The Twelve Tips of Christmas
Nutrition Associates of Montana; Billings, MT & St. Peter's Hospital

You don't have to overhaul your diet completely to save calories
during the Holidays. Make a few changes in recipes and follow some
of the suggestions below and you won't have to just dream of
a "light" Christmas!

1. THERE ARE NO FORBIDDEN FOODS - As soon as you label a
food 'forbidden' or `not allowed', that food becomes exactly what
you want! You can enjoy any food, especially your favorite recipes,
in moderation this holiday season.

2. CHOICE MEANS SELF-CONTROL AT HOLIDAY PARTIES - By carefully
looking over all the food, you can decide what you want the most.
Take a small portion of those special foods, eat them slowly and
enjoy!

3. EXERCISE IS THE HOLIDAY'S MOST IMPORTANT ACTIVITY - Making
time for exercise will keep your metabolism running in high gear.
Plan family activities, like a holiday walk, cross country skiing or
ice skating. That gets everyone away from the television and the
refrigerator.

4. THE JOY OF THE HOLIDAYS IS THE WARMTH OF CELEBRATING WITH
FAMILY AND FRIENDS - Focusing on the people and the celebration will
make food less important. Talk as much as you can at parties. It
is difficult, unattractive, and impolite to eat while talking.

5. SHARE THE GIFT OF HEALTH - You can make many interesting and
fun low-fat treats for holiday gifts. Or consider a subscription to
a low-fat cooking magazine such as "Cooking Light", a low-fat
cookbook or some exercise clothes.

6. FAMILIES CAN ESTABLISH NEW, HEALTHIER TRADITIONS - Even if
your family always insists on piles of rich goodies, they can learn
to appreciate lighter fare or totally new non-food traditions.
Young children love being part of new activities, like the nightly
ritual of a holiday wish candle or an Advent calendar.

7. PLANNING AHEAD IS THE KEY TO SUCCESS IN DEALING WITH HOLIDAY
EVENTS –
If you arrive at a party hungry, you are setting yourself up for
disaster. Always try to eat something light but filling, like an
apple and string cheese. While you are filling up before the party
on healthy things, make your `game plan' for the party.

8. LIGHT COOKING IS A DELICIOUS WAY TO ENJOY THE SEASON AND
LIFELONG HEALTH - You can find many wonderful new recipes in
magazines, cookbooks and on the internet. Your own family favorites
can be adapted by decreasing the fat, sugar and salt. You'll be
surprised on how easy it is.

9. HOLIDAY BEVERAGES BENEFIT FROM THE LIGHT TOUCH ALSO - Fill
up on carbonated mineral water; bubbles always make you feel
fuller. Or try making egg nog with fewer egg yolks, egg substitutes
and low-fat milk. Wine spritzer, "light" wine coolers and mixed
drinks made with diet tonic or soda are also good choices. Or skip
the alcohol altogether, especially if you are driving – there are
lots of low-calorie, non-alcoholic drinks these days too!

10. CREATE A DISTANCE FROM FOOD - Send leftovers home with your
guests. Move around at a party and keep your back to the food.
Once you decide you are satisfied, put away your utensils and go to
another room.

11. EXPERIMENT WITH THE "FIVE MINUTE RULE" - When you have the
urge to eat something, tell yourself that you can have it if you
really want it. Then wait five minutes to check out whether or not
you really still do want to eat.

12. ABOVE ALL ELSE – REMEMBER THAT NO ONE PIECE OF ANYTHING OR
EVEN ANY ONE PARTY CAN CAUSE YOU TO GAIN ONE POUND - You have to
eat 3500 extra calories to gain one pound of fat. Never tell
yourself that you've "blown it", or you will just want to eat more.

Holidays are a special time of year. You eat differently at this
time of year – so don't compare the way you eat on holidays to the
way you normally eat. Take a moderate approach – enjoy the social,
family and holiday traditions, but in a healthy way!

Find some time to browse at Healthy Eatin' Recipes 2003 + at:
www.recipecircus.com/recipes/Phyllis_aka_Filus