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HEALTHY EATING FOR THE HOLIDAYS
With Thanksgiving
just around the corner and the Christmas/Hanukkah/Kwanzaa season soon
after, this is the time of year when sticking to a healthy diet can be most
challenging. The change of season
alone can cause some people to overeat, especially those in cold climates,
and combined with the stress of the holidays and an abundance of seasonal
foods, the temptation can become overwhelming for some. According to a National Institutes of
Health study conducted in 2000, the average American puts on one pound over
the holidays. While that may not
seem like much, most of us never lose that pound each year and collect
another new pound with each holiday season.
These tips will help you to avoid overdoing it, even in the midst of
Thanksgiving leftovers, Christmas cookies and sugarcoated candies, and make
sure that you enjoy all that the holiday season has to offer without your
waistline having to suffer.
Don’t starve yourself.
The number-one rule
to avoid holiday overeating is to make sure you eat enough. This is not the time to start restricting
calories to the point where you are so hungry even your great aunt’s
fruitcake starts to look good. The trick
is to eat small meals or snacks frequently throughout the day. This way, you won’t ever feel really
hungry, and you’ll be able to resist all those starches and high-sugar
foods that will sabotage your healthy diet.
Maintain your healthy habits
Whether you are
trying to maintain your weight, your budget, or your sanity, having a base
of healthy habits is important. That
means continuing to eat well, exercise, and get enough sleep. If holiday festivities are interfering
with your nighttime workout, get in the habit of exercising first thing in
the morning. Start the day with a
good breakfast. Recent studies show
that those who eat breakfast are leaner than those who skip it. Don’t eat on the run, and stay mindful of
your food by eating slowly at the table without any distractions (TV,
reading). You’ll notice that you begin
to feel full earlier. Fill up on all
the nutritious foods, like vegetables, fruits, grass-fed meat, wild game,
wild fish, nuts, seeds, grains and legumes.
Keeping a food
journal is a good way to maintain healthy eating habits. Writing down every bite, nibble, and sip
you take (even if you’re not counting calories) will help bring
consciousness to your eating.
Plan ahead
If you fail to plan,
you plan to fail—this adage applies to many walks of life, but especially
to maintaining the proper diet. More
than any other time of the year, planning is paramount during holiday
season. Think about upcoming
situations in which you may be tempted to overindulge and devise a specific
course of action that will help you avoid temptation. The more concrete the plan is to you, the
more likely you are to stick to it.
If you have a tendency to overeat or make poor food choices at
parties, eat a mini-meal beforehand, such as a salad with protein (chicken,
tuna, walnuts, sunflower seeds), a hardboiled egg, or hummus and
vegetables. Or bring your own dish;
that way, you know there is always something to eat on the holiday spread
that is nourishing and delicious—veggies and hummus, black bean dip with
corn tortillas, or a fruit/nut/cheese plate.
Wherever possible, plan
holiday activities that are not centered on consuming food. There are many old traditions that work
well, such as caroling or ice-skating, and certainly many more activities
that could become your new traditions.
Be adventurous
With a little creativity,
you can create healthy holiday foods that taste great and will fit right in
with the traditional fare. Some
basic changes can make your holiday meals much more nutritious. Instead of potatoes and bread, have a
variety of healthy vegetable side dishes.
If you must have potatoes, use sweet potatoes, yams, or even mashed
cauliflower. Make sure that you
choose healthy meat that is not filled with antibiotics and hormones.
Attempt to make some
of the traditional goodies with whole grain flour and healthier
alternatives to sugar. Or break out
of the mold and try different recipes altogether. This way when you do indulge, you can
acknowledge that you are obtaining some nutrition as well. Please visit our website at www.yncnaturally.com for sugar alternatives and
conversion tables. Please note that
when substituting with whole grain flours, you may need to add more liquid
to obtain the desired consistency.
Limit alcohol consumption
With twice as many
calories per ounce as carbohydrates and fats, alcoholic beverages can take
their toll. Enjoy alcohol in moderation—toast with champagne and
say cheers with wine or festive cocktails.
Mix in a few nonalcoholic drinks such as club soda with a splash of
cranberry and a twist of lime. It
looks like you’re having a cocktail, but you’re actually rehydrating, cutting calories, and maintaining your
designated driver status.
Buy a Special Holiday
Outfit
This tip can work for
both men and women. Whether you
decide to indulge in a new blouse, dress, or a special shirt and tie,
purchase something that you are really looking forward to wearing and that
you feel good about. When you feel
good about yourself from the outside, it will help you to respect yourself
from the inside and you’ll be less inclined to reach for the pumpkin pie.
Get some fresh air
Taking a quick walk
outside will not only give you a quick burst of energy, it will also take
your mind off food. By the time you
come back inside, you’ll feel invigorated and your food cravings will
likely be diminished. Taking a walk
after dinner is also a great idea.
Moving around will help your meal to digest and reduce your chance
of becoming sluggish or tired.
Deal with your emotions
Many of your food
cravings have nothing to do with physical cravings and are actually
emotionally based. You may associate
certain holiday foods with the comfort of your childhood and be tempted to overeat them to try and regain that sense of
comfort. Or, the stress of the
holidays may be behind your overeating.
Focus on the real
meaning of the holidays and you’ll quickly see that family and friends are
at the center. Take advantage of
this time with your loved ones, and look forward to talking and being with
those who you care about, rather than focusing on food. Your perceptions will have a great
impact. If you think that you should
eat a lot just because it is Thanksgiving or Christmas, then you probably
will. However, if you look at it as
though it is just another meal, then it will be easier to keep your eating
habits under control.
Yellowstone Naturopathic
Clinic
720 N. 30th St.
Billings, MT 59101
PHONE 406·259·5096/FAX 406·248·5655
ync@180com.net
Dispensary
406·254·9682
dispensary@yncnaturally.com
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