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Clinical nutritionist Donna Brown, M.S., offers a guide to healthy eating strategies. Look good and feel good this holiday season!
‘Tis the Season! Festive spirits abound, along with holiday parties, family gatherings, company celebrations and goodies galore. The groaning table of treats, favorite comfort foods and boozy drinks that we dream of all year long is back. We give ourselves permission to indulge now and believe we will lose weight in January.
Guys, try something else this year and avoid the Un-Fab Five by re-thinking our excessive tendencies. Try these tips instead:
- Use the 90/10 rule: Eat healthy 90% of the time and eat what you crave 10% of the time. This goes a long way in taking a few liberties and complying with a healthier eating plan.
- Don’t skip meals the day of the holiday dinner or party or you might as well kiss your self-control good-bye!
- Eat a protein snack before the dinner that will provide much needed energy and keep your resolve going until dinner is served. Grab an egg, a small handful of nuts, a cup of vegetable based soup, an apple with nut butter, or a plain Greek yogurt.
- Eat low-glycemic foods that will not cause your blood sugar to rise quickly and crash—making you even hungrier! Low glycemic foods include all vegetables plus protein and fat containing foods.
- Hydrate properly beforehand to keep up energy, mood, and self-control.
- Slow it down! Don’t grab every treat in sight! Retrain yourself to look over the buffet, fill your plate with veggies and lean protein choices first and then take smaller portions of starches and sweets, if at all! Chew your food! Take two bites of dessert or a favorite food instead of the whole thing and you may feel satisfied.
- Weigh yourself in the morning. Face your weight and keep the number you want to weigh in mind when the dessert tray or the next bottle of beer is passed around.
- Scare yourself a bit. Taking off five pounds is no picnic and much harder than passing up the pie!
Donna Brown, M.S., is a clinical nutritionist in private practice in Fairfield, CT. The Nutrition Kitchen offers personalized programs for nutrition and aging, healing nutrition, weight management, sports nutrition, food coaching and overall wellness with the goal of feeling healthier and more vibrant into the decades. www.nutritionkitchenusa.com