By Cyd Marckmann, MN, ARNP

The holidays are rapidly approaching, as are the holiday parties and potential weight gain.  Recognizing those holiday parties are diet dangers, anticipating them and planning are key to keeping those calories (and inches) off your waistline.

1. Try to remember to exercise on a regular basis.  30 minutes of aerobic exercise in you target heart rate at least 3 but optimally 5 or more times per week.  If you are unsure how to count your heart rate, you can either use a heart rate monitor that is purchased at many sports stores or count your pulse for 6 seconds and multiply by 10. To find your target heart rate go to http://www.mayoclinic.com/health/target-heart-rate/SM00083
   
   Grab the family and make it a fun adventure for everyone.  Regular exercise burns the excess calories and increases endorphins (feel good hormones) in your brain. This decreases stress, improves depression and if you find exercise you enjoy, is fun.

2. Remember, protein is your friend. Protein keeps your blood sugar from dropping rapidly and triggering hunger.  Having a protein snack prior to leaving for a holiday party will keep you from being hungry and making poor choices.  Protein does not have to be costly; a cheese slice or two may do the trick.
   
   
3. Try to make choices that are lower in carbohydrates.  For example, choose vegetables, if possible, instead of higher fat, deep-fried foods, or carbohydrate-rich foods such as breaded or sugary items.
   
   
4. Watch the serving size.  If you must have a brownie or cheesecake, it is ok but don’t have the entire cheesecake.  Have a very small serving to satisfy the craving but not load you down.  A good serving size for a meat dish is the size of a deck of cards, no larger.  For sugary items, the smaller, the better.
   
   
5. Drink water!  Water not only helps keep your body moving but drinking water before a big meal will also make your body feel full faster.  In addition, water has no calories, unlike many soft drinks or alcohol.  If you need a little flavor, ask for a lemon or cucumber slice.  Try to drink a total of 2 liters of water daily.
   
   
6. Get plenty or rest.  Fatigue may prompt you to make poor choices of sugary foods to boost your energy level.  Sugar may temporarily increase your activity level but you will soon have a harder fall.
   
   
7. If asked to contribute to a potluck, volunteer a veggie tray or green salad.  This way you will know that there will be some healthy choices available for you.
   
   
8. Try not to stress too much.  Thanksgiving, Hanukah and Christmas will still happen even if all the placemats don’t match and if your guests eat on paper plates.  You will only get one 2009 holiday season in your lifetime.  Enjoy the time with family and friends.  Good luck!