Sensible Celebrations
Eat, drink, and be merry: It's the unofficial motto of the holiday season, but for many people, it adds up to too many extra pounds.

If you could have more of something this holiday season, what would it be? More time with family? Extra opportunities to see your friends? A few more decorations in your home? For sure, one thing you probably don't want more of is extra pounds, and yet that's exactly what most people find themselves facing come the new year.

"There's food everywhere this time of year," says Gale Reed, RD, an outpatient dietician at Overlook Medical Center who has been teaching people about weight management for nearly 15 years. "It's at parties, it's in your home, it's at work—there's no avoiding it. But you can manage it. Remember: You're the master of your own mouth."

Reed is realistic about holiday eating; she understands human nature, and she knows that people are going to reach for one more hors d'oeurves or another bite of dessert this time of year. But by being mindful of your food choices, you can avoid the scourge of excess weight. "Everyone splurges sometimes—it's a human condition," she says. "But plan them out, and choose indulgences well. Everything you do is a choice—don't fall victim to the occasion or the holiday. You're the one who makes the decision to put the food in your mouth, and if you stay mindful, you'll make better choices."

As you enjoy the holidays this year, be mindful of these points.

• Plan ahead. Don't go to a party hungry (you're setting yourself up to overeat, Reed points out), and find out ahead of time what's going to be served. This way, if everything is going to high in calories, sugar, or salt, you can opt to bring a dish that isn't. Offer to bring a vegetable dish or a big salad, for example, or a shrimp appetizer or fruit platter.
  


• When you cook, lighten your recipes. "Not only will you benefit, but your guests will too," says Reed. You often can cut sugar in half without diminishing the taste (in fact, it will enhance other flavors), and the same is true of salt. Trim the fat, too, by replacing butter or oil with mashed bananas, unsweetened applesauce, or fat-free condensed milk. "You can go online and find a healthier alternative to any type of recipe," says Reed. "A lot of times, all you taste in a dish is its sugar and fat. What you want to look for is a lighter version of the same dish to create life-enhancing foods that taste awesome and give us quality of life without a food hangover the next day."


• Make better choices. Look for food high in nutrition and low in calories, like lean proteins and vegetables. And make a commitment to eat off a plate; you'll eat less.


• Choose your position. At a party, stand near the fruits and vegetables. "If you position yourself near something high in fat, that is what you are going to grab," Reed points out.


• Keep exercising! Exercise is something people often abandon during the holidays, but it's actually even more important to keep active. Not only does it burn off extra calories, but it helps to reduce stress, which can lead to emotional overeating.


• Have an anchor. An anchor is anything that's going to keep you from overeating. "If you know you're going to be wearing a beautiful dress, think about feeling great wearing that dress," says Reed.
  
• Wear fitted clothes. It's harder to overeat when you're wearing something that's fitted, because you're going to notice that your clothes are feeling tighter.
  


• Control portions. "You can have anything you want," says Reed. "You just can't have everything you want. If you go to a buffet, have a tiny bit of whatever you want. Remember: The banquet is in the first bite. More of it is just more calories and more of the same."
  


• Watch your glass. According to the American Heart Association, consuming one drink a day (for women) and two drinks a day (for men) is moderate and can be considered healthy; more than that can be considered excess. To keep yourself in check, always have a glass of water along with your glass of wine. Drinking water in between sips of wine will help you drink less wine, thereby avoiding dehydration and the "morning-after blues," says Reed.
  


• Have an awareness of saboteurs: We've all come up against the hostess who urges us to have another piece of cake, or the aunt who tries to guilt you into eating by pointing out how she spent hours making your favorite dish. In these cases, Reed recommends complimenting the hostess and having just one small bite, or explaining that you're trying to watch your weight. "When you tell people what you want, they'll usually respect your wishes," says Reed.

With a little planning and willpower, you'll find that you haven't sacrificed anything this holiday season—and you'll be proud of yourself too. "Focus on the fun, not the food," says Reed. "When you go to a party, rehearse it in your mind: Picture yourself having a great time, making good choices, and leaving the party and saying, 'I am so proud of myself. I made good choices and I had a great time.' Don't fall victim to the occasion or the holiday. If you stay mindful you'll make better choices—and that's the best gift you can give yourself."

To schedule an appointment for nutrition counseling, call (908) 522-6114.

COPING With Diabetes

For people with diabetes, the planning that goes into managing their disease becomes even more crucial during the holiday season. "Most important is to keep blood-glucose levels even throughout the day," says Gale Reed, RD. "High-carbohydrate foods like cookies, candy, and holiday breads are everywhere at this time of year. To avoid hyperglycemia, be aware whenever you reach for carbohydrate-containing foods. Eat them moderately and in combination with a protein or a healthy fat whenever possible."

Alcohol also can lead to a glucose imbalance. "Heavy alcohol consumption [three or more drinks per day] can contribute to high blood glucose, the risk of high blood pressure, and high triglycerides," says Reed. For diabetics, low blood glucose is dangerous, as it can contribute to a hypoglycemic state. Moderate alcohol consumption can improve insulin sensitivity; when combined with some diabetes drugs that also improve insulin sensitivity, the result can be a hypoglycemic state, so be aware of the actions of your diabetes medications before choosing to drink. And since the symptoms of hypoglycemia can mimic the signs of intoxication, you may be mistaken for being tipsy when you're actually in greater danger. For this reason, Reed recommends carrying extra glucose in case you need it, and wearing ID to alert others to your condition.

If you're going to be drinking, your choice of drink should not be overlooked. "Steer clear of drinks with mixers, which tend to have a lot of sugar," she says. Better choices: dry red wine or a bloody Mary. And testing your blood-glucose level is essential, especially one to two hours after drinking and before bed to ensure you're not going into a hypoglycemic state.