Health, Through the Holidays.
22 46 77 84
What are these numbers? Is it a complicated locker combination? Football team starting lineup? Winning lotto numbers?
Nope. It’s the # of days from TODAY until Halloween, Thanksgiving, Christmas and New Years Day.
And why is that important?
Because having so many food related holidays so close together can be detrimental to your health, specifically your waistline.
Halloween starts with candy corn and those ‘snack size’ candy bars…and then the left over candy at the office and late night raids of the kids’ trick-or-treat stash. A few pumpkin spice lattes over the next couple of weeks and it’s Thanksgiving.
The day literally dedicated to celebrating the ABUNDANCE of food. We give thanks with our family and friends with a lot of sitting watching football and enjoying what studies have shown is the LARGEST single sitting calorie consumption in year – unless you’re a competitor in that Coney Island Hot Dog eating contest.
The month of December we ‘fa-la-la’ from one festive gathering to another bringing carols…and cookies…and a cocktail or three.
And before you know it, New Years Eve is here and you’ve moved to the “comfort fit” waist band and leaving shirts un-tucked.
Many cultures celebrate with food – I don’t plan to address that with one blog post – but a handful of guidelines can get you to 2023 feeling good, like yourself and not the Jolly Old Elf.
#1 MOVE
Normally, I agree with the 80/20 ratio of the importance of eating over exercise when it comes to weight loss or maintenance. But this time of year MOVEMENT moves to #1 because of the multitude of benefits of exercise. Besides helping to maintain weight due to the metabolic effects, it also reduces stress, stabilizes blood sugar levels, encourages the maintenance of healthy habits, can be a way for family and friends to bond over a game of ball and PHYSICALLY gets you away from the food.
#2 EAT SMART
Planning is imperative. Look at the holiday ahead. Bring a healthy dish to a party – it saves the host some work while ensuring you have a nutritious option. Have a strategy for the day sticking to normal meal times and not grazing from appetizers through the meal, dessert and rebound apps. When choosing what to eat stalk out the least processed options that include non-starchy vegetables and protein. The veggie tray before the processed meat and cheese, a spoonful of mixed nuts or cocktail shrimp over the creamy crab and artichoke dip. If you can’t stick to just one small portion of decadent dishes like cornbread stuffing or pecan pie – avoid it all together.
Dessert? Sure, it is the holidays. Play it smart by looking over the spread and choosing one option. Put it on a plate, sit down, eat it with a fork, one bite at a time and enjoy it. Throw the plate away and MOVE on.
#3 DRINK SMARTER
Hydration is tricky in the winter months. The air is drier and who wants a tall glass of cold water when it’s cold and wet outside? However, dehydration makes us confuse thirst for hunger…and then we’re eating AGAIN when we really just needed to drink water. Hydration is also key to a healthy immune system and digestion. Keeping a glass of plain or sparkling water in your hand can keep you from grabbing snacks.
Now the ‘drinking’ you really want to know about. Alcohol not only packs a caloric punch but lowers inhibitions so we eat things we wouldn’t otherwise, it degrades our sleep and leads to inflammation and belly bloat. Hello comfort-waist pants! But you CAN imbibe wisely. Plan it out and limit alcohol to by 2x2 plan. No more than 2 drinks on no more than 2 days each week. You can schedule dry-days during the week or between parties. Avoid sweet drinks like eggnog or spiked cider and go for light beer, dry wine, clean mixed drinks such as vodka/ soda water / lime. You can add a splash of cranberry juice for color! Alternate alcoholic drinks with water to stay hydrated.
#4 SLEEP
We know lack of sleep can turn the jolliest elf into the Grinch. But it also contributes to food cravings, inflammation, weight gain and weakened immune system. Getting enough sleep keeps your hunger hormones balanced and gives you energy to exercise and clearer thinking. Hit the hay instead of staying up to binge watch Hallmark movies with the kettle corn or apple pie.
#5 REDUCE STRESS
It’s the most STRESSFUL time, of the year! Well it definitely can be but you can reduce the stress by optimizing #1 - #4 listed above.
One of my favorite strategies: Just. Say. No. You can’t be everywhere all the time. It’s ok, and expected for you to have to say NO to some events and obligations. Ask for help and delegate where you can and be ok with saying No.
When feeling the effects, care for yourself. Take a bath, get a massage, go for a walk or get coffee with someone you WANT to talk to. Cuddle your dog. See a funny movie – laughter can be the best medicine. Christmas vacation is a personal favorite.
Enjoy the next 84 days of this festive holiday season. Focus on the friends and family not the food.
Want more information on exercise through the season, how/when/what to eat, healthy festive food and cocktail recipes, how to keep your kids hydrated and manage their sleep and stress? Even healthy gift ideas – you know how to find me!