Enjoying a Healthful Lifestyle During the Holidays

To Your Health -- CHRC Newsletter

Fall 1997


by Karen Ross, MA, RD

For Judee Humburg, the holidays from Thanksgiving to New Year's are a mad rush, leaving her with little time to cook, eat or exercise sanely. High on Judee's list of traditions is connecting with friends which means preparing food gifts, going to parties (which typically offer an assortment of high fat hors d'oeuvres and tempting sweets) and participating in big family meals. Add to that her travel schedule for work...and stress results!

This time of year is difficult for Judee, as well as for many of us, with the increased intensity of activities -- the usual ones in addition to the traditions that each of us expects -- coupled with a range of emotions. We may experience joy, happiness and excitement, as well as worry, frustration, guilt and loneliness. Overeating and avoiding exercise can all too easily be the result.

It is important -- and possible -- to carve out a healthful lifestyle amid our busy holiday activities. To do so, each of us must examine what we are doing during this five-to-six week period, prioritize what is most important and scale back on what we can reasonably accomplish, or even drop an activity.

The Holiday Meal

Big meals are an integral part of the holiday season. If you are responsible for planning the day, you can create a holiday that serves up a healthful and traditional meal. In designing the menu, think about the foods which have special meaning to your family. Simplify the menu, make lower fat changes to recipes or select alternative foods.

For example:

  • Instead of serving gravy, a cranberry relish made from fresh cranberries, an orange, sugar and perhaps some walnuts (the recipe is on the package) offers a zestful flavor and texture to accompany the more bland turkey, roast beef or ham.
  • Winter squash or sweet potatoes take on a texture of velvet when pureed. Rather than seasoning with butter or margarine, add orange juice, orange rind and cinnamon or nutmeg to perk up the flavor.
  • With the wonderful assortment of breads available in the Bay Area, there is no need to add a spread; just enjoy the flavor of the bread by itself!
  • You may decide that some of your favorite recipes need to be left as is -- that pumpkin pie made more delicious with a small dollop of whipped cream! Eating a smaller piece can be just as tasteful, you won't feel as stuffed and you have not deprived yourself of a food that is important to you.

Learn to eat when you are hungry and stop eating when you are full. It sounds so simple, but most of us eat when we are truly hungry -- only twenty per cent of the time -- when our stomach begins to rumble, or we get irritable, feel weak or start to get a headache.

It is important to stop eating when you are full and not stuffed. This makes eating so much more of a pleasure. It also means that you are tuning in to what your body is telling you and not paying attention to the other pressures that encourage overeating or eating when you are not hungry.

What else can you do to make the day a more healthful and enjoyable one?

  • Remind your guests to bring walking shoes and appropriate warm clothing to take a walk between the main part of the meal and dessert.
  • Set up a jigsaw puzzle on an adjacent table as an activity away from the dinner table.
  • Don't forget to start off the day with a hearty breakfast to prevent overeating during the big meal. In fact, skipping any meal is not a way to save calories. It only leads to overeating at a later time.
Parties

Adding to the intensity of the holiday season are the parties. Cocktail parties are popular because guests can drop in and stay as their schedule allows. Menu items are small morsels of food which can be easily eaten while standing and are often high in fat, sodium and/or sugar. The alcohol factor and talking with other guests are some of the distractions that keep you from being aware of just how much and what you are eating and drinking.

  • Prepare yourself for these distractions by eating before you go to the party. Have a snack which contains some carbohydrate, protein and a small amount of fat to stave off your hunger, such as cereal with low fat milk or a small sandwich.
  • Visualize the event. Think about whom you will see, what you will eat and drink, and where you will position yourself (not next to the buffet table.) Put your emphasis on seeing old friends and meeting new, interesting people instead of on the food or drink.
  • Taste or sample the foods that look most intriguing so that you do not feel deprived.
  • For your first several drinks, select water which is always refreshing. (You may even decide that having a glass of wine is not that important.)

Be aware that when you are busy talking, it is difficult to focus on the flavor, texture, color and taste of the foods you are eating. Take note that the first bite has the most flavor, the second bite has less flavor than the first, and the third bite has even less flavor than the second bite. By the time you get to the sixth or seventh bite, the flavor will be minimal.

