THE SKINNY ON HOLIDAY FOOD
READ THIS BEFORE YOU HIT THAT BUFFET TABLE (AND REGRET IT AFTERWARDS!)
Whether you celebrate Christmas, Hanukkah, or nothing at all, tis’ the season of temptation - plenty of food and drink, all of which seems to be calling your name. It takes loads of self-control not to cave in, especially if everyone around you indulges like there’s no tomorrow.
Even if you end up gaining only a pound or two each holiday season, studies show that you might carry this extra weight for years to come. As the saying goes: a minute on the lips equals a lifetime on the hips...and around your waist...and your belly....and, well, all other parts of your body. Not to mention the havoc all this heavy food is likely to wreak on any pre-existing conditions you may already have such as elevated blood pressure, high cholesterol levels, or diabetes.
But don’t worry - there are ways to avoid the holiday food trap and still satisfy your taste buds. It’s all a matter of making smart “no excuses, no regrets” choices.
Ready? So let’s start with…
Six Waistline-Expanding, Fat-Packing Meals and Snacks You Should Run Away From.
Nutritional trap no. 1: Eggnog
Yes, it’s delicious, I don’t deny that. However, with ingredients like eggs, sugar, whipping cream, and bourbon, it is also a caloric bomb. One cup has over 300 calories, 150 milligrams of cholesterol, and 21 grams of sugar, which is nearly as much as the daily limit recommended by the American Heart Association of 36 grams for men and 21 grams for women.
If you love the taste of eggnog and don’t want to give it up altogether, opt for a healthier version made with ½ cup of egg substitute, 2 cups of low-fat milk, ½ cup of fat-free creamer, 2 tbs of sugar substitute, 1 tsp vanilla, and ½ tsp of cinnamon or pumpkin spice. One cup of this “better-for-you” eggnog contains 156 calories and 18.8 milligrams of cholesterol – hands down a better choice than the “real” McCoy.
Nutritional trap no. 2: Spinach and artichoke dip
Okay, so spinach and artichokes are healthy, but blend them with mayo, sour cream and cream cheese, and you can do some serious damage - 285 calories and 17 grams of fat per serving!
(As a general rule, any dip that’s creamy and/or cheesy will be laden with fat and calories).
A better bet: Tomato-based salsa, which has (on average) only 36 calories per serving and no cholesterol.
Nutritional trap no. 3: Dark turkey meat with skin
This has 70 more calories and three times more fat per serving than white meat without skin. Stuff it with a traditional stuffing (breadcrumbs, sausage meat, and other “heavy” ingredients) and you will be stuffed too. Make a much healthier (and lighter) stuffing mixing together and baking mushrooms, chestnuts, onions, and – for a sweet / tangy touch – chunks of apples.
Nutritional trap no. 4: Candied yams.
There’s absolutely nothing wrong with a yam. It is a good source of fiber, vitamin C, potassium and magnesium, while being very low in saturated fat, cholesterol and sodium. However, bake it with brown sugar and top it with marshmallows, and you are asking for trouble: at least 400 calories per serving, 38 grams of sugar – more than the recommended daily allowance – 10 milligrams of cholesterol, and 240 milligrams of sodium. Is this really what you want?
Consider instead a healthier and lighter version of this dish, a sweet potato casserole. Even without sugar and marshmallows, it retains its natural sweetness and is more figure-friendly.
Or, you can think out of the box and incorporate the sweet potato into a hearty yet healthy tart – see recipe below.
Nutritional trap no. 5: Cakes and pies.
The calories and fat content in most traditional holiday baked goods is incredibly high. For example, a serving of fruitcake covered in marzipan (if you like this sort of thing) packs in whooping 280 calories and nearly 7 grams of fat. If you absolutely must have a piece of something sweet, look for some angel food cake. Made from egg whites, it's virtually fat-free, with only 72 calories per slice.
Nutritional trap no. 6: Any food that’s deep-fried, full of saturated fat, sugar, or salt
These are obviously best avoided – no matter how good it (momentarily) tastes.
Does this mean you have to give up all the holiday treats and stand in a corner eating lettuce while everyone else is having a feast?
Not at all! You can still enjoy most of the foods as long as you follow these.....
3 Steps to a Enjoying Your Holiday Eating
(and, honestly, this isn't just for the holidays):
1)
Conscious /mindful eating
Conscious /mindful eating2)Moderation
Moderation3)Exercise
ExerciseLet me explain:
1)Don’t just pile up your plate with everything that’s on the table – or you’ll end up consuming far too many calories and too much fat (as you can see in the Nutritional Trap examples cited above). Instead choose which foods you can eat without guilt.
Don’t just pile up your plate with everything that’s on the table – or you’ll end up consuming far too many calories and too much fat (as you can see in the Nutritional Trap examples cited above). Instead choose which foods you can eat without guilt.2)Practice portion control. Put just a little serving of the foods you selected on your plate and absolutely NO SECOND HELPINGS!
Practice portion control. Put just a little serving of the foods you selected on your plate and absolutely NO SECOND HELPINGS!3)Do I even need to tell you how important it is to exercise during this “all-you-can-eat” season? No matter how tired you are or how hectic your schedule is, NEVER skip your workouts. Even a shortened version of your regular routine will help burn off some of the fat and calories, and keep the extra weight from making itself at home on your body.
Do I even need to tell you how important it is to exercise during this “all-you-can-eat” season? No matter how tired you are or how hectic your schedule is, NEVER skip your workouts. Even a shortened version of your regular routine will help burn off some of the fat and calories, and keep the extra weight from making itself at home on your body. (FYI - I have been posting daily 12-15 minute "Short Burst Holiday Workouts on the Cutting Edge Fan Page. Check them out. And while you are there, make sure you "Like" us!)
Yes, it is a challenge to stay on track with your food and drink intake during the holidays, but you are not alone! Contact me today for more information, guidance, and encouragement on healthy eating and weight control.
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James Cipriani
Cutting Edge Personal Training
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