NUTRITIOUS TABLE

Linda Farr RD/LD  210-735-2402

Serving San Antonio and South Texas
with personalized nutrition counseling,
customized for health, nutrition and fitness needs.

Linda's Hot Topics     Control Holiday Stress Eating

Whether you celebrate Christmas, Hanukkah, or Kwanzaa, the holiday season can be filled with mixed emotions and stressors that can make it difficult to maintain normally healthy routines. Shopping, entertaining, decorating and financial pressures can increase stress and take a toll on your health, your eating habits and your weight.

During times of stress, our nutritional needs are at an all time high and many people eat too many of the wrong things, such as alcohol, caffeine and sugary or salty comfort foods. So let's talk about ways to stress proof your holiday, to prevent emotional eating and weight gain.

#1 Prioritize what matters most and let the rest go.

For many, the most important thing about the holiday season is family, faith, and sharing with the less fortunate. When you identify and focus on what is most important, stress related behaviors such as overindulgence should diminish.

#2 Don't drive yourself to unattainable or perfectionist standards.

Aim for moderation not perfection. Strict dieting over the holidays is not very realistic and can set you up for feeling like a failure. Think of it this way: "Since the average person gains 2-7 pounds over the holidays, maintaining my pre-holiday weight is great success!"

#3 Plan ahead for parties and family meals.

When party time comes around, eat a little snack before you go to keep from overeating those high calorie temptations. If there aren't a lot of healthy foods to choose from, just remember to use moderation. All foods can fit if you use this rule.

If you are hosting a dinner party or family gathering, stock your kitchen with these healthy, low calorie foods that can have multiple uses as appetizers and ingredients in your favorite recipes.

• Fresh or frozen fruits and vegetables
• Applesauce to replace oil in baked goods
• Broth, fresh herbs and seasonings to provide non-fat flavorings
• Non-fat or low-fat yogurt, milk and cheeses. Research shows that consuming 3 cups of dairy foods every day can keep your weight in control.
• Grilled or broiled seafood and tender, lean meats

#4 Be Active Every Day.

Not only does exercise reinvigorate you mentally and physically, it burns calories and helps curb emotional eating.

I wish you a season filled with delightful moments and treasured memories.

Article written December 2005