During the holiday season, most of us are already secretly making our New Year’s resolution to “get health routines back on track after an indulgent holiday.” But experts agree there are ways to avoid the annual derailment and keep our post-holiday spirits up. We called on some local health experts to give us some guidance for getting through the holiday season without overindulging to the point that we have to trade in our Christmas presents for a personal trainer. Maybe this year’s New Year’s resolution will be “learn to play piano”! Here’s their advice:
Plan your indulgences
We all know we are going to want to cheat a little for a special occasion, so planning it out can help regulate those cheats. “Food is an important part of our lives, especially when it comes to celebrating and traditions around the holidays,” says Erica Seebeck, APRN and registered nurse practitioner specializing in obesity medicine for Nuvance Health at Norwalk Hospital. “My advice is to think ahead about the upcoming months and identify what food experiences are most important to you, and from there plan treats ahead of time.” With this intentional approach, she says, we can create balance before and after treats so they don’t become a slippery slope.
Don’t skip meals.
While the idea of saving room so you can have more of the things you like seems like a way of compromising, the fact of the matter is, we’re better off eating consistently throughout the day. Never skip meals, advises Ilyse Schapiro, registered dietitian and founder of Ilyse Schapiro Nutrition serving Westchester and Fairfield counties. Before you head to the party, have a small protein-rich snack. If you are hosting, spread out your courses so guests aren’t having all their calories at once. “Start your meals with a big salad or vegetable soup that fills you up. Then during your main course, make sure it’s focused on protein and lots of veggies,” says Schapiro.
Offer variety to guests.
It can be a challenge to find a balance between offering food that tastes amazing and providing healthy choices. A good host or hostess wants to keep his or her guests happy so offer a well-balanced variety. Seebeck likes a menu that ranges from sweet potato casserole with marshmallows to fresh shaved Brussels sprout salad with walnuts and Dijon vinaigrette to garlic cauliflower mash. Lastly, always make protein the main event.
Pace your cocktails.
Aside from the impact alcohol can have on our long-term health and well-being, it has a huge impact in the short-term on our calorie intake and one we often forget when we are distracted by the merriment of the holidays. A 12-ounce glass of beer can range between 150 and 300 calories while a 5-ounce glass of wine can be 100 to 130 calories. Liquor, which has fewer calories, ranges from 90 to 100 calories for 1.5 ounces. That doesn’t even include the added ingredients of a mixed drink. To keep your alcohol consumption and your calorie count in check, pace yourself, advises Seebeck. “I approach alcohol with an ‘every other’ mindset, which means for every alcoholic beverage, I try to have a glass of seltzer or water.” Staying hydrated and pacing yourself will ensure you take a balanced approach. “We all use alcohol as a way to enjoy and celebrate and we can certainly do that and still stay on track,” she says. Just like with food, plan ahead and stay on track in between events.
Taste a rainbow.
Sitting for hours in front of the fire, at the dining table or around a game table can be fun, until you try to stand up. Keep blood flowing and improve circulation this holiday by making a few healthy eating choices, advises medical doctor Fernando F. Illescas, a board-certified vein specialist with Center for Vein Restoration. “Many people don’t realize that what’s on the table can affect how their legs feel,” said Illescas. “High-sodium foods and long periods of sitting or standing can lead to swelling, discomfort and even visible varicose veins. A few smart swaps in the kitchen can go a long way toward keeping your veins happy.” He recommends trading salt for fresh herbs in your holiday dishes. “Too much sodium causes water retention and increases pressure in your leg veins,” he says. Cook with healthy fats like olive oil and avocado oil for a heart- and vein-healthy meal, and choose complex carbohydrates like wild rice or sweet potatoes to up your fiber intake. Lastly, Illescas reminds us, a healthy plate is a colorful plate: “Citrus and greens like orange-cranberry relish, spinach or kale salad, provide antioxidants and vitamin C, which support strong, elastic veins.”
