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Holiday Survival Tips from My Nutritionist

December 13th, 2012 No Comments

Hilary says you CAN have fun and still be healthy over the holidays.  Here are her tips for survival:

Before the Parties

Do NOT skip meals!! You know when people say, “Oh I’m not eating lunch because I’ve got this party tonight, and I know I’ll eat there!” WRONG!  Do NOT go to the party hungry. Try eating something before hand like a think thin bar so that you don’t go in hungry!

At the Parties

Do NOT hover around the food table. Get a small plate, put what you want on it, and walk away! Work the room, talk to people—focus on the company rather than the food.

  • Put protein on your plate FIRST!! Start with protein and then move to rich vibrant colors.
  • Rather than loading your plate the first time, put a little on, and if you want more later, you can always go back.
  • Be picky!! Passed hors d’oeuvres are small, but they add up FAST. To avoid eating 2,000 calories worth of cheese puffs, limit yourself to 3 you love—if you can, pass on the crab cakes and other fried fare.
  • If you’re at a sit-down dinner party, cut your first helping in half. That way, you can enjoy seconds (and your host or hostess will feel good about that), and the total amount of food you eat will be about the same as a normal-size portion.

Be Smart About Alcohol 

Keep your calories and your buzz under control!

  • A single shot of vodka, gin, or rum with club or diet soda and a squeeze of lime is about 100 calories.
  • Low-cal options like light beer or wine have fewer than 150 calories per serving. They’re perfect if you sip one all night.
  • If you’re the type to make several trips to the bar (no judgments!), ask the bartender to fill your glass halfway each time to keep your total intake down.
  • Champagne or pink Prosecco are both great options. Not only are they low on the calorie chart—80 to 120 per glass—but you’re more likely to sip rather than guzzle.

Holiday Shopping Snack Attack

Ohhhh the mall food court! All of the gift decisions you face at the mall will make you more vulnerable to temptation at the food court so keep things in your purse.

  • Pack Snacks! 30 pistachios or 24 almonds in a Ziploc bag with two dried plums or apricots, or even some turkey jerky or a snack bar like Think Thin—get protein—it’ll keep you full.

Holiday Special Treats

Why are we such suckers for holiday desserts? The scarcity theory: things we think are in limited supply, are more desirable to us than non-scarce items.

Holiday-themed coffee drinks and sweets are often more caloric than regular ones, so stick to the basics: add your own cinnamon to your every day coffee or drizzle your own vanilla or peppermint extract.

Fast Food At Home

We get it, you’re busy! This means less time to prepare meals, so you may be tempted to eat at the drive through for convenience.

  • Making recipes in advance that you can store in the freezer to reheat for dinner on busy evenings.
  • Crock pot dinners are another good option for protein then just add steamed veggies.

Get your Protein Early

Eat a protein-based breakfast. Healthy proteins and good fats will give you an energy boost in the morning and prevent cravings later in the day.

  • Try a whole boiled egg or some salmon with avocado instead of cereal or toast.
  • Use nut butter like almond butter on Ezekiel or gluten free toast.
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