By St. Luke’s Wood River
On average, Americans gain two pounds during the holiday season. During the last quarter of the year, we are faced with Thanksgiving turkey and pumpkin pie, Christmas dinner and cookies, and New Year’s celebrations. Overindulging can lead to weight gain, worsening blood sugars, and feelings of guilt. However, this year can be different if you choose and indulge carefully.
- Everything in moderation. Choose carefully—you may not need to completely avoid or eliminate a delicious treat. Limit yourself to low-carb meals. Decorate your plate with lean meat, such as lighter colored turkey, and vegetables. Skip the high-carb dinner roll or mashed potatoes if you want dessert. Limit eggnog or cocktails, as they may be very high in calories and carbs. Sip water or low-calorie seltzer in between.
- Portion control. Stick with small portions. You might use small plates and split dessert with a friend or family member, making portions even smaller and more mindful.
- Keep moving. If it’s a mild day, with no snow or ice, put on some warm clothing and get moving! A walk can be just the thing to keep you focused, reduce stress and help burn calories. Start a new tradition with family and friends that can include dancing or a game of backyard football.
- Stick to the list. Holiday shopping can be stressful, but it doesn’t have to be. Make your grocery list ahead of time and stick to it. Eat a snack or light meal prior to shopping, as shopping on an empty stomach often results in poor choices. Avoid the grab-on-the-go type of shopping and ditch those delicious-looking holiday cookies near the checkout line!
- Get the lay of the land. If you are at a dinner party or get-together, scope the buffet in its entirety prior to putting anything on your plate. This will give you multiple options and make sure you take an extra few seconds prior to deciding what to put on your plate. Remember, low carb, low sugar, salt or fat.
If your holiday season seems to revolve around food, pave the way for some new opportunities with friends and family. Create new traditions and stay active. Most importantly, make sure that you enjoy yourself this holiday season. With some mindful eating tips and a plan, you just might be able to have your cake and eat it, too!