About Cynthia Sass MPH, MA. RD, CSSD

Cynthia Sass is a registered dietitian nutritionist with master’s degrees in both nutrition science and public health, a personal trainer certification, and formal training in culinary arts, mindfulness meditation, and integrative medicine. Board certified as a specialist in sports dietetics, Sass has consulted for four professional sports teams, and privately counsels clients in NYC, LA, and long-distance. She is also a frequent national TV guest, as well as a columnist, blogger, speaker, and three-time New York Times best-selling author. Her newest book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast.

Staying Fit and Healthy Through the Holidays

peartapemeasureToo many indulgences and fewer workouts can wreak havoc with your energy level and your waistline this time of year. However, there are simple ways to create balance that don’t require sacrificing your favorite goodies, or even stepping into a gym. Check out my realistic three-step strategy for staying fit through the holidays.

Step One: Whip up some healthy holiday dishes
Go ahead and enjoy your very favorite holiday foods prepared traditionally. But commit to lightening up others. For example, replace one pie with baked pears, or a mock pear cobbler. Simply sauté chopped ripe pears over low heat in a little water seasoned with a bit of fresh squeeze lemon juice and fresh grated ginger. Top with a healthy “crumble” made from mixing rolled oats and ground cinnamon into almond butter. Or instead of creamed spinach, serve a fresh spinach salad, dressed in balsamic vinaigrette, topped with sliced pears and chopped walnuts.

Step Two: Move in ways you look forward to
You don’t have to spend hours on the elliptical to burn off holiday calories. In fact, this is a great time of year to be active with family and friends in fun ways that can still keep you fit. Head to an ice skating rink, have a dance off, or organize a group hike, walk, or game.

Step Three: Make room for special indulgences.
Many of my clients find themselves eating things they don’t even really like during the holidays, simply because they’re there. When faced with a treat, take a moment to rate it, using a 5-star scale, 5 being “can’t-live-without” and 0 being “meh, if I pass it up, I won’t feel deprived.” If a food rates a 3 or less, skip it. And if it’s a worthwhile splurge create balance in simple ways. For example, if it’s carb-heavy, like a brownie, opt for a protein topped salad rather than a sandwich or wrap for lunch. This strategy literally allows you to have your cake (or pie) and eat it too!