The holiday season is officially underway! Dinners, parties, family gatherings, and
special treats at work are just a few of the ways in which we indulge. Let’s face it, celebration with food is a
huge part of our culture and during the holidays it’s no different. And we don’t celebrate with fruit salads and
lightly steamed veggies. Hey, we go big
with our rich gravies and cheesy foods, creamy casseroles, dressings, decadent desserts,
and chocolate candies.
There is some disagreement among food researchers as to how
many calories the average Thanksgiving meal provides. Is it 6,500, 2,500 or 4,000 calories? Well, what we do know is that if we are not
mindful, we can indeed pick up a few extra-unwanted pounds. As a nutritionist, I have listened to many an
individual, “Oh, I’ll get on back on track in the New Year with my detox.” or
“I fell off my wellness program and gained 8 - pounds since Halloween.” Does this sound familiar?
Consider this mindset, “Don’t cheat yourself, give yourself
a treat.” It’s all about a balance between mindful indulgence and mindless overindulgence.
We need to also consider that need to be
reasonable about our wellness expectations. Now is not the time to embark on a new program,
especially one that focuses on weight loss.
If you are someone who has a tendency to struggle this time of year,
here are some healthy holiday suggestions to help you maintain a sense of balance
with your wellness program.
·
Keep it
moving: Try to be as active as much
as possible and limit your time being a couch potato. Remember movement is a sure way to burn
calories and rev up your metabolism. Take
time to go for a brisk walk around your community with family and admire the
beautifully decorated homes. This could
become a family tradition after a holiday feast. After dinner, put on some tunes and have the
younger ones share some of the latest dances. Have a fun 20-minute dance off. Or maybe you can buddy-up with a friend and
try something fun like ice-skating at your local ice rink. These are great ways to create special
memorable moments as well.
·
Choose
your beverages wisely: Whether it is
a cocktail, hot chocolate with heavy cream and marshmallows, or eggnog, the
calories can certainly add up. If you
should decide to indulge, choose to have one or two “heavy” drinks and buffer
with “lighter” beverage choices. Try
alternating with spa water. This way, you
save on unnecessary calories and stay hydrated.
·
Maintain
your meal schedule: Sometimes, we
have the mindset that skipping meals all day to save up for the party is a
great way to limit calories in. Well,
it’s like going shopping on an empty stomach without a grocery list. The
likelihood is that you will overindulge because you have starved all day. Be sure to eat something light before
attending the event. You can partake in
the festivities and enjoy while avoiding feeling stuffed.
·
Modify
your recipes: If you or your family
members have special dietary concerns such as high blood pressure or diabetes,
look for recipes that modify traditional ingredients. You can greatly reduce sugar, sodium, and
saturated fat by just making a few changes and maintaining flavor. Your loved
ones will be happy that you considered their health.
·
Be
selective and balance your plate like a scale: For every rich and calorically dense food you
choose, find one that is lighter in comparison.
Try pairing a salad topped with a clear dressing. Look for other less rich and simpler side
dishes. If you find that your plate has
one too many rich foods, simply choose to eat lighter at your next few meals.
·
Enjoy
dessert time: Mindfully savor each
morsel of your favorite dessert. Remember
that grandma’s pecan pie could be loaded with an easy 500 calories a slice, so
maybe consider sharing it with a family member.
Let’s remember the reason for the season. Allow fellowship with your family and friends
to represent the entrée, and the food the side dish. Before digging in to your celebratory meal,
allow time for everyone present to share thankfulness for one another. Be healthy, safe, and thankful this holiday
season!
Dhana
Dhana Blissett has over 20 years experience in the medical and wellness industry. She is a Registered and Licensed Dietitian, Exercise Physiologist and Certified Holistic Health coach.
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