Surviving the Holidays 4 Tips to maintain your weight and your sanity
by Kim Hynes, MBA, CIHC, Nutritional Coach Wellspring Counseling & Health, LLC
Holiday Tip #1 is to not get too hungry.
Holiday Health Tip #2
Yes, EAT during the day. Don’t skip eating leading up to the big meal. Many people want to “eat their hearts out” at the holiday meal so they won’t eat much during the day.
Let’s talk about water and alcohol. No, not as a mixed drink. Separately. It is so important to hydrate all day long. When we don’t drink enough water, we feel lethargic. This can also lead to feeling depressed and anxious. Both of those will cause us to reach for sugar and processed food to feel better.
Restricting our eating can:
• • • • •
Make us eat too much later Affect blood sugar and hormones Make us feel weak and jittery Increase anxiety Make us feel bloated when we do eat.
Dehydration also sends a signal for us to eat because our cells need water. Many times when we think we are hungry, we are thirsty. It’s nice to have a glass of wine with dinner or drink a beer during the festivities and games, but keep track.
Choose the most nutrient dense foods first like turkey, vegetables and salad. You can have smaller portions of the foods that may not have as many nutrients and more sugar. Sugar and bread can be the smallest portions. It’s all about your personal goals and which treats you choose during this special time.
Some studies show people who drink alcohol before eating consume approximately 300 more calories than those who don’t drink alcohol before the meal. Alcohol lowers inhibitions and makes it more difficult to make healthy choices.
Plan ahead. If you want to eat one plate, eat very slowly and mindfully so you are still eating when others get up for seconds.
The season can often bring stress, overeating, too much relaxing and of course, promises to start over in the new year. 28
