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Ezine Ready

How to Avoid those Extra Pounds During the Holiday Season

With the year coming to an end and an onslaught of holidays on the horizon, those of us who are concerned for our waistlines are faced with a serious dilemma: how to enjoy the impending festivities and still fit into this year's jeans in the upcoming new year.

By working out a strategy ahead of time and then sticking to your plan, you can indulge in your favorite holiday treats and still survive the next month or two with minimal damage to your figure.

To begin with, exercise portion control. Instead of loading a dinner plate with goodies, try using a luncheon-sized or dessert plate. Help yourself to small amounts of turkey, ham, roast beef, or whatever, but don't stint on the veggies (do avoid anything creamed). And that cranberry sauce or relish isn't just tasty, it's loaded with vitamin C and antioxidants, plus it's low in calories.

Before reaching for seconds, wait a while. The digestive hormones that let the brain know the stomach is full can take up to twenty minutes to pass the message along. Take a break, join in the conversation, and the urge to keep foraging will likely disappear.

As hard as it may be, try to limit desserts to one treat that you really enjoy. Remember, just one slice of cheesecake contains almost 1100 calories and 76 grams of fat. And that's plain cheesecake. That counts as over half the recommended daily allowance of calories for women, and that's just dessert. Your slice of pumpkin pie contains about 320 calories and 17 grams of fat; better, but still best enjoyed in small quantities - without the whipped cream.

When you can, substitute low-cal treats for the traditional kind. If you are cooking, you can make delicious mashed potatoes using fat-free chicken broth instead of butter and cream. And try skipping the gravy and substituting low-sugar cranberry sauce. You'll shave off about 170 calories and 11g of fat per serving.

Those homemade rolls may smell amazing, but they're full of bulge-inducing carbohydrates. If you can't resist, then eat the roll and skip the mashed potatoes - if possible, use a fat-free spread instead of slathering on the butter.

For snacking, stick to the vegetable crudités (with fat-free dip) or munch on a handful of nuts or pretzels. Limit your trips to the cheese plate and snack on cold turkey or fat-free popcorn instead. At parties, join the conversation that's furthest away from the food table so you will not be overly tempted. And really, you do not need the chocolate-frosted donut with holiday sprinkles that your co-worker brought to the office.

While alcoholic beverages - wine, mixed drinks, champagne, or eggnog - often figure prominently in holiday celebrations and get-togethers, it is wise to limit your alcohol consumption. Not only do you not want to have to face your co-workers after a particularly rowdy office party, alcohol is full of hidden dangers that can jeopardize your dietary resolve.

Alcohol packs a hefty caloric punch. A 3.5 oz glass of Chardonnay has about 80 calories, while an 8-oz glass of eggnog tops off between 330-440 calories. A 12-oz beer will net you about 200 calories, and most cocktails hover in the range of 125-200 calories.

Aside from that, drinking enhances the appetite and inhibits your self-control, leading to excessive munching. If you can steer clear of the punch, then good for you. For a healthy and festive alternative, mix sparkling water and cranberry juice 1:1. It is tremendously refreshing, and you'll stay hydrated. But if you must indulge, stick with a glass or two of red wine; it has fewer calories than a glass of eggnog or a cocktail, and it is full of cancer-fighting antioxidants.

A few other tricks to help you eat less and keep down the calories:

- Drink a large glass of water before the big meal;
- Don't skip breakfast and lunch - you'll be less likely to overeat at dinner;
- This sounds odd, but it works - brush your teeth right after a meal. You'll lose any temptation to continue snacking.

Holidays can be a stressful time. Between your hectic schedule, financial pressures, and social obligations, it is hard to find time to unwind. Stress eating can be a big problem during the holidays, and the stress hormones our bodies produce promote the retention of fat.

Try to stick to your regular schedule of exercise , or at least indulge in a long walk now and then. Get plenty of rest and take a multi-vitamin to keep your system in balance and your metabolism running.

Avoiding all the temptations that holiday celebrations present can be daunting, but if you maintain your self-discipline, you'll keep off the extra pounds and feel much better about yourself when the festivities wind down.

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Valerie Balandra is a nurse practitioner and owner of www.HealthRemedies.com. Her website offers online lab testing, and natural health remedies for both physical and mental health issues. Take advantage of her expertise by calling 941 371-7997 to schedule a phone consultation today.

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