Emotional Attachment to Bad Foods and What to Do About It

January 4, 2019/in Blog, Fool-Proof Diet, Nutritional Consultant

Comfort foods are something that almost all of us resort to at one time or another throughout our lives. But what happens when your comfort foods are part of the problem? Then they cease to be comforting so much as a glaring reminder that we are struggling with a weight or health issue that feels impossible to overcome. The things that once brought us so much peace and contentment now bring us strife. What do we do about it?

Don’t fret! Comfort foods may have a place in our hearts, but they don’t have to have a place in our diets. And if they do, they can take up residence in a way that is accommodating rather than destructive. We do not necessarily have to get rid of our comfort foods in order to get them back in our diets.

Instead, we can begin to change our relationship with food by understanding what is unhealthy about our comfort foods and modifying them in order to change them into something we can still enjoy, but that we don’t have to feel guilty about eating!

Sure, this may seem to take away the positive benefits of having comfort foods to begin with. you may find it difficult to conceive of enjoying a comfort food that isn’t cooked in the very specific way that you like. However, you can retrain your mind to begin to associate your comfort foods with healthier alternative versions.

Interrupting your neural processes can help you to stop any negative feelings you have about replacing these foods. Simply replace negative thoughts with positive ones once you have recognized yourself having a negative thought about your comfort foods. Then, you will begin to have a better relationship with the thought of replacing your unhealthy comfort foods with healthier alternatives.

Healthy alternatives can be found everywhere. For example, if you really love mashed potatoes but you know they are full of carbs you shouldn’t eat, you can cut the amount of potatoes in half and replace it with cauliflower for the other half, or you could even make the switch to sweet potatoes instead. Where there’s a will there’s a way, and you can begin to seek out healthy alternatives to less than healthy foods.

This can even begin to work with desserts and sweets as well. Instead of eating artificial and processed snacks, you can begin to get your own fix. Looking into raw food cook books can provide a guilt-free alternative to unhealthy snacks and desserts so you can begin eating healthy, even when it feels like you’re not!

There has never been a better time to say out with the old, in with the new than when beginning to replace your old comfort foods with healthier alternatives. It may be a challenge at first, but it is one you can easily rise to meet so that you can begin to take control of your life and embark upon a foolproof diet that will benefit you for years to come!

Overcoming Mental Barriers to Achieve Weight Loss

January 3, 2019/in Blog, Fool-Proof Diet, Nutritional Consultant

The most powerful obstacle to weight loss is not usually our diets or exercise routine so much as our mental ability to handle the types of healthy changes that we want to make in order to improve our lives.

But there are many pitfalls that can easily be stumbled into on the way to good health and well-being. This article will address them and what to do in order to begin overcoming the obstacles that are holding you back.

One of the most basic mental barriers to weight loss is a bad image of the self. If you don’t care about yourself or your body, of course it will be easy for you to neglect your health. All the diet books in the world wouldn’t be able to help you overcome this issue. Fortunately, there are many ways you can begin to develop a more caring attitude toward yourself.

Whether you choose to begin meditation and practicing mindfulness, or seek the help of a qualified professional who can help you to begin to see yourself and your value more clearly, there are ways to overcome this mental barrier once and for all to begin a healthy eating journey that will stick with you for the rest of your life.

Another major issue that a huge portion of the population faces is depression. Depression is sneaky and can often times come across as other things, such as irritability or tiredness. If you suspect you may be suffering from depression, there are many courses you could take to begin treating it. Once you have been able to pinpoint the source of the issue, then it will become that much easier to begin to reclaim your life.

Many of us end up eating when we are sad or angry or otherwise feeling badly, and the label emotional eating can fit into this category. If you are an emotional eater, the best thing to do for yourself is to become familiar with your triggers. Beginning a food journal is a good way to help you get in touch with your body and your habits, and ultimately provide you with insight. When you realize you are triggered into emotional eating, then it will be easier for you to stop yourself from doing so and regain control over your life and your diet.

Others may attempt to take on too much too fast and overload their brains with frantic efforts to lose weight. They make it a challenge that seems so huge and important and insurmountable that it causes the body to go into stress mode, which ironically causes us to hold on to even more weight as a survival mechanism. Rather than psyching yourself out and setting goals for yourself that may seem unattainable, instead, break things down into manageable pieces so you will be able to work toward your goals with ease.

