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Getting Back on Track After the Holidays - January 2012

The holiday season is an enjoyable time of family get-togethers and parties. Too many parties can mean an over indulgence of food and unwanted calories. Now that the holidays are behind us, it is time to get back on track with some healthy habits.
Here are some healthy tips to help you get started: Take inventory of what is in your kitchen.

1. Take inventory of what is in your kitchen.

Put away the cookies, candy and other treats. Remember out of sight is out of mind.
Give away extras. Take the excess candy to work or a social gathering to share.
Stock your kitchen with more healthful options. Increase the amount of whole grains, fruits and vegetables. Whole grains are important because your body doesn’t digest them as quickly. Whole grains make you fuller faster and more satisfied longer. Examples of whole grains are oatmeal, whole wheat bread and brown rice. Vegetables and fruits provide essential vitamins, minerals and fiber.
Limit the amount of soft drinks and sugared drinks and keep a stock of water bottles in your fridge.

2. Eat more meals at home and break the restaurant cycle

During the holidays people tend to eat more meals in or from restaurants. We are busy at the holidays and restaurants are convenient, right? But remember, restaurant meals are usually much larger than normal portion sizes and full of hidden sugars, salt and fat. Not to mention restaurant foods tend to have a significantly higher number of calories!
If you do eat out, reduce the temptation to clean your plate by asking for a “to-go” bag. Set aside 1/3-1/2 of your meal for another time such as lunch the next day.

3. Make a plan

Write down everything you eat for a few days. Sometimes seeing what you are eating can be a real eye-opener and can help you re-focus on healthy eating.
Plan what you are going to eat and write it down and stick to it. Try writing a menu for the week and follow it.
Get used to home cooking again. Browse cook books or the internet for new low fat or low carb recipes.

4. Move your focus away from food….just move!

Increase your activity level. Start slow by going for a walk. If the weather outside is not optimal, try walking at the mall but avoid the food court. Exercise will help you take a break from food and get you moving and movement burns calories.
Find activities to do with friends that do not involve food. Try walking, biking or hiking.

5. Drink water

People often mistake thirst for hunger. Next time you are craving a snack, have some water first. Not a fan of water, try adding a squeeze of lemon for a refreshing treat.

6. Boost your meals with flavor not fat.

Want to add flavor to your meals without adding fat, try salsa. Add it to a sandwich instead of mayo for a flavorful kick without the fat. Add it to a salad, and cut back on the dressing. You can also spread it on a veggie burger or serve it with chicken or fish.

These are some helpful tips to get back on track. Now it’s all up to you….Go get started today!

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