Hazardous Holidays?

By: Stephanie Woodruff, UREC Employee & Nutrition Major
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With the holiday season approaching, so are shorter days, colder temperatures and of course the holiday goodies. We first begin with the influx of big bags of candy intended for trick or treat. Not too long after that the delectable dinner spread of Thanksgiving follows, then the winter holidays are just around the corner and it's all topped off with New Years. The delicacies are not just available that one special day, they are out there tempting you morning, noon, and night for an entire month or more! For those of us who are trying to stick with a healthy eating and exercise habits, this time of year may seem like a hazard zone and a time of dread instead of cheer. The truth is, holidays can still be merry, bright and health friendly.

The First Rule of Happy Holidays

You should never deprive yourself. Deprivation often leads to binges. This "falling of the wagon" can lead to more restriction and then the cycle begins. Moderation is the key word. Don't classify foods as "good" or "bad". Enjoy all foods in a healthy amount and getting a well balanced diet. The 80:20 ratio is a helpful idea to go by. 80% of your diet should come from nutrient dense foods and better choices to optimize your health and prevent diseases. 20% of your diet is what I call you allotment for food for your soul such as chocolate.

The Second Rule

Eat when you are hungry, do not eat when you are not. Follow the hunger scale. On a scale of one to ten picture one being starving, completely famished and ten being unbutton your pants stuffed. You want to try and stay at the neutral 5- neither hungry nor full. To do that, begin eating at a "three" or "two" - if you wait until you are at a ravenous "one" you are at risk of overeating. Listen to your body when you begin to eat and take a break at a "seven" or an "eight" where you feel full and satisfied.

The Third Rule

Try low fat recipes but don't substitute the flavor! For those of us who are trying to reduce the fat in our diet or are juggling diabetes, there are many good modified recipes out there for traditional holiday foods that don't compromise on flavor. Be innovative, look for new recipes that may give you more nutrients while lowering the fat.

The Fourth Rule

Prioritize time for yourself! Holidays are known to be a stressful time. As your day begins to fill up with all the shopping, functions and holiday preparations, the workouts may seem to fall to the wayside. We all know that exercise relieves stress, so do yourself a favor and keep working out. If you don't have time to hit the gym, go for a walk, do a few more laps around the mall as you do your holiday shopping, put on some music and dance…anything to get your heart rate up and your stress down. By controlling your stress you will be less likely to use eating as a stress release..

The Fifth Rule (The Big One)

Remember to exercise your spirit! Let the important people in your life know you appreciate them. Spend time with friends and family and take a break. Happy Holidays!