Nutrition By Kay Spears, Clinical Nutritionist San Antonio, Tx

By Author: Kay Spears
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Healthy Holiday Eating Explained By San Antonio Nutritionist

The Christmas eating, holiday parties, and cocktails make it so easy to over indulge. Here are some suggestions to help you with healthy holiday eating which encompass lower fat recipe substitutions & exercise!

Exercise

The surgeon general recommendeds a minimum of 30 minutes a day of moderate intensity. However, when you are trying to lose weight or offset an increase in caloric intake, I recommend five-seven sessions a week, 10-20 minutes in duration.

Watch Caloric Intake

You simply must not take in more calories than you burn. A helpful tip: a few days before a holiday party, cut out starchy carbs (breads, pastas, potatoes), eliminate sweets from your diet & use lower fat recipe substitutions. This will give you some extra calories to "spend" on your Christmas eating favorites.

Control Portions

Repeat to yourself: "all things in moderation". Enjoy your favorite desserts, but have a smaller portion. When you reach for seconds, ask yourself if you are really hungry or if you are eating just because.

Don't ...
... Go Hungry

Whatever you do, don't go to a party hungry or save your appetite for a big end-of-the-day meal. Make sure to have a healthy snack, such as a piece of fruit or cheese before a big event.

Remember Quality vs. Quantity

Not only do you need to watch calories on any weight loss program, but you also need to pay close attention to your food choices to follow healthy holiday eating. Fill your plate with vegetable dishes, fruit, nuts, small pieces of cheese. Go lighter on the heavy carbohydrate foods, desserts, and drinks.

Watch the Cocktails

Alcoholic drinks can really drive up the calorie count.

Here are some low calorie cocktail tips: choose club soda, diet sodas, or water for a mixer as they have 0 calories, or select a glass of wine at only 80 calories, a vodka or gin and tonic at only 93 calories, or maybe a Tom Collins at 122 calories.

Weight Train

It is very important to work those muscles. As the engine of the body, our muscles burn fuel (calories). It's estimated that each pound of muscle requires 37.5 calories for sustenance at rest (basal metabolic rate). If you're not putting forth a serious effort in the strength-training room at least twice a week, you're forfeiting approximately one-half pound of muscle per year. If there is no corresponding reduction in caloric intake, the result is a gradual gain of body fat.

Stress Less

Elevated stress for a prolonged period of time elevates the hormone cortisol. Too much cortisol has been linked to weight gain, sleep disturbances, anxiety problems, etc.

As a San Antonio nutritionist here are some helpful tips: plan ahead and get your shopping done early, don't over-commit your time, stay within your budget, and have realistic expectations -- not everything is going to go YOUR way!

Make a choice this year not to be a victim of the 10-pound holiday weight gain. Imagine how good you'll feel when January rolls around and the scale doesn't tip in the wrong direction!

Kay Spears is a clinical nutritionist who advocates to good health and longevity of life for everyone. As we enjoy the season, Kay Spears prepared several holiday eating tips for everyone to enjoy the festivity while taking good care of our health.