With the holiday season in full swing, most of us will be indulging in meals, treats & drinks that we may pass up under normal circumstances. Some studies claim that most people gain between 5 and 10 pounds during the holiday season. This article from the NIH says it is actually closer to only one pound, but that one pound is more likely to stay around & contribute to obesity issues down the road.
Whatever the actual amount is, there is no doubt that most of us take in many more calories than we need during this time of year.
So what can you do to avoid the extra weight gain this time of the year?
- Take advantage of being gluten-free and stick with naturally gluten-free foods at parties – fruits, veggies, salad, lean meats & cheeses. There has never been a more perfect excuse to pass up the dessert table!
- Don’t skip meals. It is tempting to skip meals to save room for the “big spread” later in the day. Going to a party hungry is never a good idea. Eating normal meals will keep your body fueled & nourished and you will be less likely to binge on party food. Additionally, by eating beforehand, you avoid being left with little to choose from that is safe to eat (gluten-free).
- Continue your exercise program. Even if you are traveling or have guests, there is no reason you can’t continue to exercise. There are many workouts available online via Workouts on Demand, yogadownload.com or Gaiamtv.com.
- Walk after meals. Gather friends & family & do a walking tour of holiday lights.
It is all about balance. Indulge & don’t deprive yourself of treats. Don’t regret the choices you made. Just make sure to balance it all out with lots of healthy meals and exercise in between. Here are some healthy meal ideas:
- Dinner salads – include protein & lots of vegetables for protein & fiber.
- Rice bowls – use brown rice and lean protein for staying power.
- Breakfast – makes sure to include plenty of protein & fiber – eggs, gluten-free oatmeal, nut butter and fresh fruit.
Here is one of my favorite ways to eat a rice bowl. I love the colors, which happen to be perfect for this time of the year.
Holiday Rice Bowl
- 1 cup cooked Lundberg japonica rice (I cook my rice in Trader Joe’s lite coconut milk for added flavor)
- 1/2 cup garbanzo beans
- 1-2 cups fresh spinach sauteed in a touch of olive oil
- 1/2 cup sliced beets (canned are fine, but roasted are the best!)
- 1-2 TBSP goat cheese
- Sea salt & pepper
1. Heat pan with a touch of olive oil to cook spinach. Once heated, cook spinach over medium –medium-high heat until it begins to wilt.
2. Add rice, garbanzo beans & beets. Season with sea salt & pepper.
3. Place mixture in bowl & top with goat cheese. Enjoy!
***Feel free to play around with ingredients & seasonings. Sometimes I will add soy sauce (La Choy is gluten-free) or Thai sweet chile sauce for a kick.
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