Confessions of a Wellness Blogger: Do Healthy Holiday Eating Tips Actually Work?
Always good to have the “gravy police” around!
It always looks good on paper.
I found this out on Thanksgiving Day, when I decided to put my own holiday eating survival tips to the test (see my previous blog post,“Eat, Fit, and Be Merry”). I gave a lot of thought to my tips this year. I was aiming for practical, doable strategies. My goal was to drop the guilt trip, and make you feel like enjoying Thanksgiving without overindulging could be as “easy as pumpkin pie!” Well, making a pumpkin pie is NOT that easy–which I discovered when I began to roll out my very uncooperative homemade crust–and neither is taking a lighter approach to the Thanksgiving Day buffet!
On a positive note, I was not a complete failure and managed to hit the pillow at the end of the day with a clear conscience and a few ideas to share with you as we move forward into the holiday season. So, here’s how I scored on my top 5 tips for surviving the holiday eating frenzy:
Tip #1: Eat Food! Score: Yeah! 5 out of 5
This one was the easiest for me, so it was sort of cheating to put it on the list. I’m not a top chef, but I do enjoy cooking from scratch and making my own food. I know that not everyone feels this way. So, I planned a simple menu that I could cook by myself, since it would only be my small family of four for dinner. I did have one “edible food like substance” on the buffet, Ocean Spray whole cranberry sauce out of a can, because it is a long-standing tradition in my family, and you don’t mess with family traditions at Thanksgiving!
Tip #2: Use a smaller plate. Score: Eeekk! 0 out of 5
“What could be more simple,” I wrote. Ha! This turned out to be particularly hard for me to do. When I arranged all my beautiful serving platters on the buffet, filled with delicious food I had slaved over for half the day, putting a salad plate out instead of a full-sized dinner plate would have been like serving the mashed potatoes without the gravy. I just couldn’t do it. I wanted everything to look perfect, and salad plates would have been a deal breaker for me. I even thought about lying to you, and saying that I did. The good news? I didn’t go back for seconds. I ate slowly, a tip I forgot to mention, and when my plate was clean, I felt satisfied.
“Bless me Father, for I have sinned.” lol!
Tip #3: ADD to your diet. Score: Just okay. 3 out of 5
I could only do so much cooking all by myself, so I contemplated not having a salad. But I remembered my tip and decided to make the effort to put something leafy and colorful on the plate. It turned out to be a good decision due to my failure in the smaller plate department. I added a few pomegranate seeds to make the salad more festive, and placed it at the beginning of the buffet where it would find its way onto my plate before the killer carbs.
Tip #4: Get some exercise in. Score: Not great. 3 out of 5
My day was so full with hockey and then cooking, that I almost failed on this one too! Just poor planning in the end. But after an early dinner, I pushed myself away from the table and asked my son if he wanted to head to the park for a short 15 minute walk. We ended up bringing the basketball and playing for 45 minutes! Not only was it the best part of my day, it reminded me that I have to play with my son more often. He still loves to play–and I know that will not last for long–and I get a fun workout in at the same time.
Tip #5: Watch your alcohol intake carefully. Score: Just lucky! 5 of 5
Avoiding alcohol is not a big deal for me at any time of year, so don’t congratulate me on this one. I’m not a big drinker, so one glass of champagne with dinner was plenty, which left lots of room for dessert afterwards. And believe me, I took advantage!
Final score: 16 our of 25. Okay, so I still have room for improvement, and a few things to think about for the weeks ahead.
If this exercise did anything, it reminded me of two important wellness messages we all can benefit from hearing again:
First, wellness does not just happen on its own. You have to be aware and engaged 24/7 with every choice you make. Having a plan is always a good thing. If you leave things to chance, like I did with my exercise, there’s a good chance you will be left wondering where the day went. Next time, I’m scheduling my walk for first thing in the morning.
Second, wellness is a process not an end product. You set out on the journey and learn what works for YOU (notice the “you” is in big capital letters!), and what doesn’t. For me, size matters when it comes to dinner plates! Just take note, and adjust for the next opportunity. Gradually over time, you will notice that you make positive choices that bring you closer to wellness on a more consistent and permanent basis.
Now, on to the next holiday!
Write about it . . .
How did your Thanksgiving plan go this year? What worked, what didn’t. What was your favorite part of the day? Do you have any good ideas to share for the next round of holiday eating?
I look forward to hearing from you!
