Food is an important part of many holidays, celebrations, family and cultural traditions.In fact, special occasions often center around food. As a result, many people gain a little (or a lot of) weight between Thanksgiving and the New Year. What’s to blame? Perhaps it’s all the tempting treats available during the holiday season or the pressure from family, friends, and co-workers to overeat. Maybe it’s the increased emotional eating (whether it be from holiday stress or holiday joy) or the extreme laxity with eating and physical activity regimens in anticipation for the strict “new diet and exercise plan” you’re going to start January 1st. Regardless of the reasons, it is not necessary to avoid holiday festivities in an attempt to maintain your weight. Consider these 10 tips for fully enjoying the holiday season without gaining weight!
1. Focus on weight maintenance vs. weight loss during the holidays. If you are currently overweight and want to lose weight, this is not the time to do it. Maintenance of your present weight is a big enough challenge during the holiday season. Don’t set yourself up for failure by making unrealistic goals for yourself.
2. Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays (“after all, if I’m never going let myself eat this again after Jan. 1st, I might as well eat as much as possible now!”) Besides, restrictive diets don’t work in the long run. They increase your loss of lean body mass vs. fat, slow down your metabolism, increase anxiety, depression, food preoccupation, and binge eating, and make weight re-gain more likely.
3. Be physically active every day. Often, students’ busy holiday schedules (or lack of structured schedules) bump them off their exercise routines. Physical activity, especially aerobic activities (like brisk walking, jogging, bicycling, roller blading, and swimming) can help relieve stress, regulate appetite, and burn up extra calories from holiday eating.
4. Eat a light snack before going to holiday parties. It is not a good idea to arrive at a party famished. Not only are you more likely to overeat, but you are also less likely to resist the temptation of eating the higher fat and higher calorie foods. Try eating a piece of fruit, a small carton of yogurt, or a string cheese before you go.
5. Make a plan. Think about where you will be, who you will be with, what foods will be available, what foods are really special to you (that you really want to eat) vs. those that you could probably do without, what are your personal triggers to overeat and how can you minimize them. Once you've thought about all of these things, make a plan of action. It's much easier to deal with a difficult social eating situation if you've already planned for it.
6. Take steps to avoid recreational eating. While some foods are more calorie-dense than others, no food will make you gain weight unless you eat too much of it. At parties and holiday dinners, we tend to eat (or keep eating) beyond our body’s physical hunger simply because food is there and eating is a “social thing.” To avoid recreational eating, consciously make one plate of the foods you really want. Eat it slowly--enjoying and savoring every tasty bite. Then, when you’re done, pop a mint or stick of gum in your mouth, get a tall glass of water and sip on it throughout the night, or position yourself away from the buffet table or food trays to keep yourself from overeating.
7. Reduce the fat in holiday recipes. There are plenty of low fat and low calorie substitutes that are amazingly tasty. Try using applesauce in place of oil in your favorite holiday breads; use egg substitutes in place of whole eggs; try plain nonfat yogurt in place of sour cream. Magazines are full of reduced calorie and reduced fat holiday recipes. Give them a try, and share your cooking creations with friends and family.
8. Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contrast, water and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. And, watch out for calories in soda, fruit punch, and egg nog as well.
9. Enjoy good friends and family. Although food can be a big part of the season, it doesn’t have to be the focus. Holidays are a time to reunite with good friends and family, to share laughter and cheer, to celebrate and to give thanks. Focus more on these other holiday pleasures, in addition to the tastes of holiday foods. The important thing to remember is balance and moderation. It’s OK to eat too much once in a while. Just relax, enjoy the holidays, and remember what the season is all about.
10. Maintain perspective: Overeating one day won't make or break your eating plan. And it certainly won't make you gain weight! It takes days and days of overeating to gain weight. If you over-indulge at a holiday meal, put it behind you. Return to your usual eating plan the next day without guilt or despair ?
Happy Holidays!
--Created by Sheri Barke, MPH, RD 2002
SEXUAL ADDICTION/ADDICTED TO WOMEN
I personally like to have a ready snack for my husband after he comes home from a hard day of work. Warm chocolate chips cookies, chips, nuts, kool-aid or whatever is available in the pantry is something to tie over his stomach until dinner is ready. This does make a difference. It shows affection, love, and a simple 'you were thinking about me'. Husbands like that.
1. Think positive thoughts. For every positive thought you have of your children, think of two for your husband. Begin noticing the many things he does. Perhaps he sees to it that the house is locked up every night or helps you replace light bulbs. Men enjoy praise!
3. Be spontaneous. Surprise him once a week with a random act of kindness. One woman recently discovered that her husband liked a slushy drink from a local convenience store. She began buying them for him. “He loves it when I do this. It’s such a simple thing to do, and lets him know I’m thinking about him.”
6. Cater to his quirks. Many times we think our children’s quirks are cute but our husband’s are obnoxious. One woman discovered that her husband liked his sheets changed often, yet she preferred going longer between changings. “I fought this for years,” she said. “I thought he was being too obsessive. One day my daughter asked why I ignored her father’s request for clean sheets but always changed hers whenever she asked. I was shocked. I didn’t realize I did this. I suddenly saw that I was not only dismissing one of my husband’s rare requests, but I was also modeling wrong priorities for my daughter.”
What goes in the Get Away Box?
You might choose to go camping. Camping can be great because you’ll have few distractions and almost guaranteed quiet. Some couples find camping to be one of their most intimate times away.
Have you and your husband ever been in the following cycle? He raises his voice; you raise yours. He becomes louder; you retaliate. This is an endless cycle, but the dynamics of it can be broken quickly if you no longer react. You can choose to act instead in a manner the Bible says is right. Your consistent, sweet, silent response to poor behavior may be the very thing God uses to change your husband. Don’t give in to the urge to let your silence be cold and stony. When Jesus was oppressed and afflicted, He did not open His mouth (Isaiah 53:7; Matthew 26:63; 27:12-14, NASB). Mark says that Pilate was amazed at how Jesus stayed silent in the midst of the accusations that were swirling around Him. Only when He was placed under oath and asked whether He was the King of the Jews did He humbly reply, “Yes, it is as you say” (Mark 15:2).If your husband is short-tempered and impatient, try remaining silent in love. Stop participating in the vicious cycle of “he gets angry; I get angry.” Choose not to react during heated times. Wait until your husband has cooled down or is more rested before discussing things. Suppose you had two dogs. Let’s say one was red and the other blue. What would happen if you fed only the red dog and not the blue one? The red dog would become bigger and stronger while the blue one became weaker. Over time, Red would thrive, while Blue shriveled away. Every time you act in a loving way toward your husband, it’s as if you’re feeding the red dog and refusing to feed the blue one. The basic principle is simple: Feed Red, and starve Blue! Each time you do this, it becomes more and more a part of your natural response. What you’re doing is training your mind to think in a new way, and each successive attempt becomes easier. Begin now to pray that you will have the strength to do this, and begin praying scripturally and fervently for your husband.
Once the baby arrives, you may ask, “Whatever happened to sleeping in, spontaneity, late-night movies, and holding hands?” Baby happened, that’s what. No matter how much you each wanted this new little bundle of joy, you need to be prepared for rough waters ahead.
Tightening and Re-Building the Vagina
Here are a few easy tips to get you started:
