IT'S THE MOST wonderful time of the year for delicious food. But it's not so wonderful if you're one of the many Americans concerned about weight, cholesterol, diabetes and high blood pressure.
We all indulge once in a while, but the stretch from Thanksgiving to New Year's Day can be loaded with daily temptations at parties, work, school and even stores offering free samples
Talking over your concerns, bringing delicious alternatives to holiday gatherings, planning your feast strategies and finding creative ways to be active can help you feel energetic and healthy throughout the season.
Tell your friendsIf you have special concerns, tell friends or relatives in advance. Offer to bring a healthy dish to a party or let them know if you turn away some food that it's because of health concerns, nothing personal.
"I'm trying to control my blood pressure," you might say. "Would you mind if I bring a low-sodium dish to dinner?"
Everyone else can use the salt shaker at the table, so you're not interfering with their meal or asking the host to revamp the entire menu for you.
You can bring a variety of festive foods. Most supermarkets carry colorful vegetable platters with baby carrots, red pepper strips, broccoli florets and celery sticks, and you can buy hummus or salsa to dip them in.
Nuts in the shell are another tasty option, as long as you remember to bring nutcrackers. Most people also appreciate a festive fruit salad. You can slice juicy, fresh yellow pineapple into
Savory homemade soups are another popular item. Bring a slow cooker filled with something pretty and delicious, like the rich, velvety recipe for creamy gingered carrot soup with wild rice
Many people fall into a trap of depriving themselves before a party, then bingeing on holiday foods. This is followed by a day of starving themselves, or vowing to diet in the New Year.
Instead, try for moderation most of the season. Most of us know in advance when the big feasts are with our family and friends, whether it's Thanksgiving, Christmas, Hanukkah, Kwanzaa, New Year's Eve or whatever. Consider picking two or three events you'll feast at rather than treating every party of the season as an excuse to stuff yourself to the bursting point.
On the day of a feast, don't skip breakfast and lunch. Fasting sets you up to be so ravenous that you'll devour the feast in minutes and not enjoy it as much as if you ate slowly and savored it. Instead, eat light meals before the feast.
Then, at your special meal, serve yourself palm-size portions of favorite foods rather than huge mounds. You can always go back for seconds. But starting with huge portions makes it easier to overeat to the point of feeling bloated.
After you eat, walk away from the table or the buffet. For many, myself included, the sight and smell of food triggers the urge to eat, even when we're already full. Walk away. If you are hosting, put the leftovers in the refrigerator. It's good food safety, anyway.
Packing punchWine and mixed drinks are delicious, but they have as many calories as soda. Savor them slowly.
Alternate sugary or alcoholic beverages with water to avoid overdoing it. Consider limiting alcohol to no more than two drinks, as too much can raise risks of high blood pressure and some cancers.
If you plan to drink, please choose a designated driver before your first sip, or plan to stay at least one to two hours per drink to allow time to sober up.
Too busy to exerciseNo one is too busy to commit to 10 minutes of exercise a day. Most of us have a spare 10 minutes somewhere that we dribble away watching TV or doing other tasks.
Consider using at least 10 minutes to walk, dance or do some other form of exercise. Your goal is to keep your energy level up and stay fit through the holidays, not to lose weight.
A pedometer can be fun, as well, because it counts everyday activities such as holiday shopping as exercise. Strap the little gizmo on your waistband and see how many steps you take on an average day. The eventual goal may be to work up to 10,000 steps per day, but during the busy holidays, consider trying for 500 steps beyond your average.
Many people, especially women, say family and social obligations interfere with exercise. If possible, take your children or elderly parents with you on your daily walk. And consider planning social events that involve physical activity, such as skating, walking a charity 5k with friends, and the like.
Make time to get seven to eight hours of sleep nightly--less sleep can throw off your brain chemicals and cause you to overeat.
Most of all, take pleasure in the season. Enjoy holiday treats and focus on the memories you'll make spending time with family and friends.
JENNIFER MOTL, a registered dietitian, welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.