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Holiday Nutrition: 10 Tips for Managing Food and Stress
The holiday season is here again. This is the time when you wish to forget your sorrows and sorrows and celebrate with your family and friends. Unfortunately, we tend to over-celebrate this time of year, and that over-celebration is often in the form of food and drink. It all adds up to a little (sometimes a lot) extra baggage when the New Year rolls around.
Let’s resolve this holiday season to buck the trend and avoid the Seasonal Seven (The average weight most of us will gain between Thanksgiving and New Year’s). Yes, it’s true that most people make a lot of money during the holidays and I’m sure you don’t want to be part of this statistic. The requirement for the job of Santa Claus is to be round and jolly, but I doubt it’s your turn! Well the fun part is, you can keep it.
Moderation is the word of the season (at least when it comes to food, don’t include me in your gift spending!). This is the secret to achieving a fun yet healthy holiday season. Try using this mantra about what you eat (or don’t eat) and how much you exercise. This will help you avoid packing on the weight AND get in on all the fun this season. So start this season on a determined note instead of starting in January with a lot of extra pounds to lose.
Here are ten tips to help you not rock like a bowl of jelly on January 1st!
1. Don’t try to stick to a strict diet this holiday season. If you enjoy your favorite foods in smaller portions, you will feel more satisfied. Trying to avoid certain foods can make you feel deprived, which can cause you to eat more than you intended.
2. Don’t let stress get you down, take time for yourself. While it’s important to spend time with family and friends, it’s also important to take time out (at least five minutes) for yourself. Stress can lead to overeating so this is an important tip that will improve your mental and physical health.
3. Stay active in seasonal activities. Try ice skating or building a snowman with the kids/grandkids. Go for a walk and enjoy the beautiful winter landscape. Lift that turkey over your head 20 times before placing it on the table (this is a joke, DO NOT try this!)
4. Drink plenty of water. Although the cold weather may prevent you from drinking a glass of water, it is important during winter and summer. Water helps to counteract the effects of dehydration on a trip, and it can also help quench your thirst as thirst is often mistaken for hunger.
5. Spread the food. Don’t feel like you have to eat everything at once. Try to eat dinner first and then go for a walk before sitting in the desert. Waiting that extra time will give your body time to register that it’s full.
6. Don’t aim for perfection, and enjoy imperfection. There is no such thing as the perfect party or the perfect decorations or the perfect way to spend the holidays. Don’t set yourself up for disappointment by placing unreasonable demands on yourself.
7. Avoid or limit water calories. Many popular holiday drinks contain stimulants and alcohol. These substances are only a temporary relief from stress, and you may end up worse off as the effects wear off. Remember that alcohol is very high in calories. So, take those drinks out of the picture and have tea or coffee instead.
8. Don’t set unrealistic exercise goals. Do your exercises 2-3 times a week for an hour or so. This should give you plenty of time for your shopping, socializing and other festivities.
9. EAT at Thanksgiving and Christmas. These holidays come once a year…so make the most of it. Eat whatever you want for Thanksgiving dinner and Christmas dinner. After this meal, however, watch your calorie intake throughout the day. That means eating one big meal and not eating tons of food throughout the day. Just a snack.
10. Prioritize your workouts. Get into a regular and effective exercise program. Be sure to include weight-bearing exercise and cardio. As mentioned before, it will take 3 hours a week, so we don’t talk about unattainable goals. Reserve this time in advance so you don’t procrastinate.
Well, there we have it, 10 tips that WILL work if you apply them. Remember that vacations can be fun and enjoyable without being gluttonous and stressful. Don’t tell Santa I scoffed half of it like jelly just in case I got the coal in the bag!
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