Keeping the holidays healthy
Every year the holidays flood our lives with new challenges — too much stress, too little time and of course, too much food — everywhere we turn. It’s no secret that the holiday season doesn’t always go hand-in-hand with healthy living.
Overeating is practically a holiday tradition. Our stockings are stuffed, our turkeys are stuffed and our bellies are stuffed.
Whether you’re wanting to lose weight, maintain your weight, have a guilt–free holiday season or continue progressing toward your health goals, staying on a healthy track can feel overwhelming.
This year, if you want to savor the flavors of the season without wrecking your healthy eating habits, then the goal is to leave get-togethers feeling satisfied, not overstuffed.
Somewhere in between the two extremes of completely depriving yourself and completely overdoing it is the sweet spot: Not too much and not too little.
These tips can help you make better choices in the midst of all the holiday hustle and bustle, without putting your healthy habits on hold.
Move more, be well: If your holiday traditions all seem to revolve around eating, liven things up with opportunities to be physically active. Make being active part of your holiday tradition. Have fun walking and talking with family and friends after a holiday meal. Give gifts that encourage others to practice healthy habits such as workout DVDs, running shoes and reusable water bottles.
Eat regularly: Don’t be tempted to skip meals all day so that you can eat more at a holiday gathering.
You’ll be so hungry by the time you eat, that you’ll eat more calories than you would have by eating healthy balanced meals throughout the day.
Natural appetite control: One of the best ways to control your appetite is to eliminate sugar and simple carbohydrates and replace them with lean protein and fiber rich vegetable, fruits and whole grains. Make sure to stay hydrated by drinking plenty of water.
Think quality not quantity: Whole, natural foods are so much better for you than refined, processed, chemical-laden foods. Canned, processed and pre-made foods are full of excess salt and sugar that you can avoid by making the dishes yourself. By eating whole foods, you end up eating less because you aren’t trying to satisfy phantom hunger brought on by chemical reactions and blood sugar fluctuations.
Smaller portions of everything: Whether you are eating at home, at a restaurant or at a party, be mindful of your portions. Start with just a small portion of the foods that you want to eat. Almost always, your eyes are bigger than you stomach.
Stay mindful, eat mindfully: Stay in touch with how you feel, how the food tastes and how much you have eaten — don’t slip into the “mindless munching mode.” By remaining aware of what’s going into your mouth, you’ll know when you’ve had enough. Food tends to lose some of its taste appeal and if you go too far beyond that point when it doesn’t taste as good, you’ll likely begin to feel like you’ve, well, gone too far.
Indulge a little: Give yourself permission to eat those goodies (in small amounts). It’s a basic fact of human nature — if we think we can’t have something, we want it even more. If we can have it when we want it, it loses some of its appeal.
Out of sight, out of mind: At home, be sure not to leave candy, chips, pretzels, cookies and other goodies out in the open. You’ll be much more tempted to grab them when you see them.
Manage your stress: What would the holidays be like without stress (I’d like to find out)? The holidays are a time to be enjoyed; remember to take time every day for yourself. Go for a walk, meditate or just take a few minutes to take some deep cleansing breaths to reduce your stress level. Your friends and family will likely enjoy a happier you more than a perfect meal or gift.
Get your ZZZs: Aim for seven to nine hours of sleep each night to stay in the healthy zone. Don’t let your wake-up time and bedtime get too far off your regular schedule. Sticking to your usual sleep schedule will improve your quality of sleep both now and after the holidays. Nap when needed and ditch the digital devices at night.
Staying on track during the holiday season, or any time is about balance. Balancing your eating and exercise habits, your obligations and responsibilities, social activities like parties and dinners, getting enough rest and everything else you do.
You don’t have to be perfect, you just need to do your best to make healthy decisions (most of the time).
High Desert Medical Group offers a variety of free workshops and classes that help members reach their individual health and fitness goals. For more information, call the Health Education Department at 661-951-3375 or email us at hdmghealthed@hdmg.net