Meg
Eat, Fit, and Be Merry! 5 Tips for Surviving the Holiday Eating Frenzy
Happy Thanksgiving readers! I know this is only the beginning of a very stressful time of year for many of us, and often the first thing to suffer is our wellness. As our list of things we need to do for others grows, our list of things that we should do for ourselves seems to dwindle. Feel inspired to do things differently this year! Small, but significant choices, like taking a short daily walk, sitting quietly and watching your breath for 5 minutes, or even reading or knitting–if that’s a favorite hobby, can remind you that your health and wellness is important. I know it is important to me! So, enjoy a memorable day with family and friends, and let me know if any of these tips worked for you!
Thanksgiving pies your great-grandmother would make!
Holiday news flash! The National Institutes of Health estimates that the average American will gain between 0.8 and 1.4 pounds in the six weeks between Thanksgiving and New Years. That may not sound alarming to you–unless you’re still working off the extra pounds from last year’s holiday feeding frenzy!
I’m just like many of you, though. I hate to put eating restrictions on myself at this time of year. Honestly, I’ve tried to be the conscientious wellness coach, leading by example by switching up low-fat alternatives for some of my favorite holiday foods. Last year I even went to a “Raw Thanksgiving” cooking class where we learned how to substitute dehydrated sage infused nut patties for roast turkey, and cauliflower whizzed on high in a Vitamix, for my favorite side dish, mashed potatoes. Sorry to say, Raw Food enthusiasts–definitely not worth the possibility of a few extra years on the planet in my book!
For most of us, there are far too many heart warming foods that come around only once a year to surround them with painful judgement and negativity. And for the mere mortal, obsessing about strategies to avoid them usually leads to just the opposite–unhealthy overindulgence followed by stressful shame and guilt. Who wants to face the holiday shouldering that kind of burden? So, let me help you out this year. Here are my top 5 tips for heading holiday weight gain off at the pass, while still enjoying your favorite gatherings with friends and family.
Tip #1: Eat Food!
I actually stole this one from author, Michael Pollan, who cautions us to stay away from “edible food like substances,” in his book, “Food Rules.” Why waste your precious holiday calorie allotment munching mindlessly on white chocolate peppermint Pringles out of a can? Instead, pass on the junk food from the grocery store, and savor real food your great-grandmother would have cooked, like homemade pumpkin pie, warm cornbread stuffing, or even mashed potatoes and gravy–all in moderation, of course.
Tip #2: The old smaller plate trick.
Okay, not too original. But what could be more simple? Studies suggest that, because we eat with our eyes instead of our stomachs, we tend to serve ourselves more food when we are shoveling it onto a bigger plate. Stack salad plates on the buffet instead of dinner plates. (Your whole family could benefit from this strategy) And don’t give me that, “But I’ll just go back for seconds!” line. You know you’ll go back for seconds regardless of plate size. If you’re suffering from “portion distortion,” there’s a great tutorial on healthy portion sizes at theportionplate.com.
Tip #3: ADD to your diet.
This may sound a bit crazy, but research shows that people are more successful losing weight and keeping it off when they begin by ADDING healthy foods into their diet instead of taking food items away. Make your plate look as colorful as the lights on your Christmas tree: red (peppers), green (dark leafy greens), orange (sweet potatoes), and purple (red cabbage). You get the idea. Once you have those on board, use the leftover space for the higher calorie comfort foods.
Tip #4: Start an exercise program.
What? Are you kidding? I know, this may seem like the worst time of year to do something drastic like starting an exercise program. But keeping holiday calories in check comes down to simple math–calories in vs. calories out. If you manage a walk or workout earlier in the day, you’re banking calories for a relaxed and festive evening later on with friends. You’ll also be gifted with the positive side-effects of exercise: improved mood, increased energy, and the ability to handle busy highways and long checkout lines with a smile! Well, that last one might be a bit of a stretch.
Tip #5: Watch your alcohol intake carefully.
Alcohol and the holidays can be a particularly perilous combination. Not only are holiday spirits high in calories, one drink can melt your “all things in moderation” approach to the buffet table, like a blow torch aimed directly at an ice sculpture. A couple of tips to help you avoid the holiday alcohol trap: don’t arrive at a party on an empty stomach, sip a sparkling water through the cocktail hour, and if you want the egg nog or hot buttered rum, swap it out for the dessert.
Red wine . . . a healthier choice that goes great with turkey!
Okay. So, what’s a couple of extra holiday pounds over the next few weeks? After all, January 1st is just around the corner, and a perfect time to make a clean break from old habits and a fresh start with the new healthier you. If you ask me though, I say, “What are you waiting for?” Practicing moderation, and allowing yourself the freedom to enjoy family, friends, and long standing traditions, sets you up for a happier and more sustainable wellness path in the New Year.
