Winter 2006 Volume 3, Number 4

Celebrate Holidays Joyfully and Healthfully

Linda Rellergert, M.S.
Nutrition & Health Ed Specialist
University of Missouri Extension
636-970-3000
RellergertL@missouri.edu

Celebrations abound during the fall and early winter, with rich foods a traditional part of the
festivities for many of us. Unfortunately by the time January rolls around many of us have celebrated so much that we end up with holiday hangover—feeling sluggish, heavy and out of sorts with ourselves.

Celebrate holidays joyfully and healthfully to avoid holiday hangover.

• Eat the foods you truly enjoy and the foods that you look forward to having at your celebrations. This may be the one time of the year you have Grandma’s divinity or Grandpa’s peanut brittle. Depriving yourself of these once-a-year treats may spoil the holiday for you. You are likely to end up feeling angry and sad, which can lead to eating for comfort instead of true hunger.

• Conversely, just because your family always has a certain dish, don’t eat it if you don’t like it. For example, if Thanksgiving dinner must include dear Aunt Sadie’s famous sweet potato casserole but you’ve never really liked it, don’t eat it. In all the
  hubbub of a big family get-together no one is likely to notice what you put on your plate. And, even if dear Aunt Sadie herself tries to put some of the dreaded food on your plate, just politely say “No, thanks!” and smile.

• Continue to pay attention to hunger and fullness cues throughout the holiday season, and respond to them appropriately. Holiday activities often mean that mealtime gets shifted to accommodate them. Don’t wait until you feel famished to eat or your eating is likely to be out of control. Be prepared to take care of yourself (and others too!) with a light snack of fruit, juice or raw veggies.

• Start with small portions and savor every delicious morsel you choose to eat. The greater the number of yummy foods available, the smaller your first portions should be. By tasting one bite of everything, you will discover which foods you truly want more of. Why fill up on food that is just so-so? Save your appetite for your favorites. Savor every forkful by eating slowly and attentively.

• Don’t be surprised if the day after Thanksgiving you feel less hungry than usual. Plan to eat more lightly the days following big celebrations. Your body will still be processing the food from the day before and consequently, you’ll feel satisfied with smaller meals.
  Food sitting out is a constant stimulus to eat. Instead, set out treats for a snack or a meal and put them away when finished. Making food easy to grab results in eating
  haphazardly and too many extra calories. You’ll also avoid exposing yourself and those you care about to foodborne illness that can occur if a potentially risky food is left at room temperature too long.

• Extend the holiday season well into next year by doling out the goodies a few at a time. Most sweet treats like cookies and candy can be frozen for at least a few weeks. Package these favorites in small quantities to pull out and recapture that special holiday feeling when the gloom of winter falls.

• Stay active throughout the holiday season. Regular physical activity will help you cope with the stress that often comes at this time of the year. Include fun activities in your holiday plans to help balance rich food. You’ll sleep better, feel better, and have more
  energy to enjoy the holiday season.

Finally, if in spite of your best efforts you end up a few pounds heavier after the holidays, don’t despair. Return to your healthy eating and activity patterns, and you should see your weight return to a pre-holiday level.