5 Holiday Weight Gain Myths

Many of us have a hard time with holidays and overeating. Some people throw up their hands and give in to temptation; others rationalize the holidays as a time in which they are destined to put on pounds. Don't fall for these myths...

Explains Susan Burke MS, RD, LD/N, CDE
eDiets Contributor

Every year about this time, I hear the same holiday songs. I hear people"sing" the old refrain of overindulgence -- "I have to have it." Whether it's for Christmas, Hanukkah, Kwanza or other seasonal celebrations, people have a hard time with holidays and overeating. Some throw up their hands and give in to temptation; others rationalize the holidays as a time in which they are destined to put on pounds.

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1. Everyone gains at least 5 pounds over the holidays, so I may as well accept it.
Well, the good news is that the average American gains from 1/2 pound to 1 pound between Thanksgiving and New Year's, but the bad news is they don't ever lose it. It's not as dramatic as 7 to 10 pounds that was formerly thought to be the norm, but even if you gain just 1 pound over the holidays, you may also gain another pound over the winter, and maybe one more during the summer holidays. Pretty soon you're on the next pants size and a new wardrobe.

2. I can take a"vacation" from my diet, because come January, I'll go right back on it.
Don't do it, because you may never come back! I went to a Thanksgiving dinner this year, and saw someone I'd not seen in a year. I congratulated her on her significant weight loss over the previous year, and when she told me she was"taking a vacation" from her diet for the holidays, I cringed. I told her that you can't"vacation" from your healthy diet and expect to stay at your goal weight. Extra calories are just what your fat cells are looking for. Unless you've built up a good amount of lean muscle mass by exercising with resistance bands or light weights, you're going to regain the weight as quick as you can say"I'll have seconds of pumpkin pie."

3. I'm going to fast all day, so I can eat all I want at the Holiday party this year.
Wrong. Don't do it. Don't put your body in"starvation mode." Starving yourself usually backfires, and you wind up overeating at the party. The best strategy for weight control is to eat lower calorie, higher fiber foods such as crunchy vegetables like broccoli, carrots and cauliflower. Eat smaller meals more frequently, and when you get to the party, continue to think"small." Have a small portion of everything, and that way you're satisfied but not stuffed.

By the way, there are other interesting veggie combinations, such as green beans, onions and mushrooms; Brussels sprouts; broccoli cuts; they come in convenient plastic bags. I just throw them into a Pyrex bowl, cover and microwave on high for about 5.5 minutes. Let the vegetables sit for another 3 to 4 minutes; sprinkle with Butter Buds or other dehydrated butter product for a satisfying snack with only about 25 calories per cup, cooked.

4. I can't diet when I go to someone's house for dinner.
Give yourself the power to say no tactfully. Many people feel that if they don't partake in the holiday feasting tradition, others will perceive them as rude or ungrateful. Well, don't fall into that trap. You have the right to eat what you want, where you want, and in the amount that you want.

Say "no" in creative ways, and don't feel deprived. You can say to your host, "oh, I'm sorry, my plan doesn't include (name the food), but I surely thank you!" Or "Oh, thank you so much, I'm sure it's wonderful! I'm too full right now, but thanks for asking." Your host cannot insist, and if they do, you have the power to insist that you're grateful, but be firm.

5. My family would miss it if I didn't make the traditional favorites.
Make this a healthy holiday season and change your traditional fatty favorites into delicious, healthy meals. Santa is roly-poly for a reason. Christmas recipes are like stocking stuffers; each dish makes that sock bulge bigger. It doesn't have to be so. "Living large" is not my New Year's resolution, living lean is. Don't be a Scrooge with taste, but be frugal with calories -- that's how you eat delicious foods without guilt.

Review your recipe file and look at recipes with a fresh eye. Often you'll find high fat and high-calorie items that you can reduce, or eliminate. Reduce the amount of nuts in cookies; replace with dried cranberries or raisins: most recipes can be modified successfully.

Top Tips for making your holiday recipes healthy ones.

Low-fat cooking techniques should be used. Bake, broil, grill, poach and saute foods in a very little bit of fat in a non-stick pan.

Use nonstick pans for baking, grilling, for breads and cookies, for sauteing and even for soup. Nonstick is one of life's little pleasures -- you need to just lightly spray with cooking oil.

