By Derek Johnson, BCIH, NE
Executive Nutrition Director, BLR

There's no getting around it: Everyone eats more than they should around the holiday season! If you want to enjoy yourself and reduce the guilt that follows, here are four tips that will make the holiday season a little easier and healthier!

1. Balance Before A Feast

Most people have a tendency to refrain from eating anything in preparation to binging at a holiday meal usually held in mid-afternoon. The healthiest trick to remember is to maintain balanced sugar levels throughout the day. To do this, have two small meals of equal portion prior to a feast (i.e. a small breakfast and a mid-day snack). Make sure these small meals are low in carbohydrates and higher in fats/proteins. If you delay your eating until a big meal, your body will be storing fat and lowering your metabolism while you wait.

2. Plenty of Portion Control

This is vital to remember! One simple trick is to fill only half of your plate and take your time enjoying what you have selected. It is best to eat your servings of protein in this first round. If you crave more food, go back for another half of a plate. If you do half plates, there is nothing wrong with going back for seconds or even thirds! As for as dessert, think small portions here too - you can have some, just don't overload your plate. Another way to approach this part of the day is to decide whether you would rather eat or drink the extra carbohydrates. If you want to keep yourself in tighter control, choose only one to indulge in: A dessert or have a bit more wine instead. If you plan to cheat and do both, remember to attentively moderate your portions of both.

3. The Morning After

To help your body catch-up after a holiday feast, have a high-protein breakfast such as an omelet (idea: include some fresh turkey in there) and definitely limit or refrain from breads and fruits at this meal. Your body needs time to process the excess sugars you enjoyed the day before.

4. Burst Train it Away

Your body needs help to burn off those excess calories and sugars. To utilize your free time during this holiday season, do burst training. Hit the cardio (jump rope, elliptical, running, biking, etc) in specific time intervals. You'll do one-minute at 70-100% of your maximum capabilities, followed by two minutes of rest (light walking, pacing). Repeat this cycle six or seven times. In less than 25 minutes, you'll have ignited your metabolism back to burning as usual. Hot tip: warm up for at least five minutes before working out. *Please consult with your physician before starting a new exercise program.

Cheers to a Happy & Healthy Holiday Season!