46 AFFLUENT MAGAZINE

hy should anyone dread the holidays, for fear that they’ll

undo all the good they’ve accomplished over the year? You

don’t hear people saying that they typically gain weight over

the summer. But the average American gains weight over the fall holidays:

somehow begins overeating, giving in to temptation at Halloween,

continuing with Thanksgiving and the December holidays all the way

through early January. Not this year! Instead of dreading the upcoming

season, savor your holidays, not as a time to eat all you can, but as a time

to connect and to stay close to loved ones, family and friends, new and old.

Use these strategies to cope with the inevitable overload that’s bound to be

presented to you.

1. Host the Party: How to stay in control of food choices at parties?

Host them yourself! Make the party or family meal more delicious and less

unhealthy. Why equate holiday meals with excessive calories? It doesn’t

have to be that way if you really care to make them better. The average

Thanksgiving dinner has 3,500 calories — that gives you plenty of food for

thought. Lighten up and substitute and modify your recipes by modifying

ingredients. Use nonfat milk or nonfat evaporated milk instead of cream or

half-and-half; instead of chocolate chips, use dried fruit like cranberries or

raisins. Reduce the amount of fat in a recipe: if the recipe calls for ½ cup

of oil, use ¼ cup, plus ¼ cup fruit puree or unsweetened applesauce. This

works great in quick breads, cookies or cakes; yeast breads and pie crusts

need a precise balance of ingredients, so experiment to see if you get

acceptable results.

2. Schedule Self Time: Always schedule time for you during the

holidays…don’t skimp on self-time. Once weekly works best. Stress plays a

big part in how you feel about yourself; when you’re overwhelmed by dates

and obligations it’s easy to turn to food to assuage the anxiety. Make it a

point to schedule a weekly event that’s just for you. And it doesn’t have

mean spending a lot of time or money. Enjoy a weekly Saturday morning

manicure; take a spinning class; make Sunday afternoons yours alone with

a bubble bath and a half-hour nap.

3. Plan the Day: Take the Edge Off: Never starve yourself

beforehand — that’s a recipe for disaster — you’ll show up grumpy and

that’s no fun. Are you going out to dinner? To a party where you know

you’ll be served some “I have to have some” favorites? I think it’s fine to

indulge occasionally. And that doesn’t mean daily, even weekly; it means

for special occasions. And portion size makes all the difference. If it’s really

special then take a small portion, and savor it. Treat the holiday meal as

you would any other and don’t overeat. Eat to enjoy, to taste — not to

gorge. And remember, these foods are not “good” or “bad.” They may be

fatty or sugary and just pretty high in calories. Go to the party to enjoy the

people, the celebration, and celebrate your good health.

4. Stay Hydrated�but Watch the Calories: Liquid calories are

sneaky saboteurs: they don’t make a dent in your appetite, and pile up

quickly. Start the evening with a glass of water; end the evening with one,

too. One vodka and soda, depending on the pour, has about 200 calories;

a generous glass of wine could have the same. One bottle of regular beer

has about 150. Regular soda has 150 calories in 12 ounces, as does juice,

even “100%” fruit juice. Order mixed drinks with diet or club soda, not

juice or regular soda. Just say no to any fruity, creamy or colada-type

drinks, typically full of sugar and calories. Skip fruit punches; besides

being high in calories, they are usually spiked with plenty of alcohol.

5. Stay Active: Take it for granted that you’ll include your usual

activity throughout the holiday season. To accommodate some extra

calories, add a few minutes to your daily walk; do jumping jacks when you

get out of bed; and take time to stretch and breathe every day. Bring your

family on a group walk after dinner.

6. Live It, Don’t Diet: I take my “diet” wherever I go. My diet is just

the way I usually eat, and I wouldn’t dream of leaving it behind when I go

on vacation, out to dinner or to a party. No, I live my diet, as it’s defined

in the dictionary (as a noun, instead of a verb). At a cocktail party, if they

are passing a fried tidbit or cheesy morsel, I’ll just politely decline and

move on to the fresh veggie tray, skip the dip, find some cocktail shrimp

or healthier option, and enjoy myself. I carry a wine glass full of club soda

and lime, and keep sipping. And I pay attention to how I’m feeling; and

don’t keep eating when I’m full.

7. Thank You. Your best tip for surviving the holidays without gaining

weight is learning how to say no gracefully; and that means saying, “no

thank you, but thanks for offering.” Your holidays will be much lighter

when you exercise your choice in what you eat, and how much you eat.

Registered and licensed dietitian Susan Burke March, MS, CDE, is the

author of Making Weight Control Second Nature: Living Thin Naturally – a

book intended to liberate serial dieters and make living healthfully

and weight-wisely  intuitive and instinctual over the long term.  Susan

also serves as the Resident Nutrition Expert for www.HealthyWage.com,

which empowers healthy living through incentives, social support, 

goal-setting and technology. She may be reached online at

www.SusanBurkeMarch.com.

1011947-C1 (9 x 10.875) CREEP: none (96+4 pages) p. 46

LIFESTYLE

W

ENJOY THE HOLIDAYS

WITHOUT DIETING —

AND WITHOUT GAININGBy Susan Burke March, MS, RD, LD/N, CDE

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