article by Jenny Weber: USAT Level 2 Certified Coach and student of dietetics 

With the holiday season approaching and the final traces of race season fading away, it’s easy for us to get into a rut when it comes to making the right choices. That rut can translate into extra pounds once the holiday parties start rolling around.  Talk kindly to yourself and anish the mantra, "I always gain weight over the winter." Instead say to yourself, "I am giving myself the gift of health. I can eat and enjoy any food I want in moderation.  Lean and mean taste much better come April!

Focus on Fiber

In reality most of us don’t get enough fiber. How much should be getting? ADA recommends between 25-35grams of fiber per day for men and women less than 50, respectively. We typically consume 12 to 17 grams daily.

Tips for increasing fiber intake:

• Eat whole fruits instead of drinking fruit juices
• Replace white rice, bread, and pasta with brown rice and whole grain products
• Choose whole grain cereals for breakfast
• Snack on raw vegetables instead of chips, crackers, or chocolate bars
• Substitute legumes for meat two to three times per week in chili and soups. 

Portion control is the key

I don't believe you can't eat food that you like - even indulgences - but it is the amount you eat. The best way to determine the amount of food in a given serving is to look at the Nutrition Facts label and measure it out. Although this may not be practical or that much fun, if you are able to take the time, you will soon be able to "eyeball" the amount of food and know whether there is too much or too little.

For example, a single serving of:

• Vegetables or fruit is about the size of your fist
• Pasta is about the size of one scoop of ice cream
• Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers)
• Snacks such as pretzels and chips is about the size of a cupped handful
• Apple is the size of a baseball
• Potato is the size of a computer mouse
• Bagel is the size of a hockey puck
• Pancake is the size of a compact disc
• Steamed rice is the size of a cupcake wrapper
• Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base)

Take Time for Breakfast

Begin your day with a substantial breakfast that includes protein. Protein takes longer to digest and helps you to feel full for much longer. 

My favorite quick breakfast smoothie recipe:

1. 1 cup Skim milk, Almond milk or Soy milk
2. 1/2 cup frozen strawberries (or rasberries/blueberries)
3. 1-1.5 scoops Whey protein
4. 1 cup oatmeal
5. 1 tsp flaxseed
6. Ice to taste. Blend and serve.
   

Limit Alcohol

Avoid drinking too much alcohol at holiday parties. It's not just about calories but about control. If you drink a lot you, won't have as much control over what you eat.

Manage Your Stress

Studies show that relieving tension through physical activity, medication, yoga or tai chi can bolster immunity, improve quality of life and lower stress. Less stress will help you make better decisions on what you eat and when you eat.  Healthy food should be enjoyed, not endured. Focus on feeling great and the looking good part will follow. Explore and listen to what your hunger has to tell you.

Enjoy the season of celebration. Remember the holidays are about coming from a place of gratitude. Treat yourself well with friends, with loved ones and yes, with whole, natural foods.
Be well.