SEASON'S EATING
HOLISTIC HEALTH COUNSELOR KELLY SCOTTI GIVES US SIMPLE WAYS TO KEEP THE WEIGHT OFF
The excitement of the season is upon us—as is that feeling of dread that comes with thinking of your ever-expanding
holiday waistline. So how do you avoid the bulge when the air is so cold, the days are so short, and the party season is
just beginning? Never fear, your guide to surviving the feasting is here.The first thing you need to do is to understand
the reasons for your weight gain around the holidays. Why is it so hard to stay on track this time of the year?
According to WebMD, factors such as stress, exhaustion, emotional eating, cold weather, and food-focused celebrations
definitely play a part. These factors affect your inhibitions, your desire to indulge, and your lack of desire to exercise.
To combat these factors, you have to create a plan that is easy to follow, and allows you to succeed more often than not.
Here are some tips—tricks for treating—that will help to make your plan a success:
Eat everything you love, but only in moderation
In general, most people think that you have to remove all “bad” foods from your diet to lose weight. However, if you eat everything that you love (a.k.a. bad foods) in moderation, not only do feel good about your food, but you receive pleasure from it, and do not feel restricted. On a daily basis, this could mean allowing yourself one piece of dark chocolate, or some of that amazing gourmet bread from your favorite bakery. On holidays, when you know that you will be surrounded by tons of food, make a plan to have a taste of everything you desire, and tell yourself (even if you don't fully believe it) that a taste will do the trick. The more you condition yourself to exercise control, the more control you will have.
Don’t forgo your healthy habits during the holidays
There is no reason to throw your good habits out the window for celebration's sake. If you routinely, but moderately indulge your palate and eat healthfully throughout the year, there will be no need or desire to stray from your good eating habits
Drink plenty of water—hot, cold or in-between
Many people tend to drink less water in the colder seasons, since they like to drink beverages that are warm. Why not try drinking warm or hot water this season? Not only will hot water hydrate you and help with food cravings (especially for sweets), it will also naturally detoxify your system. If you are still seeking some extra flavor, try some herbal tea—chamomile or peppermint are healthy and yummy.
Imbibe lightly
Alcoholic beverages are loaded with calories. They decrease your inhibitions, causing you to toss out your best laid plans. If you do have a drink, make a plan to do it in moderation. Additionally, be sure to take in 16 ounces of water (in addition to the normal eight glasses a day) for every alcoholic beverage you consume. Doing so will keep you hydrated, fill you up, and help reduce that awful morning-after feeling.
Eat slowly
When you eat slowly, your body will recognize when it's full—way before you need to unbuckle that last notch on your belt. And when you chew slowly, you will have a chance to savor the flavors in every bite, allowing you to be more satisfied with your meal regardless of how little you consume.
Be present
Before you sit down to eat, make an intention to pay attention to what you are eating, who you are eating with, and why you are eating what you are eating. When you are present in the moment, and not focused on other things (such as getting your wrapping done, or cleaning the dishes after the meal), you will enjoy the meal more fully. You will also be able to assess how your body feels, what foods you truly desire at that time, and avoid emotional eating.
Excite your senses
When you sit down to any holiday meal, pay attention to the smell of the food, how it looks, how it feels in your mouth and how eat bite tastes. When you break your eating down to this level, you can’t help but be satisfied with your meal (or on the other hand, recognize the foods you really don’t like).
Leave the guilt at home
The power of the mind is an amazing thing. If you think that you shouldn’t be eating something or feel guilty about it, rest assured that you will not enjoy that food. Savor every bite this season without guilt. If that’s not possible, then avoid the foods that make you feel guilty. Planning what to put on your plate ahead of time will allow you to avoid extra calories, and free you to focus your attention on the festivities instead of stressing over your waistline
Pay attention to portion size
When there's a lot of food available, try an appetizer-sized helping of each dish instead of dishing up a full serving. And perhaps instead of using the big plates at each meal, use the appetizer plates instead. The bigger the plate, the more you will eat, since portion size looks smaller on a big plate than a small plate. Or use your hands to measure: the palm of your hand equals three to four ounces for meats and fish; one hand cupped equals 1/2 cup for things like pasta, cereal, beans or sauces; one hand clenched equals eight ounces of your favorite beverage.
Move, move, move
Your body thrives on movement. Exercise helps reduce stress, depression, and more importantly, those extra calories you take in during this season. Even 15 minutes a day can make a difference to your stress level and your waistline.
Click here to read fitness guru Lori Sawyer's six tips for staying sexy this season.
Don’t stuff your feelings
The holidays are a sad time for many. The tendency for most women is to fill their bodies with empty calories to make up for the sadness in their hearts. If this is you, talk to someone about your feelings. You can also make a nourishment menu by listing all of the things that make you feel whole that are not food-related, such as going for a walk, calling an old friend or surrounding yourself with people you love.
Don’t sweat the small stuff
So what if your house isn’t spotless and guests are arriving in ten minutes? The holidays are all about giving and sharing, and your guests want to see and spend time with you. Try not to be stressed over non-essentials. When making your plan, think about what is most important to you and your family and delete the tasks that don’t make the top of the list. You might also want to consider hiring someone to clean for the big party and/or to help out during it.
Just say no
Be mindful of your feelings about the non-essential tasks you agree to take on this season. Be willing to say no to those that will increase your stress or that just aren’t any fun. People may not like it, but they will respect you for setting limits.
Treat your body to other kinds of indulgences
It's been a long year! Treat yourself to a massage or a facial or even a distraction-free hot bath. These calorie-free indulgences are good for your life-weary body and soul.
Make this holiday season about celebrating life, family and friends—not just drinking, eating and getting through it. My tips will help you enjoy all the trappings of the holidays without worry or extra weight. Season's Eatings—uh, I mean Season's Greetings to you all!
