>>> THE HOLIDAY EDITION OF "TODAY'S CHECKLIST." WE'RE SURROUNDED BY FOOD AND SWEETS AND ALCOHOL. SO THIS MORNING WE ARE LEARNING HOW WE CAN MAINTAIN HEALTHY HABITS AND STAY MINDFUL OF OUR NUTRITION. VANESSA IS HERE TO HELP US OUT THIS MORNING. SO FIRST THINGS FIRST, WE HAVE ALL THE INVITES COMING IN. YOU SAY IT IS TODAY TO NOT DO EVERYTHING. >> YEAH. YOU CAN SAY NO. YOU LITERALLY JUST DON'T HAVE TO GO. IF YOU GOT INVITED TO SEVEN PARTIES THIS WEEK AND MAYBE WEIGHT LOSS OR MAINTENANCE IS YOUR GOAL, YOU MIGHT WANT TO SAY YES TO EVERY ONE OF THEM. IT IS VERY FREEING. >> ALWAYS START WITH A NO. OKAY. SO WE'RE GOING TO ONE OF THE COUPLE HOLIDAY PARTIES WE CHOSE TO GO TO. YOU SAY EATING BEFOREHAND HELPS. >> YES. EVERYONE DOES THIS. THEY WANT TO SAVE UP THEIR CALORIES. WHAT HAPPENS IS YOU GO TO THE PARTY AND YOU CANNOT KEEP YOURSELF IN CONTROL. THE WAY TO LITIGATE THAT IS HAVE PROTEIN, FAT. IT WILL SLOW DOWN DIGESTION AND KEEP YOU FULL. NONFAT GREEK YOGURT IS 19 GRAMS OF PROTEIN. THAT'S GOING TO REALLY DO THE TRICK. THEN YOU HAVE, YOU KNOW, A CUP OF RASPBERRIES IS EIGHT GRAMS OF FIBER, LOW IN CALORIES. SO THAT ALTOGETHER IS GOING TO HELP. >> THEN YOU ARE NOT GOING TO THE PARTY LIKE -- >> HOW DO YOU EAT AT A PARTY? >> EVERY TIME THEY WALK BY, THEY SAID, DO YOU WANT TO TRY THIS? >> WHEN WE DO GET TO THE PARTY AND THE FOOD IS SO TEMPTING, HOW SHOULD WE PORTION OUT OUR PLATES? >> YEAH. EVERYONE IS PRETTY FORWARD ON VEGETABLES THESE DAYS. WE WANT HALF TO PLATE TO HAVE VEGGIES. THE REST OF THE PLATE WILL HAVE PROTEIN. THEN IF YOU LIKE, A STARCH. >> OKAY. SO HALF VEGGIES. >> HALF VEGGIES, PROTEINS. >> THAT'S A FUN ANIMATION. BUT 6 TO 8 OUNCES, THAT IS SORT OF RECOMMENDED, YOU KNOW, FOR SOMEONE MAYBE YOUR SIZE. SO A GOOD RULE OF THUMB IS LET'S LOOK AT THE PALM OF MY HAND MINUS MY FINGERS, AND THAT WILL BE AN APPROPRIATE SERVING OF PROTEIN. THAT'S THREE OUNCES. SO FOR CRAIG, HE WILL NEED 6 TO 8. HE WILL HAVE TWO PALMS MINUS HIS FINGERS. >> SELTZER IS THE SAVIOR. >> WHY? I THOUGHT I WAS SUPPOSED TO TALK ABOUT ALCOHOL. LISTEN, PEOPLE HAVE CHOSEN TO GO DRY. IF YOU GO IN WITH THE INTENTION NOT TO DRINK, THAT'S EASIER. IF YOU GO IN WITH THE INTENTION OF HAVING A GOOD TIME, THAT'S WHERE IT GETS FUZZY. >> DRINK A SELTZER. IT WILL HELP YOU BE HYDRATED AND FULL. IF I GET TO THE PARTY, MAYBE I WON'T START DRINKING UNTIL 8:00. >> WAIT A SECOND. YOU KNOW, YOU GET THERE, GO TO THE COCKTAIL BAR. THAT'S ANOTHER THING, YOU PRE-PARTY. >> THAT'S IT. SO YOU WANT TO REALLY SAY TO YOURSELF, OKAY, I'M GOING TO SET LIMITS. ALSO, MAYBE A DRINK THAT ISN'T YOUR FAVORITE. >> THIS IS INTERESTING. IT IS SOMETHING YOU LIKE, BUT YOU ARE KIND OF SIPPING ON IT SO YOU ARE NOT GOING NUTS. >> MAYBE YOU DON'T LIKE WHISKY THAT MUCH. YOU ARE SIPPING ON IT. >> IT IS NOT HORRIBLE, BUT IT IS NOT SOMETHING WHERE YOU ARE JUST GOING -- >> THAT'S RIGHT. >> LET'S ASSUME WE HAVEN'T PAID ANY ATTENTION. WE KIND OF BLEW THROUGH EVERYTHING. YOU HAVE HAD A PLATTER OF PIGS IN A BLANKET. YOU FEEL STUFFED. >> OKAY. YOU FEEL NOT SO GREAT THE NEXT DAY. YOU CAN HAVE KAND LION TEA OR GREENS. YOU CAN DO CUCUMBERS, LEMON, CELERY. THOSE ARE ALL NATURAL DIURETICS. >> TASTES LIKE SOAP, BUT IT'S GOOD. >> THESE ARE WAYS, ASPARAGUS, THESE ARE JUST WAYS TO FEEL BETTER AND JUST GO ON ABOUT YOUR DAY. >> WHAT ABOUT GETTING BACK ON TRACK? A LOT OF TIMES THIS HAPPENS AND YOU SAY, WHAT THE HECK. I HAVE BLOWN IT. LET'S GO HOG WILD. >> YOU HAVE 30 CHANCES A WEEK TO MEET YOUR GOALS. EVERY MEAL IS A CHANCE. FORGET ABOUT IT. IT IS THE HOLIDAYS. YOU ENJOYED WITH YOUR FRIENDS AND FAMILY. NOT ALL IS
