Richard Rayner, MD
They have arrived! Just as expected: The Holidays
Whatever collection of them you celebrate, one thing you can count on is great food and lots of it. And why not? These are times of celebration. And no matter what, the cultural festivities involve and sometimes revolve around seasonal dishes. The road to holiday memories is often paved with recollections of the tastes and smells of the season. So many treats make their appearance only during those last couple months of the year, and we eagerly anticipate partaking of them. They are an essential part of tradition.
But how about when the New Year arrives? After we’ve indulged in all the sweets, the first step onto the scale, or into those new jeans is often bitter, if not to the tongue at least to the soul. Is there a way to enjoy the specialness of the holidays and all those savory meals and yet have little or no regrets about the results on our waistlines? A few pieces of advice may be helpful. Try these on for size.
1. Forewarned is forearmed.
Make a plan. Before you leave for the next party, consider how you want the time to go from a dietary standpoint. How do you want to feel the next day? While the indulgence may feel good in the moment, the price you pay physically and mentally thereafter may far outweigh the temporary pleasure. Be aware that there could be lots of gastronomic booby traps on path to the party buffet.
2. Get the big picture.
See what’s being offered to eat, then choose the two or three items you know you will enjoy the most. Have a reasonable serving of each, and fully enjoy them. Eat slowly and take in all the flavor. Also, be mindful of what you drink. (see #5)
3. Tell yourself what you want and know.
You know you don’t want to feel bad after the party is over. You also know you will very likely have another opportunity to have whatever is being served. Almost all seasonal foods are available year-round now.
4. Don’t fall for the graze craze.
“Walking tacos” may be a thing, but picking at things all evening will lead to overconsumption. After getting the items you want, have a seat, eat your food, and then get rid of your plate.
5. (Almost) everything has calories.
This is especially true of party foods and drinks. Many party drinks are calorie-laden. Punches, sodas, specialty cocktails, etc., are loaded with sugar and therefore are high in caloric content. Drink not only responsibly for the alcohol content, but also keep the calories in mind. Those tiny, yummy hors d’oeuvres are typically very high in fat and therefore full of calories. If it’s shiny, gooey, cheesy, and delicious, partake with caution.
6. Lower the feed limit on sweet street.
I typically get a lot of push back on this idea, but here goes: restrict your intake of cookies to two daily – and these are reasonably sized cookies. If you have the cookies, say no to the dessert. Is this even possible? Yes, it is.
7. Keep up the good work(out).
If you’ve been disciplined to workout throughout the year, keep it up! Perhaps make it a personal challenge to do even just a few minutes more in a week to counter the intake of treats. And if you haven’t been exercising, no need to wait until January 1. Start now. You’ve probably heard the saying, “You can’t out-exercise a bad diet,” but you can burn some calories and you’ll feel better having done some activity.
8. Be a good scout and “Be Prepared.”
Decide today how you want to feel on January 1st. When the decorations come down and we are back to the usual rhythm of life, how do you want to feel? Stephen Covey encouraged us years ago to “Begin with the end in mind.” Finish the holiday season and start the new year in a good place physically and emotionally.
So as we prepare to gather once again and celebrate, let’s do so with an awareness that January will come. Enjoy the tastes of the season, but overdoing it will lead only to momentary enjoyment and ultimate regret. And then carry these same commitments into 2020.