Losing weight is not an impossible task. It is something that all of us can do if we put our minds to it. However, that is the most challenging part, and with these tips in mind, you too can begin to go on a diet that is foolproof, starting now!

Tricks for Drinking More Water

January 2, 2019/in Blog, Fool-Proof Diet, Nutritional Consultant

A lot of people struggle with introducing more water into their diets. As westerners, we often get very entrenched in the habits of resorting to conveniently packed sugary drinks like soda or juice. However, these are usually not a good idea. Even drinks that tout themselves off as healthy often have preservatives and artificial chemicals in them, not to mention the incredibly high sugar content.

If losing weight is your goal, then water should be your go to beverage, preferably leaving all other drinks in the dust.

But this is far easier said than done, especially if you find it difficult to enjoy drinking water. Sure, it is the most natural thing in the world for us to consume, but that doesn’t mean that our taste buds are used to it after being saturated in sweet drinks that leave us wanting more sugar. Some of us require a bit of extra effort in order to begin embarking upon a healthy habit of drinking enough water.

Most studies have shown that we need to drink at least 64 fluid ounces of water daily in order to maintain the best functionality. Water not only helps our bodies to thrive and our organs to function, but it is also an appetite suppressant that helps us to metabolize the foods we eat and burn calories. So including it in our diets is essential.

To drink more water, try to drink a whole eight ounces right after waking up from sleep. You should drink room temperature water, and some people find that drinking from water bottles is an easy way to help keep track of how much water you have consumed in one day. You can find applications for your cell phone or other devices that help you to keep track of your water intake to ensure that you are drinking as much as your body happens to need, especially if this is something you struggle with.

If you find water too plain or bland, you could have pitchers of water in your refrigerator that are infused with other things, such as herbs or fruits or vegetables. There are many good flavors that nature has provided us with, and being able to find and include the ones that taste best to you in your water is a great way to ensure that you are getting the proper amount of water daily.

You could also try to drink a glass of water after every trip you take to empty your bladder, or reward yourself for drinking water. For example, if you meet your water quota that day, then and only then you could allow yourself a juice or other beverage. Using water bottles helps you to keep track of your water intake. You can leave them in the fridge to have easy access to delicious, cold water that will encourage you to drink even more!

These tips and tricks should help to jump start your desire to drink water just as nature intended and get you well on your way to creating the foolproof diet of your dreams!

The Different Types of Juicers

January 1, 2019/in Blog, Fool-Proof Diet, Nutritional Consultant

A lot of people have begun to consider juicing as a viable option for weight loss. It can be a great way to quickly begin to shed the pounds and burn off all the body fat that has been in your way. As long as you are making sure that your juices contain fiber and are not full of concentrated sugars from too many fruits, then juicing is a very healthy way to get the vitamins and minerals that your body needs.

What many people may not realize when they get into juicing is just how much there is to know about it. Juicing has many ins and outs that may not seem very straight forward. For example, would you have known that there are two different types of juicers on the market that make juicing even more elaborate? Or would you have known that drinking juices that are too heavy on the fruit is not healthy at all for the body, because you are basically drinking heavily sugared water?

Whether you knew these things or not, juicing is best left to those in the know. So this article is going to explain to you the two most common types of juicers so you will be able to go out and make an informed decision should the time come that you want to buy one or replace one you may already have.

The most commonly known juicers are called centrifugal juicers. These are the juicers that come with three different parts, generally speaking. It is almost like a blender for juice, and the juice is first extracted through blades in the machine and then pressed with centrifugal force into the pitcher or glass. These are the fastest and easiest to make. However, their shelf life is very short, and should be consumed quickly after being made.

However, this can have drawbacks, such as being unable to extract the juices from leafy greens. You could still give it an attempt but it will not give you the same amount of juice as you would in a different type of juicer. However, they are fast, efficient, and powerful!

The second type of juicer is called a masticating juicer. Masticating juicers are responsible for creating what is usually known as cold-pressed juices and they have many perks and some drawbacks as well. Masticating juicers take longer to create the juices, and some people complain that because of the excess time it takes, the machine warms up and changes the quality of the juice.

This can be unpleasant for some while other people don’t seem to mind as much. However, the shelf life of masticated juices is much longer because the machine takes the time to truly extract the most juice possible out of the contents contained within it, whether these are large leafy green vegetables or not. The juices are blended thoroughly rather than simply splashed together like in centrifugal juicers. For this reason many prefer these juicers.

