The holidays are officially in full swing, so here is the question of the day: Can you name all of the different goodies that were brought to the office in the past week? Better yet, can you remember how much you had of each one? The time from Thanksgiving until the end of the year is notorious for throwing caution to the wind until New Year health resolutions are set.
I officially heard the first comment the week before Thanksgiving when a friend reported, “It has started. Someone brought a caramel cake to us at the office.” I have received consistent updates of goodies brought each day - pound cake, M&M cookies, candied pecans, and the list goes on and on. It is amazing how the holiday season brings out the baker in ordinary people! And no one is ever going to consider altering the ingredients to “grandma’s special recipe” in an attempt to lower the calories and make it a heart-healthy option. And despite the fact that by profession I actually enjoy finding ways to modify recipes to make them healthier, even I am not going to mess with Mamaw’s cookie recipe!
The holidays are a time of celebration, giving, showing appreciation, and of bonding with those you spend time with. Food is the common denominator of all these activities. Many of the good memories and traditions held by most Americans begin in the kitchen. And these memories and traditions create an emotional tug at the heart much stronger than any thoughts of diets, weight loss, or resolutions.
So, how can you prevent the expectation of weight gain from becoming a self-fulfilling prophecy? First, don’t accept holiday weight gain as an inevitable fact. It is commonly believed that people pack on five to 10 pounds in the time between Thanksgiving and New Year’s Day. However, according to a study conducted by the National Institute of Child Health and Human Development and the National Institute of Diabetes and Digestive and Kidney Diseases, the average weight gain during the holiday season in only one pound. While dieting during the holidays is not even going to be a consideration for most Americans, keeping a check on your daily intake to prevent just one pound from sneaking up on you sounds much more reasonable.
You may be thinking to yourself, “If it is just one pound, then why should I even worry about it. I will just lose it after the holiday time is over.” Here is the rest of the story. The study found that that one little pound gained over the holidays is typically not lost over the next year. Also, the people in the study who were overweight were even more likely to be effected by additional weight gain and the likelihood of hanging on to that weight in the New Year.
The key is finding a balance between the warm-and-fuzzy feeling of bonding with others during such a special time and overdoing it on the goodies. For people who are trying to watch their weight, it is important to develop strategies to resist temptation and control mindless munching. Here are a few suggested action tips that will allow you to enjoy the season without feeling deprived, yet prevent the extra pounds lurking in the break room from jumping on your hips as you walk out of the door.
1. Avoid walking by food that is tempting. Suggest a designated spot for holiday goodies that is out of the main flow of office traffic. This will prevent you from grabbing a handful of munchies each time you have to leave your desk. Multiple research studies led by Dr. Brian Wansink, Ph.D. have found that out of sight is out of mind when it comes to consumer eating patterns.
2. Limit snacking to the goodies that are only available during the holiday season. Don’t be lured by the red and green M&M’s – the colors may change but they are available year round. Are you really that excited to have seasonally colored chocolate-coated candies? Consider that fact that they are likely just a mindless munchie or habit. Choose a snack that you are looking forward to and truly enjoy it. Think of what it represents – does it remind you of someone, does it have the taste of Christmas to you?
3. Avoid getting too hungry. Don’t skip meals in an attempt to save up for goodies later. This has the potential to slow your metabolism and also cause you to overindulge when you do get to the treats. Focus on eating balanced meals throughout the day that provide a little fiber and protein to keep you feeling satisfied. A turkey sandwich on whole-wheat bread, an apple or carrots with a tablespoon of peanut butter, a whole-wheat pita and hummus, or yogurt and grape nuts are all good option to build upon for a balanced lunch that will prevent the mid-afternoon snack attack from following you well into 2013.
And go ahead and make plans to get your free MSU on the Move health screening in January. Check back with the MSU on the Move website for January dates and locations.
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