Holiday Eating Tips: "Substitution is Key" by Laurie Towers

 Originally published in the TOPRICIN newsletter, 2009

"Substitution is key..."

By Laurie Towers

The holidays represent so many wonderful traditions with their genesis being spiritual based on a variety of faiths,  common denominator of love and good will towards men. So what then has it become mass-produced into a shopping and food orgy that totally negates the nuance that was intended? Hmmm? Man's progression both industrial and social changed our ideology towards "production" versus satiation. For good as well as bad. This is progress after all. Also our first "substitution" by the way......

As so many of our celebrations are anointed with food and the "breaking of bread" together, it tends to turn out that as we have more we indulge more. Since we rarely settle around the table with our guests during the season, by slicing into a nice healthy salad, there are certain things that we can do both pre and post holiday, to ensure that the adds cheer did not add any extra pounds.
The kindest and most logical rule of thumb is when surrounded by the temptation of sugars, carbs, fats, and alcohol IS to enjoy..but " substitute" moderation for overindulgence.
The holiday season can typically bait people to throw caution to the wind as far as food consumption goes as allowing us to immerse ourselves in other obligations that encourages skipping exercise. Given the fact that exercise elevates your endorphins and levels your mood, this is crucial in going head to head with the stress that the holidays can bring along. Lets first substitute a healthier look at the harried pace and insert a more balanced and healthy approach to the before and after effects of it.
In our working environment, let’s substitute the stairs for the elevator, as walking up or down a few flights of stairs will certainly burn more calories than standing and pressing an elevator button.
We can substitute a walk to our next meeting in lieu of a train or taxi, assuming that the weather , time and distance factors are compatible to this.
A bigger challenge is to find substitution for those wonderful snacks and foods that were luring us to the table like the sirens of the sea....
Substitute some air-popped popcorn, rice cakes, dried or fresh fruit that you brought from home for that trip to the vending machine.
Substitute that once a week meeting a friend for drinks, with a trip to your favorite class at a gym of yoga studio.
Substitute a Saturday movie or brunch for charity work or outdoor event that encourages  endurance-related cardio activity. Soul and body enriching and of wonderful social import.
Substitute eating at your desk with going out to get a healthy meal. Even simple movements can encourage an elevation in caloric burning, as well as being a wonderful way to clear your head of work related thoughts.
Substitute water for coffee and drinks high in sugar. The role that hydration plays in general maintenance of the health of the body is severely underrated, and we often don't re-hydrate enough or correctly. Any drop in body fluids will result in a good amount of energy loss in the average person.
Substitute a diet high in fiber, fruits , vegetables, and lean protein, for the one full of processed sugars, pastas, starch, breads, and high fat content.
Last but not least, substituting the idea of a long term commitment of being more mindful and an active participant in your general well being and bodies, instead of a general and cavalier assumption that it will always work and look the way we want.
Now if it were ONLY as easy as picking up that wrapping paper off the floor? Doesn’t really  matter..substitute the baby steps for sitting still,  because after all , Rome wasn't built in a day.