F
e a t u r e
If you’ve ever felt sluggish—or stepped
on the scale—after a big holiday meal,
then you know that overindulging on food
doesn’t make the season any more special.
You don’t have to completely avoid the
pie and stuffing, however, to look and feel
better. The solution is to enjoy your favorite
holiday foods in moderation. Smart dietary
choices—and some exercise every day—
can give you the energy and stamina you
need to carry you through the holidays and
into a healthy new year without a bigger
waistline.
Here are a few suggestions:
Party tips
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■
Before you go to a party, eat a health-
ful snack. High-fiber foods, such as fruit or
whole-grain crackers, can help take the edge
off your hunger and reinforce your willpower
at the buffet table. Also consider bringing a
low-calorie, nutritious side dish to share.
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At the buffet, opt for a small plate if it’s
available and keep portion sizes reason-
able. Fill half your plate with fruits and
vegetables, and take bite-sized samples of
’Tis the
season for
weight goals
An upcoming wedding. A
looming high school reunion.
Swimsuit season. All are
powerful motivators if you’re
trying to lose some weight.
Holiday parties, and heap-
ing buffet tables, on the other
hand, can seriously under-
mine your willpower to shed
extra pounds. In fact, most
Americans gain a couple of
pounds during the holidays—
and, unfortunately, don’t lose
it after the season passes.
Over the years, these pounds
can add up.
A good weight goal for
the holiday season: Stay at
the same weight you were
before the festivities began.
Although it’s not a great time
to try to lose weight, you
don’t want to gain either.
To help stay steady, keep
to a regular eating schedule.
Don’t skip meals in anticipa-
tion of a large meal later.
It’s especially important to
eat breakfast. Doing so will
help you eat less throughout
the day.
Source: Academy of Nutrition and
Dietetics
EAT AND BE MERRY
H
THE
HOLIDAYS
Stress less this season
You’re in holiday overdrive—baking cookies,
running to the mall, then rushing back home
in hopes that you’ll arrive in your driveway
before your out-of-town guests.
Is the gift you want most for yourself a nap?
Go ahead and treat yourself. After all, this is supposed
to be a season of peace, not pressure.
Carving out some downtime—whether it’s to recharge
with a nap, take a walk or even play a board game with
your family—can make your holidays less stressful. And
by slowing down, you just might wind up with more en-
ergy to enjoy those guests.
“We should give ourselves, and others, a little more
slack when it comes to the year-end holidays,” Donna
Avant, director of the DCH Employee Assistance Program,
said. “Other people’s expectations of the holiday to-do
list won’t necessarily match yours. Keeping in mind that
people have different expectations from your own may
help you keep frustration down during the holidays.”
What else can you do to feel less tense this holiday
season? Try these tips:
Prune your to-do list.
You don’t need to accept every
invitation that comes your way or try to squeeze every
holiday tradition into one or two days. Too many tasks or
commitments can make the holidays seem like a mara-
thon. Reserve time for what matters most, and don’t feel
obliged to bake cookies if baking just isn’t your thing.
Lower your expectations a bit.
Say the word “holiday”
and a lot of us imagine picture-perfect celebrations. That’s
a fantasy—and one that is almost certain to stress you
out if you buy into it. It’s really OK if this year’s tree is a
little lopsided or the brisket burns. Focus on what truly
gives the holidays their meaning: time spent with friends
and loved ones.
Don’t expect family tensions to magically disappear.
Lowering your expectations also means being realistic
about any strained relationship you might have with a
family member. If the two of you haven’t gotten along
for the rest of the year, chances are you won’t click now
just because the holidays are here. One way to cope may
be to limit the time you’re together.
Finally, don’t feel like Scrooge if you can’t afford
pricey presents.
You’re still a good—and caring—parent
if you tell your child that a toy is too expensive. And
you’re helping your youngster learn to be realistic. Give
your son or daughter an affordable present and the gift of
your company. Read an extra story at bedtime tonight or
check out the holiday lights in your neighborhood—both
activities are free.
Sources: American Psychological Association; Mental Health America
the rich foods and desserts.
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Alternate high-calorie drinks with glasses
of water to help fill your stomach and stay
hydrated. Dilute eggnog with low-fat milk to
get the flavor with fewer calories.
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■
After eating, focus on nonfood activities,
such as conversation or games. Encourage
the tradition of taking a walk after a holiday
meal.
Baking tips
What are the holidays without
at least a few sweet treats?
To help keep calories and fat at
reasonable levels, try substituting healthful
ingredients in dessert recipes. For example:
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In place of butter, try cinnamon-flavored
applesauce.
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Replace chocolate chips or candies with
dried fruit, such as blueberries, raisins or
cherries.
■
■
Use vanilla, almond or peppermint ex-
tract to replace some sugar.
After pies or cookies are prepared (and
sampled!), put them out of sight to help
deter impulse snacking.
Sources: Academy of Nutrition and Dietetics; American Institute for
Cancer Research; American Heart Association
Focus on what truly gives the
holidays their meaning: time spent
with friends and loved ones.
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F A L L 2 0 1 3
H E A L T H Y
C O M M U N I T Y
