Holiday Health—Weight and Stress!
Jesse and Erica emailed, “The
holidays are here and I don’t need to gain any weight! Can you help?” This is a timely topic! The
average American puts on 7 pounds between Thanksgiving and New Year’s— not a
healthy thing for the two-thirds of our citizens who are already overweight. Since
stress and depression can lead to over-eating as a way to “self-medicate,” try
out these 7 tips to curb the 7 pounds and have a joyful holiday!
1. The three “Friends”: Fiber, Fruit, Fluid:
Fiber is an excellent natural way
to help feel full for hours. Some sources are bran, beans, raw vegetables
(cauliflower, broccoli), or flavored or plain Metamucil® or its generic form
taken in water in the morning or before a party. Fluid is essential to overall
health and also helps curb appetite; water is best. Fresh fruit helps to
satisfy a sweet tooth without damage to your weight.
2. More Protein, Less Carb:
Protein tends to satisfy
appetites, while complex carbs (bread, pastries, cakes, chips, rice, potatoes)
can enhance blood sugar swings and leave us feeling hungrier. Substitute fruit
and veggies, which are made of different types of carbs that don’t produce such
swings.
3. Activity:
To burn extra calories, add a
little physical activity here and there. Take the stairs rather than the
elevator, park across the lot from a store entrance, and take walks in your
neighborhood, a park, or the malls during safe times.
4. Alcohol:
More alcohol, less control! Think
substitution with seltzer refreshed with lime, mint, or a little fruit juice or
dilute use it to dilute (and enliven) your drink.
5. All the Senses:
Enjoy holiday treats in
moderation but enlarge the experience by taking in the decorations, smells, the
warmth of a fire, lights, and holiday music. Make the holidays a feast for all
the senses, not just one.
6. Be with People:
The holidays need not be a lonely
time. Connect with others. Are friends and family unavailable? Try the gym,
community service, or festive events open to the public. If you are a person of
faith, participate in the fellowship offered by the rituals of this special
time of year; it is the “reason for the season.”
7. Reduce stress:
If you are feeling overwhelmed
with the expectations of the holidays, make a list of what you feel you
“should” be accomplishing. You may find that your perfectionism is putting too
much unnecessary pressure on you. Dare to be “average”! Find ways to trim the
list and eliminate the extra work, focusing instead on the simple ways to enjoy
this special time of year.
Photo by Suat Eman
Photo by Suat Eman