Reduce the fat in the recipes. One of the simplest methods of making all your recipes healthier is reducing the amount of fat in a recipe. If the recipe calls for 1/2 cup of oil, use 1/4 cup, plus 1/4-cup fruit puree or unsweetened applesauce. This is good for any quick bread, cookie or cake. Yeast breads and piecrusts need a precise balance of ingredients, but experiment to see if you get acceptable results.

Don't add fat to your food,especially unhealthy, saturated fats. Most stores carry margarines without trans fat if you want to put a spread on the table. Instead of basting the turkey with butter, try flavorful vegetable broth, white wine or orange juice (my personal favorite).

Buy low-fat and nonfat varieties of milk, sour cream, yogurt and cheese. You'll lower the fat and calories effortlessly. I use low-fat buttermilk in baking -- substitute for milk in any recipe.

Substitute 3 tablespoons of cocoa plus 1 tablespoon of canola oil for 1 ounce of baking chocolate, and lower the saturated fat.

Two egg whites can substitute one whole egg, depending on the size. All the fat, cholesterol and most of the calories from eggs are in the yolk.

Substitute crunchy cereal for bread crumbs. I like to use crushed corn flakes or nuggets like Grape Nuts.

Cut servings smaller! Make that cake serve 12 instead of eight.

Buy the leanest cuts of meat, and substitute 1/3 ground turkey breast. Don't buy ground turkey because it also contains skin and dark meat, making it just as caloric as ground meat or more.

Don't forget; the holidays are not an excuse for"cheating" on your meal plan. Going out or staying in, you get to choose what you will eat, how much you'll eat, and when you will eat. Don't skip meals, keep exercising (in fact, make it your business to get the whole crowd out for a walk after your big meal), and remember that there are no"good" or "bad" foods. Think of food as fuel; it may be good for your engine, or it may clog the fuel line. Foods may be fatty and full of sugar, but that's often what makes them taste so good.

If you want some dessert, either share with our tablemates or opt for a small piece. Balance with an otherwise healthy meal, and stay active.

You can lose weight and improve your health, but you may have to adopt a healthy lifestyle to accomplish those goals. eDiets now offers Mayo Clinic Plan, developed by the doctors at the Mayo Clinic. Start today.

Nutritionist Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.

20 Fast Beauty Tips

Beauty fades, but only when you let it
By Brook Phelps

eDiets Contributor

Keeping a fresh, polished look may require some upkeep. However, with minimal effort you can improve yourself from head to toe -- and every little bit counts. After all, the sum is the whole of its parts.

They say you are what you eat... So if you want to look delicious, you should eat delicious food! Introducing eDiets DeliciouslyYours meal delivery plan -- voted #1 by epicurious.com! -- now available in a convenient 5-day "Weekends Off" plan!

Even when time isn't on your side, there are simple ways to optimize your appearance without spending a fortune on costly cosmetics and beauty products. Better nails, healthy hair, smoother skin and a flawless face can be yours with the help of these 20 quick beauty fixes.

1. If you're in a hurry, a little concealer is all you really need to look rejuvenated and awake. Just dab a little under the eyes and on any blemishes, and you're good to go.

2. Pedicures and manicures always look fresher and last longer if you choose a nail polish color in a neutral color, like light pink, nude or beige. If the polish chips, the result is less noticeable than if you were wearing a bright hue, like red.

3. To get rid of dry, flaky lips, gently scrub them with a soft, wet toothbrush (preferably one you don't use to brush your teeth). Dab a little Vaseline or your favorite lip balm onto the toothbrush to give your lips a mini-exfoliation.

4. Cucumbers aren't just great in salads. Put thinly sliced cucumbers put over the eyes to reduce puffiness. Just make sure to refrigerate the slices for 15 minutes before applying. If you don't have cucumbers, moistened, refrigerated tea bags also work well.

5. Got a case of the oilies but don't have time to wash your hair? Sprinkle a little baby powder onto your hairbrush or directly on your hair. The powder will help to absorb excess oil. Be careful not to overdo it, or you'll make your hair appear gray.

6. Drier lipsticks last longer than those that contain more emollients or oil. As a general rule, matte finishes will have more staying power. If you don't like retouching your lipstick frequently throughout the day, skip the gloss.

