HOW TO DECREASE CALORIES DURING THE HOLIDAYS
Enjoy eating without guilt. If you overeat at one meal, move on and eat better for your next one. Celebrations are about family & friends not food as the focus.
Remember: balance, moderation and variety are the keys to health.
Delete the word “DIE”t and CHEATING from your vocabulary.
Before going to a party:
- Never go hungry- have some nuts, fruit, veggies, broth-based soup, hard-boiled egg, hummus, lo-fat cheese or yogurt, vegetable juice or protein shake. Also, drink 1-2 glasses of water.
- Take a catnap to avoid being tired therefore overeating & craving.
- Add an extra cardio work-out that week.
- Eat healthfully the week before going to a party.
- Bring your own food or dessert that you can eat.
At the party:
- Choose a small plate and stroll around the buffet table to selectively choose your favorite must-have foods & desserts first. Then choose small portions of your favorite foods to taste only. (2 cupped handfuls) Fill ½ your plate with raw veggies to fill up on. Take a 20 minute break before refilling your plate. This will tell your brain you’re full so when you go back for seconds you will choose less high sugar/fat foods.
- If you don’t like a food you’re eating, don’t finish it.
- Chew slowly, really taste each bite and put your fork down regularly.
- Leave an empty space on your plate between each food item.
- Put everything you eat on a plate including that one piece of chocolate.
- Keep an arm’s distance or more from the food table when standing around talking.
- Focus on other things but food-conversation, music, dancing, games, etc
- Beverages: Drink them out of a tall slender glass, consider champagne vs wine or mixed drink, light beer, diluted fruit juice, sparkling water with a splash of cranberry juice and lemon.
Set your family or individual goals on balancing: stress, exercise, eating and getting your sleep
Iris Rosenfeld, DC
25255 Cabot Rd Ste 110
Laguna Hills, Ca 92653