Here come the holidays. Starting at Thanksgiving and continuing through New Year's Day, we are constantly tempted by the most enticing treats under our most vulnerable circumstances. We may dodge the fudge at the office party only to succumb to a mother’s plea to have one more piece of homemade pumpkin cheesecake. We might gracefully say no to the butter cookies offered at a neighbor’s open house only to cave at the sight of the desserts on a buffet that evening. Then there are the guests coming over and the treats at the holiday craft fair. So what’s a partygoer to do? Elizabeth Somer, a registered dietitian, was invited on the “Today” show to share some survival tactics for enjoying the festivities without sacrificing your waistline.
It's hard to 'just say no' to food this time of year
People do gain weight over the holidays. The good news is that it's not as high as the seven pounds that has received so much press. It's close to one or two pounds. The bad news is that we don't tend to take that weight off, so it accumulates over time, leading to a 10- to 20-pound weight gain each decade.
What! We can’t eat all those goodies for the holidays?
Food is an important part of these festivities. The key is to preserve the tradition and avoid the binge. This is the season to splurge, not on endless trays of fudge and cookies, but rather on the real meaning of the holidays — enjoying the company of others. That means putting food in its place. Mindlessly inhaling a third helping of stuffing won't satisfy your soul and build memories like holding grandpa's hand during the Super Bowl or the belly laughs with your sister in the kitchen.
How do we put that philosophy into practice?
Nurture the spirit of giving by planning parties around loved ones, not around eating. Instead of a sit-down gorge session, appetizer trays the size of the White House Christmas tree, or batches of cookies to feed an army, invite family and friends over at a non-eating time such as mid-afternoon or late evening. Serve a beverage and a few low-calorie snacks as a complement, not the focus, of the event. Then, consider any of the following as ways to spend more time with loved ones:
- Cruise through the neighborhood in search of the best holiday decorations.
- Take in a holiday movie, like "It's a Wonderful Life."
- Caroling, either at a nursing home or through the neighborhood.
- Sledding, tobogganing, skating, or cross-country skiing.
- A tree-trimming or house decorating party, complete with stringing popcorn and cranberries, armfuls of holly, and mistletoe
- A wreath-making party with wire hoops, strips of wire, and lots of scotch pine, white pine, fir, cedar bows, holly, rhododendron, berries, pinecones, and fox wood.
What about other people's parties? How do we handle all the food there?First, decide what occasions and foods are really special to you, such as those that enhance the tradition and meaning of the holidays, then plan them into your schedule. Decide to attend only the most valuable parties; you don't have to say "yes" to every invitation.
Second, once you're in the door, sample foods that are special or unique to the holidays and bypass the everyday goodies. You can eat a handful of nuts, chips and dip, or a chocolate chip cookie anytime, but a thin slice of pumpkin pie or a special appetizer only comes around once a year.
Remember, it's the first bite that counts; after the fifth Christmas cookie or the fourth gulp of egg nog, they all taste the same. So, take a sample, don't pig out, and savor the flavor and the company. Of course, don't tempt yourself by standing near the appetizer table. Also, when you are eating, put down your fork, take a sip of water and chat with your neighbor between bites of hors d'oeuvres. The longer you take to eat, the fuller you'll feel, so you'll be less likely to pile on seconds. If you find yourself overeating at a party, try to disengage and get away from the food. Taking a tour of the house, admiring the decorations, or stepping outside may be all you need to break the overeating cycle.
Another tip: Stop after one trip to the buffet. When you've eaten that serving, park your silverware in the middle of your plate so it gets messy from gravy or dressing. You won't want to touch it again.
When 'NO' just won't do!
