ON THE JOB: Michael Wood

Q: Winter holidays are a time for family get-togethers — and a lot of big meals. How can we eat right while enjoying our holiday favorites?

A: Before you eat, drink at least eight ounces of water. You will quench your thirst (dehydration is often mistaken for hunger) and begin to fill up your stomach.

It is also a good idea to drink water before having alcoholic beverages. Focus on eating slowly; your body needs time to recognize the signals of being full.

Don’t skip meals.

It might seem smart to save up calories for the big feast, but you are more likely to overindulge if you’re too hungry. Instead, load up on vegetables, lean protein and whole grains during the day.

Q: Many people travel for the holidays. How can we eat right while out on the road?

A: Plan ahead. Bring along healthy snacks for long car rides. Skip the soda and tote your water bottle along.

If eating on the road, choose wisely. Many national restaurant chains and sandwich shops now provide calorie and nutrition information. If you are contemplating a roadside restaurant, check their website.

If you do fall off the healthy eating wagon, don’t let it drag you along, balance out a heavy lunch with a lighter, vegetable-heavy dinner.

Q: What issues do your clients face the most when overeating during the holidays?

A: When you start overeating, it is easy to get off the exercise wagon, but resist the temptation.

You’ll enjoy your holiday more if you feel strong and fit. We recommend that you put your workouts on your calendar right along with the holiday pageant, the office party and the in-laws’ visit.

And, because exercise helps combat stress, you’ll be less likely to go overboard on sweets or alcohol.

Mark DeHaven is a freelance writer. He can be reached at neighborhoods@chron.com.

Learn More:

NAME: Michael Wood
BUSINESS: Koko FitClub, 13215 Grant Road, Suite 1400, Cypress
EXPERIENCE: Nutrition specialist and chief fitness officer of Koko FitClub, certified strength and conditioning specialist
NOTABLE: Named to Men’s Fitness Dream Team of the 10 Best Trainers in America, and voted a Best of Boston personal trainer
EDUCATION: Bachelor’s in human performance/exercise physiology from the University of Massachusetts Boston and an associate’s in physical therapy from North Shore Community College