Now that you know the difference, you will be prepared when you want to get the most bang for your buck! A foolproof diet consists of making conscious decisions, and that includes the machines that will help you to achieve your goals!

Juicing for Weight Loss

December 31, 2018/in Blog, Fool-Proof Diet, Nutritional Consultant

Juicing is a popular diet fad that has picked up popularity, especially after being featured on a number of documentaries about losing weight. The concept behind juicing is that you can drink your way to good health, whether by fasting on juices alone or simply by adding them into your diet.

It is not generally advised to start any extreme dietary changes without the consultation of a doctor or nutritionist first. If you find that you are dealing with serious health issues, juice fasts and other cleanses can have vast side effects. Rather than jumping blindly on the bandwagon, it is good to make smart and informed choices that take your specific body and health into consideration.

If you are cleared for a juice fast or simply want to use juices as a way to get the vital vitamins and nutrients from vegetables and fruits without having to eat a whole lot of them, there is an option for you. However, make sure to remember that without the fibers that juicing removes from said fruits and vegetables, you are not consuming any of the healthy fibers that make fruits and vegetables so good for us and so effective at aiding in weight loss.

If juicing is something you are considering in order to trim down your body fat, don’t remove the pulp completely. Add in some of the excess fibers from your fruits and vegetables so you are getting the nourishment that nature intended.

Another thing to be aware of is that juicing can actually put on the pounds if you aren’t careful.

Consuming nothing but fruit juices can be very bad; just ask a diabetic! Fruits are full of natural sugars, and when fruits are juiced these sugars are concentrated. Especially if you are making a juice out of several large fruits. The best way to make a healthy juice is to create a recipe that contains two parts vegetable to one part fruit. That way you will get the natural sweetness of the fruit and the vitamins and minerals of the vegetables without having to worry about concentrated natural sugars.

A juice fast can be a very fast way to lose weight, but you should always make sure you are embarking upon fasts with a qualified professional on your side. Fasting can be dangerous, but juices are a delicious way to help recharge your body and mind and get yourself motivated to continue making great changes in your life.

There is no faster way to start feeling a natural buzz than to consume a good amount of vitamins and nutrients at once. Juices allow you to do just that! Not only is it a good way to help you flush out toxins, but it will keep you regular and give you energy unlike anything you have experienced since childhood.

Juicing can be a great tool in aiding your weight loss. As long as you keep the basics in mind, you will be well on your way toward creating the body you have always wanted.

Healthy Diet For Seniors

December 17, 2018/in Blog, Nutritional Consultant, Senior Weight Management

A healthy meal is a balanced meal. And it is required in old age as much as it is in any other phase of a person’s life. For senior citizens eating well can be the key to staying mentally sharp, emotionally balanced and energetic, with a strong immune system and a positive outlook.

A healthy diet in old age can:

1. Increase mental acuteness

2. Increase resistance to illness and disease

3. Lead to higher energy levels

4. Lead to a more robust immune system

5. Lead to faster recuperation times

6. And better management of chronic health problems.

Why people don’t eat properly in old age

1. Slow metabolism: the metabolism of the human body starts slowing down after the age of 40. So eating the same quantities and types of food that a person ate in his young age is not possible. And even if a person does he/she tends to gain weight.

2. Loss of taste and appetite: with age a person’s sense of taste diminishes. So the person either chooses to garnish his/her food more or doesn’t feel like eating. And the appetite is also lost with time because of the slow metabolism.

3. Improper digestion: in the process of getting an older a lot of changes take place in the digestive system. As a result of which a person produces less amount of saliva and digestive acids. This makes it difficult for the body to digest certain vitamins and minerals. And hence leading to digestive problems.

4. Health issues: sometimes medicines and illness also have a negative affect on the appetite. A person should talk to his physician to overcome this problem.

5. Low activity level: with old age physical activity level starts coming down. Seniors often cut back on activity for physical and medical reasons. And when the body doesn’t exercise it doesn’t feel hungry.

6. Emotional reasons: loneliness and depression can also affect a person’s appetite and the diet. Sometimes seniors don’t eat just because they don’t want to eat alone. Feeling depressed also leads to loss of appetite and sometimes it leads to overeating.

