The end of a year can be a stressful time for many of us. We may have a different routine for school or work, not to mention the many opportunities to celebrate with family and friends and the increased expenses when buying gifts and food. The holiday season may also be the ultimate test of our trying-to-stay-healthy plans. An average American adult gains 1-2 pounds during each holiday season that are not reversed months later. How can we enjoy the holidays and stay on track with our wellness goals? Try the following ideas to have a healthy, jolly holiday season!
- Stay well-hydrated. Family gatherings and parties often have an endless selection of beverages. Drinks, whether with or without alcohol, can contribute many unnecessary calories if you consume unwisely. But making the most powerful beverage (WATER!) festive and fun does not have to take a lot of effort. Adding fresh cranberries and mint leaves to a pitcher of water with ice on top can turn plain water into a cheery, festive drink. Many fruit or vegetable-infused water recipes are available online without adding calories to what you drink. Other examples include rosemary and watermelon; orange, lemon, lime and grapefruit slices; blueberries and strawberries; fresh ginger slices and lemon. Use your creativity and have fun with WATER!
- Create an active family tradition. Meeting family and friends over a meal is often the heart of the holidays. For some families, the schedule is full of parties that range from school groups, work pot-lucks, friends’ gatherings and family dinners—so many that they wish they could be had at breakfast time. Consider having an alternate activity as a way to get-together: walking to a new park or on a new trail is a great way to meet with a few friends as you can catch-up with each other while you are being physically active. Other active ideas to add to the holiday tradition include trying a new activity or sport together; adding a walk before or after the family dinner; inviting the extended family to join in on a game of Twister or other active games; or getting some fast music going during a party to get everyone up and moving. Chores such as getting the house ready for visitors, cleaning the dishes by hand and raking leaves are also excellent ways to keep muscles strong.
- Be mindful about the portion size. The temptations of baked goods, chocolates, candies, etc. are everywhere this time of year. It is challenging for people who love sweets and are trying to lose weight by reducing their caloric intake. The products may be homemade with love by someone special, which makes it even more difficult to politely decline. It may be unrealistic to completely avoid sweets, but this may be a good time to practice controlling the portion size. Some like to set a goal for themselves to limit the amount of sweets per week, while others find that they will likely consume less if they hide them in harder to reach places. Many cookies and other baked goods freeze very well, so you may prefer to spread out the calories over the next 6 months by keeping them in the freezer instead.
Finally, enjoy plenty of delicious winter fruits and vegetables (kale, sweet potatoes, winter squashes, oranges, and beets for example) that provide important vitamins and minerals along with fiber to help you stay healthy.
Occasionally indulging in favorite foods is normal for anyone who is making changes to their lifestyle habits. Unless you have certain medical conditions, these occasional slip-ups will not hurt your health if you stay on track most of the time. Eating healthy, being physically active, and maintaining a healthy body weight year-round is the most effective method for preventing chronic illnesses like diabetes. If you would like more information about preventing or managing diabetes, visit our website tu.edu/mobec for the Mobile Diabetes Education Center’s schedule or call (707) 638-5970. Have a safe and healthy winter!
By Anne Lee, MEd, RD, CDE
Diabetes Program Manager at Touro University California
