“The forces that are for you are far greater than the forces that are against you.” –Joel Osteen
As the weather gets colder and the holidays quickly coming rolling in, people begin to fade away from their wellness goals. Even daylight savings can zap our motivation level, when it’s almost dark when I get home from work, it makes me less excited to change clothes and head to the gym. The colder weather makes many of us start to crave rich “comfort foods.” Depression from a lack of sunlight and Vitamin D is a chronic annual issue for many people.
Holidays are well known for overeating and unhealthy behavior to set in. People are at higher risk for blood sugar spikes, depression and loneliness, financial strain, not to mention the notorious holiday weight gain. Psychology Today notes that those who are overweight or obese are more likely to gain weight back during the holidays than those who maintain a healthier weight the rest of the year. For others we suffer from the “Holiday Creep” which is cumulative over time. We put on weight little by little that never seems to go away later.
This time of year people mentally start to make excuses, “It’s the Holidays- I’ll HAVE to bring in treats and eat the chocolate deep fried fudge that Marge brings in for the department every year.” “New Year’s is around the corner- January 1st I’m all in!” “It’s winter, I can just wear sweatpants and baggy sweater for the next four months!” Most people have a whole list of excuse and predetermined reasons that they give themselves to lose the ground they’ve gained through the year with their health or to continue on the path of being unwell.
Here are some tips to help you get through the Holiday Heapings so you don’t end up feeling bad, being less healthy and moving closer to disease in exchange for celebrating festivities.
1) Don’t go in intending to overeat: Thanksgiving is one day: it is not a season. Although you may have to go to multiple locations during the day or over a weekend, you can’t blame Thanksgiving for two weeks of overeating and pigging out on pies for days on end. Set your intention before you go or before you prepare your food that you will enjoy your meal, but will eat until you are COMFORTABLY satisfied.
2) Eat healthy first: Fill your plate with vegetables and turkey breast before you load on the dressing, ambrosia, mashed potatoes and pie.
3) Be aware of triggers: if you are actively working to control your nutrition, to lose weight or control your blood sugar, be aware of what might set you off. Being around family can easily throw someone into old behavior patterns from eating 3 pieces of your mom’s pecan pie, to fighting with your brothers- even if you are an adult. Think about what situations are challenging for you to bring awareness and mindfulness to your choices. Don’t let the pie manipulate you!
4) Bring a dish: bring something that you know is on your meal plan that you know you can eat and still feel good when you are done. You may want to ask your host first what you can contribute. Maybe a healthy sweet potato dish, fresh steamed green beans with almond sliver and cranberries, or a great tasting desert alternative. I bring a lot of hummus and vegetables to potluck events in case there aren’t a lot of other things I can eat. I know I can fill up on that while sampling some other items too.
5) Carry snacks and water: Keep raw almonds in your purse or car and carry your water bottle with you. Preparation is the best defense of mindless eating.
6) Be kind to yourself: Go in with a plan, but let yourself enjoy the holiday. If you do overindulge, don’t beat yourself up. Just move on and make better choices as you go forward. Remember that the best way to improve your life is to think from a growth perspective rather than a negative, fix yourself mindset. Keep working toward your goals to grow and expand your greatness, not to “fix” something that is wrong with you. Take time to be grateful and truly thankful for your health (even if it needs to be improved), your family (even if they are annoying), and your ability to take charge of your life and your actions (even if chocolate pie is luring you).
Wishing you and your family good health and wellbeing in this holiday season.
Contact me at [email protected] if you need suggestions for healthy recipes. Visit my website: www.lizjones.co for ideas for healthier versions of cocktails too!
Liz Jones is the Wellness Coordinator for the City of Mesquite and a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].
