Richard Rayner, MD
The end is near! Not the end – at least I hope not, although across the globe this year has been (another) rough one. But it’s time to put that stuff aside for a moment and celebrate! Time to gather with friends and family and enjoy the good things and festivities unique to the season.
And don’t forget the food! Dust off those special and traditional recipes and prepare those favorite foods in all their glory. Bring on the smells and sights that evoke that certain sense of joy that simultaneously cause us to rejoice and reflect. While it’s true that for many the holidays can be challenging when the memories aren’t great, we can still enjoy the food that’s showing up in break rooms at work, on the counters and in the cabinets at home, in seemingly every commercial on TV, and on the buffets and tables across the land.
But have you ever had that regret when finding yourself in the next calendar year and the pants that fit in early December are now screaming, “no way!”? The lights have dimmed, everyone has returned to their respective homes, and we find our celebration quickly turns to lament and remorse. Oh the pain! Then comes downright fear when the realization hits that a doctor’s appointment is scheduled for a few days from now!
So, how can we enjoy the season and the special treats that come with it and yet not sabotage all the efforts we made throughout the year leading up to that time, and enter the new year without the extra physical and emotional burden? Here are a few tips that may help:
- Forewarned is Forearmed. In other words, plan ahead. Consider prior to attending the holiday gathering how you want to feel at the end of it or even the next day. Have a little pep talk with yourself. Be honest about where you could go off the rails dietarily.
- Scan and Plan. The buffet lies in wait, perhaps waiting to devour you! While the platters have no plans, the danger is there. I recommend even before picking up your plate, take inventory of what the host has to offer, then choose the three or four things you like the most, take a reasonable portion of those items, and fully enjoy them. Eat mindfully and savor the smell, taste, and texture. More is not better. After you have enjoyed a serving of your chosen delicacies, focus on fresh fruits and vegetables to fill you up. Then consider the kitchen to have “shut down” for the night! The goal is to enjoy and experience, not push yourself to the point of being uncomfortably full.
- Keep Perspective.These days, it’s quite likely not your last opportunity to have whatever food you’re eyeing. Our country abounds with all types of foods all year long with less seasonal fluctuations than there were in the past. If there is something very seasonal that you enjoy, make that one of your must-have choices. But remember, you do not have to overeat to make it a celebration. Food is a wonderful way in which we bond and express emotions, but it’s not the only way. Enjoy your meal then move on to conversations and activities that provide entertainment in other forms.
- Gaze but don’t Graze. Take in the full picture, then fill your plate with the items (see tip #2), sit down, eat your food, get rid of your plate. Then obtain a low-calorie drink to hold for the remainder of the party.
- Mind the Calories.Certain foods lend themselves to having considerable calories. Hors d’oeuvres and desserts top that list, and specialty alcoholic drinks are right behind them. Glistening cheesy nibbles and creamy sweets, along with the colorful punches, sodas, fancy cocktails, etc., are loaded with fat and sugar, and therefore, calories. Drink responsibly for the alcohol content, but also remember they are not free of calories.
- Cookies’ Rule.(note the purposeful punctuation.) I routinely get laughed at when mentioning this to patients, but I’m strong and can take it! Cookies can easily carry 200-400 calories a piece. Here’s the plan: allow yourself a maximum of two reasonablysized cookies a day. However, if you anticipate having dessert on that day (400-600 calories), skip the cookies and save those calories for that treat.
- Activate, Don’t Hesitate . You may have heard the saying, “You can’t out-exercise a bad diet.” Perhaps no truer words have been spoken. Throughout the holidays, be intentional about being active daily. Not in the habit of exercising? Simply focus on intentional movement! A short, brisk walk, taking the stairs instead of elevator, parking a little further away from your destination, stretching while watching your favorite holiday move – they all add up. No need to wait until January 1. Start to increase that calorie burn and the metabolism to help counter the additional calories. Best of all, you will develop the habit of an active lifestyle that will serve you well for the rest of your life.
- Anticipate tomorrow — and January.How do you want to feel when the decorations come down and life settles back into its normal rhythm? Businessman and author Steven Covey told us years ago to, “Begin with the end in mind.” Perhaps I will modify that here: “Begin with the start (of the new year) in mind.” Begin this holiday season with the mindset that January will come and why not start it out right? Think how much further ahead you will be toward your New Year’s goals if you make healthier choices this holiday season. This doesn’t mean deprivation, just moderation. By not going overboard over the holidays, you’ll be in a far better position to “right the ship” and set off full steam ahead toward where you want to go in the new year.
In summary, enjoy the tastes of the season, but overdoing it will lead only to momentary enjoyment and ultimate regret. Prepare now to enter 2024 without discomfort and with a step forward toward your health goals.
