HOLISTIC HEALTH NOTEBOOK

In golden days long since past, the fattened, roasted goose was fine fare for Christmas. We do not eat much goose these days. I don't know why. I tried to buy a duck the other day but was put off by the amount of chemicals injected into it. I do not know where to buy organic duck or goose but I would like to try them one day.

Our problem is not fattened geese, however. Our problem is that WE become the fattened goose over the holidays.

So the question is, "How can we get through the holidays without getting fat?" Or to put it more delicately, without plumping ourselves up.

My strategy for avoiding weight gain may be surprising to those who think that weight management can only be solved by starvation. "Don't eat this! Don't eat that!" No one likes to live like that and it does not work anyway. I can encourage you to avoid the eggnog but the chances are that you will fill your cup to the brim when the opportunity arises.

But instead of thinking of "dietary subtraction," think "dietary addition" and the problem is solved. What does that mean?

Instead of eating three meals a day, eat six meals a day. Instead of reducing your intake, include four servings of protein, spaced out over a 12-hour day. Prepare a savory stir-fry for lunch, and indulge in some fresh fruits and nuts for a mid-afternoon snack. Enjoy a protein-rich breakfast each morning to balance your blood sugars throughout the day. Eat a small snack before bedtime to help you sleep more soundly.

By eating more - but with totally natural foods, your appetite is satisfied and the sugary, unhealthy treats are not as appealing. Yes, really!

Don't go to an event hungry. Eat before you go. Don't shop hungry. Don't party hungry.

As a matter of fact, just don't let yourself get really starving from now until New Year's Day, because temptations are more easily avoided.

If you are going to be away from home for long periods of time, pack little bags of raw nuts or raw fruit to munch. Choose restaurants that serve fresh food. In other words, satisfy — don't starve.

— Carol is a certified lifestyle educator at the offices of Dr. Alan Gruning in Fort Myers, 939-3303. She owns the Island Nutrition Center on Sanibel, 472-4499.