Focus on the joy of the season rather than allowing food and “to do” lists to dominate the season.
By Alison Crane
The holidays are a time to Eat and be Merry! With numerous parties and activities to attend, we often find ourselves overindulging and overeating. It seems from November through the first week in January all our good health decisions get left in the cold. Avoid those extra pounds over the holiday season by following these healthy reminders.
- Avoid overscheduling – We find that we are busy in the hustle and bustle, need to just grab a quick bite, or avoid eating at all! Unfortunately, fast food, eating out, processed frozen meals, or skipping meals can lead to unhealthy choices. A little planning ahead can make a big difference. If you do have to eat out, choose low-fat foods, avoid starchy foods like bread and potatoes, and make sure to eat more fruits and vegetables to satisfy hunger longer (and cut out extra calories). Eat a snack before going to parties so you can focus more on the people than the food.
- Watch out for Stress Eating – Be aware of the added stress, tension, and lack of sleep during the holidays. Don’t fall into the habit of over-snacking or eating to deal with your emotions. Relax, take a hot bath/shower, listen to music, read a good book, take a walk around the neighborhood to look at all the pretty lights and decorations. Try to avoid the buffet areas at events to resist the temptation of grazing and adding extra calories.
- Keep Exercising – Try to stick to a regular routine as much as possible. Our bodies love a system of habit and routine, once we skip a meal or exercise for one or two days, we become less accountable to follow through with making healthy choices. You are a priority! It is okay to kindly say no to some activities and take care of your family and yourself. If time is limited, break down your routine into 10 minutes and work out what you can to try to stay on track. Take the stairs instead of the elevator, park your car farther away from the store, or walk out the opposite exit to your car to get in a few extra steps. You could also take an extra lap around the mall/store to work off a few more calories.
- Choose wisely – “I only eat this during the holidays!” That may be true; however, those calories count as well. Try limiting yourself to 2-3 items on a buffet, rather than sampling everything! Also, eat off a smaller plate, this will trick your mind into thinking you are “cleaning your plate,” without going overboard. Take smaller bites, eat slowly, drink a sip of water after each bite, and chew your food up completely before swallowing.
- Bring a Healthy Dish – Make a healthy choice in what you plan to bring for a potluck or party so you know there will be at least one healthy choice on the buffet/menu. There are so many creative ideas for using fruits and vegetables that will make your dish not only healthy, colorful, and pretty, but maybe even the hit item of the buffet. Look at Pinterest for ideas to make a veggie Christmas tree or snowman. Be creative and have fun. (Raw fruits and veggies require minimal work or prep time as well.) You might be surprised at how many people will be glad you brought something healthy.
- Fight BAC! – With cooler temperatures, shopping, being out in the public, and attending events an unwanted guest tends to show up as well. Avoid that pesky BAC! (bacteria/germs) by washing your hands often with soap and water for 20 seconds. Keep utensils, cooking materials, and preparation surfaces clean, by sanitizing often and washing between uses to avoid contamination. Keep hand sanitizer handy if you are not able to wash your hands, however proper hand washing is always recommended.
- Drink up! – Choose low-calorie or no-calorie drinks whenever possible. Avoid alcohol (or drink in moderation), and never drink and drive! Increase your water intake to help you feel full. Often, we think we are hungry but our body is actually just thirsty. If possible, drink half your body weight (in pounds) in ounces of water in water each day to ensure proper hydration and for weight loss. (Eight 8 oz glasses of water are recommended for adults each day.)
- Choose Joy instead of Stress! – Focus on the joy of the season with family and friends rather than allowing food and “to do” lists to dominate the season. Extra weight gain does not have to be one of the gifts that you receive this year!
For more information on healthy holiday foods or eating closer to the dietary guidelines check out the website MyPlate.gov, or contact the University of Arkansas Cooperative Extension Service- Garland County at 236 Woodbine St, Hot Springs, AR 71901, or email acrane@uada.edu.
Alison Crane is a Family and Consumer Sciences Agent with the Garland County Extension Service. The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, marital or veteran status, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.
