Getting in Shape for Holiday Parties
November 21, 2002
With holiday parties, you just have to make an exception to your new fitness guidelines, right? I mean, it's the season to be jolly, after all, and there's always New Year's for resolutions.
If that's your attitude and you want to risk derailing your hard-won fitness, fine. But if you want to know how to enjoy food and cheer while maintaining your weight and newfound self-respect, Carol Johnson has some ideas for you.
Johnson, director of the wellness program at the University of Richmond, believes you can have it both ways with careful planning and a few sensible compromises.
First, you've already started nutiritional and workout regimens. These will hold you in good stead. Hold to the principles you've established. Eat right every day, and find time to exercise. A good exercise program will help keep your weight steady, even with some nutritional lapses, Johnson believes.
If you don't have time to go to the gym, at least go for a walk or do little things like parking in the far corners of the mall's parking lot and using stairs instead of elevators.
When you do have a party to go to, eat a light meal before leaving home: fruit, a sandwich, and "plenty of fluids," such as water or tea. This will keep you from starting right in at the food table.
If you can't eat beforehand, try to pick the healthier selections at the party. You know what they are: fruits, vegetables and the like. You also know what what you should avoid: desserts, candy, rich chocolates, cream. If you feel you must partake of some of the good things that appear this time of year, take half servings. "Just don't go overboard."
The best thing to remember is to limit yourself to one plate.
If you decide to drink, alternate an alcoholic beverage with a non-alcoholic drink: a glass of tea or juice, for example. All alcoholic beverages have empty calories, but the best choice is wine, which has fewer calories than other kinds of alcohol, Johnson says. "Bailey's and whipped cream is not a good choice."
Standing by the food table all night so you can munch while you talk is out, as is sitting the whole evening. "Dance, if you can," Johnson says. Expend some energy."
That applies to holiday dinners too. If you sit through a seven-course Thanksgiving or other holiday meal, then you need to head outside for a walk. "It doesn't have to be a hard walk," Johnson says. "You just have to move around." Napping, by the way, is the worst thing you can do. With calories, "you have to balance intake with expenditure."
Speaking of holiday dinners, avoid certain foods if possible and if not, select spoonfuls rather than whopping helpings. Also, make good choices within food groups. A candied yam or sweet potato, even with brown sugar, is a better choice than scalloped potatoes. Turkey, especially with the skin removed, is a better choice than ham.
Don't add on frills, such as butter and sauces. And as far as gravies go, stay as far away from them as possible. (You didn't think you'd get away with everything, did you?)