Battle of the Holiday Bulge

Well one holiday meal down.  A day of too many appetizers, too many drinks, force feeding of dinner and somehow still finding a square inch of space to fit dessert.

Who would have thought how wonderful elastic waist pants could be!

For my family (and I am sure many of you as well), now continues a month of gatherings with family far and near, friends, and coworkers every weekend until January.

Without having to set the scale back 10 pounds so that I don't feel quite so horrible about all these gatherings, it's time to implement some strategies to fight the Battle of the Bulge!  Here are 5 steps to help you and me!

Step 1:  On those non-gathering days, focus on super healthy meals.  What the hell does that mean?  It boils down to a few simple steps.  No take out.  LOTS of leafy greens (not just as salads but steamed or braised as well).  Eat a rainbow of color at your meals - carrots, peppers, tomatoes, red cabbage, etc.  Minimal consumption of processed carbs (talking crackers, bread, pasta).  LOTS of water (shooting for half your body weight in ounces of water consumed each day).

Step 2:  Increase exercise time. 20 minutes.  That's all it takes.  20 minutes of increasing your heart rate will help to keep you sane, increase your metabolism, and decrease the desire to reach for those cravings of junk and wine.  My 20 minutes will be in the form of a HIIT (High Intensity Interval Training) workout -do a search for this to find out it's benefits.  Though even starting my day, or finding time at lunch for a 20-30 minute walk will also help.

Step 3:  Keep yourself stocked with healthy snacks.  To avoid the pumpkin cakes, donut holes, chips and candy that seems to pop up everywhere this time of year, keep an ample supply of the good stuff

nearby.  Walnuts/almonds/pistachios, edemame, apples, clementines, hard boiled eggs, avocados.  All of these will help you stay away from those blood sugar boosting, fat storage inducing snacks indicative of the holiday season.

Step 4: Pre-party Plan.  On the day of the party, make sure you are drinking all your water!  Staying hydrated during the day can help keep you more full and decrease the effects of too much alcohol. Sneak in a workout.  20 minutes.  Just move your body more than normal that day.  Have a salad before you leave the house (or company shows up).  This doesn't have to be an elaborate salad with lots of veggie chopping.  Simply grab a couple of handfuls of greens and place them in a bowl.  Use a simple dressing of olive oil and vinegar rather than a heavy, processed, calorie laden dressing.  The goal is to simply put some roughage in your belly to help fill you up.  Finally, if your party is a potluck, make sure your offering is a healthy choice.  Bring a big salad.  Roast some veggies in olive oil with a touch of sea salt.  Bring hummus and a platter of veggie sticks.

Step 5: Party time. I think an important thing to keep in mind is that you don't have to eat everything you see!  Though tempting as this always is, it's important to remember that people will generally not think you rude for staying away from some of the items on the buffet table.  Another strategy is to use a small plate - for snacks and the main meal.  Place some of the snacks you really want on the small

plate and then DON'T refill it.  Be content with the ample serving you already consumed.  Save that small plate for dinner and then make sure half that plate is loaded with veggies.  When dessert rolls around, find a friend with whom to share the bounty.  Gorging on half a cup cake and half a piece of chocolate pie will make you feel better than inhaling full servings of each.  Finally, when enjoying your cocktails and wine, mix in a glass of water between each glass to help counteract the effects of the alcohol and to fill you up!

Enjoy what the holiday season is all about - family, friends, gratitude and love.  Remember to take time to love yourself too! Take charge of the calories you consume this month and you will enjoy all those gatherings even more!

Guiding you towards Your Sensational Self,

Shelley, Integrative Nutrition Health Coach and MS OTR/L
www.yoursensationalself.com
www.facebook.com/yoursensationalself