HEALTH BITES: Dodge holiday weight-gain with these simple strategies

There is no denying that the holidays involve just as much chaos as celebration. As the season approaches, we become fixated on cooking, shopping, gift wrapping, decorating, entertaining and eating. So much energy and time is spent on holiday preparations that we neglect to set aside time to focus on our health. What many of us don't realize is that although holiday weight gain may be slight, it can also be lasting. According to the National Institutes of Health, most Americans never lose the weight they gain during the holiday season. A pound is not much, but a pound every year will eventually add up and could potentially have adverse affects on one's health.

While disorder oftentimes surrounds the holidays, there really is a method to all of that madness. It starts with a plan. Planning is involved with shopping, menus and travel; the trick is to be mindful of healthier options. Here are eight simple strategies to help guide you:

1. Plan for "high-risk" situations

A high-risk situation is one that has the potential to negatively affect a normal routine. Parties, family dinners, buffets, New Year's gatherings and travel can all be considered high-risk. Identify what situations you will encounter and write down strategies for avoiding trouble. If the holidays have been a downfall for you before, identify the biggest problem. What do you struggle with the most? Is it the dessert line? Is it the mindless eating? Is it the continuous lack of activity? Once you know the problem you can craft ways to correct it.

2. Silence hunger

If you are invited to a party, don't arrive hungry. Eat a healthy snack beforehand. A handful of almonds or cheese and crackers work well.

3. Be the party thrower, not the party goer

If attending holiday parties is a tradition for you, consider being the host this year. As the host, you can control the main dish or the entire menu. By doing this, you have the opportunity to create healthier options for you and your guests.

4. Fit in fitness

Physical activity is the perfect antidote to holiday stress. Ask yourself how you can plan some active time even during the busiest days. Try to involve your family and exercise wherever you can. Remember that something is always better than nothing!

5. Boost your baking nutrition

When preparing foods, choose healthier substitutes for the regular high-fat, high-sugar combo. For instance, try replacing half of the fat with pureed fruit, such as applesauce, or finely shredded zucchini. For more suggestions, refer to the table below.

6. Skip the skipping

Don't skip a meal in order to "save up" for the evening buffet. If you neglect to eat a meal, you will likely be more hungry than normal and overcompensate by consuming all the wrong foods.

7. Know your numbers

If you attend a party and experience sensory overload due to the vast amount of treats available, try this: scan the buffet and number items from one to five with one being the least appetizing and five being the most appetizing. Take small portions of the fours and fives and skip the rest! You don't have to eat it just because it is there.

8. Think about your drink

Remember that cocktails pack more than a punch. Depending on the drink, you could consume hundreds of extra calories. Limit yourself to one or two.

Just because the holidays are busy does not mean you have to recklessly celebrate every occasion. It is possible to enjoy sweet treats and traditions without the feeling of "eater's remorse." This year, keep these tactics in mind and challenge yourself to approach this season with healthful intentions. You will see that a heart-healthy holiday is within your reach. Here is to a happy and healthy holiday season!

• Erin Nitschke is director of recreation, outdoor education, health and wellness at Sheridan College. She can be reached at enitschke@sheridan.edu.