1. Holiday Hints at the Buffet for the Heart-wise
The holidays are a particular challenge for those of us
who know we must be vigilant every day to maintain our
health through good eating. (Actually, that’s pretty much
everybody.) Here are some of the challenges, and how to
meet them.
The holiday party, with its buffet of delectable treats,
many of them high-fat – cheese plates, crackers, cookies
made with real butter, rich drinks such as egg nog – can
be faced and handled by using some of the following tricks:
• Drink a glass of skim milk before attending the party. It’s nutritious, filling, and will
keep you from giving in and wolfing down too many hors d’oeuvres. And it’s great
padding if you decide to have that one alcoholic drink you allow yourself at a party.
• Bring a bottle of sparkling water with you, in case it isn’t available at the party. Fill your
glass with this festive-looking drink, or dilute your one glass of wine with it, making two
or more bubbly spritzers.
• Station yourself as far away from the table as possible, so that you won’t be continually
tempted by the sight and smell of food.
• When you do approach the buffet, fill up on vegetables (easy on the dip) first; then select
the richer “goodies.”
• Decide in advance what you will eat, and how much of it. Want to treat yourself to a little
bit of cheese? Pick the harder type of cheese (lower in fat). Try putting it on a vegetable,
such as a celery stalk, rather than a cracker.
• Avoid automatic eating by keeping your hands occupied with holding a glass (of the
above mentioned sparkling water or spritzer) while you are engaged in conversation.
• Don’t try to match the speed or amount that your partner is eating (easy to do),
particularly if your partner is larger than you are. After all, would you put the same
amount of fuel in a small compact car as you would a big SUV? No? Well, then…
• Do mindful eating: savor each bite by leaving each one at the front of your mouth longer
than you usually do. Then slowly let it move through your mouth, noting the point at
which that particular food really stimulates your taste buds and enjoying it to the max.
• If you don’t get a real thrill from a certain food, be willing to discard the rest of it
uneaten. If you’ve looked the tray over and selected one brownie, be willing to get rid of
it if you think it doesn’t taste like the best brownie the world (or at least you) has ever
known.

2. In short, make sure the actual experience of the feast matches your anticipation by making
mindful, better choices. You’ll end up not only healthier, but happier as you realize you savored
the experience and at the same time maintained some control over your future.
Lynette Crane, M.A.(Psychology) and Certified Life Coach, has more than 30 years' experience in the field of stress
management. She currently works to provide stress and time pressure solutions to harried women, those women who
seek "Islands of Peace" in their overly-busy lives. Visit her website at http://www.creativelifechanges.com/ to see
more in-depth articles and to view her programs.