The holidays can be a joyous time for many, filled with pleasurable activities, but often overshadowed by stress and overindulgence. What part of the holidays do you normally put your biggest effort into? Maybe you focus on creating a shining display of a thousand twinkling lights or maintaining a tradition of fifty handwritten greeting cards. What many of us don’t put enough effort into unfortunately is taking care of ourselves and nourishing our bodies kindly at this hectic time of the year.
Let’s face it, high sugar, calorie laden treats are absolutely everywhere during December. While it’s perfectly reasonable to enjoy a treat once in a while, our health can suffer if over the top excesses aren’t balanced with some healthy, nourishing meals. Scheduling regular trips to the grocery store is key to consuming food that helps fight illness. Try putting grocery shopping on your calendar as a genuine appointment to ensure it actually happens. While you’re at it, schedule your exercise sessions too! Planning a girl’s night out on a Friday? Groceries and healthy meal prep can be a fun stress reliever, but the true payoff is what you and your family actually end up eating during the following chaotic week.
Many chalk it up to lack of willpower, but most people will overindulge in treats when they’re truly physically hungry. When hunger pangs are at their highest, you’ll be more likely to eat quickly, pick sugary treats and stuff yourself to point of feeling sick. Rather than leaving the house without healthy options to turn to, take just a few minutes and pack the best items you can find. (This is where the grocery shopping really comes in handy!) Even a healthier, microwavable option trumps making lunch out of the leftover peanut butter fudge and stale party mix in the break room at work.
The abundance of food we as Americans have is both a blessing and a significant challenge. It sounds silly, but some people need to hide treats from their line of sight. What you see is what you’ll eat. Rather than justifying, “But, dark chocolate is filled with antioxidants,” after you wolf down an entire family sized bag of foil wrapped trouble, think about how you would have fared if that candy wasn’t on your kitchen counter in the first place. Help yourself succeed! Move those cookies or doughnuts anywhere else, but in your path.
Try eating for your health and not just your weight. Remember all those vegetables you keep hearing about? Consider adding some servings every day because they provide good building blocks for your immune system, not just because they are on every diet plan. Set a goal to support your immune health with more brightly colored vegetables on a regular basis. That recommended amount? You may not hit the daily goal of three to five cups of non-starchy vegetables (think broccoli, peppers or kale), but just start with at least one cup at lunch and supper.
Our decision to incorporate healthy habits into the holiday season versus throwing our hands up in defeat is a choice. This holiday season give a special gift to yourself. Don’t just celebrate the joy of the food, but respect, nourish and love your body for all the amazing things it can do.
Julie Stefanski MEd, CSSD, RDN, LDN, CDE is the owner of Stefanski Nutrition Services in York, PA. As a Registered Dietitian Nutritionist, Julie provides personalized nutrition counseling to improve your health at Leg Up Farm and health focused classes at Leg Up Farmers Market in York.