Senior citizens need to overcome all these problems to have a healthy and golden old age. Some help from the family members and a good physician can help the senior come out of these problems. These days even Elder day care companies arrange for services like cooking, taking out to meals and provide company.

The healthy diet of old age must have

1. Reduced amount of sodium (salt) to help prevent water retention and high blood pressure.

2. Reduced fat intake in order to maintain healthy cholesterol levels

3. More amount of calcium and vitamin D for bone health

4. More fiber-rich foods(roughage like fruits, salads etc) to prevent constipation

5. Reduced intake of sugar and dry foods

6. Must contain the recommended amount of important vitamins and minerals

7. Increased water intake

8. Regular physical activity

Healthy Holiday Eating Tips to Prevent Overindulgence

December 14, 2018/in Blog, Holiday Dieting Tips, Nutritional Consultant

Ahh The holiday seasons. Good food,good drink,good friends and oh those parties. No matter what the holiday occasion this is the most difficult time to lose or maintain your weight.However this time of year doesn’t have to be an unhealthy time of year for you and yours.

Let’s discuss some tips to help keep the diet under control.

Go Healthy not Fatty

It is always tempting to over indulge during the holidays. Pizza, wings, roast beef, fried foods all call to us with their song of happiness. Instead of a trip down empty calorie road try instead the high fiber foods like oats, carrots, apples, whole grains and more. If you find yourself at the buffet table try sampling a little bit of everything in small portions. When it comes to desert select your favorite (not by trying everyone first) and then share it with someone. This is also a good way to break the ice at a party

Small and Many not Few and Large

Simply put try eating 5-6 small meals instead of three huge meals a day. A little bit several times a day will help you feel fuller and won’t weigh you down with that “stuffed, bloated feeling” that makes everyone feel sluggish. Another tip would be to have a light snack (say an apple with some peanut butter) before going to a holiday meal. This will help you feel full and provide healthy nutrients in case you falter at the party.

Exercise before, during and after the holidays

Keep that metabolism up. Brisk walks before and after a meal will do wonders for the digestion and your muscles. Exercise is also a great way to relieve stress which has been known to occur around the holidays.

Control the Alcohol Intake

Granted the most difficult to attain during the holidays, however even though the temptations increase during any holiday season try this instead.

Drink one perhaps two glasses of wine or dark beer at dinner. For non-alcoholic substitutes try grape juice or tea. These actually help relax you and contain powerful antioxidants which will help build up your immune system.

OK there you have it, Four tips to help you through the holidays. By following these guidelines you will enjoy a happier healthier holiday season.Don’t forget to tell your friends about these healthy holiday eating tips.

8 Rules Of Christmas: Healthy Holiday Eating Tips

December 13, 2018/in Blog, Holiday Dieting Tips, Nutritional Consultant

First of all, before anything else is said, let’s agree on a couple of things.

Sharing good times with friends and family is part of what the holiday season is all about. When these groups get together, it is often in the presence of delicious, scrumptious food. This food tends to be available for snacking all day.

Oh yeah! You’re going to sample Aunt Millie’s mincemeat pie, Uncle Bob’s specially prepared fried turkey, and probably a glass of Alka-Seltzer or something similar.

Unfortunately, I am here to remind you of a few things; you are on a diet, you want to lose weight, all that stuff that is so tempting is fattening, and this is the hardest time of the year to be good. So, let’s just pick up on a few rules to help you get through the season.

8 Rules For Healthy Holiday Eating:

Before we get started, I want you to get comfortable, so put some turkey on your plate, get some of that great dressing (don’t forget the cranberry sauce), fight Cousin Ed for some of that green bean casserole my niece, Sharon, makes so well, and tell Grandma to save a piece of pie for you. Have a seat, relax, enjoy your meal (while balancing a soggy paper plate on your knee) and I will give you the rules to help you survive the season.

1. Forgive yourself in advance and give yourself permission to have a good time:

Look, this stuff isn’t poison! You didn’t take 10 years off your life just because you ate more than you should have…and then went back for seconds. You are only human, and you are here to have a good time! One of the reasons you want to lose weight, or keep it down, is so that you can enjoy life, and this is one of the most enjoyable times of the year. So, as they say, live a little. Whatever happens over the next few days will not kill you, and whatever damage you do manage to do can be rectified.

