Eating Smart Around the Holidays

It’s probably safe to say that nearly all of us are working hard towards losing weight or maintaining a healthy weight. As if this goal weren’t challenging enough, we are going to be challenged a bit more as the holidays approach. We are entering a time of celebration, family gatherings, stress, and lots of delicious (and unhealthy) foods and desserts… a time when self-discipline and motivation to stay on track becomes very difficult.

The average American gains 7-10 lbs between Thanksgiving and New Year’s Day! Don’t let yourself be an average American this season. It’s a good idea to begin thinking about these challenges now so you can prepare for them by anticipating what they might be and setting goals so that you can stick to your plan.

Here are a few ideas to help you make smart decisions for the next couple of months:

·       Be realistic. Don’t try to lose weight during the busiest, most stressful month of the year. Instead, work towards maintaining your current weight and not gaining.

·       Start your day with a healthy breakfast. Eliminating unhealthy foods early in your day will help you to feel more energy and to experience fewer cravings for unhealthy foods as the day progresses. It also helps to keep you on track for not skipping meals, which leads to overeating.

·       Try to take a brisk walk each day. Even if you can only manage to fit in a 10-15 minute walk, it’s better than nothing. Walking before a meal can help you make smarter choices. Walking after a meal can help you burn it more quickly. Also, holidays can be a stressful time, which can lead to overeating. Therefore, schedule exercise each day to relieve and manage your stress and avoid weight gain.

·       Maintain small portion sizes at each meal throughout your day. Add in a light, healthy snack between each meal to help hold you over until your next meal. Visit Smart Snacking for healthy snack ideas. It’s also a good idea to eat a healthy snack before going to a holiday party to prevent overindulging. Instead you can slowly graze and make healthy choices.

·       Be selective. Try only eating dessert if it is something special that you can’t have during the rest of the year.

·       Make a rule that you can only enjoy dessert if you exercised that day. Keep in mind that you should have a light dessert so that you do not cancel out your good efforts of exercise. Also consider eating delicious fresh fruits with natural sweetness instead of high-calorie desserts.

·       Save yourself. Avoid junk food, fast food, and candy dishes during the holiday season so you can save the indulgences for festive favorites.

·       Keep a healthy mindset. If you make a poor food choice during the day, try to avoid the thought-process that says, “Well, I already messed up today, so why not indulge again…” If you overindulge at one meal, try to make up for it at the next meal by eating light.

·       If you really crave a dessert, allow yourself to have a small portion and enjoy! This may help you to avoid losing control later and indulging too much. If you cannot choose just one dessert, allow yourself a small bite of each.

·       Avoid alcoholic beverages or drink lightly. Not only does alcohol pack on unnecessary calories and sugar, it can also reduce inhibitions, causing you to be less concerned about making healthy choices.

·       Bring a healthy dish to a holiday party. This ensures that you will have at least one healthy option to choose from.

·       Enjoy people, not just food. Parties are not just about the food. Walk away from the table or put down your fork and enjoy the conversation, the music, the atmosphere. Play with the kids at family events or take a walk with someone you don’t see often.

·       Plan your meals. Planning your meals ahead of time can help you to prepare healthy meals in the midst of your busy days of working and holiday shopping. Waiting until the last minute to figure out what you and your family will have for dinner increases the likelihood that you will resort to fast food.

Overall, try to maintain your healthy schedule and routine that you have been working hard at all year long. Making healthy decisions during the holiday season is important for several reasons, not just weight management. Holiday foods and stress can contribute to high cholesterol, high blood pressure, and increased risk for diabetes, all of which are risk factors for stroke and heart disease. So your healthy decisions have the potential to go a long way in keeping you healthy, which in itself is a lovely holiday gift to your family and friends.

Many of us made New Year’s resolutions at the beginning of 2012 to exercise regularly and to eat healthier. Wouldn’t you love to finish off the year strong and set a new resolution instead of falling behind and having to start all over? Keep these helpful tips in mind as the season approaches and be in touch with a health coach if you feel you are starting to struggle. Contact Dr. Haaz at SHaaz@CorporateHealthSolutions.com.