Friday, July 3, 2009

Keeping it Healthy for the 4th!

Holiday Eating…



DON’T…expect to gain weight, if you go into the season

saying/thinking, “I always gain 5 lbs over the holidays” you will!  Take control…”I will not gain 5 lbs this year!”


DO…determine priorities.  Keep your healthy eating principles.

Stay conscious of what/how much you’re eating.  Choose “this or that?” The bread or the dessert…the greasy finger food appetizers or the alcohol.  Not both!


DON’T…skip meals to save room for the big one.  This is a

recipe for overeating.  If anything, have a healthy snack before the big meal so you won’t stuff your plate.


DO…eat from a plate. (No unconscious hand to mouth eating!)


DON’T…get distracted and ignore satiety (when you’re full)



DON’T…overload your plate.  There is no contest, it’s not an

         all you can eat buffet, it’s not a race, you don’t HAVE to         

         clean your plate (regardless of how guilty relatives may

         try to make you feel )        


DO…stop eating when you’re satisfied! 

DON’T…eat to eat.  Only eat things you really enjoy.  The only

         Reason to eat is because you’re hungry, and that’s it!


DO…prepare a healthy dish if you’re the host.  Use “low” and

         “reduced” fat products, stay away from creamy or fried

         dishes.  Use “low” or “sugar free” when possible.  Substitute

         2 egg whites for each real egg called for in a recipe.  Use

         olive oil or canola oil instead of butter and etc…


DO…Help the host!  It’s good manners and moving around

         And serving people burns calories J


DON’T…Wear pants with an elastic waistband.  If anything

         Wear more restricting clothing so you’ll feel uncomfort

         -able if you over eat…and don’t unbutton the top button!


DON’T…say, “The diet starts tomorrow”…stick to your program!


DO…exercise throughout the holiday season. Maintain your

         Good habits, be consistent and you will avoid that

         Holiday weight gain.


DON’T…drink your calories! 3-5 drinks can add up to almost a

         Whole day’s worth of calories, on top of the eating!


DON’T…go to a party hungry, you won’t be able to resist the

         Unhealthy appetizers, and you may even fill up before

         The really good food comes out!


DO…drink plenty of water, and be aware of the difference

         Between hunger and thirst.


DO…keep a colorful plate, veggies are high in fiber and will

         Help you feel full, and prevent over eating.


DON’T…avoid the scale.  Stay on track, weigh yourself before

         During and after the holidays and hold yourself



DON’T…taste all day if you’re cooking, that can add on tons

         Of calories.


DO…try a new whole grain, quinoa, barley, faro…


DO…check out:

For healthy holiday recipes and alternatives.