This Is The Season of Weight Gain…Thanks Giving to New Years, What Can You Do?

Thanks Giving has passed, a little too much of those tempting sweets. They include chocolate kisses, taffy apples, and cherry, lime and pineapple pixie stixs and many, many more that can really satisfy your desire for that instant carb craze.

Oh, don’t forget Thanksgiving. Grandma’s pumpkin pie, Uncle Tom’s cabernets, the fancy smoked meats, stuffing, appetizers continue down the slope of my belly, as if I’m trying to compete this December for good Ol’ Saint Nick.  I think you can figure what character I will be ready to play in the month of December.

As this typical American seasonal cycle continues to December, if that ain’t enough, just think I have 5 pre-Christmas parties at work, 4 family Christmas dinners, and yet here comes the New Year to welcome my new 6 inch birth of a new belly called obesity.

Does this sound like your holiday lifestyle? Although this story is not true, for some of the people I have counseled over the years for weight loss it is. Below are some tips about eating well. It can help you win the battle of the bulges and fight off some of the crazy holiday cravings. Remember, moderation is the key to eating healthy. It is ok on holidays to splurge a little if you exercise and commit your life to being active. I hope these tips will get you through the season of weight gain and make it a season of fun and wonderful family memories.   

1.    Eat smaller meals per day. Eat every 4-5 hrs. for good spacing of meals. Combine a portion of protein + fat + carbohydrate for each meal and/or snacks. Keep the food guide pyramid in mind for portion sizes. This way you will feel fuller and absorb nutrients better. Go to www.mypyramid.com or www.mypyramid.gov/kids/index.html (adults and children respectively). Example, 1 cup Oatmeal +1 cup milk; 1 banana + ¼ cup nuts or 2-tbsp no transfat peanut butter; 4 oz salmon + 2/3 cup brown rice pilaf; 1.5 cups green salad with mixed vegetable + 2 tbsp. low fat dressing + orange; 1 cup low fat milk + fruit.

2. Limit Snacking On Sweets and Simple Carbohydrates. Keep most of it for the holidays. Concentrate weekly on fruits, smoothies, nuts/seeds as routine snacks.

Limit the following foods: excessive pop or juice (use100% juice-no sugar added) candy bars, doughnuts, coffeecakes, chips, crackers, etc.

2.    Aim for 3+ servings per day of calcium foods: 1-cup Lowfat (1%- skim) Milk, 1.5 oz or 1.5 low fat slice cheese, 1-cup yogurt with vitamin D fortified, calcium vitamin D fortified foods, calcium fortified soy foods (like soymilk, soy yogurt, soy cheese, and tofu), salmon with bones, legumes (beans) and greens (spinach, kale, mustard, collard, bok choy, etc.).

3.    Eat fruits and vegetables- 5 servings per day (3 fruits and 2+ vegetables): Aim for a rainbow of colors everyday…variety is the key.

½ cup cooked or 1-cup raw-tomato, ½ cup to 1 cup berries-blueberries, ½ cup cooked or 1-cup raw greens, 1-medium orange, ½ cup artichoke, and ½ cup mushrooms.

4.    Eat 3+ servings of whole grains per day: ½ cup cooked oatmeal /or barley, 1/3-cup brown rice, 1 slice-3g fiber 100% whole wheat bread, grits, transfat free popcorn, whole grain cereal- shredded wheat, Bran, KashiÔ Natural PathÔ, and specialty grains like: kamut, spelt, quinoa, amaranth, and whole grain couscous.

5.    Aim for nuts, seeds, and/or legumes 5-7 times per week: For better absorption, grind seeds up with coffee grinder: ¼ cup or 1-oz, unsalted brazil, walnuts, almonds, peanuts; 1-3 tbsp. ground flax, sunflower, sesame, etc.; ½ cup cooked lentils, black beans, kidney, peas, pinto, lima, split pea, garbonzo, navy, etc.

6.    Omega-3 fat, eat 2 to 3 servings (4oz=1 serv.) per week of fatty fish/seafood: Sardines, salmon, tuna, herring, mackerel, trout, anchovies, mollusks (clam, oyster, etc.), caviar, shellfish (lobster, crab, & shrimp)…Not fried, preferably not breaded, but ok.

Plant Omega-3 fat: Daily… nuts-Brazil nut/walnut, 1-3 tbsp ground flaxseed (flax meal), greens (like spinach, kale, mustard, collard, bok choy, mesculin/Mediterranean mix), and soy products (like calcium fortified soymilk, soy cereal, tofu, soy cheese, soy yogurt).