2. It’s just a couple of days:

Okay, for some families, it may be a couple of weeks…twice…Thanksgiving and Christmas, or Hanukkah, or Kwanza. Whatever it is for you, it is finite, it WILL end, and it is mainly limited to a certain time of the year. Who you are in terms of health, fitness, and weight loss is determined by the overall accomplishments of the year, not by a few weeks in the fall.

3. Stay with your program:

You will definitely minimize the effects of all the dinners, cookies, and snacks if you can still get in your walks, aerobics, weight training, or whatever else you have been doing. During the holiday season, it can be difficult to get everything done the same as in the rest of the year, but two days of exercise Thanksgiving week, while not as good as three or five, is still better than none. Simply knowing you have not abandoned your plan will help you get over any depression you might have because of your holiday eating, and will help reduce any negative effects from all the delicious, gooey calories you have “accidentally” consumed. If you cannot stay on a formal program, squeeze in a walk, even if it is a high-speed shopping trip through the mall. By the way, this is the reason I love yoga. When everything’s done, I can retire to my bedroom and not only get the physical benefits of the yoga session, but I relieve some of the stress I may have built up during the day. That helps with the eating too.

4. Remain in touch with reality:

You will hear people speak of “mindful eating”. Be aware of what you are doing. Have you ever heard someone say, “That is so good, I just have to have some more.”? Of course, YOU and I never say things like that! Well, the truth is that you DON’T have to have some more, and, if you do, it doesn’t need to be right now. Just because the food is there right now doesn’t mean it has to be eaten right now. You know what’s good for you and what isn’t. One piece of pie today is not going to kill you or destroy your weight loss resolution, but do you have to have that pie? Isn’t there a healthier treat you could have, or could you just wait until the meal has settled, or after you take a walk to rev up your metabolism and burn off some of what you already ate? Why not take a piece home with you and have it as a treat for later…when you aren’t as full as a tick?

5. Food is not love:

Many people tend to equate food and eating with love. You cannot change the others, but you can change your own attitude. Refusing seconds of Grandma’s turkey does not mean you don’t love her. If she is hurt because you normally stuff yourself and this year you’re not doing her food “justice”, just say that you are full right now but will have more later. Take control of YOUR life. Others will have to take control of their own.

6. If you are the cook:

Choose healthy dishes prepared in a healthy manner. If you have found a new diet-friendly food that you enjoy, share that with others. This will give you one more healthy dish on the groaning board to select your own meal from.

7. Alcohol:

If you enjoy wine, beer, egg nog like my Uncle Wilbur liked, or other drinks containing alcohol, just slow down and cut back. Try slipping in a glass of water between drinks. Drinks containing alcohol are sneaky calories. They do nothing for you nutritionally, but they do have a lot of calories. A few drinks with friends can give you more calories than a Big Mac…and you probably have these drinks while snacking or eating a meal! Oh well! At least if you are a beer drinker, you can try some light beers. It will give you an excuse to sample.

8. Be happy to be where you are, doing what you are doing, with the people you love:

If you fall head over heels off the diet wagon, have fun. What you do throughout the year will have more effect on your weight and health than what happens between Thanksgiving and New Year’s.

Tips For Healthy Holiday Eating This Season

December 12, 2018/in Blog, Holiday Dieting Tips, Nutritional Consultant

As the holidays are fast approaching we are all caught up in the excitement and joy of the season. Suddenly there are so many gatherings; office parties, family dinners and friends getting together to celebrate the season. This is a very challenging time of year to maintain your weight and to not put any weight on at all. Most people will gain weight over the holidays.

There is simply such an emphasis on food that it is nearly impossible not to do so. And more than weight gain is the often very unhealthy food choices that also occur which can ultimately affect our good health. Most of the foods revolve around high levels of sugar, salt and fat. There are several strategies that you can incorporate to help you stay not only healthy but fit during the holiday season.

Limit Sugars:

Yes, you will be overwhelmed by the amount of cakes, cookies and assorted sweets that seem to be everywhere. You should definitely enjoy yourself and indulge in the pleasures of these delicacies. However you need to learn to exercise portion control. There are many ways to enjoy these foods without going overboard. If you are preparing some of these foods you can substitute some of the traditional ingredients for more healthy lower sugar choices. For example, you can cut the amount of sugar you use in a recipe by more than half by adding the additional ingredients of cinnamon or vanilla. This will add the extra sweetness factor that the recipe needs to taste just as good. Traditional toppings such as frostings can easily be replaced with fresh fruit.

