Theresa Dohm RD LD CNSC Nutrition and Metabolic Support/Clinic Dietitian Cancer Treatment Centers of America.
Theresa participates in marathons, triathlons, Crossfit competitions and is a certified Level 1 Crossfit trainer. Her passions include teaching nutrition seminars, leading nutrition challenges, and directing races.Theresa was also part of the Joplin Memorial Marathon committee. She is a self proclaimed fitness fanatic who understands the stress and pressure the holidays put on our routine and will power. Her expert advice will help you enjoy this season and not beat yourself up about your choices.
Surviving the Holidays
Prepare Yourself Before the Party
One of the biggest mistakes you can make before heading to a party is to skip a meal or arrive hungry. By eating a light, healthy snack before leaving your own house, you can set yourself up to make better choices.Try a low-fat yogurt, fresh fruit, or a small bowl of whole-grain cereal with skim milk.
Bring a Healthy Holiday Food
If you are hosting the party, you have control of the ingredients that are added to the favorite holiday recipes - but as a guest, it is not as easy. However, just because you are a guest does not mean you can not offer to bring a healthy, low-fat dish to add to the selection. Most hosts will welcome an additional dish, and the other guests may enjoy having a healthier option to choose. Consider a simple dish like roasted string beans, or if you offer to bring dessert, consider a pumpkin pie without the crust or baked apples.
Be Mindful During the Party
The first thing you should do is remember what the celebration is about. Your mind should be focused on enjoying the time with your family and friends. During mealtime, fill your plate up mostly with vegetables. Try not to over-indulge, but you should not feel like you have to avoid any item. Choose items that are your favorite in smaller portions, and eat slowly to savor every bite.
Avoid drinking beverages that are high in sugar and calories, or at least limit your intake to a single drink. Alcohol adds extra unwanted calories and, if too much is consumed, it lowers inhibitions, which can lead to overeating. Try consuming water with a lemon or lime, skim milk, or diet / sugar-free beverages.
Keep Active or Busy
One great way to avoid snacking throughout the party is to plan fun activities to participate in with other guests, such as games or making crafts. If it is available, set up a tournament with a gaming system that is interactive. That is a great way to burn some calories and avoid the buffet of snacks sitting out on the counter or table.
This time of the year should be enjoyable. However, you need to keep physically active, maybe now more than ever. Physical activity reduces stress and gives us more energy. Try fitting in a workout before the party because, more likely than not, you will be tired from all the celebrating afterwards. During the party, go on a brisk walk with some of the other guests or, if there are children around, toss a ball outside. This can give you a burst of energy and a chance to catch up.
Signing up for a seasonal 5K run/walk or another fitness event will help keep you focused and motivated to stay active during this time of year. That is the goal during the holidays. Don’t completely lose what you’ve worked so hard to achieve.
Here are a few eating tips to last you through the year. Click her to grab your FREE copy.