Making Your Holiday Season Healthier

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.