When you are eating a high fat, high sugar food, learn to satisfy yourself with a small portion. That is much easier to do when you practice "focused eating," which is sitting down, eating a food in a quiet place and concentrating on the experience of eating. This means eating away from the television or any other place that is a distraction to your eating experience. This is a definite challenge during the holiday season.

Suggestions for reducing the amount you eat include accepting a small portion and only eating what you want, leaving the remainder on your plate. Or saying that even though the food looks delicious, you are full right now and will try it at another time.

Gift Giving and Receiving

Give gifts that support a healthful lifestyle all year round.

Giving food gifts and receiving them are often part of the holiday season. Many food gifts are high in fat, sugar and sodium. When you are the cook, you can make a deliberate attempt to create healthier gifts such as a snack mix made with less added fat and a selection of lower fat crackers, cereals and just enough nuts to add additional flavor and texture; or a fruit sauce that you have frozen, or a homemade jam made from the remnants of the summer's harvest. Quick breads and cookies make wonderful gifts. You can lower the fat in your favorite recipe, or substitute pureed fruit for some of the fat to make breads and cookies that can be made ahead and frozen.

If time is short, you can purchase special foods such as maple syrup, a gourmet mustard, vinegar or barbecue sauce. Dried fruits can be enjoyed well into the new year and fresh fruit in season may be ordered from some companies to be mailed periodically.

When you are on the receiving end, you may want to put some of your food gifts in the freezer and eat them in the new year, or give them to a housebound neighbor or a charitable organization. There may be some food gifts that you are not as willing to give up, so practice "focused eating." Enjoy one bite at a time, eating only until the flavor is minimal, and wrap up the remaining piece knowing that you can have it at another time.

Besides food gifts, you can give gifts that support a healthful lifestyle all year round. Take a look at the variety of newsletters and books in the Community Health Resource Center that you may want to purchase for family and friends. Newsletters and books such as:

  • University of California at Berkeley Wellness Letter
  • Nutrition Action Health Letter
  • Tufts University Health & Nutrition Letter
  • Intuitive Eating by E. Tribole, RD, and E. Resch, RD
  • The Ultimate Sports Nutrition Handbook by E. Coleman, RD, and S. Steen, RD
  • Cooking Light, Health, Shape,
  • Living Fit.

Give a consultation with a registered dietitian to ensure healthful eating habits, or with a personal trainer to start a weight training program. Give the registration fee for one of the many classes at PAMF which focus on creating a healthier lifestyle.

Exercise

In whatever you choose to do, feel the joy and the sense of freedom that comes from moving your body.

Just as you should focus on eating healthy meals and snacks, include some kind of exercise you enjoy on a daily basis. Just as you would schedule a business appointment or a social engagement, schedule your exercise on your calendar. This will help you to keep your weight in check, reduce your stress and give you an overall sense of well-being. Walk with a friend or by yourself, looking for the last signs of autumn color. Visit the shopping center or downtown shopping areas to observe the decorations and the hustle and bustle of shoppers. Go for an invigorating swim or take a bicycle ride. Prepare the winter earth for spring bulbs. If you are in the airport, take the stairs and avoid the escalator. Whatever you choose to do, feel the joy and the sense of freedom that comes from moving your body.

A Food Bag

And finally as you prepare for the holidays, take the time to plan ahead, make lists, and budget your time so that you are not overburdened. If you know that your day will be hectic, take along a food bag filled with healthful foods that will provide a quick snack or meal. A food bag can be a healthy alternative to stopping for a quick bite at a fast food restaurant.

Taking Time for Yourself

Lastly, allow some quiet time for yourself -- see a special movie, take a long bath, read a book for pleasure -- for a sense of renewal. And in the spirit of the holidays, you might consider doing something special for someone else who will appreciate your gift of friendship and caring.

Happy Holidays!

Karen Ross, a registered dietitian, together with Kelly Spring, an exercise instructor, teach Taking Charge of Your Body at PAMF which promotes a healthful lifestyle.