By Caroline J. Cederquist, M.D. Board Certified Bariatric Physician Board Certified Family Physician
Ah, the colors of the holiday season. Glistening gold warping paper housing the largest variety of chocolates that you’ve ever ssein in one box. Ot’s a flashy spread of excitement to enchant your eyes and taste buds. But if you are not careful, your waistline too. Stuffing our stomachs is as much a holiday tradition as stuffing a turkey. Not to mention it feels like the entire retail industry gears up to make this season of giving another season of… gaining.
Instead of wringing your hands once the holiday jubilee begins, arm yourself with these yuletide hints, so you’ll start the New Year empowered with your health and well-being.
Start with Preparation. Prepare yourself for the treats and sweets that are bound to arrive. Christmas parties, family visitors, social time with friends, and holiday travel often means food in abundance. Not to mention the busyness and hustle and bustle of gift-buying, wrapping and events doesn’t allow healthy eating to stay a priority for very long.
Unless you make it one.
Take a moment to regroup and remember. You have been working on your health and your weight. You dread gaining those 5-10 pounds, but may feel at the mercy of the merriment.
Instead, prioritize your goals. The more important eating healthy is to you, the more likely you are to make choices that work for you and your goals, instead of ones that work against those goals. Try making a list of 5 foods you will not choose. These can be cookies, fudge, candy, pie, and egg nog.
These foods typically cause you to desire more food later, and are sodden with calories.
Then make a list of 5 foods that do work for your goals. For example, peppermint, turkey, cheese, vegetables, and sweet potato. These foods will satisfy you. Try allowing yourself to choose desserts only from one category. For example, choose from only the candy-cane category, which would include peppermint bark, candy canes, peppermints, etc.
These treats are not calorie free but can keep you from overdoing it with other categories of sweets.
Studies show that when we are presented with more variety, we are more likely to eat past fullness.
4 Out Of 5 Isn’t Bad
To prevent holiday time from turning into a season of weight gain, remember how many chances you have to eat well. If it’s Friday morning, and you have an evening holiday party tonight, you still have 3 or 4 other great eating opportunities prior to showing up at the door.
For example, on the day of a big party, have a protein-packed breakfast like an egg white omelet with cheese. Then pack a wrap or sandwich for lunch. Take a couple of healthy snacks to have during the day. This keeps you from becoming over hungry before the party.
Some people may choose to try and not eat all day, and conserve calories. They plan to ‘spend’ them in the evening. But, research shows your metabolism slows drastically when you skip meals, and you become more likely to eat extra at the party if you delay dining all day.
So instead, make sure your meals surrounding that Friday night party are good ones. Fill up with lean protein for breakfast and snacks, and you will find that all your cravings are left on the doorstep.
Mind your Mentality
Instead of ‘giving in’ during the season of giving, view yourself as a healthy person. Adopt the mindset that a healthy person chooses not to over eat, because it’s not good for him or her.
The more you identify yourself as someone who gets more delighted by decorations than dining, the less likely you are to over-indulge.
Home for the Holidays
If you are preparing a feast at home, try making it buffet style. Researchers know that if food is outside arm’s reach, people are less likely to fill their plates again. Most people do not return to get more if they must leave their seats.
Be mindful of eating too fast. It takes 30 minutes for your body to send a satiety signal to your brain.
Chew your food slowly and enjoy the festive flavors of your favorite healthy holiday foods.
Remember that you don’t have to stuff yourself to remember memories. Savor your time and conversation with family. Enjoy even the not-so-angelic events, remembering you may laugh about them later.
And finally, remembering the reason for the season and delighting in family, friends and purpose instead of food will take you far along your road of resolve.
Who says you can’t lose weight during the holidays?
You’ll be looking back in January, having successfully avoided a large challenge on your journey.
Cederquist
Medical Wellness Center
(239) 734-4486
1575 Pine Ridge Road, Suite 19
Naples, FL 34109