Healthy Holidays?

Here we are now in the midst of the holiday chaos! There are approximately 5 weeks between Thanksgiving and year end. It’s really easy to get overwhelmed with the endless list of gifts to buy, cards to write, parties to attend, etc. Many people (including me!) struggle to find a balance between continuing to eat healthy meals and the consistent barrage of temptations we are seduced by each day. How can you maintain your sanity and healthy habits through it all and enjoy this time of year?

Some may find my first suggestion a surprise (ha!). Don’t forgo your exercise routine this month! Exercise can decrease your stress hormones and increase your endorphins (your body’s ‘feel-good’ chemicals). Physical activity will also help you take your mind off the madness for a while and you will finish your workout more focused and ready to tackle the tasks at hand. In addition to the stress relief and sanity maintenance, the other incentive to keeping up with your exercise routine is that it can help you to maintain your weight with all the added calories the holidays typically bring.

Speaking of calories... Have you ever heard the sayings: “You can’t exercise your way out of poor nutrition” or “You can’t out train a bad diet”? It really does require both exercise AND a healthy diet to obtain optimal health.

So, what can you do over the next 5 weeks to try to maintain some balance?

Here are a couple of tips:

Prioritize exercise! If you are a regular reader of my healthletter, you know I’m an advocate of the morning workout. If you get out the door early, there is no reason why you can’t keep up your exercise routine through this month. Even if you aren’t typically a “morning person” when it comes to exercise, try it for the next month or so. With all the additional errands and social events that come up with the holiday season, working out after work or in the evenings becomes very challenging to schedule.

It’s all about the planning! Look ahead at your calendar and identify where your high calorie risk days are and budget your calorie intake around that. However, on a day that you have a party or function, don’t skip meals in an attempt to control overall calorie intake. Stockpiling your calories for a big meal at the end of the day rarely works. What typically happens is that you actually consume far more calories than you would have if you had eaten evenly throughout the day. Instead, for breakfast and lunch enjoy a good balance of “smart” carbohydrates (fruit, vegetables and whole grains) and protein (both animal and plant-based). Before you head off for the evening, eat a light high fiber snack (like an apple) to take the edge off your hunger. You don’t want to arrive at the party famished and cranky!

Don’t make eye contact - with the food! If you are trying to reduce your risk of overeating at holiday gatherings, avoid being in proximity of and looking at the food. Research has proven that the sight of food stimulates the appetite. With visual cues of food the amount of the hormone gherlin (which controls both eating behavior and the physical processes involved in food metabolism) is increased in the blood stream. Smelling the food also leads to salivation which is the initial step of the digestive process. Instead position yourself in another room or area and make eye contact with the people at the gathering. Focus on catching up or reconnecting not eating.

Remember to pause each day and appreciate this time of year. Look through your children’s eyes (or the eyes of children around you) and embrace their excitement. Play your favorite holiday songs while you are in the car running errands. Find little ways to enjoy each day.

I wish you and yours a very happy and healthy holiday season!