10 TIPS FOR STAYING HEALTHY THIS HOLIDAY SEASON

1. eat your meals (5-6 a day) instead of saving yourself for the party this will help curb your appetite and you'll end up eating less at the party

2. plan a workout before a party or a big meal. all those carbohydrates and sugars in holiday meals are perfect for glycogen replenishment

3. slow down when eating. it takes at least 20 minutes for our brains to signal that we're actually full.

4. take little bites of everything. instead of eating a whole portion of one thing, take small bites of every dessert or dish.

5. bring a healthy dish to the party. you'll make a favor to your friends and yourself 

6. modify the recipes. substitute oil or butter with applesauce or shredded zucchini, use stevia instead of regular sugar, use fat free cream cheese instead of cream or half& half...

7. beware of liquid calories, especially alcohol. 360ml/12 oz of beer have 160 calories, 120ml/4 oz of red wine 85 calories, 120ml/4oz margarita 270kcal, pina cold 262 kcal... all those calories come from sugar.

8. don't hang out at the appetizer table when socializing at a party.

4 rye crackers with ~1/2 ounce of soft cheese

3 bunches of grapes

3 handfuls of mixed nuts

2 glasses of wine

1 handful M&Ms with nuts

2 pieces broccoli with ~1 Tbsp cream cheese dip 

TOTAL 1,209 calories, 60 g fat, 28 g protein, 110 g carbohydrate

9. drink your water, eat your fruit and veggies.

10. use a journal to monitor your training and nutrition. one of the best ways to track your fitness program is with a training log, and the same holds true for your food intake. but most importantly, don't punish yourself if you do tend to overindulge at a holiday function. if you try starving yourself to compensate, you'll most likely overcompensate on some of the less-healthy indulgences that are readily available during the holidays. rather than focusing on food, focus on the social aspects of this special time of the year, enjoying the company of friends and family. 

happy holidays!

#holidays #xmas #healthyfood #nutritiontips #party

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