BY: Jeffrey S. Harrison,
 PHC Personal Training Director

Tis the season for lots of cheer, good food, and good drink.  The holidays however should not be a time of year where you feel (and look) ashamed afterwards. Neither should you view it as something you “survive.” This holiday season, equip yourself with some basic information with some holiday survival tips. It’s up to you to make smart choices so that you don’t end up looking at your belt notch in shame. Remember, the holiday season is a joyous time of year and that one overindulgent meal won’t be the one that makes you gain excess pounds. It is the many large meals and poor food choicesn in a row that will do you in. Here are some tips to help:  

Don’t Shop on an Empty Stomach

One of the cardinal rules of grocery shopping also applies to holiday shopping.  Malls are loaded with temptations of “quick food” that will provide some short bursts of energy and are devoid of any nutritonal value.  Take a bottle of water with you and a piece of fruit or meal replacement bar to keep energy levels up and keep you away from making a poor  decision with your next food choice.

Maintain Your Current Calorie Intake

Calories can add up and fast.  Richer, more calorie dense food is everywhere this time of year and if you’re not careful, it will creep up on you after the calendar has flipped.  Determine how many calories you should eat on a daily basis and do your best to stay within that range.  You might not think a few extra calories here or there make a difference, but it only takes 3,500 excess calories to make one pound of fat: that’s only an extra 500 calories a day for a week or an extra 117 calories a day for a month!  

Eat What You Like, But in Smaller Portions


Holiday parties and gatherings are generally full of finger foods and sweets and just becasue they’re small doesn’t mean they’re low in calories.  When attending gatherings where food is set out buffet style, start with a smaller plate, make one pass, and walk away.  If sitting for dinner, start with a small plate as well and try to fill your plate according to thrids: one third protein (turkey, beef, fish); one third starch (potato, rice, pasta); one third vegetable/fiber (brocolli, green beans, salad). 

Drink Lots of Water

It doesn’t necessarily need to be the holidays for you to be concerend about your water intake.  Drinking plenty of water will not only keep you hydrated, but it will help to suppress your appetite and most of all,  it is calorie free.

Have a Game Plan for the Parties and Feasts

To avoid eating or drinking excess calories, plan your day as any other when it comes to eating.  Perhaps cut a few calories out of a meal here or there and most important, don’t starve yourself.  “Bank rolling” calories for one great big eating frenzy will almost guarantee gorging and over eating, and if you’re not real careful, gastrointestinal distress.

 Eat Slowly

Eating can be one of the great pleasures in life, especially when you take the time to enjoy the tastes, smells, and textures of what you’re eating.  If you inhale everything you bring to your mouth, eating becomes more of a task than a pleasure.  Furthermore, by eating slowly the stomach can more efficiently tell the brain when it is full or satisfied as opposed to the belly busting sesnsation you’ll feel after eating faster than your brain could process and enjoy.  And if you eat too fast, stop when you feel full.

Eat Plenty of Fruits and Vegetables.

While it may be hard to pass on the cheese and crackers, fruits and vegetables provide more nutrtional value and due to their higher fiber and water content, provide greater satiety and a feeling of fullness.  Plus, they provide an array of colors so even though you’re making healthier choices, your plate is more colorful too.

Limit Your Alcohol Intake

Alcohollic drinks not only can inpair judgement with regard to healthy eating choices, but they provide a lot of excessive empty calories. A glass of red wine, a light beer, and the occasional spirit and tonic can still be enjoyed in moderation and without the guilt of too many excess calories. Be responsible and most of all, don’t drink and drive.

Take a Stroll After the Meal

Just as the song goes, “Walking in a Winter Wonderland” can be a way of getting some exercise, but also a chance for you to digest all of the goodies you’ve eaten, destress a bit, and take in some of the sights and sounds of the seasons.

Stick With Your Exercise Plan

The holidays are not an excuse to put your fitness plan on hold.  While finding the time to workout while may be a challenge, workouts can be made shorter in duration and more intense.  There couldn’t be a beter opportunity in times such as these to work with a certified fitness professional to set up a very time efficient, effective workout.