节日保持健康的9个小贴士

1. Keep the focus on fun, not food

关注节日乐趣，而不是美食

Most holidays are associated with certain foods. Christmas at your house might not be the same without your aunt's green bean casserole, but that doesn't mean food has to be the main focus. Instead, throw yourself into the other rituals a holiday brings, whether it's caroling or tree trimming.

大部分的节日都和某些美食联系在一起。如果少了阿姨做的砂锅青豆，你的圣诞节也许会有些不同。但这并不意味着美食必须是主要的关注点。相反，你应该投入到节日的其他仪式中去，不管是唱圣诞颂歌还是装饰圣诞树。

2. Modify your eating times so that they jive with your relatives.

少吃多餐，与家人同乐

Do your in-laws' meal schedules fly in the face of yours? Here's how to compromise: Say they wake up later than you do and serve a late breakfast at 10:30. Then they skip lunch and serve dinner at 3 p.m. To keep your blood sugar steady without overdoing it on calories, have an early-morning snack (such as a piece of whole-grain toast) before your relatives rise and shine. Their late breakfast will count as your 'real' breakfast, plus some of your lunch. Enjoy the 3 p.m. meal - but don't overdo it! - and have a small snack at around 8 p.m.

你亲友的进餐时间和你的相冲突吗？这里有一种折衷的办法：比如他们起床比你晚，10点半才开始吃早餐。之后他们不吃午餐，下午3点再开始吃大餐。为了让你的血糖浓度保持稳定，不至于卡路里超标，在你的亲戚们起床之前先来点儿早间零食（比如一片全麦吐司）。他们迟来的早餐才算是你真正的早餐加部分午餐。好好享受下午3点的大餐吧，但别撑着自己！到了晚上8点的时候再吃点小零食。

3. Cut down your own Christmas tree.

自己动手砍伐圣诞树

Rather than buying a tree from a roadside lot where the trees have been drying out for weeks, visit a tree farm that allows you to cut your own. It will be fresher and probably less expensive than they are at the lot. You'll burn off calories and combat some of the blood-sugar effects of the sugar cookie you snuck by traipsing around the grounds in search of just the right tree. And your family will have one more fond holiday memory to look back on.

与其在路边摊买一棵干枯了好几周的圣诞树，不如去一个允许采伐的林场自己砍一棵。这会比路边摊买的更加有生气，也许还更便宜。你会消耗掉不少卡路里，为了寻找圣诞树而闲逛时吃掉的甜饼干带来的血糖增高也会有所下降。而你的家人会拥有一段更加值得回忆的圣诞记忆。

4. Indulge in only the most special holiday treats.

只在最特别的节日大餐里一饱口福

Skip the store-bought cookies, but do save some calories in your 'budget' to sample treats that are homemade and special to your family, such as your wife's special cake. Training yourself what to indulge in and what to skip is much like budgeting your mad money: Do you want to blow it on garbage that you can buy anywhere or on a very special, one-of-a-kind souvenir? Just don't completely deprive yourself on festive days - your willpower will eventually snap, and you'll end up overeating.

别再吃那些商店买来的饼干了，但是在你的“胃口预算”里为那些对你的家庭来说有特别意义的家庭大餐留一些卡路里额度，比如说你妻子特制的爱心蛋糕。训练自己什么可以放开吃，什么不该吃，这就好像为你的零花钱做一个预算：你是想买一件到处都可以买到的破烂货还是想买一样非常特别，独一无二的纪念品？不要指望在节日里完全管住嘴，——那样的话你的意志力会慢慢消退，最后反倒会吃得更多。

5. Make the change!

让改变发生！

The habit: Staying physically active during the holidays.

习惯：在假日期间一直保持身体活跃。

The result: Gaining less weight over the years.

结果：几年里体重上升缓慢

The proof: A study conducted by the U.S. government found adults gained, on average, more than a pound of body weight during the winter holidays - and that they were not at all likely to shed that weight the following year. (That may not sound like a lot now, but it means having to buy roomier pants after a few Christmases pass.) The good news is that the people who reported the most physical activity through the holiday season showed the least weight gain. Some even managed to lose weight.

证据：一项美国政府主持的研究发现，成年人在冬季假期里平均体重增长超过1磅——而且他们在第二年完全不可能把这部分体重减掉。（听起来好像1磅并不多，但这意味着再过几个圣诞节，你就得买宽松的裤子了。）好消息是在假期做运动最多的人体重增长的最少。有些人的体重甚至还得到了减轻。

6. Stock the freezer with healthy meals.

在冰箱里储存健康食品

Everyone's overly busy during the holidays, and most of us want to spend our time shopping, decorating, or seeing friends and family, which leaves less time to cook healthy meals. Take defensive action several weeks ahead of time by cooking meals intended specifically for the freezer. You'll be thankful later when you can pop one of the meals into the oven or microwave and turn your attention instead to writing out holiday cards with a personal message in each.

每个人在节日里都非常忙碌，我们大部分人都想把时间花在购物、装饰房屋或者走亲访友上，这让我们没多少时间来烹制健康餐。对策是提前几周时间专门为冰箱的库存准备食物。当你发现只需要把做好的食物放进烤箱或者微波炉就可以解决一餐饭，而节省下来的时间你可以用来给每个人的节日贺卡上写点贺词，你会感激你之前的准备工作。