Your Survival Guide for the Holidays
The holidays are upon us and that typically means lots of socializing, which also means lots of treats, especially sugar and fat. Even with the best intentions, it can be easy to overindulge. What you need is a plan!
We’ve made it through Thanksgiving, the kickoff for the holiday eating spree that ends with New Year’s Eve, at which point we’re ready to ditch the cookies and cheeseballs.
Don’t get me wrong, I enjoy the tasty treats at holiday parties as much as the next person, but I try to be mindful of what and how much of that deliciousness I consume.
While many of us work hard at eating a healthy diet and minimizing alcohol consumption during the rest of the year, the holidays can really throw us off course. Add to that the underlying stress that comes with the holidays, even when things go smoothly, and we’re off to the races. The stress hormone cortisol can cause an increase in appetite, leading people to overeat. Additionally, if stress wreaks havoc on your sleeping patterns it can also alter hormones that control appetite, blood sugar, and cravings. Stress also seems to affect food preferences. Numerous studies - granted many of them in animals - have shown that physical or emotional distress increase the intake of food high in fat, sugar, or both.
Here are some tips for navigating those holiday temptations without feeling deprived and still liking yourself in the morning:
Pre-party: This includes staying hydrated all day. Having a small healthy snack before you leave will ensure that you won’t arrive hungry and dive into the cookies and chips.
Offer to bring a dish such as a veggie tray or fruit. This way you know there is at least one thing you can eat that fits your health goals.
One and done: Peruse the food choices before you make your selections, then fill one plate with the foods you want to try. It’s ok to enjoy some goodies, but balance is key. Try small bites of one or two and see if that satisfies you.
Portion control: Remembering that can be hard when there is a buffet. More of something doesn’t taste any better after the third bite.
Liquid calories count: Remember that lots of holiday cocktails are full of sugar from fruit juices, soda, and liqueurs. A good alternative is a simple glass of wine or a wine spritzer (half wine, half sparkling water). If you prefer hard liquor, mix it with sparkling water and a slice of lemon or lime.
Concentrate on conversation: Make it a goal to talk with at least one person you don’t know very well. It’s fun and doesn’t include calories.
Leave at a decent time: Staying late just means you will be more tired the next day. It’s a full season of events, so pace yourself.
Get enough sleep: Giving your body adequate rest is always important, but particulalrly when there is a greater chance of getting run down. And ditching the drinks a few hours before you go to bed will ensure a better night of restful sleep.
Don’t forget to move: Getting exercise during the holidays should be a priority. It may take a little extra planning, so put it on your calendar or recruit a friend for accountability. Research shows that only 30 minutes of exercise can reduce your junk food cravings.
But sometimes even our best intentions aren’t enough to keep us from overindulging. That’s when we need to give ourselves grace. Beating yourself up is not a winning strategy. Fasting, over-exercising, or other restrictive tactics to make up for what you may consider to have been poor choices lead to feelings of inadequacy and lower self-esteem.
Instead, try to practice self-compassion and remember all the positive behaviors you have incorporated into your lifestyle thus far. Try to get back into your routines as soon as possible after the holiday season. Health is a journey and not a destination. There will be bumps in the road, and many of those can come during the holiday season. Remember you’re in it for the long haul. You got this!
Sources: wp2.dinnertime.com, integrativenutrition.com, wakehealth.edu, www.health.harvard.edu