Holiday Eating Guide

1. Don’t skip meals. This backfires because you come to the next meal over hungry and eat more then intended.  

2. Fill up on lower calorie, nutrient dense foods such as veggies, and lean cold cuts.

3. Make just one trip to the party buffet. 

4. Eat slowly and enjoy each mouthful. Hold your glass in the hand that you normally eat with to make finger foods less accessible. 

5. Avoid grazing while you cook. Little nibbles can really add up! When it’s time to eat, sit down and savor. 

6. Don’t waste calories on foods you don’t like or foods you can have anytime. 

7. Eat only when you are hungry & not because food is near. 

8. Don’t buy candy or goodies too far ahead of an event. Once purchased keep it out of sight.

9. Beware of liquid calories; eggnog, beer, soda, wine. They go down so easily and often do not add much nutrition to your intake, but add a lot of calories. 

10. Write a list of things to do other than eat (such as taking a walk, calling a friend, or housework), to have available when you feel bored, angry, frustrated, lonely, depressed or any way that leads to cravings. 

11. Choose only the foods you really want & keep the portions small. 

12. Don’t hang out near the food-socialize a distance away. This will prevent unconscious nibbling.

13. Use a plate for even the smallest snack - you’ll eat less. 

14. Contrast flavors, textures, and temperatures for more satisfaction in your eating. 

15. Be realistic. Trying to lose weight during the holidays may be a self-defeating goal. Instead, strive to maintain your weight. 

16. When you arrive at a party, avoid rushing to the food. Greet people you know - conversation is calorie free! Get a zero-calorie beverage and settle into the festivities before eating. Overall, you may eat less. 

Holiday Survival Plan

The holidays are notorious time of weight gain for most people. Instead of gaining unwanted pounds this season, try my FREE HOLIDAY SURVIVAL PLAN. Just follow my daily tips to give yourself an extra edge against the holiday pitfalls. I look forward to helping you holiday-proof your waistline! 
Remember as you work to manage your weight through the holidays, small steps can add up. Take time to read the tip for each day and take action to minimize weight gain. 

November 21: Be Realistic

Trying to lose weight during the holidays may be a self-defeating goal. Maybe a better goal is to just maintain your weight. Set a goal that's realistic. 

November 22: Eat Before You Eat

Your first challenge is here! A lot of people try to starve themselves before the big meal. Don't do it! The best strategy is to eat before you eat. An ideal amount is at least 60 calories of lean protein 20 minutes before the party.

November 23: Celebrate The holiDAYS

Remember it is a holiDAY, not a holiWEEK, not a holiMONTH. Only allow yourself the actual holiday to splurge if you want, but keep to your plan the rest of the holiday season. 

November 24: Get Enough Sleep

During the holiday season, prioritize your sleep. This is a busy time of year, but at least 7 hours of sleep helps control your hunger and stress levels. 

November 25: Don't Sample While Cooking

As you are preparing food, do not sample the food you are preparing. The "small" bites and "little" tastes can add up to a LOT of calories.

November 26: Sneal® Every 2-3 Hours

Try to eat a small meal or sneal® every 2-3 hours to keep your digestive system constantly working. Learn more about Snealing® at Carbessential.net.

November 27: Plan for Parties

Before you go to a holiday party, decide how much you are going to allow yourself to eat and remind yourself of your weight goal. And eat a sneal® before you go to the party. 

November 28: Get A Weight-Loss Partner

Be accountable to someone else for your weight. Have someone else weigh you weekly. That way someone else is seeing your weight instead of just you.

November 29: Fill Up On Water

At a party, drink lots of water to help fill you up. 

November 30: Protein, Vegetables, Dessert

A good buffet strategy is to get a small plate, fill it with protein first and eat that. Then go back for vegetables. Save desserts for last when you'll be less hungry. 

December 1: Stick To Special Treats

When is comes to treats and desserts during the holidays, try to choose only special occasion treats that you cannot get the rest of the year and skip all other sweets.  

December 2: The Secret To Losing Weight Is Eating

Don't skip meals. This backfires because you come to the next meal over-hungry and eat even more. eat sneals® throughout the day. 

