods.
Restaurant celebrations: Go online for the menu or call ahead and ask what will be served for the specific party you’ll be attending. This way you can put some thought into your choices and be prepared for when you get to the event. Also, never go to the event hungry. Eating a small snack will save you hundreds of calories by eliminating bad choices and overeating due to being overly hungry. When perusing the menu put some thought into the food being served. Is it the best Italian restaurant around? Then think about a meal that you wouldn’t normally be able to have. Is it the best seafood restaurant? Again, order and indulge in something that you may not get again for awhile.
Finally, I want you to make dietary adjustments on the days that the celebrations take place or on the days when you’ll be indulging in the baskets of holiday joy!!! You know what you normally eat based on the food journal I asked you to keep for the 2 weekdays and 1 weekend day, so you’ll now have a road map on what to adjust. If you realize that you pick up a box of generally healthy cereal, pour it into a bowl and throw some milk in it then try this: Measure out an actual serving; use skim milk if you aren’t already doing so and add fresh fruit. When it comes to lunch time simply eat less than you normally would and maybe add a piece of fruit two hours later just to curb any hunger pangs. Simple adjustments like these add up big time!!!
Maintain healthy habits
Keep your fridge and pantry stocked with wholesome choices. Fruits, vegetables, whole grains, lean proteins and low-fat dairy products should make up the basis of your regular diet. Fill up on these healthy choices so that you’ll be less likely to stuff yourself with the unhealthy foods at the events you’ll attend.
Enjoy your food