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:

  1. 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.
  2. Take a catnap to avoid being tired therefore overeating & craving.
  3. Add an extra cardio work-out that week.
  4. Eat healthfully the week before going to a party.
  5. Bring your own food or dessert that you can eat.

At the party:

  1. 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.
  2. If you don’t like a food you’re eating, don’t finish it.
  3. Chew slowly, really taste each bite and put your fork down regularly.
  4. Leave an empty space on your plate between each food item.
  5. Put everything you eat on a plate including that one piece of chocolate.
  6. Keep an arm’s distance or more from the food table when standing around talking.
  7. Focus on other things but food-conversation, music, dancing, games, etc
  8. 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    


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