The holidays are a time of year to rejoice, gather, and enjoy time with your family and friends. The holidays can also add inches to our waistlines, and I hear from many people who want to avoid over-eating during the holidays. Here are some suggestions to do just that.

1. Prepare Ahead of Time
   If you are going to a family gathering or friend’s house, ask if you can bring a heart healthy dish. Make enough so that you can fill up on that dish if no other healthy choices are available. If making food for the holidays at your house, make a shopping list and limit purchasing or making junk foods as much as possible.
2. Baking
    Replace white sugar with natural, unprocessed sweeteners such as: unrefined cane sugar, natural honey, fruit, such as mashed banana, dates or date sugar, unsweetened applesauce or for an added twist, try coconut palm sugar. Fruit sources have natural sugar in them, and if you add cinnamon it will bring out the sweetness even more. The less sugar you use the better!
3. Replace Traditional Stuffing with Whole Grain Stuffing
   Instead of using white or wheat bread cubes for stuffing, try whole grains, such as quinoa or wild rice. They both contain fiber, and are loaded with vitamins, and essential amino acids.
4. Include Sweet Potatoes
   Baking them for a long period of time in your oven brings out the natural sweetness. Add a small amount of healthy fat to the potatoes, and cinnamon for added flavor. There is no need to add sugar or marshmallows. 
5. Include Low Carb Vegetable Dishes
   Cauliflower, broccoli, string beans almondine, roasted brussel sprouts or asparagus spears are all great options, as they have fiber and are filling. Also, have salad with at least 4-5 different vegetables. The more vegetables you eat, the more full you will be. Vegetables are low in calories, full of fiber, and you can eat unlimited quantities, as long as they are not in heavy sauces.
6. Watch Portion Sizes
   Limit protein to about 4-6 oz, the size of a deck of cards. Fill up on low carb vegetables instead. Your waistline will thank you.
7. Choose Lower Calorie Desserts
   Instead of a whole piece of cheesecake, choose a small piece of pumpkin or apple pie. If you can’t resist all, then opt with someone to share. Taking a taste of 1-2 desserts should be enough to satisfy your sweet tooth. Include eating fresh fruit as a dessert; berries would be the best choice, as it is lower in sugar and higher in fiber.
8. Eat Ahead of Time
   If gathering with family or friends during lunch, then make sure you eat a healthy breakfast, followed by a high fiber snack  about 2 hours later, such as an apple and/or a small handful of almonds or pumpkin seeds. If gathering for dinner, then eat a protein packed lunch such as beans, with a salad or steamed broccoli. Then, before leaving, eat a healthy high fiber snack again to keep you from getting over hungry and grabbing unnecessary foods at the gathering.
9. Stay Hydrated
   Drink pure spring or filtered water, herbal teas or broth throughout the day to keep you hydrated and feeling fuller longer.
10. Limit alcohol, fried foods, heavy sauces with cheese or cream.
    Alcohol dehydrates your body, so alternate with a glass of water and limit to 2 drinks (Editor’s note: No alcohol is best). Fried foods and heavy sauces are unhealthy and loaded with sodium, bad fats and unwanted calories. Fill up on sweet potatoes, low starch vegetables and a small amount of whole grain stuffing.

While it might not be easy to follow the above, I can re-assure you that if you take it
one step at a time, you will achieve the best results, without having to worry about weight gain. Holidays are meant to be enjoyed. With a bit of mindfulness in making the best food and drink choices during the holiday season, you can go ahead and enjoy them.
Wishing you and your family a very happy and healthy holiday season!

Laura Koenig Rivkin, Owner of A Whole New You, Inc., is a Certified Holistic Health Coach, Certified Personal Trainer and Author of “A Whole New You: To Your Good Health.” Dynamic and inspirational, Laura has a passion for health and wellness which allows her to support and successfully assist others to achieve their life changing goals. Laura appeared on Verizon/FIOS TV in 2014 (Push/Pause News,“Healthy Living/Healthy Cooking”), and again in a July 2015 segment called “Finding Time 4U.” Visit her website at: www.awholenewyou.org
Email: laura@awholenewyou.org or call: 631-262-0220.