Write About It . . .
Do you have any inspired strategies for avoiding holiday weight gain? How do you manage your wellness, from eating, to fitness, to stress reduction, during the busy season? I always find my best tips come from my clients and students, so I am all ears!
Have a wonderful start to the holiday season.
Meg
Another Serving of Gratitude, Please!
I wrote this piece for the Glen Ivy Hot Springs blog last November, and thought that I would repost here as a way to welcome the holiday season on a positive note. The six weeks between Thanksgiving and Christmas are some of the most challenging in the healthy eating department. Yet, with the right mindset, I feel like you can enjoy this warm and festive season without undue stress or guilt. Why not give it a try this year and let me know how it works!
Go ahead! Eat whatever you want on Thanksgiving Day! Forget sticking to your diet. Pull up to the table and savor the delicious turkey feast with your family and friends.
I know, this is not the typical holiday eating advice you might expect to hear from a certified wellness professional like myself. It may even border on being irresponsible–even reprehensible! But this month’s Glen Ivy Challenge, “Practicing Gratitude,” got me thinking: If people who practice gratitude on a regular basis are happier as studies suggest they are, does that mean they are healthier too? And if that’s the case, maybe the practice of gratitude during the upcoming holiday season is a better wellness strategy than depriving yourself of your favorite foods or counting the calories in a slice of pumpkin pie.
As it turns out, the answer to my question is, “Yes!” According to Dr. Robert Emmonds, a psychology professor at University of California Davis and author of Thanks! How the New Science of Gratitude Can Make You Happier, practicing gratitude or “a felt sense of wonder, thankfulness, and appreciation for life,” is not only good for your mental health, but also improves your physical health as well. Participants in his gratitude studies showed improvements in their health status like sleeping longer hours and experiencing a better quality of sleep. They also had fewer symptoms of malaise such as headaches, nausea, and pain. The most exciting aspect of his research though, showed that these individuals also made better lifestyle choices. Emmonds explains, “Grateful people take better care of themselves and engage in more protective health behaviors like regular exercise, a healthy diet, and regular physical examinations.” In other words, people who recognize and feel appreciation for life’s gifts choose to take better care of themselves.
Finding the motivation to choose healthier behaviors is at the heart of lasting lifestyle change. That’s why the “gratitude approach” to better health makes sense to me. Many people I talk to about beginning an exercise program or eating a healthier diet say, “I know what I need to do, I just don’t do it!” They feel at a loss as to why they repeatedly sabotage their diets or can’t stick to their program. Moreover, their confusion is frequently laced with negative self talk that eventually becomes a barrier to their success.
By its very nature, gratitude practice requires you to perform an about-face away from focusing on what isn’t working, to an appreciation for what is. Feeling bad about not going to the gym because you were held up at work, turns into feeling good about the twenty minute walk you took when you got home. And as Emmonds points out, this mental shift gives you a positive framework for living life where you are able to take control over your happiness levels.
So, with the busy holiday season upon us, and those pesky New Years resolutions following close behind, why not take a different approach this year. Lay the foundation for a year of better choices by trying my gratitude practice with a “healthy twist” during the month ahead:
- Connect with the good in your day. Start a simple gratitude journal today with the tips we provided in our recent blog post, Creating a Gratitude Journal. Try including a few entries that recognize the healthy choices you have made during your day–no matter how small.
- Connect with a sense of appreciation and thankfulness for your health and your ability to move about and do all the things you love to do. Begin to think about the healthy choices you can make in the New Year to improve your health status.
- Connect with your support system. Who are the people around you–family, friends and co-workers–who can become part of your wellness team next year? Just think, if they are on your team, you are on their team. Two healthy people for the price of one!
OK, gratitude practice won’t eliminate all the calories on your Thanksgiving plate. But approaching life with a positive outlook and a spirit of thanksgiving could mean that taking better care of yourself in the New Year comes more naturally to you. So, while I did’t really mean “Eat whatever you want this Thanksgiving,” go ahead and enjoy the turkey dressing and sweet potato pie. Just make sure there is a healthy dose of gratitude served up in between.
Write About It . . .
Does the gratitude approach make sense to you? How do you practice gratitude in your life? Have you ever kept a gratitude journal and felt that it helped with approaching life with a more positive attitude? What Thanksgiving memories or stories do you have that don’t involve food? (Now that is a hard one!)
Write Your Own Wellness Story 