It's one thing if you eat the fudge because you genuinely love it, but quite another if you eat the fruitcake because you don't want to hurt someone's feelings. The fruitcake is also a waste of calories, since you probably won't even enjoy it. You need to practice defending your food turf. Before a social event, rehearse how you'll handle offers for food you don't want. You might respond to that friend who refuses to take "no" for an answer to her offer for second helpings by saying, "No, thanks, I'd love to have more but I'm full" or "It was delicious but I've already had plenty." You also can ask for a doggie bag. Then throw the food away when you get home (or bring that fruitcake to the office party tomorrow).
Skipping meals to save room
Skipping meals during the holidays can really backfire. Many people skip meals in an effort to save calories this time of year, but then are ravenous, which inevitably increases cravings and lowers resistance later in the day. That leads to overeating at holiday parties. Instead, keep yourself on a schedule by stocking the kitchen with low-fat munchables and eating a nutritious light breakfast and lunch the day of a social event. In addition, always have a light snack, like a salad, fruit, cheese and crackers, or a fruit smoothie before a holiday gathering to take the edge off your appetite. When you are comfortably hungry, you are in control of your appetite and can approach the food with some common sense and caution, rather than feeling deprived and so hungry that you eat too much of all the wrong stuff.
Knowing your booze limits
You definitely need a plan regarding alcohol. Alcohol dissolves your resolve, so once you start drinking you're likely to eat more. Even one light beer or one wine spritzer can topple your willpower.
Steering clear of alcohol also has some added bonuses. For one thing, you'll save hundreds of calories. Switch from light beer or wine to sparkling water and you'll save 100+ calories; grab a diet cola instead of a mug of eggnog and you'll save up to 300 calories; and sip on iced tea instead of hot buttered rum and you've banked up to 400 calories. Some holiday drinks pack up to 450 calories — the calorie load of a double cheeseburger. Teetotalers also may have more fun. Don't drink and you'll be amazed how much you'll learn about your friends and co-workers who are drinking!
How to handle the buffet table during the holidays
You need a game plan. A vague intention not to overeat leaves you wide open to every whim and temptation when faced with a scrumptious buffet table. Instead, decide ahead of time, before you even set foot in the door, exactly what you will and won't do, then stick with it. For example:
- Eat whatever you want, but take half your typical portion.
- Plan to taste five interesting hors d'oeuvres while munching mostly on the raw vegetables and fresh fruit.
- Choose the foods you want and limit yourself to one turn at the buffet table.
- Establish a trade-off system where you decide to have three pieces of a co-worker's homemade fudge at the office party this afternoon in exchange for avoiding desserts for the next three days.
- Always look over the buffet table carefully before you even pick up a plate; load up on the fruit, fresh vegetables, and other fill-you-up-without-filling-you-out items; and then complement the healthy stuff with a few decadent items.
- Plan ahead to sidestep stumbling blocks, i.e., stand somewhere other than by the buffet table, visit with people who are not eating, and cover your plate with your napkin to signal that you're done.
- Finally, listen to your body and eat when you're hungry, not because the food is there or because others are eating.
What are a few smart appetizer choices when planning a holiday cocktail party?
- Toasted crostini with brie, spicy shrimp, and peach chutney
- Thai-grilled prawns with coconut dipping sauce
- Baked bruschetta with Mediterranean marinara and goat cheese
- Asparagus with herbed cream cheese and smoked salmon
- Mini crab cakes with garlic chili sauce
- Mediterranean meatballs
- Fruit kabobs to serve with fruit fondue
How to keep leftovers off the hips
Send the food home with the guests or freeze it in individual portions and give yourself another party a few months down the road. Or, you can donate the leftovers to your favorite soup kitchen. Then ask someone else to put the rest of the food away so you're not tempted to nibble on it.
What to do if you do overeatOne huge meal is not likely to add permanent pounds. If the scale says the next morning that you've gained weight, it's probably water, not fat. You can help prevent fat from becoming a permanent fixture by taking a brisk walk, a bike ride, or a hike the next day, or schedule an extra one-hour aerobic workout session during the week. The exercise has an additional benefit in that it curbs holiday stress and boosts your energy!