Associates in Nutrition & Sports Specialty

It’s that time of year again for annual office holiday parties! Visions of cookies, cakes and candy fill our heads and unfortunately, our bellies. Keep the party festive and fun while avoiding the mounds of chips, dip and junk by offering healthy alternatives.

Here are some ideas:

• Bring or suggest a meat and cheese tray to include lean cuts of deli meats and a variety of cheeses
• A fresh vegetable platter with some low-fat dips
• A fruit tray with yogurt dip and granola topping
• Salads can be festive and nutritious by adding nuts, cranberries and low-calorie and low-fat dressing options
• Make a traditional recipe a little healthier by adding low-calorie and low-fat ingredients

To get your colleagues on board, take requests via a suggestion box or board. Maybe you can even try a theme. By making some simple substitutions, no one has to forgo the festivities or their healthy eating routine.

Looking for the perfect holiday present for the family?  Give the gift of fitness!  Local gyms are offering membership specials for the holidays. Another idea is to buy sports equipment to encourage your family to be active. So while you are walking the malls this weekend in search of the perfect gift, consider your family’s fitness goals.

Here are just a few suggestions:

-A pedometer to track your steps
-Tennis racket and balls
-Footballs, baseballs, soccer equipment
-Yoga mat
-A bicycle and helmet
-A treadmill or home equipment
-Weights
-Exercise videos
-Headset/music for the gym, jogging or walking
-Workout clothes
-Gym bags
-Water bottles

Traveling during this holiday season doesn’t have to wreak havoc on your healthy eating and exercise routine. The best approach is to plan ahead to avoid overeating and to fit exercise into your travel plans.

Just as you would schedule vacation activities, you should think about your meals or dining plans. Planning ahead is the best way to avoid unwanted pounds and enjoy a “guilt-free” vacation.

Whether you are traveling by airplane or automobile, you can plan your snacks and meals with nutritious options. Eating healthy snacks every two to four hours can help you feel energized and keep you from overeating when it is time to stop for a meal.

For example, pack small plastic bags or containers with snacks such as nuts, dried fruit, trail mix, low-sugar and low-fat power or granola bars, low-fat cheese, hard-boiled eggs, pretzels, baked whole grain crackers, sandwiches made with whole grain bread with peanut butter or lean meats, or fresh fruits and vegetables. A combination of a carbohydrates and proteins are a good choice as these foods are absorbed more slowly, helping to curb hunger and provide more satisfaction.

In addition, drink lots of water and keep it accessible.

If you plan to dine out during your travels, avoid fast food restaurants or those with limited choices. Sub shops offer better choices for brief stops. Select sandwich ingredients including whole grain bread, lean meats and lots of vegetables. A quick and nutritious breakfast choice is a bowl of oatmeal with fresh fruit, filled with vitamins and fiber. In addition, yogurt and hard-boiled eggs are excellent sources of protein. You can also look for single-serving whole grain cereals with low-fat milk.

Another option is to split a restaurant meal with your traveling buddy. Most restaurants provide more than enough food for two people in one entree. Eat the vegetables that come with the meal first. If the meal does not come with a vegetable ask for a side dish. Another idea is to skip the entree and replace a meal with a healthy soup and salad.

Choose wisely when ordering salads. Stay away from taco salads or ones that are topped with fried chicken strips. Remember to select foods that are prepared with healthier, low-fat ingredients and choose grilled over fried foods.

In addition to maintaining good eating habits, you should include exercise during your travels. If you are driving, it is best to stop in a safe location every two to three hours to stretch your legs. Take a quick walk around a rest area, do a few jumping jacks and take time to stretch your muscles. If you are traveling by plane, you can get up, walk briefly and stretch as well. Moving around will help keep your metabolism going while preventing you from feeling drowsy.

Traveling is not an excuse for making unhealthy choices. By planning ahead and making smart decisions, you can stay on track, eat well and enjoy your holiday vacation.