Limit Salt:

This same principle can be applied to the amount of salt you consume. Many condiments are loaded with high salt content. You can easily substitute some of these condiments with various herbs and flavored vinegar. Also look for lower sodium versions of these favorite condiments.

Limit Fat:

There are numerous ways to lower the amount of fat in holiday dishes. When making gravies you can use low fat milk instead of cream. Look for lighter versions of various oils such as extra light virgin olive oil.

Some More Easy Substitutions:

For stuffing you can reduce the amount of bread used by using more chopped vegetables such as celery and onions as well as cranberries and apples for an extra burst of flavor. Add chicken broth to dressing for extra moisture. Chill gravy after preparing it and then scoop the fat content off the top before reheating and serving. You can prepare a delicious skinless turkey breast and cut out 11 grams of fat per serving by doing so. The traditional green bean casserole can be topped with almonds instead of the usual fried onion rings. When preparing mashed potatoes do not use cream and butter. Instead use low fat milk and chicken broth. The heavy cream used in egg nog can be substituted with soy-milk and yogurt and be just as delicious.

Be realistic:

It is not realistic to expect to go on a diet during the holidays. You goal should be to maintain your weight and not over indulge and put on extra pounds. You should not try to skip meals in an effort to be able to eat more later. This is not an effective technique for weight stability. Always make sure you have eaten adequately before an evening holiday gathering. Nibbling on some fresh fruit before leaving will help keep your appetite in check. When you arrive take a good look at the food choices available to you, particularly if it is being served buffet style. Try to focus on what you like best and eat only those choices along with a healthy side serving of vegetables to also fill you up more quickly. Sit down and enjoy your meal. Don’t try to eat too quickly. Make it more of a social experience as you savor your favorite holiday treats. Listen to your body’s cues that it is feeling satisfied and do not push it to the point of feeling stuffed.

Don’t Forget Exercise:

With the business of the holidays many of us simply fail to continue to exercise. We have so many excuses for doing so such as being too busy or feeling like it is okay to take a break from your routine. Although this is fine, you want to be careful not to extend the break for too long and then become complacent towards exercise. In fact, this is the ideal time to recommit to an exercise program in that it will help you to refocus your energies onto healthy habits in your life. Exercise will also increase your metabolism which will help you to avoid putting on those holiday pounds. It is also a stress releaser which is a big problem for many people at this time of year. With New Year’s resolutions around the corner why not get a jump start and put those resolutions into reality by beginning a healthy and consistent exercise routine.

Limit Alcoholic Beverages:

Yes, holiday drinking is a tradition. There are simply likely no gatherings that do not include a festive array of holiday drink choices. Of course it is important to not over drink for the obvious reasons of it being unhealthy and potentially unsafe. However, you may also fail to realize how high in calories these alcoholic beverages can be. One mixed drink can be more calories than an entire meal. So choose your drink choices wisely and limit the portions to a reasonable amount. Additionally drinking too much lends itself naturally to overeating, another reason to be more moderate in your consumption.

Mind over Matter:

The holidays can actually be a good time for you to think about what the true meaning of the season is. We are all so used to be focused on what we can receive at this time of year, whether from delicious foods or expensive presents. However you can choose to reflect on other ways to enjoy the season by thinking about what you can contribute to others. For example, many people use this time of year to give back to the community and to those less fortunate than themselves.

There are so many wonderful organizations and projects that you can get involved with that short term commitments. For example, volunteering at a food bank or shelter to serve holiday meals is a wonderful way to instill a different meaning to your season. This does not mean you shouldn’t enjoy the holidays with family and friends. You should have happy times and build lasting memories. By learning to create more balance in life you can easily control your eating habits during the holidays and perhaps arrive in the New Year a healthier and more fulfilled you.

Tips on Healthy Holiday Eating

December 11, 2018/in Blog, Holiday Dieting Tips, Nutritional Consultant

It seems like just as soon as those holiday carols start playing in elevators, our weight starts climbing up and up.

You know it’s coming. Everywhere you turn, there are sweets and treats and indulgences: next to the checkout register, in the break-room and on desks at work, and on every end table and counter-top at every home you visit.

When you’re not having something waved under your nose, you’re rushing around with the shopping and errands and preparations, probably not taking the time you need to get a proper meal.

