The holidays provide an amazing array of factors that can set you up to fall into the spiral of unwanted weight gain, moodiness and exhaustion. This is the time of year that you want lots of energy and enthusiasm to do what you need and want to do, but the combination of stress, decreased levels of serotonin due to shorter days, overconsumption of sugar, refined carbohydrates and alcohol, plus a reduction in your exercise program, is a setup for a whammy if you aren’t prepared for it.
As if that wasn’t enough to be concerned about, the truth is that each of these factors interact in a way to increase cravings, increase fatigue and cause even more stress. That’s the bad news. The good news is that there is a lot you can do to control what happens over the holidays.
Three simple rules to feel great over the holidays
1. Simplify everything you can. The more you simplify, the less stress you will experience. Some of the traditions we have carried forward over the years may not work for us anymore. Here is a good example. Every holiday season for many years, I baked obsessively. It just wasn’t going to be “the holidays” if I didn’t make dozens and dozens of cookies. It took many hours. which only made me exhausted and cranky. Plus, I ate more than my share of those cookies! Now, I am choosier about what I bake and even my husband is happier about it because it is healthier for both of us.
What are the traditions you still do that you and your family may have grown out of? Sometimes we do things because we used to do it that way or we are concerned that our family and friends will miss them. Just ask them. You will likely get some unexpected answers.
2. Create the right mindset and don’t resolve to diet after the holidays. You will only be setting yourself up for binge eating over the next several weeks. Successful weight management is based on lifestyle change, not diets. Start now and take it one day at a time because an ounce of prevention is smart at this time of year.
If you are more mindful of what you are eating, you will feel better. Mindfulness refers to being aware and in the present moment. Most of us have about 10 other things on our minds, especially during the holidays. It’s no wonder that about 95 percent of the eating we do is mindless. If you plan and think about eating healthy, you will.
When it comes to treats, practice eating what you love and let go of the rest. Food cues are everywhere during the holidays, so this requires concentration and consciousness. It’s easy to get sucked in to eating something that really isn’t all that great-tasting such as store-bought baked goods, candy that isn’t delicious or fast food in general. Be discriminating. If the brownies at the office don’t do it for you, why waste your calories? But if Grandma’s dark chocolate chip cookies are on your love list, go for it. Just make sure you do it mindfully.
Focus will help you enjoy what you are eating. Take a break, sit down, relax and let yourself have that cookie with a nice hot cup of tea. Stay in the present moment by taking a little time to look out the window and connect with what is happening outside. Relax and be kind to yourself.
3. Move your body. I honestly don’t think this can be emphasized enough, especially since the shorter days often lead to letting go of exercise. If you exercise on a regular basis, maintain your exercise by booking it in your schedule and make it a high priority. The effect is profound. It will help to regulate your appetite, manage your stress, improve your mood and give you more energy.
If you are not presently exercising, this is a great time to start. Just start moving, stop calling it exercise and take nice deep breaths. Your energy levels will improve quickly, which will help you get more done during this busy time. Consider it a gift to yourself which you deserve this season. Getting out at lunchtime for 15 minutes to soak up some sun will make a big difference for you. Find a buddy that you like to spend time with, and you will hardly know you are “exercising.” This way, when Jan. 1 rolls around, you will be in a great movement groove.
Just a word about moving in winter. You need to invest in dressing warmly: a warm jacket, thermal gloves, a good hat and warm footwear. If necessary, maybe snow pants or even ice cleats to keep you from slipping.
Focusing on some simple rules over the next four weeks can help you enjoy your holidays even more. Wouldn’t it be great to wake up on Jan. 1 feeling fantastic and ready to move into the new year?
Along this line, I am currently offering a free 5-Day Sugar Challenge online in my private Facebook group, Choices for Graceful Aging. Daily videos will offer some helpful coaching on how to keep the sugar monster at bay. Search for the group by that name on Facebook and request to join. We’ll welcome you to participate at your own pace and schedule plus pick up some other helpful tips.
Ruth Clark, author of the best-selling book “Cool the Fire: Curb Inflammation and Balance Hormones,” is a registered dietitian nutritionist with a master’s in public health and over 35 years of experience. She lives in Sharon and her practice is 100 percent virtual. Clark specializes in midlife and older women who are struggling with weight, mood and fatigue to regain their energy and vitality. You can reach her at ruth@ruthrd.com.