By Irene Hayton

The holiday party season is fast approaching and this usually means there’ll be an abundance of appetizers and sweets to tempt us. But this does not give us the green light to pig out on food and alcohol. This can be a difficult time for sticking to the healthy guidelines of the Eating Alive Program so here are some tips to help you avoid putting on extra pounds and an extra load on your liver. If you’ve been following the Eating Alive Program for awhile, you may find that you aren’t interested in alcohol and unhealthy food choices.

Cut back on your caloric intake. Don’t starve yourself on the day of a party but do eat smaller healthy meals during the day.

Eat before you go. Have a nutritious snack before heading out to your social engagement so that you’ll be less tempted to overindulge in unhealthy treats. Be sure that your snack contains lean protein, healthy fats, and good carbs.

Don’t hang around the food table socializing. You’ll be more likely to lose track of how much you’re eating if you’re continually sampling the nearby appetizers and sweet treats. Instead, take a plate (preferably a small one), select what you’re going to eat, and move away from the table.

Choose carefully. Before loading up your plate, first take a look at all the foods that are available and decide which ones you really can’t say no to. Choose only those that rate a 9 or 10 on a scale of 1 to 10. This is another reason why it’s a good idea to have a healthy snack before you arrive—you may find that nothing appeals to you enough to sway you from the healthy eating plan that you’ve been following. Limit your portion sizes and have just a taste of your favorites. And remember to eat slowly and savour every bite; you’ll be less likely to overeat.

Avoid the sweets. Pass on the chocolate, desserts, candy, and other sweet treats. This is especially important if you’re eating protein-containing foods; combining sweets and proteins can lead to digestive problems (and this is something you don’t want to deal with when you’re at a party!). If you absolutely must indulge, choose only one that rates a 10, and eat it a few hours later so that you allow the proteins that you’ve eaten to digest.

Avoid or limit your alcohol intake. Alcohol forces your overworked liver to work even harder. If you are going to indulge, limit the number of drinks that you have and sip them slowly. Avoid the eggnog and sugary drinks. Try a wine spritzer instead of a full glass of wine. Or stick to good old water; squeeze in a wedge or two of fresh lemon to add flavour.

Remember to exercise, drink lots of water, and get adequate sleep during the holiday season. These will help you to fend off the weight gain and stay healthy at this hectic time of the year.

If you do happen to overindulge, don’t think “I’ve already blown it” and give up. Get back on track by following the healthy guidelines of the Eating Alive Program. Cut down on your calories for the next day or two and/or add more time to your exercise sessions. If you overindulged in alcohol, take milk thistle and MSM before going to bed and then take some more on the following day, along with zinc, vitamin C, and B vitamins. These may help to decrease your chances of having a hangover.

See the Health Tip for December 2003, titled “Boost Your Immunity,” for more tips on staying healthy during the holiday season.

If you’re asked to bring an appetizer to a party, try to choose a healthy one—at the very least, it’ll give you something to eat at the party if nothing else fits the bill. Check out Eating Alive II and this website for appetizer ideas, as well as this month’s recipe for Tortilla Pinwheels.