Fellowship, Family, Friends, Food, and Fun Holidays are a wonderful time to share food, fun, and fellowship with family and friends. But the holidays often encourage you to overindulge at a holiday meal and that inevitably results in guilt. I’ve provided a few tips to get you back on track and avoid the overindulgence and the guilt. 1. Moderation is the key. Portion control is everything. By not forbidding any of the goodies but instead control your portions of goodies, you are more in control of your cravings. 2. Water is a lifesaver. Before you eat, try to drink a glass of water. Often, you are not hungry but thirsty. Indoor heat makes people more dehydrated in the winter and by drinking water, we can better enjoy the full taste and aromas of the meal. Water has zero calories, contains many benefits and fills up you quickly. 3. Do not strive for a perfect eating plan during the holidays. Do not try to diet during the holidays. Instead of prohibiting food or going on the latest diet, strive for a healthy lifestyle. Eat as you want to for the rest of your life. 4. Cheat occasionally. It increases your metabolism and shows you what it feels like before you started making the right food choices. The longer you live a healthy lifestyle the more intolerant you will be of poor food choices. Your appetite decreases. Overindulgence is not noticed from a few meals a year. Careless eating on a daily habit is what causes weight gain. 5. Do not skip meals or arrive hungry at a party. Saving up calories will only lead to disaster. It is better to graze or eat a little bit at one time. Having a snack before meals is a good idea especially if you know that your meal could be delayed. 6. Use a small plate and check out the entire buffet before you eat. That will enable to think the meal through and choose healthier selections. 7. Bring healthy entrees. Many people are open to healthy eating and by bringing a veggie tray you not only help yourself, but are also a good influence on others. When I bring a veggie tray to a party, the host and guests often gobble up the tray before eating the other fattening treats. 8. Remember the twenty-minute rule. Hormones take as long as twenty minutes to signal the body that you are full. 9. Avoid the extras. Calories and fat from gravy, cream, butter, sour cream, mayonnaise, and cheddar cheese add up fast. Be cautious of fat free claims. Some are legitimate but others lack taste. Fat free food also contains extra carbs, salts and simple sugars. Try low fat or reduced varieties of food instead. 10. Become a reader. Not only should you control portions, but you should also strive to read for important nutrients such as fat, carbohydrates and proteins. You should strive for meals containing 20% fat, 20% protein, and 60% carbohydrates. Only 10% of your calories should come from saturated fat. 11. Avoid alcohol. It is high in calories. Alcohol contains seven calories per gram and four in carbohydrates and proteins. 12. Start a new family tradition. Have the family take a walk, bike ride, play a friendly sport game, or go running. I am hoping to do a holiday run if I can get everything done in preparation for my family’s dinner. I also plan to play some active games with my younger relatives after dinner. 13. Offer to host the meal. By cooking the dinner yourself, you can control what food is served and how many entrees are prepared. Focus on family, not food. The holidays provide us with a wonderful time be thankful for our blessings. References: CBS News http://www.focusonyourchild.com/health/art1/A0000094.html Focus on your child http://www.focusonyourchild.com/health/art1/A0000094.html Focus on your family http://www.health.family.org/women_men/articles/a0001660.html I Village http://www.ivillage.com/diet/features/holidayfit