But then during the holiday season, big, abundant, sit-down dinners are likely to make their way into the schedule of even the most harried and hurried among us.

With all that to contend with, many people find the temptations too much to bear, and simply give up on healthy eating altogether during the holidays. But don’t surrender! If you recognize going in that these challenges will be there, and arm yourself accordingly, it needn’t be the fight of your life just getting through to January.

A defensive attitude

Perhaps the most important attitude adjustment is to be sure that you’re thinking of yourself not as a person who is trying to lose weight or even someone trying to avoid junk.

If you’re trying to eat better and get healthy, then think of yourself as a person who eats well and makes healthy choices. Successful people do what successful people do. When you walk in to work first think in the morning and you’re faced with a plate of frosted candy-cane cookies, just recognize that healthy-eating people such as yourself just don’t eat that sort of thing for breakfast. Smile, nod, and keep walking.

It also helps to be forearmed with a few defensive thoughts to call up in case someone brings that plate of cookies right over to you. Think of what motivates you to be eating better and getting healthy to begin with. We have our patients write these out on index cards and keep their top motivations with them for quick reference in moments of temptation.

And if someone is particularly insistent about trying to ply you with sweets or goodies, be ready with a polite way to decline. You might want to try a few out in advance, just so you’re ready and skilled with the “no, thank you,” defense.

But don’t say, “I’m dieting.” That’s only going to invoke sympathy and good-natured encouragement to live a little. Remember that you’re trying to eat better because you want to live a little longer.

Avoidance strategies

When you’re faced with that big sit-down meal at Grandma’s, plan in advance to NOT get so full that you’re uncomfortable. Sure, the food is delicious and evokes all sorts of wonderful nostalgia, but you don’t need to overeat to enjoy the memories. Chew slowly, savor each bite, really appreciate those special dishes. It’s a much better way to enjoy them than doing the stuff-and-suffer.

And start by taking small servings to begin with. Many of us were raised to “clean our plates,” and we feel obligated to finish whatever is served, whether or not Mom is watching. But if you’re full, stop. That mountain of mashed potatoes isn’t Mr. Everest, and you don’t have to eat it just “because it’s there.”

And ask for small servings or serve yourself in small portions to start with. If you’re truly still hungry, you can go back for more. That way, you won’t be jam packed with something that was just filler, leaving room for seconds of the really delectable dishes.

Another trick to help slow the overeating at holiday parties is to try for buffet serving rather than putting all the food on the dining table.

We actually recommend this to patients year round, so that when they’re at home, they fill the plates from the stove and bring them to the table. That’s because repeated studies have shown that if the food is within arm’s reach, we’ll eat it. But if we’ve got to go and get it, we are less likely to have more.

Even a more formal meal can include service from a buffet away from the main table. And if you’re a guest, no matter how your host has arranged to serve, after you’ve finished eating a plate, give it a moment to settle in before going for more.

It takes about 30 minutes for the hormones that signal satiety to get the message from the stomach to the brain. Don’t keep packing just because your brain doesn’t know your tummy is done.

The at “arm’s-reach” defense is useful for snacks, as well. Look for a seat further away from the bowl of chips and don’t stand next to the tray of hors d’oeuvres when you’re chatting at the office party.

If you’re somewhere that you might feel uneasy, consider wearing something with pockets so you can comfortably stand with your hands idle. Many people munch at parties just to be doing something, especially if they feel uneasy in conversation.

Road rules

And finally, there are a few other simple defenses you can employ that will serve you equally well at a holiday party or if you hit the drive through in the midst of your shopping:

Hold the sauce

You can knock 100 calories or more off most sandwiches or salads-not to mention that pile of potatoes-by skipping the special sauce, dressing, or gravy.

Skip the soda

A wide array of sodas on the buffet table may look hospitable, but regular soda will add hundreds of calories to a meal. A nice glass of ice water goes beautifully with any holiday meal; unsweetened ice tea or diet sodas are a decent second choice.

Don’t supersize

Stick to reasonable-sized portions. Holidays are a great time for appreciating the abundance in our lives, but we can do that without upgrading to the supersize meal, either in the drive-through or at Grandma’s holiday buffet!

Remind yourself that you don’t have to eat everything you’re served, that you can take small servings and have more later, and that it’s okay to say no, even if more is offered. Holiday dining should be a pleasure, not an annual experience in extreme eating.