As seen on BCTV December 17/02

CHRISTMAS SURVIVAL TIPS

Christmas festivities are well underway and the goodies just seem to be everywhere. If you are concerned about sabotaging your health goals by going to yet another Christmas party, here are some tips to prepare you for the next big bash.

You can minimize the damage with a little forward planning and mental preparation.

Don't save up by not eating. This will just result in the feeling of starvation upon arrival and you will more than likely eat too much of all those high calories treats. Your body compensates when you start it by lowering your metabolism. This then sets you up to store all those calories as fat in preparation for another bout of starvation.

Don't deprive yourself the next day to compensate. Your body will go into starvation mode and your metabolism will plummet so your body can hoard nutrients.

Go properly fueled. Eat balanced meals throughout the day and ½ an hour before you go have a low calorie, high fiber snack like an apple, orange, yogurt and bran or small salad.

Mentally practice strategies for declining food offers. I've had some thank you they're delicious. I'm just taking a little break right now, everything looks just fabulous.

Have conversations away from the food table.

Nibble on healthier stuff - fruit, vegetables, turkey, pretzels, salsa, yogurt-based dips, popcorn, shrimp or prawns.

Portion Control - If there are plates, use them. This way you can fill your plate and actually see how much food you are eating. Try to fill most of each plate with fruit or vegetables. Remember: 3 handfuls of peanuts, about 4 oz contain 652 kcal, the average serving of cocktail meatballs = 160 calories, nut mix = 220 calories, nachos = 310 calories, crunch mix = 200 calories.

Avoid the mentality "I've already blown it…" and practice moderation instead. This is not an all or none situation. Just try to do your best but enjoy yourself. Stay tuned for next week when we discuss the 80-20 Rule and Pleasure Maximization.

Get rid of your plate and napkin when full.

Have a mint or gum when you are finished eating to clear the taste from your mouth.

Stay hydrated. Hold a glass of water in your dominant hand. This way you will nibble less and drink less alcohol.

Watch the alcohol. 4 oz of eggnog and 1 ½ oz of dark rum = 265 kcal. A couple of those are equal to the calories in one meal.

Keep up your exercise routine though the holidays. Make it a priority. Drag other members of the family with you.

If you are currently trying to achieve a healthy body weight, aim for weight maintenance through the holiday season instead of weight loss. This way you won't feel like a failure and you can get back on schedule come the New Year.

Watch for the Eating for Energy segment every Tuesday on BCTV's Noon News Hour!

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