FIGHTING THE URGE TO INDULGE

'Tis the season to be tempted, with Christmas treats and holiday eats, party fare and food to share.

It's not unusual to gain 10 to 15 pounds during the holiday eating season that began around Thanksgiving, will peak at Christmas, then hang around for one last fling over the weekend of New Year's.

"All the parties, events, family gatherings always include food," said Debbie Leoni, manager of fitness and wellness at Southeast Hospital's Main Street Fitness Center in Jackson. "The holidays are an excuse to use real butter, more oil and there's sugar everywhere."

Not good news for those watching their diets and their weight.

"There are so many things we only eat at this time of year," said Lori Pettet, a registered dietitian with St. Francis Medical Center. And since foods like chocolate-covered cherries, fudge, special cookies and desserts are so associated with this time of year, we want to indulge, sometimes overindulge, she said.

In fact the urge to indulge is so great during the holidays, that most people will lose a battle to resist all of the numerous temptations. Better to plan ahead, set reasonable limits and have strategies to get you through tempting situations, Pettet said.

Topping Leoni's strategy list is staying active. "With so many things going on during the holidays, people tend to make exercise their last priority when they should keep it near the top of the list," she said.

Exercise not only will burn off the extra calories people are likely to eat during the holiday season, it's also a good stress reliever. "And most people can use stress relief around the holidays," Pettet said.

Go ahead and have a couple of pieces of candy, then go for a walk, Leoni said.

Other strategies recommended by Pettet and Leoni:

Plan ahead. If you'll be attending a dinner party at night, eat low-fat, low-calorie foods for breakfast and lunch. If you eat a piece of fudge at work, try including more vegetables and less fat at the next meal. Don't skip meals, Pettet said, because you may get so hungry you'll overindulge.

At parties, make one trip to the food table, scope out what you really want to try, take small portions, then stay as far away from the food table as possible. "If you stand by the table, you'll only continue to graze," Leoni said.

At meals, fill most of your plate with salad and vegetables so you'll have room only for smaller portions of higher calorie foods like meats, dressing and scalloped potatoes.

If you go back for seconds, load up on fruits, vegetables and other healthy, low-fat, low-calorie foods.

Eat standing up. "You tend to eat more when you are seated and comfy," Pettet said.

Talk a lot. You eat less when you talk more. "And at family gatherings, the only thing relatives like more than seeing you eat is hearing you talk," Leoni said.

Wear snug-fitting clothes. "You'll be physically uncomfortable if you overeat while wearing tight-fitting clothes," Pettet said.

If you like to bake during the holidays, and are prone to tasting your own creations, Leoni suggests chewing gum. "It's harder to eat dough or sample brownies when you are chewing gum," she said.

Try new traditions that include lower-calorie, lower-fat foods, Pettet suggests. Try using the many ingredients available these days with reduced calories or reduced fat like low-fat cream cheese and reduced-calorie whipped toppings.

"Don't deprive yourself if there is something you really like," Pettet said. "Have a small portion, savor it, enjoy it, then go on."

ATEGIES TO HELP YOU AVOID THE HOLIDAY BULDGE

*Stay active.

*Plan ahead.

*Don't skip meals.

*Make one trip to the food table.

*Sit far away from the food table.

*Try small portions.

*Fill most of your plate with salads and vegetables.

*Cook lower-calories, lower-fat foods.

*East standing up.

*Talk a lot.

*Wear snug-fitting clothes,

*Chew gum.