FOOD vs. THE SCALE – A BALANCING ACT
Welcome to another WELLNESS WEDNESDAY everyone. Believe it or not, it’s December already and the holidays are in full swing. Thanksgiving may be behind us, but now we face a rush of December celebrations and plans for the New Year.
It’s a wonderfully festive time filled with food, fun, family and friends. And if you’re anything like me, you may find yourself constantly trying to balance all the festivities – and yes, the food – with the intent to stay healthy and not stray too far from a healthy diet.
Many people spend the holidays in fear of food and overeating and, therefore, refuse to enjoy any of the culinary joys of the season. Others resolve themselves to a few weeks of indulgence only to redeem themselves with a resolution to get back on track when the New Year arrives.
But these extremes are tough to live by. So, why not find a nice easy compromise between the two that will totally satisfy your taste buds and keep your health in check? And to that end, I just happen to have a few suggestions.
PRACTICE MINDFUL EATING
When you sit down to eat, don’t be distracted. Pay attention to your food. Appreciate each dish and allow yourself to savor the sights and smells of your food as well as the flavor. First, use your sense of sight to take note of the colors, arrangements and patterns of the food on your plate. Then use your sense of smell to take in the aromas of spice, heat and herbs. Then allow your taste buds to savor the fabulous flavors before you. Enjoying the entire experience with all your senses will encourage you to eat more slowly and consume less.
DON’T COOK HUNGRY
We all love to taste-test our culinary efforts. A bite or two here and there is necessary for achieving that perfect dish for friends and family. But don’t eat half the meal in the process. Try having a light snack before you start cooking. Maybe some fruit and low-fat cottage cheese. Perhaps a handful of whole wheat crackers. Have some tomato juice, a hard-boiled egg, some yogurt or a cup of hot soup handy. These are simple hacks that will keep hunger pangs out of the kitchen and keep you focused on the cooking.
BALANCE FIRE WATER WITH WATER
Who doesn’t love a holiday cocktail? I know I do! So, here’s a little weight-friendly tip to keep you from getting tipsy while still sharing some holiday cheer. For every alcoholic beverage you have, follow it with a non-alcoholic beverage. Try a little cider or sparkling water. If you’re good at juggling, you could even have a cocktail in one hand, a glass of water in the other and alternate sips. Keep in mind that wine and champagne are easier on the waistline than hard alcohols, and club soda is a calorie and sugar-free mixer perfect for any occasion.
STAY HYDRATED
Sometimes when we feel hungry it really has nothing to do with a lack of food. You see, when we become dehydrated our body can become confused and will send a signal to our brain that it’s hungry. These false hunger cues are hard to ignore and before we know it, we’re reaching for the nearest snack. However, we can avoid this unnecessary eating if we drink 8 ounces of water every one to two hours which will keep our bodies evenly hydrated throughout the day. By doing this, when we feel hunger, we’ll know it’s the real thing.
MANAGING THE BUFFET
What to do when you’re faced with tables and tables of food at that holiday soiree? First, take a tour. Survey the choices. Then take a plate and start with vitamin-rich veggies, nuts, fruit and grilled proteins. Shrimp is a great choice here, as is chicken, turkey or fish. Then give yourself permission to indulge in that one item you just can’t live without and move on. Remember that foods high in fiber and protein will satisfy your hunger and keep you feeling full for hours.
SAY YES TO DESSERT
The holidays are special, and they scream for celebration! Accordingly, dessert should never be off limits. Denying ourselves will only make us feel deprived. So, have a piece of that chocolate. Try a cookie. Take a slice of that pie or cake, but don’t eat all of it. Just a few bites of dessert will satisfy the most persistent sweet tooth. Take each bite slowly, chew thoughtfully, and savor the flavor. Trust me. A little bit of sugar and sweetness will go a long way.
The holidays are meant to be shared, enjoyed and celebrated. And festive food is a huge part of that celebration. So have fun and partake in your favorite foods at this special time of year. Just keep the word “moderation” and these few food hacks in mind, and you’ll have no trouble at all balancing a good time with good health.
Thanks again for joining me everyone. Have a wonderful December and until next time, stay in GOOD HEALTH and . . .
TAKE THE COURSE AND TAKE CHARGE!
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