Have a Healthy and Happy Holiday
The holidays are here; a time filled with friends, family, and celebrations. For many, the holidays also come with additional stress, calories, and less time for self-care. Although reports vary on how much weight gain the average person takes on over the holidays, it's the reason why so many people have the revolving New Year's resolution to go on a diet. It's time to break the cycle and strive to feel better at the end of the holidays than you did at the beginning. Below are some tips to help you navigate the holidays and become a healthier and happier version of yourself come January 1st.
1. Don't wait until life slows down to start taking care of yourself; we are especially guilty of this during the holiday season. START TODAY! If you can master taking care of yourself during the busiest times, you'll be able to break the cycle of getting on and off track.
2. Now is the time to ramp up your exercise. Don't be tempted to skip a workout for extra shopping time. It is exercise that will help off-set many of the holiday "treats." On the other hand, getting in a good workout doesn't give you free range to eat as much as you want. An hour long strenuous workout (equal to running) burns an average of 500 calories, while the average restaurant meal contains 1200 calories. Continue to watch portion sizes and food choices.
3. Shake the sugar habit. The less sweet things you eat and drink during your normal daily activities, the less tempted you will be to over-indulge at the dessert table during special occasions. I like to call it your sweet meter. For example, if you eat sweet foods (sugary cereal, flavored yogurt, a few grabs from the office candy dish) or drink sweet beverages (regular or artificially sweetened) throughout the day, then your sweet meter will be set high, making one holiday treat not taste as sweet, leading you to eat many more. On the other hand, if you drink mostly water all day and avoid sweet foods, then your sweet meter will be low and one holiday treat will taste very sweet, satisfying, and you are more likely to stop at one.
4. ENJOY but do not over-indulge. Don't deprive yourself of your favorite holiday treats, but be picky. Make a list of your favorite holiday treats you are going to save up for, and avoid all the other "mediocre" treats. Once you have had one of your favorites, check it off the list so you don't circle around for more. Make sure you enjoy that treat by putting it on a plate or in a bowl and sit down to eat it and do nothing else, so you can focus on what your are enjoying. If you grab a cookie at the office while walking down the hall talking to a co-worker about an upcoming project, you won't give your body or brain a chance to savor that cookie and it will be wasted calories that you won't even remember eating or enjoying.
5. Change up the common food gift. Co-workers, friends, and neighbors often exchange cookies and candies, but you could start a new tradition of exchanging healthier foods like fruit baskets or nuts. Even better would be to get away from food all together and exchange your favorite coffee, tea, or holiday plants (rosemary is a great holiday plant that will flavor your friends food all winter long). If you are given a food gift, do not feel obligated to eat it, especially if it is not something on your "favorites" list. If the gift is a "favorite" and something that might trigger you to over-indulge, pull out a few to enjoy and put the rest down the disposal so you won't be temped to over do it. Or, you can always offer things like this to people in need! Some may think it's rude to just throw it out, but I say it is knowing your limitations and taking care of yourself (and it's a compliment to the person who made something so good that you wouldn't be able to control yourself).
6. Plan ahead!!! I often see people starve themselves all day before a holiday party, which leads to overeating at the party because they are so hungry. The best plan is to eat a balanced breakfast, lunch, and afternoon snack so that at dinner, you won't be starving when you get to the party and can make better choices. Put your focus on eating protein foods (shrimp, pork tenderloin, hummus, eggs, nuts, etc.) and plenty of produce (vegetable or fruit tray, salad, or any plant you can find). It is also a good idea to plan out some party rules for yourself, like trying to not stand and eat. The appetizer graze does the most calorie damage at any special event. If you want to enjoy some of the appetizers, put your selections on a plate, find a place to sit down and enjoy your choices. The same rule applies for the dessert table.
7. Alcohol can get you in trouble in more ways than one!! First, I would recommend staying away from the super sweet high calorie drinks (eggnog, daiquiris, margaritas, etc.) and stick with dry wine, light beer, or mixed drinks with low calorie mixers. Another trick is to drink a glass of water between every cocktail; this will both slow the rate of alcohol consumption and give your body a better chance at metabolizing the alcohol so you will make better choices at the party and feel better the next day.
8. Finally, the holidays can be very stressful or even depressing for some people, which can lead to stress or comfort eating. Try recognizing what triggers you to comfort eat and if at all possible, avoid that trigger. If identifying or avoiding the trigger is impossible, try to find an alternate activity you can do to get your mind off of it, that doesn't involve food (ie. painting, drawing, playing music, walking, calling a friend, etc.). It is important to take time for yourself. If you are overwhelmed with feelings you don't think you can control, it might help to seek professional counseling.
If you are interested in personalized nutrition coaching, feel free to email me at: kristystevenson@comcast.net.