This season of plentiful treats presents weeks and months of
challenging food situations. While it was once believed that the average
American adult gained as much as five pounds during the holidays, recent
studies indicate an average gain of about a pound from Thanksgiving through New
Year’s. Despite only modest weight gain,
often individuals’ dietary patterns and lifestyle take a significant hit during
the holiday season. Sugar intake
increases. Among those who drink,
alcohol intake also increases. Many
diabetics have worse blood sugar control.
Exercise routines drop off. Late
nights and stress impact sleep quality and duration. Individuals also report increased social and
financial stress levels. Added stresses
coupled with an abundance of sugary foods is a potent trigger for individuals
with a history of food-based coping, weight cycling, and/or disordered eating
patterns.
How can you avoid
dietary and lifestyle pitfalls during this challenging season? Here’s some tips.
Check-in with your
goals: Rather than cycling between being on and off
the “health wagon”, work toward year-round healthier living. From the body’s perspective life is a
continuum rather than something that resets on Monday or January 1. Aim for
balance and positive problem-solving year round. It is never too soon or too late to aim for
balance in your food and lifestyle. Try
to maintain a clear idea about both your mental and physical health goals. If you have a history of struggling with food,
especially when surrounded by sweets, remind yourself your aim is to be nourished
in body and spirit -- not saddled with guilt and the discomfort of overeating. Try not to let small setbacks completely
derail progress. Many times when
holiday eating and partying goes south, people throw in the towel and vow to
start anew in the New Year. Such
resolutions are usually not realistic and are seldom followed. Instead, forgive and accept your
missteps. Slip-ups are not
failures. They are information you can
apply to proactively problem-solve what you will do differently next time. Try to be clear and honest with yourself. For example, it is okay to have some
chocolate mini’s that abound during this season but do so with a clear intention.
Whereas in the past you might have
discarded wrappers from your view while eating, keep them in front of you and
accept your choices. Imagine you were
giving a friend advice and then turn that advice on yourself.
Savor your favorites: Generally, it is not feasting on one
enormous dinner that contributes so much to weight gain, but mindless habitual
munching. Check in with internal cues of
hunger and satiety to prevent over-eating.
Research finds that when there are a greater number of foods to choose
from, individuals eat more. In the face
of an abundance of choices, identify the special foods you really want. Do not
deprive yourself of your favorites. When
we label a food as “off-limits” our desire for the food increases. In research, this is a very consistent
finding regardless of whether you are a toddler or a senior. A better strategy than completely cutting out certain
foods you or your children want, is to enjoy them in small portions. At
parties, make a point of sitting down to eat. Truly savor the rich pleasure of
the foods you do not get every day. Let the food linger on your tongue. You may
discover a sense of satisfaction with half your typical portions when you take
time to slow down and notice the sensory experience of eating. Life is so full of rushing. We forget that we can slow down with our
food. Modeling slower, more attuned
eating is an important way to lead children toward healthier dietary patterns
throughout the life span.
Surround yourself
with healthy options: Focus on including healthy choices.
If you are satiated with healthy foods, you are less likely to overdo
the treats. Lean proteins and crunchy fruits
and vegetables can especially help you feel full. To avoid going to a holiday
party too hungry, eat something high in fiber and/or protein before heading
out. Have ready-to-eat veggies with hummus,
a cheese stick with an apple, a cup of veggie soup, a Greek yogurt, or fiber-rich
cereal to help curb your hunger later on.
If you are asked to bring something to a gathering, make something healthy,
like veggies and dip, fruit kabobs, or green salad. That way, if there are leftovers, you will go
home with a healthy option rather than problem food.
Minimize liquid
calories: Be
aware of the calories you are drinking. A
cup of regular eggnog can have as much as 500 calories and that Starbucks white
hot chocolate with whipped cream will cost you even more. Factor in alcohol,
sugar-loaded punch drinks, hot cider and more and see how liquid calories add
up. What to do? Drink lots of water.
Infuse water with seasonal teas, lemon, mint, cucumbers or your flavor
of choice. Choose hot tea or coffee in
place of hot chocolate or cider. Alcohol
not only provides empty calories but it depresses satiety hormones and dietary
restraint so use moderation when it comes to drinking. Avoid caloric
mixers. Opt instead for seltzer or diet
drinks. Diluting wine with sparkling
water can make a tasty wine spritzer.
Channel your holiday
spirit in non-food ways: It can also be helpful to steer your holiday spirit toward
activities that do not revolve around eating and drinking. Take this season as an opportunity to focus
on reconnecting with your family and your community. Spend time decorating, making gifts &
crafts, sending cards, and singing and dancing along to holiday tunes. Attend seasonal events such as religious
services, holiday bazaars, seasonally themed community service events (such as participating
in coat/toy drives, or soup kitchen meals for those in need). Rather than decorating cookies, involve
children in preparing healthy holiday foods.
For the determined baker, consider making treats you do not care
for. Try giving friends with dogs,
homemade pet biscuits rather than items you will be tempted to sample.
Keep moving: Do not put physical activity on hold
during the busy holiday months. Instead, try to maintain or even increase
activity and exercise levels. On
holidays with big meals, try to get active in the morning. Go outside with the kids to toss the football
around, cue your music and take a brisk walk, or prepare for your shopping by
doing some determined walking laps around the space first. Simply moving more can
help moderate some of the negative metabolic effects of overeating and work off
some of the holiday stress. No matter
what time of year, there is always something you could be doing instead of
activity. Hard wire activity into your
schedule, track your steps, and coordinate with others to stay consistent. Too cold outside? Try indoor marching or dancing, or check out
large indoor spaces like gallerias, malls, and big box stores.
