For many of us, the next few weeks are likely to include many socialoccasions filled with an abundance of foods (many high in fat), an overflowof alcoholic beverages, and hectic schedules that often thwart the bestlaid plans for calorie burning workouts.  Keeping the holidays healthyand minimizing any havoc created by too much food and drink, is best approachedby a mindful approach that combines behavior strategies, nutritional awareness,and realistic goals around food and exercise.Goal Setting
First, start by clearly defining your goals for this holiday season.Perhaps you are currently in a transition phase of your training program,focusing on strength training, and body composition goals, and completingrelatively low calorie burning training sessions. Do you want to maintainyour weight, and refocus on body composition goals in the New Year? Areyou focused on the types of foods you should include or limit in your dietfor health reasons such as controlling blood cholesterol levels? Wouldyou be pleased to limit any weight gain to one to two pounds this holidayseason, and return to a normal training schedule in several weeks. Whateveryour goals, keep them firmly fixed in your mind through the New Year, andreally consider and appreciate what behavior, food, and exercise strategiesare required to meet your goals.Most Americans gain about five pounds between Thanksgiving and New Year’s.If you have already set out on that path over the past two weeks, now isa good time to reevaluate what you are doing, put the brakes on, and setsome realistic goals. You may not finish out the holiday season any leaner,but you don’t have to finish out the holiday season any heavier either.Behavior
Make sure that you stick with some solid nutrition basics over thenext few weeks. It is really important that you continue with regular groceryshopping and purchase plenty of fresh fruits and vegetables. Running outof foods and lack of meal planning only add to the holiday frenzy withquick meals eaten at restaurants and fast food establishments. This isan important time of year to plan and be proactive so that you can havesimple, quick, and healthy meals over the next few weeks. Schedule in yourtraining, pack healthy snacks and meals for the day, and stay focused.Cooking several dishes and/or portions ahead of time can also be a usefulstrategy for a busy week.On days that you plan to attend gatherings filled with food, don’t arrivesuper hungry. Have regular meals during the day, though perhaps smallerthan usual, and consume a snack that contains some protein and fiber rightbefore the party. Look over the foods available, and choose only the foodsthat you really want to eat. If some of the foods you really want are fairlycaloric, practice portion control. Sometimes a few bites can satisfy acraving. Make sure the most of your plate is filled with lower calorieitems. Pace your alcohol intake, and try to follow each drink with a glassof water or another hydrating, calorie-free fluid.  If you are inthe habit of taking second helpings, reconsider this strategy, or makesure that your first helping is small to moderate. Give yourself a chanceto feel full before you consider refills.You can also bring some lower calorie foods or dishes to parties sothere will be one healthy item on hand. Keep your distance from buffetsso that you are not constantly nibbling, and munch on lower calorie itemssuch as raw vegetables.Food Choices
When it comes to food choices, knowledge is power, and that means appreciatingthe caloric value of various food and beverage items, as well as keepingan eye out for hidden fat.Keep in mind that alcohol is packed with calories. A twelve ounce beeris about 140 to 150 calories (except for lighter versions at around 90calories), wine is 20 calories an ounce, and 1.5 ounces of liquor is 100calories. Many mixed drinks can add up to 400 calories or more. Chooselower calorie beer and wine and drink in moderation. A high alcohol intakeoften leads to a greater food intake.Watch out for high fat dairy products. At 100 calories per ounce (aboutthe size of four dice) cheese is a very calorically dense food. Look forlow fat cheeses and watch portions. If you use spreads such as cream cheese,margarine, mayonnaise or sour cream, use a “light version” and/or spreadthem thinly.Choose leaner meats or protein whenever possible. Fish, especially shellfishare low fat, and do provide healthy Omega-3 fatty acids. When it comesto poultry, white meat without the skin is your leanest choice. When choosingred meats, only have the leanest cuts and use the lowest fat preparationtechniques. High fat proteins that you should keep an eye out for includeprocessed meats like salami and sausage, dishes in which cheese is a majoringredient.Vegetables are hard to ruin. You can serve them raw, steamed, stir-fried,or microwaved. Seasonings add great flavor to vegetables. Just don’t smotherthem with creamy sauces or butter. Use low fat dressings on any salads.Fresh fruit can also be consumed as snacks or prepared for appetizers.When preparing your own holiday meals, many traditional dishes can bemodified to lower fat versions, or substituted with a similar dish. Itemsthat can be modified include stuffing and gravy. Of course you should watchout for rich dessert (have small portions), baked goods, and fried foods.
 Exercise
You likely have a specific training plan that you are currently following.Just keep in mind that your calorie needs may have fallen off if you arein a transition cycle, and the environmental temptations for eating aremuch greater at this time of year. In many parts of the country cold weatherand short daylight hours limit outdoor training, so it is important tostick with your schedule of planned indoor workouts. A good day of trainingcan also be very motivating when it comes to food choices and portionslater that day.
 Whatever the results of your nutrition and training program this holidayseason, reevaluate your goals for the new year, or when your training programundergoes some changes in preparation for the upcoming season.Wishing you a healthy and happy holiday season.
Monique