Holiday Action Plan

10 Steps to Sticking to Your Diet

 

By Julie Daniluk R.H.N.

 

 

Would it be a wonderful change this year to keep your weight balanced rather than fight to take off five extra pounds in January? A key to success is getting the support you need. Prioritize healthy treats and substitutes in your budget and have a talk with your family so they understand your goal this year. If they are used to you doing all the sugary baking, it might be an adjustment, but with the advancements in natural foods, you can have gourmet flavour without the calorie blowout.

The best weight-balancing trick is to have more fun this season. Suggest centering social gatherings on activities versus food: ice-skating, tobogganing and snowman building are amusing, group-friendly activities that burn up to 300 calories an hour. The endorphin rush from the exercise is sure to make your party the hit of the season.

 

1. Did you know that calcium is a fat burner? High-calcium diets seem to favour burning, rather than storing, fat. In several studies, Dr. Michael Zemel, director of the Nutrition Institute and professor of medicine and nutrition at the University of Tennessee in Knoxville, has demonstrated that a calcium-rich diet actually boosts your metabolism helping you lose more weight than caloric restriction alone. Good sources of calcium include yogurt, beans, dried figs, broccoli and most dark-green leafy vegetables. If you are taking a calcium supplement, the recommended dose is 300 to 600 mg before bed, as it is also a mild sedative.

 

2. Master herbalist Joel Thuna of Barrie, Ont., suggests that you “cut back on extra calories by using Stevia,” a natural calorie-free sweetener found in the health food section. Stevia is an herb from South America that is available in liquid and powder form. It is great to try in recipes such as cranberry sauce where guests won’t notice the difference.

 

3. Fill up on seven to 10 servings of veggies and decrease your sweet cravings. Bonus: you’ll also prevent free-radical damage from a night of overindulgence and promote a glowing complexion with all the extra beta-carotene. If it is impossible to eat raw veggies, supplement with a green drink.

 

4. If you know you may be splurging, avoid high-glycemic index carbohydrates that can launch a craving cycle. Stay clear of breads, sugars and potatoes during the day if you’re heading to a social eating event at night.

 

5. Protein powder is not just for sport shakes. By adding vanilla protein powder to the recipe of your favourite holiday treat, you can cut back on refined sugar. You can keep your moods and cravings in check while enjoying your new and improved family favourite.

 

6. Have your chocolate and eat it too. Cocoa butter dark chocolate contains antioxidants and bio-flavinoids (also found in fruits, vegetables, tea and red wine) that help lower blood pressure, fight disease and slow aging.

 

7. Attention holiday shoppers! You burn 207 to 246 calories an hour shopping if you walk through the mall carrying your packages but it can be exhausting. Pack a healthy snack like a nutty protein bar and a bottle of water to avoid low blood sugar and dehydration-induced headaches, fatigue and short fuses while in the checkout.

 

8. Great news: good fats make you thin. When you take three grams a day of fish oil and exercise three times a week it has been shown that you can lose up to 14 per cent body fat over those who only exercise. So enjoy that wild poached salmon feast this season. When fresh fish is in short supply, try filtered lemon flavour fish oil that you can hide nicely in a salad dressing. Three 1,000 mg caps a day will also do the trick.

 

9. Curb holiday over-indulgence by consciously getting back into a healthy eating pattern on your social days off. Start the day with lighter fare like veggie juice, fruit salad, muesli and live cultured yogurt.

 

10. Reach for fibre when you have the urge to overeat. Naturopathic doctor Nora Pope in Toronto says, “Fibre has a high satiety rating, meaning it makes you satisfied and decreases hunger.” The result is reduced food intake and increased digestive movement that can translate into a smaller waistline.