Watching Weight on your Wish List?

    
Last week Molson Canadian 67 revealed the results of their latest nationwide survey. It appears that
during this holiday season 66% of people said they expect to gain between one and nine pounds. Nine
pounds is certainly extreme, but it's fact that on average most people do gain one to two pounds. A
pound or two isn't such a big deal if you take up and stick to the New Year's resolution of getting
healthy and fit. However this usually isn't the case. In fact, it's been proven that weight gainers over
the holidays don't seem to lose the weight, and even worse, it tends to accumulate year after year.
Holidays are a time to enjoy friends, family and food, and contrary to what many think, you can have
all three without putting on the extra pounds! Through mindful eating, moderation and with a few
simple tips you can avoid the belly like a bowl full of jelly this holiday season.

One of the most important things to do is plan ahead. Start at breakfast. Be sure to have a good
one, i.e. a balanced meal and certainly don't skip it! Those who indulge in the first meal of the day
tend to consume fewer calories throughout the day. If time is an issue start to prepare something
the night before. Baked beans, a veggie fritatta, or fruit salad take very little time and serve as great
leftovers, plus they won't put extra strain on the already tight purse strings. Skipping any kind of meal
throughout the day is a common practice this type of year, but also a big no-no. Often it results in
overeating, and over time it can interfere with the way your body processes food, storing it as fat. At
home, keep a good stock of healthy, lower calorie snacks in the fridge. The holidays can be such as
busy time, and so it's a great idea to have a 'healthy snack bin', or container of ready made grab and go healthy eats. Healthy snacks can double as mini-meals to keep you energized during busy days.

Ideal bin items can be fruit, vegetables, soups, low-fat yogurt and cheese, skim milk, hummus, whole-grain crackers and breads, and nuts and seeds. Always think ahead. If you know you're going to a holiday party and going to be consuming more than usual make extra effort in the days prior to. Remember the 80/20 rule. Eat nutritious higher-fibre, lower-fat foods 80% of the time so you can indulge in a few treats about the other 20%. When at an event, use a smaller plate. It allows you to put less food on there and encourages proper portion sizes. You can also start by filling your plate with vegetables and salad before going to the entrees and desserts. Eat slowly, and taste each bite. Wait about twenty minutes before going back for more. It takes about this much time for your brain to catch up with your stomach.

Equally important as foods are fluids. Be sure to drink plenty of water before, during and after meals.
This is important for watching our weight because it can help us feel full and reduce the amount of
food we eat. People tend to not get enough fluids, and many often confuse hunger for thirst. Before
reaching for holiday goodie have water first to be sure it's food (and not fluid) your body is really
asking for. Alcoholic drinks are fine in moderation, but they can be loaded with calories and can
dehydrate you. Drink them in moderation. Plan to have water or soda water with a slice of lemon or
lime between each drink to pace yourself. If you're hosting an event have one or more non-alcoholic
options, such as sparkling water with lemon, cranberry juice spritzers, 'virgin' Caesars, non-alcoholic
beers, and lower-fat eggnogs and hot chocolates.

Equally important to eating healthy is being active, so be sure to let the holiday spirit move you. Make plans with family or friends to get regular exercise during the holidays- at least 30 minutes a day. It won't just burn calories, but be a fun way to help destress and unwind from the holiday bustle.

As seen in The Telegram December 19, 2011