Feeling Good for the Holidays

Thanksgiving may be behind us now, but the opportunities to eat don’t slow down much. If we don’t pay attention, we could eat our way right through the holidays. When we indulge we may get an immediate rush of pleasure, but that doesn’t last very long. In the long run, random eating doesn’t feel very good. It leaves us feeling bloated and sluggish, and drains our energy. With just a little strategic thinking and a good dose of awareness, you can make conscious choices and feel much better.

The environment can trigger a slide into poor food choices when we are suddenly surrounded by treats. Parties, events, holiday entertaining and even office break rooms offer tables laden with drinks, cheese, spreads, cookies and candies. If you get tempted by food just because it’s there, and most of us do, this is the prime season for overindulging.

The best defense is to keep up your good habits. It may be tempting to give up exercise and sleep to fit in all the extra activities, but these are more important than ever. Exercise and sleep are good stress reducers – they help keep us feeling balanced and in control.

It is also important to keep up a healthy diet. This isn’t the time to skip meals or opt for fast foods. If you eat well most of the time, then it is easier to make deliberate choices and to be moderate when you do indulge. Put extra focus on getting enough fiber and antioxidants with whole grains, fruits and vegetables – especially greens. This will help your system tolerate those extras.

Be clear about the choices you make and the choices you have. During the holidays we tend to over-commit ourselves. We get into the mindset that we have to do these things. But even if you have done something like holiday baking for twenty years, you still have the choice of whether or not you do it this year. When I get tired and stressed, I stop seeing my choices and feel overwhelmed. With just a little break, like a walk, I am able to step back and see what the choices truly are.

Make up your own rules. In a season where there are cookies and candy everywhere, are you going to eat them every time you see them? You can avoid that by making up a rule that you only eat them under certain circumstances. During the final years that I worked in hospitals I had a personal rule about not eating sweets there. I broke it on occasion for a special event, but generally I didn’t eat desserts at work. Knowing your schedule, you may want to decide ahead of time where and when you’ll indulge. Then you don’t have to be tempted every time food shows up. You don’t have to think it through every time.

Another strategy is to avoid going to a party or dinner event hungry. A little hungry is okay, but if you are very hungry it is hard to make good choices and hard to stop eating when you are full. Take the edge off of your hunger by having a light snack before you go. I find apples make a good snack because they are refreshing and filling. It also helps to think through how much you want to eat and drink before you go. Will you be drinking wine or other alcohol? How much? Do you plan to eat appetizers and the full meal and dessert? Choose what is most important to you and set limits. How much is enough? Focus on quality instead of quantity!

When you are at the event, focus on your friends instead of the food. Let yourself be nourished by the ambience and company. Put what you want to eat on a plate – so that you can see what you are eating. When you eat directly from the platter or bowl, you lose track of how much you’ve actually eaten and are likely to eat much more than you think. Consciously position yourself out of reach of food while you stand and chat.

The holidays are a wonderful, magical time that can fill us with delight - especially when we stay healthy by making healthy choices. Have a plan for your food, exercise and sleep; it is the best assurance for fully enjoying the season. When you feel your best, it’s more fun!

Kathy Nichols is the Healthy Habits Coach. Kathy blends her background as a registered dietitian with life coaching to help you create healthy and sustainable habits. Contact Kathy at 707 431-7524, Kathy@HealthyHabitsCoach.com or www.HealthyHabitsCoach.com. Blog: www.HealthyHabitsCoach.wordpress.com