I ordered a fruit plate… So What!

The decision to give in to or resist and impulse usually comes down to a split second.  Taking charge in that moment requires perseverance and practice.

Especially this time of year, well meaning friends and relatives often encourage us to overeat as food becomes a demonstration of affection.  We don’t want to hurt someone’s feelings by not having another helping or even one helping of a special dish that has been offered.  “Just say no”, doesn’t always seem appropriate in these situations.  However, you can take a few bites and genuinely comment on the effort that went into making the dish.

Another problem this time of year, and this is a big one for me all year long, is peer pressure… or the perception of it.  We don’t want to draw attention to our healthy eating habits, especially as most of those around us are pigging out with the mentality that they will diet in January.  We don’t want to have to explain ourselves, so often we will make choices that we know are inconsistent with our goals.

However, our health and fitness goals must take priority over the reactions and feelings of others.  This takes practice and perseverance.  Just last weekend I went to a nice lunch with several women.  I wasn’t able to access an online menu, so I had no idea what I was going to order.  When I looked at the menu, there were several salads that looked healthy and a fruit plate with cottage cheese that sounded perfect.  I really wanted the fruit plate, and that is when I started to over analyze my choice.

Many of the women at the table were overweight, so I felt like they may be irritated that I, who am fit and thin, would order a fruit plate.  Then I would hear the comments about how I need to eat more, maybe a donut or pie or something. So, my first thought was that I should order a regular salad with chicken, because that would be better for appearances sake.  No one would take much notice of a chicken salad, and it would still be a fairly healthy choice.  Thank goodness everyone took awhile to make their decisions, because I struggled with this decision forever.  Finally, I had to remember that I was the one eating the food, enjoying the food, and it didn’t matter what anyone else thought.  The reason I am fit and trim is because I order fruit plates every once and awhile!!!  So… I ordered the fruit plate.  One of the women at the table said “I knew you were going to order that” in an irritated voice.  Oh well, I still enjoyed my fruit.

Don’t let peer pressure or hurt feelings drive your decisions. Make your health and fitness goals a priority by making the right decision in that split second.  Practice and perseverance!

Make Small Changes Right Now

December is definitely not the month to stop drinking, or tell ourselves that we’re going to work out for 2 hours every day and never eat any bread or sugar. Instead, right now start with one small change a week until January 1st. For the first week, stop drinking sugary drinks like sodas. Drink only water all week long instead. On the second week, add a fruit to your breakfast and add a fruit for a snack. On the third week, incorporate one vegetable into every meal. Making small changes prevents the feeling of being overwhelmed, and it also will help to make these changes into habits as the New Year approaches. When January 2nd comes along, you will “hit the ground running”.

3 Bites

Parties can trigger overeating, so here are a few tips to help you get through the party:

Camp out at the fruit bowl.
Almost every party has a fruit table or a vegetable table. If you like to have something in your hands during the party, keep a glass of Perrier in one hand and chunks of fruit in your other hand at all time. If you “binge” on fruit all night, you’ll be getting some much needed nutrients

If you’re going to drink alcohol, stick with the non-creamy, non-fruity drinks.
Not only does the cream and fruity mixes have a lot of calories, they are loaded with sugar almost certain to give you a much worse hangover. Stick with white wine or the “clear” choices.

Follow the 3 bite rule for dessert.
When the dessert comes out, have three bites and throw your napkin across the plate as soon as bite number three happens; you can take three bites of the most decadent dessert and still lose weight. You’ll find that after the 3 bites you do not even taste it anymore, and the first 3 bites are really the most satisfying. Then, get up and go dance or chat with someone you haven’t seen in a while. Make it about the people and not the food. Drink a large glass of water when you get home. You’ll feel better in the morning.

The food usually isn’t that good.
Most party planners know that the food really isn’t that good. It’s hard to make large quantities of fabulous food so very few places do. Before you partake in the tray favorites of “fried goat cheese” or “stuffed mushrooms” keep in mind that it’s just filler food and it’s usually drenched in butter just to make it taste passable.

Your GO TO dish

The parties have started.  Some of us will have a holiday party every weekend from now until the end of the year. 

I am going to try and include a holiday eating tip in every post from now until January.

Most parties these days are potluck, so this is good news (and bad news which I will discuss in my next post) for those of us who are trying to maintain some sense of health and fitness during the month of December. 

When I go to a party or get-together, I bring both a healthy dish such as a big fruit salad as well as something indulgent, like cookies or cake. Most people are happy to see a healthy option, and at least you know  there will be something healthy among the overwhelming choices of decadent dishes.  Your healthy dish is your “go to” dish.  Eat it first and eat as much as you want  to fill up, while also helping yourself to a small serving of the more sugary, fatty foods.  As always, make your calories count by choosing only the foods that you are really going to enjoy. Think before you load up your plate.

How about a Banana

I don’t take any “workout” supplements other than a few vitamins here and there.  Mostly, because there are so many supplements to consider, and they can be expensive.  I recently read some info on a good pre-workout supplement. 

Instead of spending money on supplements that may or may not have quality ingredients or the proper ingredients, try eating a banana right before exercise. Bananas have potassium and calcium, which increase muscle contraction and allow you to work harder and lift more. Bananas also relieve cramps and will help you to be less sore. So, I’m going to try it for a month and see if I notice a difference.  I love bananas, and now I have  agreat excuse to eat one every day.