December 3: Have A Strategy For Stress

If the holidays are stressful for you, have a healthy plan in place to deal with your emotions and stress instead of turning to food. Try to find a healthy activity that you can turn to when you feel stressed. 

December 4: Fill Your Hands

When you attend a party, grab a glass of water to hold in your hand so that you aren't as easily tempted to keep reaching for the finger food. 

December 5: Always Use A Plate

Even for the smallest snack, put your food on a plate and sit down to eat. It will help you avoid grazing. 

December 6: Be Aware Of Why You Are Eating

Make sure you are only eating if you are hungry, and not just munching because food is near.

December 7: Slow Down

Eat slowly and enjoy each mouthful. You'll eat less. 

December 8: Be Careful About Treat Purchases

Don't buy goodies to far ahead of an event or you may be tempted to eat them. Store them out of sight to help save them for the event instead of becoming a snack. 

December 9: Find Eating Alternatives

Make a list of things to do besides eating: take a walk, call a friend, do some cleaning. 

December 10: Beware Of Liquids

Eggnog, beer, soda, and wine go down easy and can add hundreds if not thousands of calories to your daily intake. Drink more water. 

December 11: Use A Plate

Always eat everything off of a plate. This helps you see exactly how much you are eating vs. snacking or sampling that can add up to more than you've estimated. This is called food amnesia. 

December 12: Use A Small Plate

When you select your plate, pick the smallest plate available so that your portions will be smaller.

December 13: Add Minutes Between Seconds

Try to wait at least 15-20 minutes between each trip to the buffet. This will help your body get to the point of feeling full before you overeat.

December 14: Have A 2-Drink Limit

If you're drinking alcohol, remember that it is high in calories and try to limit your consumption to a drink or two. 

December 15: Eat A Sneal® Before Drinking

Alcohol on an empty stomach will make your blood sugar drop and your body will want to EAT. Be sure to eat some protein and carbohydrates prior to drinking, and it is best to never drink on an empty stomach. 

December 16: Know Your Treat Intake

If you have a sweet tooth, allow yourself one candy cane to enjoy instead of eating out of a candy dish. It will help you eat the amount you plan to eat. 

December 17: Avoid Office Landmines

If you work in an environment with lots of holiday treats, request that the treats are placed away from your cubicle, deck or office. Do what you can to avoid office treats.  

December 18: Give Your Leftovers To The Guests

If you struggle with eating too many leftovers, give away all the leftovers if you host a party this season.

December 19: Socialize Over Eating

When you first get to a party, take time to engage people in conversation instead of heading directly yo the buffet line. 

December 20: Move Your Body

Any additional activity will burn calories. Go on a walk, play with the kids, do anything that helps get you up and about to help counteract the inevitable extra holiday calories. 

December 21: Have an Eggnog Strategy

Eggnog is heavy in calories, so if you choose to indulge, do so in limited supply. Sip eggnog from a shot glass and not a regular glass or cup!

December 22: Ignite Your Metabolism

Despite the holiday rush, eat something when you fist wake up and start your day.

December 23: Slim Down Favorite Recipes

Look for and invent lower-calorie versions of your favorite holiday recipes. CarbEssentials has many ingredient options that can help you with this. Come in and ask our staff for help! 

December 24: Water, Water, Water

Drink lots of water throughout the day to maintain a sense of fullness and hydration. 

December 25: Look for Small Steps With Big Rewards

Small things can help cut your total calories, such as scrapping off some of the icing from a cake or cupcake. 

December 26: Focus On Food Passions

You don't have to eat only carrot sticks, but practice moderation and don't eat every dessert available. Pick one dessert that you love and savor it.

December 27: Avoid Grazing Stations

If you tend to graze during buffets or parties, do not stand in the same room as the food.

December 28: Remove Temptation

When you are full, have the plate taken away so you won't keep eating from it. 

December 29:  Take A Break Before Overeating

If you are tempted to overeat at a meal, tell yourself that you can always eat more later, and put your utensils down and take a break. 

December 30: Does The Taste Justify The Weight

If  you taste something and don't enjoy it, do not waste your calories eating it. 

December 31: Have An Alcohol Protection Plan

On New Year's Eve, if your going to drink, be sure to be well hydrated with water and keep some carbohydrates and protein in your stomach throughout the night.