Overindulging in food and foregoing regular exercise are often as traditional during the Christmas season as giving gifts and singing carols.
Experts agree, however, there are ways to avoid those tendencies without missing out on any enjoyment or tradition.
According to Debbie Milner, recreation director at Whitesburg Baptist Church, Huntsville, in Madison Baptist Association, most people find it hard to resist overeating because of the special treats and goodies that are made available during the holiday season.
But according to Candi Cole, a wellness coordinator at Samford University in Birmingham, there are a number of practical tips people can use to prevent overeating.
“Don’t deprive yourself of the wonderful homemade dish from your grandmother’s secret recipe; just limit the amount you put on your plate,” Cole said.
She also recommends using smaller plates and not piling food items on top of one another.
It’s important to savor holiday meals, Cole said, adding that not only makes one eat less but can also make the conversation and company more special.
“Enjoy your meal, chew every bite slowly and savor the taste,” she said. “Add conversation between each bite, and enjoy the company of your family and friends.”
Cooking wisely
Of course, having a healthier holiday doesn’t begin at the dinner table but in the kitchen. Milner suggests modifying traditional dishes to make them healthier.
“Most recipes taste just as good if you put less sugar and butter than what is called for,” she said, noting the availability of online recipes with a healthy twist.
For instance, turkey can be smoked instead of fried, vegetables can be steamed instead of cooked with fat seasoning and marshmallows can be left off the top of the yams.
In addition to too much food, people often get too little exercise during this busy time of the year.
“The main challenge is in your behavior,” Cole said. “How can you keep exercising during the holidays? Plan your exercise activities just as you plan the place and time for your meal. You have to make time for yourself.”
Instead of taking a nap after a heavy meal, walk the dog, ride a bike, play outdoor sports with the family or go shopping to walk the food off.
Milner added that exercising is also a great way to connect with others.
“Take a walk with family members,” she said. “This is a great way to spend quality time together.”
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