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Eat Well Without Gaining Weight During The Holidays
 

 
Daily Bread
Clothe yourselves with compassion, kindness, humility, gentleness and patience.
Colossians 3:12



Extra pounds don’t have to be a part of the holiday season.

But keeping off that extra weight isn’t easy this time of year. It’s hard to go anywhere without being surrounded by scrumptious, high calorie, high fat foods.

Baptist Online recently talked with Holly Ferguson, RD, LD, clinical dietitian at Baptist Memorial Hospital-Union County to gain insight about ways to avoiding gaining weight during the festive holiday season.

At the office
  • Try to stay away from the area where tempting treats are located, Ferguson said. If food is in the break room, don’t go in there unless it’s really necessary. If you have to walk by someone’s desk to get to the food, ask that co-worker for help. He or she could offer a gentle reminder about limiting fattening foods.
  • Drink lots of water during the day. (You should do that anyway!)
  • If you get an impulse to grab a high calorie snack, do something to take your mind off it such as organizing a drawer or walking a few flights of stairs. The impulse will likely pass.
  • Get a like-minded buddy so you can encourage either other. “There’s always someone at work who is trying to lose weight,” Ferguson said.
  • Bring in healthy alternatives. Baked chips with salsa is always a good idea. (See salsa recipe below.)

Hosting a party
  • Prepare some low calorie foods for your guests. Suggestions: vegetable trays with dips and baked chips with salsa. “Offering a low calorie alterative helps you, but it also helps your guests,” Ferguson said.
  • Cut high calorie foods into different-sized portions. For example, if you are serving cheesecake cut bite-sized pieces along with standard-sized slices. “Some people might just want a little taste,” Ferguson said.
  • When you are cooking, try to prepare the most tempting foods last so you don’t have as much opportunity to munch.
  • Drink lots of water or low calorie beverages while cooking. It will keep you from sampling food.
  • Send leftovers home with people.
  • If you receive cake or bread as a gift, it’s perfectly acceptable to wrap it up and freeze it. Or better yet, slice it into single portions and freeze. “Later you can pop one out for a treat,” Ferguson said.

Attending a party
  • Drink a large glass of water before leaving for the party. It helps to fill you up.
  • Keep a glass of water in your hand at the party.
  • Remember that a party should be more about socializing than eating. Try to speak to each person there and make new friends.
  • Fix your plate and go sit somewhere away from the food table to avoid “grazing.”
  • Fill your plate with raw fruits and vegetables, pretzels and maybe a little cheese and crackers. You can still have some of your favorites, but just don’t overdo it, Ferguson said.
  • Eat slowly. “It takes about 20 minutes for your stomach to tell your brain that you’re full,” Ferguson said.
  • At a buffet, enjoy yourself but don’t go overboard. Eat a little of all your favorite foods. “Maybe your grandmother’s dressing is your favorite so have some, just don’t eat half the pan,” Ferguson said.

Make sure that you exercise regularly during the holidays as well as the rest of the year. “Exercise relieves stress and burns extra calories,” Ferguson said. Purchase a pedometer at a local drug or department store. Pedometers measure the number of steps you take. Experts recommend that each person walk 10,000 steps a day, Ferguson said.

Have a happy, healthy holiday!


Black Bean Salsa
2 cans black beans, rinsed and drained
2 cans diced tomatoes and green chiles (such as Rotel®), drained
2 cans shoepeg corn, drained
1 red pepper, chopped
1 yellow pepper, chopped
1 bunch green onions, chopped
Cilantro, chopped, to taste
½ bottle light Italian dressing

Drain all ingredients together in colander. Add chopped peppers, onions, and cilantro. Stir in Italian dressing. Serve with baked corn chips.

Recipe provided by Lori Goode, director of human resources, BMH-Union County

Published: Nov. 29, 2005
Source: Source: Holly Ferguson, RD, LD, clinical dietitian at Baptist Memorial Hospital-Union County
Writer: Elizabeth Todd Bartholomew, MA, APR




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