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Collier/Lee Counties
Planning for Healthy and Weightless Holidays
S
by Barbara Lewin
ince March, the majority of Southwest Floridians have spent more time at home than ever before. To adapt to our new conditions, a little creativity is useful in reworking or engineering our environment to make it more conducive to our best health and to help us enjoy the holidays and stay healthy with less weight gain. In normal times between Thanksgiving and New Year’s, the average American gains between five and eight pounds. Repeating this pattern several years in a row leads to excessive weight gain. This is why we need a realistic eating and behavioral plan for the holidays. Having a plan and realizing that we might make mistakes gives us a track to get back on if we derail. Some things to consider:
Resisting Temptation
Keep tempting/high risk foods such as processed chips, crackers and cookies, which we eat when we’re not really hungry, out of the house or limit them. Portion out snack foods rather than toting the whole bag.
Healthy Snacks
Keep fruit and cut vegetables available for easy access. Rather than crackers, try zucchini or cucumber slices with guacamole or hummus. Eat frozen cherries for something sweet. Create a personal trail mix recipe using dried fruit, nuts and a low-sugar cereal to put into individual bags and store in the fridge.
High-Fiber Foods
Set a goal to include some fruit, vegetables and/or whole grains with every meal. Eating high-fiber foods creates the sensation of feeling full, making it less likely to overeat. Learn to make some healthy meals or
swfl.NaturalAwakenings.com
consider using a healthy meal service. Never shop when hungry.
Plant-Based Nutrition
What we eat can affect our mood. According to Dan Baker Ph.D., author of What Happy People Know, happiness and health are interdependent. His research indicates that the more vegetables and fruit we consume, the greater our feelings of well-being and happiness. For example, blueberries are associated with a more positive mood. Eating one cup a day can also have cognitive benefits, even for those experiencing agerelated decline. Be sure to choose organic.
Cook Foods in Bulk
Cooking healthy options such as vegetarian chili or a pot of lentil soup makes it easy to create portioned meals that can be stored in the refrigerator and easily reheated.
Hydration
Optimal hydration can actually improve mood. Studies have shown that mild dehydration can cause feelings of hunger and sleepiness. Carry a bottle of water and keep track of fluid intake. Create a variety of herbal teas, club sodas and stevia or monk fruit sweetened products. When making our own, avoid artificial sweeteners.
Stress Levels
Poor eating habits are usually stressrelated. Being aware of what triggers stress, checking in with ourselves and taking mini-breaks as needed. This helps to keep stress from piling up, making it more likely that as the day progresses and stress accumulates, there will be fewer moments of reaching for the wrong foods to self-medicate and get through stressful periods. Poor eating habits are usually stress-
