Ho! Ho! … Oh! No! ‘Tis the season — for packing on extra weight. Research suggests that holiday weight gain, year after year, can be a big reason the number on your bathroom scale continues to go up, up, up. Most people put on a pound or two (or three) this time of year and rarely do they take off any of that holiday weight-gain. Do the math; it adds up to an extra 10 to 30 pounds per decade. (On average, Americans gain 1.25 pounds a year after age 30, so these yearly holiday pounds are a major cause of the obesity crisis.) Other research suggests that if you’re already overweight, you could exit the holidays carrying five extra pounds. That真的adds up.
Sure, food deserves its important place at the center of the celebrations. We think enjoying your holiday favorites is a great way to reconnect with family traditions and start some new ones, too. Trouble is, high-calorie holiday foods and over-the-top portions spill over, changing the way you eat every single day between Thanksgiving and New Year’s. Those cookies your co-workers leave in the coffee room? Those calories add up – perhaps more than you think. So what’s a festive elf to do?
Our Weight Control Strategy: Go Spicy
For the holidays, you need a unique weight-control strategy — one that lets you celebrate without downsides. So indulge in flavorful favorites like peppermint and chocolate (yes!), citrus, cinnamon and cranberries. They’ll put you in healthy holiday spirits — and help you avoid all those mega-calorie holiday drinks and the candies, pastries and other seasonal fare that turn every pantry, fridge, and table into a high-calorie minefield. Here’s how:
Shopping pick-me up: Mint plus citrus.Oranges, tangerines and grapefruit were classic stocking stuffers in the 1930s and 40s. Bring back the tradition by carrying a piece or two of in-season citrus with you. Pair with a cup of mint tea for a delicious break from shopping – or snack on it any time.健康奖金：You’ll get a booster shot of immune-strengthening vitamin C and compounds in mint carry antiviral and antibacterial benefits, too.
Office snack: Dried cranberries, dark chocolate chips, and walnuts.Pack a zipper-lock snack bag with a mix of these treasures. Keep the overall portion to about a quarter-cup to control calories.健康奖金：70 percent cocoa dark chocolate — keep a serving to less than two-thirds of an ounce — may lower the risk of heart disease according to several studies. Walnuts deliver satisfying fiber and good fats, while cranberries contain inflammation-soothing polyphenols.
Winter warmer: Skinny hot cocoa with cinnamon and nutmeg. Stir cocoa into skim milk, add a pinch of sugar and a sprinkle of cinnamon and nutmeg.健康奖金：Skim milk provides bone-friendly calcium and muscle-building protein. Studies show cinnamon helps control blood sugar and nutmeg may discourage inflammation. And you know just how good cocoa is for you — heart-friendly and mood-enhancing.
A merrier bagged lunch: Chicken sandwich with holiday trimmings. Sprinkle a little rubbed sage and a couple of dried cranberries over chicken slices, lettuce and chopped basil on whole-grain bread. Avoid dryness by adding avocado or balsamic vinegar.健康奖金：Sage helps cool inflammation and fuels your body’s cell-protecting antioxidant system.
Spicy dinner upgrade: Ginger topping.新鲜的生姜给蔬菜和主菜蛋白质是一个异国情调的升力 - 它的味道踢肉使棉花糖替代棉花糖替代品，或鲑鱼的奶油酱。使用磨料器尽可能多地添加炒或蒸蔬菜，烤甘薯，烤三文鱼或家禽。健康奖金：Ginger提供炎症 - 平静的化合物。
Comforting breakfast: Hot cereal with dried cherries and warm spices.说“不,谢谢”糕点and “yes, please” to your favorite hot, 100% whole-grain cereal, topped with dried fruit, a couple of walnuts and warm spices like cinnamon and nutmeg.健康奖金：You’ll feel full and satisfied for hours — a treat worth celebrating.