7 Tips for Healthy, Happy Holidays

7 Tips for Healthy, Happy Holidays By Kat Brown, R.D.

As if managing the usual juggle of working, meeting family obligations, eating a healthy diet, and squeezing regular runs into day-to-day life wasn't hard enough, the holiday season brings with it a dizzying array of other challenges: parties, baking, enormous holiday meals, travel, shopping and lots of sweets around every corner. All the festivities can create a recipe for a total nutritional disaster. But it doesn't have to. Armed with these tips, you can survive the holidays without having a cookie meltdown at the eleventh hour. Here's how.

Tip #1: Set a Realistic Goal
Be honest with yourself: Now is not the time to try to lose weight. Instead set a goal to maintain your current fitness level and body weight--and your peace of mind. Write down your goals and create an action plan for the week. Just as you would prioritize a social event, plan in time to take care of yourself--whether it's to exercise, pack a healthy snack to eat while shopping at the mall, or prepare a satisfying well-balanced dinner.

Tip #2: Indulge Frequently, and in Moderation
The question is not whether to eat holiday treats at all, it is how much we should eat. An attempt to avoid all sweets is a battle against biology. Accept it. We're hard-wired for taste. Mary Abbott Hess, R.D., writes in the Journal of the American Dietetic Association, "Even singlecell protozoa in a petri dish will head straight for the sucrose (sugar) source." Some scientists think sweet tastes cause our brains to release endorphins, those feel-good chemicals also released during exercise.

So how can you stay in control of this attraction to sugar? Don't deprive yourself, or you may fall into the "last supper" trap, as described by Elyse Resch and Evelyn Tribole in the book Intuitive Eating. You fit into this all-too-familiar trap if you find yourself consuming an entire plate of macaroons at a party and think, "It's ok, I just won't eat anything tomorrow." The problem with the last supper mentality is it sets you up for a continuing cycle of deprivation and overeating. Instead, sprinkle a few rewards throughout your regular diet so you don't feel tempted to binge. If you have a few sweets on a regular basis, you may find you crave them less and won't go nuts when you're presented with a holiday spread of desserts.

Tip #3: Eat like a Toddler
No, I don't mean you should smear sweet potato casserole on the wall, to your host's disbelief. Rather, learn to understand what your body really needs. Researcher Barbara Rolls, Ph.D., and her colleagues reported in 2000 in the Journal of the American Dietetic Association that three-year old children are able to eat just enough of their meal to fill them up, despite being offered larger portions. That valuable ability to self-regulate can wane with age and external influences. But a large body of research shows that as adults we still have an innate sense of knowing how much food we need, if we take the time to pay attention.

Do yourself a favor and check in with how your body is feeling before, during and after eating to allow that natural perception to kick in. Focus on chewing slowly and thoroughly and enjoying each bite. Before you get seconds wait awhile: It can take up to 20 minutes for your body to experience a sense of fullness. Notice your energy level and how your stomach feels (rather than what your taste buds want) before you reload your plate. Your body knows how to do this, it just takes some practice to learn to listen.

Tip #4: Fuel up Before a Party
I know you may be tempted to "save" some calories by skimping on breakfast and lunch before a party or holiday meal, but this strategy can backfire. Coming to the table starving will set you up for an overeating session. Remember that a ravenous person is rarely a rational eater. Plan on three meals and one to three healthy snacks each day to keep your energy level, mood and hunger on an even keel. This equation will help give you energy that sustains, and allow you to come to the holiday table with a reasonable appetite.

Tip #5: Have a Party Plan
You don't have to skip all the goodies at a party, but you should be smart about how you fill your plate. At a buffet-style gathering, proceed by choosing a small plate and then filling at least half of it with colorful, nutritious options such as vegetables, fruits and lean proteins. At a dinner, take the same approach, filling your plate with healthier options and choosing small portions of higherfat dishes.

As for desserts, as my dietitian colleague Kendrin Sonneville, R.D., says, "Know what you crave, and know what's worth it." Choose a treat that you really want and will enjoy--don't pick up the low-fat brownie just because it's there. Also keep in mind that some foods may sound healthy but are hidden sources of saturated fat and lots of calories, like that spinach dip loaded with cheese or green bean casserole pumped full of high-fat cream.

Tip #6: Make Your Own
To keep you on track, contribute to a holiday party by bringing a homemade, wholesome dish. Or offer to host a holiday meal, giving you the ultimate control over the menu. There are plenty of ways to reduce the fat and calories in a holiday recipe, from using fruit purees instead of butter to cutting the amount of sugar in a recipe by a quarter to a third. You may be surprised how little you notice the difference! Experiment with a few swaps to see what you can do without drastically affecting the taste. For help, visit the Mayo Clinic's "healthy eating" section at mayoclinic.com/health/nutrition-and-healthy-eating/MY00431.

Tip #7: Relax
Take some time for yourself, even if it's just five minutes listening to some soothing music or going for a walk. Here's another tip: get your legs above your heart. Yogis swear by letting gravity do you a favor; by reversing circulation you'll feel relaxed and revitalized.

Try this variation of viparita kirani, "legs up the wall:" Lie on the floor with your legs propped up at a 90-degree angle against a couch or wall. Breathe deeply, scanning your body to release muscle tension. Relax in this position for a few minutes.

Remember: The holidays aren't about obsessing over that pumpkin pie or plate of cookies. Keep perspective: Enjoy being with your loved ones, indulge in moderation, and celebrate the nourishing spirit of the season in health.