FIGHTING THE FEAST

WHY DO SO MANY OF US GAIN WEIGHT OVER THE HOLIDAYS?

Office parties, school plays, church concerts, and family gatherings are likely to include food and many of those nibbles and treats are loaded with sugar and fat. Couple the increase in consumption with a few skipped workouts, and you have a tried-and-true recipe for weight gain.

Another culprit we face during this time of year is stress. Trying to do too much in a short period of time is tough and may lead to lack of sleep. Being tired adds to the stress and food can provide needed comfort.

A unique seasonal stressor comes from feeling obligated to spend time with people that we don’t truly enjoy. Every family has some kind of challenge or drama that can easily get exaggerated with the right kind of fuel and the holidays have been known to provide it year after year. Food can once again come to the rescue!

WHAT’S SO BAD ABOUT A FEW POUNDS?

Tipping the scales during the holidays means starting the new year with a little extra weight. Even if it’s just a few pounds, they don’t always come off that easily. For many, it eventually adds up over time and, before you know it, you’re carrying around 20-30 pounds of extra flab.

WHY IS THIS YEAR DIFFERENT?

Large events with big buffets will be infrequent as we close out 2020, but invitations to small family gatherings will likely come your way. We will have to thoughtfully decide which loved ones to spend time with and figure out how to do so while trying to stay healthy. The anxiety that comes from those decisions can add to your worries, leading us to search the refrigerator for something that will make us feel better.

Fighting the

FEAST

By Kathy Sears Hall 'T is the season. The temperatures are dropping, the leaves are turning, and the holidays are upon us. Traditionally, this has been a time of gift-giving, party-hopping and dessert-

eating, not to mention a sleep-challenging and stress-evoking frenzy! It’s a precarious time for health-conscious people and can throw anyone’s wellness routine off track.

While this year’s activities may not include as many parties and events as in the past, extra calories will still find a way to tempt us over the next couple of months. So, how can we enjoy the foods and drinks we love without overdoing it and then regretting our choices?

RECALL THE REASON FOR THE SEASON

Focus on your spiritual beliefs. Surround yourself with supportive family and friends, whether it’s in person or over the phone. Practice relaxation techniques like yoga, meditation, warm baths, or great music to elevate your mood.

FIND YOUR MOTIVATION

Decide why you want to be healthy. Studies show that it doesn’t work to “scare” yourself into being fit. Instead, living a better life is what matters. Being more active can help you climb stairs, carry your groceries, ride bikes with your kids, walk around the block, and stay independent in your own home. Use these as motivation to stay on track.

EAT MINDFULLY

The holiday season is meant to be savored, so instead of denying yourself of the experience, commit to maintaining your current weight and view that as a success. Enjoy each delicious dish to its fullest by chewing slowly and focusing on the experience. As a result, you’ll eat less food overall.

DRINK MORE WATER

Add a sprig of mint or squeeze of lime juice to make it more festive. Go easy on alcohol, caffeine, energy drinks and soda. Our brains aren’t great at recognizing that liquid calories contribute to fullness, so we tend to pack them on as extra.

CONCENTRATE ON PLANTS

Focus on fruits and veggies while finding simple ways to trim sugar from the menu. Decorate a spinach salad with ruby-red pomegranates and toasted almonds. Feature fruit for dessert, like sliced strawberries topped with fresh mint. Try cutting the sugar in half from your favorite baked goodies and you’ll still enjoy the taste. “F igure out what works best for you and stick to your plan. And if stuff gets in the way, just get back on track and don’t beat yourself up. Remember, the holidays are a time for joy!”

MINIMIZE YOUR SERVINGS

Use smaller plates and cups. This makes portion control easier and allows you to enjoy smaller bites or sips of all your favorites. Eating smaller portions means you’re more likely to finish what’s on your plate, leading to less food waste.

KEEP IT MOVING

Build up your body’s fat-fighting defenses by increasing or at least maintaining your exercise routine. The more muscle you have, the more calories you burn at rest. Getting in shape will also give you extra energy for juggling those holiday obligations. For most of us weight gain is a simple math equation: when you consume more calories than you burn, the extra energy is stored as body fat. Medications and health conditions can alter that formula, so it’s always a smart idea to check with your doctor before beginning any new physical activity.

MAKE SURE TO MEASURE Weight gain occurs gradually, so stepping on a scale either daily or several times a week is the easiest way to tell whether your holiday feasting has gotten out of control. Weight gain around the waist is especially harmful because of its inflammatory effect, so keep track of how your clothes fit from week to week.

... AND STAY FLEXIBLE

Figure out what works best for you and stick to your plan. And if stuff gets in the way, just get back on track and don’t beat yourself up. Remember, the holidays are a time for joy!