by Marsha J. Hudnall, MS, RD, CD
The holidays are definitely a special time of year.
These days, however, many women wonder whether "special"
means happy -- or stressful. Do you know
anyone who
doesn't feel more stress during the holiday season?
One thing is for sure: Stress is a six-letter word
that can spell added trouble for many women
who struggle
with food, eating and weight.
A national survey of women revealed that women see stress and lack of energy
as two of their top health issues. But here's where
it gets interesting:
Women were twice as likely as
men to snack as a way of dealing with stress!
So how do you enjoy the famous holiday party time
that seems to start with coffee breaks at work or
weekend brunches and last through dessert parties
late in the evening without overdoing on all those
wonderful foods? Here's a list of ideas to consider
that can help reduce holiday stress, boost energy
and maximize your ability to make smart choices to
support you in your efforts to feel well and stay
healthy.
Keep It Simple
The absolute first "must" for enjoying your
holidays is to keep it simple. Be realistic in what
you want to accomplish…and what you expect others
to accomplish, too. Discuss holiday plans with family
and friends. Consider paring down your "to do"
list, and get a commitment from others to share in
the extra holiday tasks that create extra fun for
everyone.
Feed Yourself Well
A party later in the evening doesn't mean skimping
on food during the day. All that will do is set you
up for overeating because you get too hungry. Instead,
eat regular, balanced meals and snacks that include
grains/starchy vegetables, protein foods and fruits
and/or vegetables every 3-5 hours when you are hungry,
and stopping when you are satisfied.
Likewise, if you overdo it at one meal or party
(and who doesn't on occasion?), don't try to "make
up" for it at your next meals. Go back to your
regular eating
plan as described above.
Dance the Night Away!
Physical activity may provide the biggest boost to
your ability to cope during the holidays. Not only
is it a natural outlet for tension (and consequently
another way to cope), physical activity boosts our
energy level and our motivation to keep going.
Be creative! Break out of your mold by adding the
opportunities of the holiday season, such as dancing,
skating, sledding, skiing, snowshoeing, caroling (all
that walking)…even trimming the tree (there's
a lot of stretching there). Make fun physical activity
the primary focus of your parties, instead of depending
on the
food to make or break it.
Realistically, many people find that physical activity
early in the day is the best way to make it happen.
A walk after breakfast is one of the best strategies
for boosting energy and helping you feel well the
rest of the day. Don't forget those walks around the
shopping mall or the long brisk walk in from the parking
lot count for something, too!
Put on Parties that Work
for You
This is where stress can send you straight for the
Christmas cookies or Hanukkah chocolate. First, plan
parties where you get help. How about just being responsible
for the "centerpiece" dish, such as a main
dish, beautiful salad or dessert, and let the supermarket,
bakery, and/or deli do the rest. Or if you don't already
have a pot luck tradition for family gatherings, now
is the time to start!
What will be on the menu?
A simple, healthy meal with some added festive touches
will not only impress your guests, but it will truly
be enjoyed by all - especially you! Many holiday menus
start with roast turkey. Roasting a turkey or turkey
breast is relatively simple, but most grocery and/or
meat markets will roast it for you. Serve it with
Brown Rice Pilaf or Wild Rice Pilaf. Add dried cherries or cranberries,
chopped toasted pecans and chopped fresh parsley for
a festive touch. A colorful tossed green salad could
be as simple as a bag of mixed field greens with orange
segments and red onion rings. Garnish with a slice
of herbed chevre (goat cheese). Serve with Honey-Balsamic
Vinaigrette. Take
advantage of the sweets and other treats of the season
that your local bakery will surely be making; order
a tray of assorted cookies, for example. Serve with
a scoop of raspberry, lemon or tropical fruit sorbet
in holiday dishes. Or if you want a real "wow"
but simple dessert, try Marinated Strawberries in
Phyllo cups.
Make Yourself a Priority
This is the bottom line for holidays that you really
enjoy. Remember, if you take care of yourself first,
then you're much better equipped to take care of everyone
else. But women just don't tend to do that. A survey
last month of 1000 women revealed that while almost
all women would enjoy doing something for themselves
like taking a walk or an aromatic bath, most spend
less than 30 minutes a day nurturing themselves…and
almost 10 hours a day caring for others! Clearly,
we're out of balance here. Now there's a great gift
- the gift of more time for you!
No More New Year's Resolutions
to Lose Weight!
The staff at Green Mountain at Fox Run wishes you
the happiest, healthiest holiday season ever. Our
other wish for you is that you approach the New Year
not with another resolution to take off pounds gained
during the holiday season. Instead, we wish that you
enjoy the season without thinking about body size,
instead caring for yourself in a way that allows you
to go through the season feeling vibrant and well.
The truth is that most of us may put on a pound or
two during the holidays when wonderful foods abound.
But if we're tuned in to feeling well, and supporting
our bodies with sensible enjoyable eating, regular
physical activity, stress management and positive
thinking, those extra pounds won't be permanent.
With
this lifestyle in place, we'll find our weight returns
to its natural, healthy
place once the abundance of
the holidays subsides.
About the Author
©2004 Green Mountain at Fox Run, Ludlow, Vermont.
Marsha J. Hudnall, MS, RD For over 32 years, Green Mountain
at Fox Run has developed and refined a life-changing
program of permanent weight loss through lifestyle change,
exclusively for women.
To learn more about Green Mountain at Fox Run, visit
us at: http://www.fitwoman.com
