This Christmas, you’d better watch your weight

We are in the midst of the Christmas season, which usually means lots of partying, wining and dining. Although the season is wonderful, one of its unfortunate traditions has always been associated with high-calorie and high-cholesterol foods – from appetizers to desserts. The busy holiday season also makes people skip their exercises. So, the result is predictable: weight gain!

All it takes to gain one pound is to consume 3,500 more calories than you can expend. That is not difficult to do, especially in the Philippines, where we have the longest Christmas celebration in the world. Of course, one pound isn’t going to kill anyone but an extra pound every year for 20 years just might.

So this year, do something different. Make sure you avoid holiday blimping. Here are some tips to help you through the next several weeks.

The Holiday Meal

There’s nothing harder than maintaining control when sitting down to a table laden with every conceivable gastronomical delight. Here are some pointers that can help you safely enjoy your holiday feast:

• Beautify your holiday table with decorations and leave the food on the sideboard or in the kitchen. This way, it is a little harder to go back for extra helpings.

• Don’t cook for an army when you’re expecting a platoon. Cook for one meal.

• Freeze leftovers right away, before you have a chance to "pick" at them.

• Send extras for guests to bring home.

• Take larger helpings of salads and vegetables rather than meat and sweets.

• Celebrate with a variety of vegetables instead of high-starch and high-fat foods. Prepare them simply with a little margarine, spices or herbs. You can steam or stir-fry vegetables for delicious low-calorie dishes.

• If certain high-calorie dishes are traditionally important, or are family favorites at holiday gatherings, include them – but in small amounts.

• Try flavoring your food with wine. The heat of cooking burns off the alcohol, leaving a flavorful dish and fewer calories.

• Use herbs and spices instead of salt and high-sodium seasonings.

• Flavor your dishes with lemon juice, flavored vinegars, bread crumbs, onions, or a small amount of whipped margarine, instead of using heavy sauces.

• Use egg whites instead of whole eggs as a binder in your stuffing (two egg whites = 1 whole egg). Don’t use sausage or bacon to flavor the stuffing.

• Choose the white meat of chicken or turkey, remove the skin, and trim off any fat.

• For gravy, use the giblet broth or bouillon instead of pan drippings.

• Reduce the amount of saturated fat you use by replacing butter with whipped margarine (corn, safflower, or sunflower).

• Use fresh or dried fruit, sherbet, ice milk, or Italian ice for dessert rather than heavier desserts that are high in cholesterol and calories.

• Use raw vegetables with a low-fat yogurt-based dip as an appetizer.

Drink And Be Wary

The "good cheer" found during the holiday season is often alcoholic in origin. Alcoholic beverages are full of calories, can have a depressant effect on your heart, and can elevate blood pressure temporarily. These situations can be especially harmful for someone with heart disease.

Alcohol can also interfere with medications so that you either don’t get the full therapeutic effect of the drug, or you get an exaggerated and undesirable effect. Additionally, alcohol is high in calories – which doesn’t help weight control during the holidays. And after you’ve had several drinks, it can be more difficult to maintain your resolve not to overeat.

How can you get into the holiday merriment and stay healthy at the same time? If you plan to have a holiday drink, choose the drier wines, light beers, or drinks mixed with low-calorie mixers (such as salt-free club soda) rather than eggnog or those sweet drinks made with liqueurs.

Say No To ‘Unsafe’ Desserts

During the holiday season, you can count on seeing plenty of sweets in every size, shape or form. The biggest problem with desserts and other goodies found at holiday gatherings is that you have no control over how any of them are made.

Most commercially prepared desserts are high in saturated fat, sugar, and cholesterol. One safe choice, however, is angel food cake. This light, springy confection is made with egg whites rather than whole eggs, and contains no fat or cholesterol. When combined with fresh or stewed fruits, it becomes a very satisfying dessert. Meringue-topped fruit pies are also a good choice.

A good way to be sure there is a "safe" dessert at any party you attend is to offer to provide one. There are many healthful substitutes you can make in the ingredients which will greatly reduce fat, calories, and cholesterol. For example, use gelatin as an icing. You can make a beautiful holiday cake by poking holes in an angel cake and pouring strawberry or lime gelatin over it. Sweetened fat-free yogurt can be used to fill the center.

Feast Or Fit?

Even though the holiday table is exceptionally enticing, overeating can be harmful to your heart. While your body is concentrating its efforts on digestion, it draws blood from other areas, including the heart. The more food you have eaten, the more blood is needed by your gastrointestinal tract. This can be serious if your coronary blood flow is already decreased by blocked arteries, particularly if the demands of exercise are added. Physical exertion soon after a heavy meal can trigger chest pain and, in some cases, a heart attack. It is also important to pay close attention to what you eat and how much exercise you need, so don’t consume more calories than you burn.

Develop a game plan in advance so that you aren’t caught off-guard. Holiday weight gain is something everyone struggles with. Here are some tips to avoid it.

• Be realistic. No one loses weight in December. Consider yourself lucky if you simply haven’t gained any weight by the end of the holiday.

• Keep moving. Do not stop exercising just because it’s Christmas time. Aim for at least 30 minutes of physical activity (brisk walking, bicycling, swimming) a day, most days of the week.

• Go dancing. You’ll burn 200 to 400 calories an hour and have fun doing it too!

• Be selective. Scan the whole buffet table first, then select only a few healthy choices.

• Practice your excuses. Some of my favorites are: "Would you mind if I took some of this home instead?" or "I couldn’t eat another slice but would love to have the recipe."

• Treat yourself. Don’t deny yourself a delicacy you really like. You’ll only crave for it more. Just keep the portion sizes tiny. Take only a few bites – and savor the memory.

• Don’t allow yourself to feel the holiday blues. Keep your spirits up by bonding with good friends, watching "feel good" movies, or even volunteering for a local charity or religious organization.

Remember, this time of the year is dedicated to family and friends. Focus on nourishing relationships to make your holidays more meaningful.

Have a happy, healthy holiday!