Holiday 'season' does not mean sacrificing fitness

Staying fit, by Anya Petersen-Frey

Now that November is here it's time to start planning for the upcoming holiday season and part of the planning should include maintaining a healthy eating and fitness routine.

Healthy holiday eating. Is this an oxymoron? Many people wonder if they will make it through the holiday season without putting on the few extra pounds that come from compromising their workout routine and eating habits. The good news is that it can be done with minimal effort. The following tips can help you continue the good habits you have worked so hard to develop throughout the year as well as enjoy the holidays.

Remember it is a holiday. Keep in mind that there are only three holidays or perhaps several days over which a holiday is celebrated -- not holiweeks or holimonths -- between Nov. 1 and Jan. 1. Unfortunately, we allow ourselves to become convinced that it is necessary to accept every 'goodie' that is offered since it is the "holiday season." Learn to politely refuse or take just one treat -- not three.

Moderation and portion control are a key to a healthy lifestyle all year and the holidays are no exception. Don't let holiday food temptations override common sense to the bingeing point. Let's face it, some of our favorite foods are prepared and served in abundance during the next eight weeks or so. Remember to listen to your body. Stop eating before you feel full. Don't fill your plate with food just because it is available. Eat slowly. It takes about 20 minutes for the brain to signal the stomach that it is full. You will feel better physically and mentally if you aren't overstuffed and miserable an hour after you eat. You can always go back for more if you are really hungry.

Balance your meals and eat a variety of foods during this season. Use the food guide pyramid as a tool to ensure proper nutrition. The pyramid suggests 6-11 servings of carbohydrates, 2-4 servings of fruit, 3-5 servings of vegetables and 2-3 servings each of protein and dairy products. Fat intake, especially from baked treats and candies, should be minimal. This doesn't mean avoid the sweets, just make them a 'treat' not a meal. Be sure to not skip meals in preparation for the 'big dinner.' This often leads to overeating. Eat a moderate breakfast or lunch before heading out for an event.

One of the most important parts of making it through the holiday with mental and physical health intact is exercise. Often exercise becomes a casualty of busy schedules and an overload of engagements. Exercise may not only counteract some of the extra calories that are consumed but can serve as an excellent stress reliever. Try to incorporate some physical activity into family gatherings. A walk outdoors can be a wonderful way to initiate conversation and a rousing game of touch football or other sport can bring people together.

As you plan the holiday menu for your family affair make a few substitutions that increase health value and still maintain excellent taste. Most people will only notice the changes if you point them out. Below are a few ideas.

Use 2 percent milk instead of cream in cream-based soups and gravies.

Low-fat mayonnaise and sour cream work well in most dips, dressings and spreads.

Season with garlic, onions, parsley and commercial seasoning mixes that lower salt content.

Mashed potatoes can be enhanced with chicken broth instead of butter.

Use egg whites in place of whole eggs. Two egg whites equals one whole egg.

Substitute applesauce for one half of the oil or shortening in a recipe.

Use only half of the 'extras' in a recipe such as chocolate chips, coconut, etc.

Use one-half to three-quarters of the melted butter or margarine in pie crusts.

By using some of these suggestions you can have a wonderful, healthy holiday season.

Anya Petersen-Frey is a local fitness instructor.