7. For super-smooth legs, wait to shave until the end of your shower. The hot water will help to soften the hairs, making them easier to remove.

8. If mascara frequently clumps and globs on your lashes, try wiping your mascara wand off with a tissue to remove excess product. What is left on the wand is enough to coat your lashes without the mess.

9. If you are prone to "poofy" hair, try rinsing your hair with cool or cold water next time you shampoo. This helps the cuticle to lie flat, making the hair appear smoother.

10. If you don't have room in your purse to carry a makeup bag, you can get away with one lipstick for your whole face. Pick a neutral color that can do double duty as a lip and cheek color. Dab a few dots on the cheeks and blend with your fingers for instant color.

11. Powder bronzer is also a great multipurpose product that doesn't take up too much space. Carry a small blush brush to add color to the cheeks and eyes. Also, try patting a little bit on top of clear lip gloss or lip balm for a different lip color.

12. Get unruly brows into shape using a little hair gel. Groomed brows instantly open and frame the eye and makes eye makeup look a lot more polished.

13. If you don't have time to mess around with multiple eye shadow colors, a single, neutral shade works wonders. Pick one that has a slight sheen (not glittery) in the bone or beige color family and apply the color to the entire lid. A matte, textured eye shadow can look too chalky.

14. Next time you're making a purchase at the beauty counter, ask for samples or trial sizes. It a great way to try out something new, and they are handy for traveling.

15. Instead of carrying a purse-sized spray of your favorite perfume, try layering products, like body wash, powder and lotion (all of the same fragrance, of course) to make your fragrance last through the evening.

16. Banish a bad hair day by creating a side part and combing hair into a smooth, low ponytail. Secure with a hair band the same color as your hair and spray with a light hold hairspray. Remember, there's nothing more chic than simple and classic.

17. Make your teeth look whiter without a trip to the dentist by choosing a lip color with a blue undertone. Cool reds, berries, burgundies and wines will help make your smile look brighter.

18. If you're long overdue for a haircut but don't have time to visit your stylist, try an at-home deep conditioning treatment to add moisture and shine. Use it once or twice a week to keep your hair protected until you can get your ends trimmed.

19. Try wearing white or a light-colored eyeliner on the bottom inner rim of your eyes, paired with a navy or very dark blue liner on the lash line. The contrast of the colors will make eyes appear bigger and brighter.

20. To smooth and soften rough elbows and knees, use a gentle body scrub in the shower and follow up with a rich moisturizer containing alpha hydroxy acid. You can also do the same for your feet and give yourself a mini foot treatment.

Are you happy and confident in your own skin? If the answer is no, let eDiets help you take the first step toward looking good and feeling great. Getting healthy is a definite confidence booster! Try FREE eDiets Profile

Diet Fun Tip

Fun tip

The healthiest people, with the healthiest eating habits, enjoy eating "fun foods" that are not necessarily the most nutritious, from time to time. So, follow the Bill Phillips' Eating for Life plan, six days a week. And on the seventh day, eat whatever you want, whenever you want, in whatever amount and combination you desire - this is your "Free Day". Have fun with it!

Dieting Myths vs. Facts
Bill Phillips Sets The Record Straight

MYTH: Healthy foods taste bad.
FACT: Good food can be delicious and nutritious.

I am determined to destruct the myth that "healthy food" is boring at first bite. I'm telling you, loud and clear, here and now, that you can and should look forward to a lifetime of enjoying food that is both nutritious and delicious. That's a fact.

MYTH: Eating right takes too much time.
FACT: You can create time by eating right.

You and I share the same amount of minutes in each day-1,440 to be exact. And we both must decide how to invest that time-how to make the most of it.
As I see it, far too many people simply spend time, rather than investing it.

Investing time in eating right-in nourishing your body-is virtually a sure thing. It pays back phenomenal dividends in terms of enhancing health and energy, which enriches your quality of life.

• Omelet filled with diced ham, bell pepper and onion with whole-wheat toast
• Apple & Cheese
• Taco-seasoned ground beef, lettuce and tomatoes with a creamy salsa dip
• Strawberry Banana Nutrition Shake
• Peppered steak strips with oriental-style vegetables and noodles
• Fortified Fudgesicle