Do you know why M and M’s are multicolored? It’s because we tend to eat more when there is more variety in front of us. Most people take one look at the yellow one and immediately ask themselves, wonder what the red one tastes like… when in reality they all taste the same. Good marketing companies know that little detail.
We do indeed eat with our eyes, so the more food that is before us (like buffet lines) the more food we eat. This is one reason the average person does indeed gain weight between Thanksgiving and New Year’s. How much they gain is controversial. Some stats quote 5-7 pounds and others say 1-2 pounds, but all agree that the weight that is gained during this time typically is never lost. So here are some great tips to help you avoid this one holiday tradition.
>> KISS — Keep it simple sister: We tend to make too many different dishes for our meals during this time. It’s like we are afraid we will never see this food again. Remember too much variety drives too much consumption. We don’t need 50 different desserts, or 2-3 different kinds of potatoes at every meal. Fix your family what they enjoy but don’t overdo on the choices.
>> I Blew it Syndrome: One of the biggest mistakes you can make during the next few weeks is assuming that if you over eat one or two meals that you have sabotaged your whole health and fitness plan. Not true, you can make up for a feast of rich, high fat foods with lighter lower fat meals for the next couple of days. Or plan for tomorrow night’s party with a low calorie low fat breakfast and lunch. Also keep some sort of semblance to your normal workout routine as well. Even though you might have to cut back due to time constraints, don’t stop all together. Shorten the duration of your workouts, but increase the intensity. It will burn the same amount (or more calories). In other words if you typically walk 3 miles on the track, walk 2 miles of rolling hills or walk /jog to increase your intensity.
>> Long Time No See. Another trick I have discovered in the last couple of years is deprivation can lead to over indulgence. Simply put, that sweet potato casserole that I dearly love, I can have more than once or twice per year. Yes, I can fix it for dinner in July if I choose. This keeps me from eating too much in November and December thinking I will not see it or taste it again for one whole year. Portion control is your friend.
I also would never suggest that you sacrifice a family favorite holiday dish. Traditional foods passed down through generations are an important part of Thanksgiving and Christmas. Restriction or omission of these favorite foods should not haunt you throughout this special time of year, as I mentioned earlier, practice portion control instead. A smaller serving of the real thing can be very satisfying.
At the Stollings home, I have also tried to introduce healthier choices into our family traditions. Below are just a few suggestions:
>> I offer healthy hors d’oeuvres such as raw veggies and yogurt dip. That helps to curb the appetite a bit. This year it will be a small salad instead with avocado, feta and bacon (healthy portion option, of course)
>> Grate cheese instead of slicing it — you will use less and taste will not be sacrificed.
>> When making sauces, add butter last, whisking in a tablespoon or less for smoothness and buttery flavor.
>> Make a crustless pumpkin pie or use coconut flour or almond flour mixed with coconut oil and maple syrup for those who must eat gluten free foods. Pumpkin is extremely healthy so that is a good choice for a treat.
>> I cut dessert slices smaller so guest can enjoy a bite of each.
>> Get up from the table as soon as the meal is finished to reduce continued nibbling.
>> We head outside after dinner for a brisk walk, game of powder puff football, bike ride or to the speedway to do some ice skating.
Trust me we do not sacrifice taste or tradition during the holidays. Just try to use this practical advice so you will not be one of the many Americans that start the New Year with unhealthy weight gain. Remembering the reasons behind the celebration will also help you to focus on the relationships instead of the red velvet cake.
See you in the gym, even if it’s for a few minutes!
Linda Stollings is owner of fitPrescriptions, a Corporate Wellness Health Coaching Company
Email her at lstollings@fitprescriptions.com.
