Holiday Wellness Guide – 5 Tips for Surviving the Bulge

By: Shelby Hunke, RD, LD

I know that a lot of people get concerned about holiday weight gain. Here are my 5 tips for managing your health during the busy holiday season:

  1. Don’t Drink Your Caloriesholidaydrinks
  • Alcoholic drinks really add up! It’s easy to drink 500-1000 calories.
  • Other caloric holiday drinks:
    • Hot chocolate
    • Eggnog
    • Punch
    • Cider

Work on limiting your intake of these items. Hot chocolate or specialty coffee drinks that are out this time of year can be really high in calories. They usually contain 2 percent or whole milk and whipped cream on top! Ask for skim milk, sugar free flavoring, and/or no whipped cream!

Christmas Table Arrangement

  1. Moderation is Key
  • The holidays only happen once per year and that mean some foods you only get one time a year!
  • So go ahead and have it – but be mindful of how much you have.
  • Everyone has that one item that they look forward to every holiday. Start out small though, you will be still be satisfied without stuffing yourself. My item is my Grandma’s fudge.
  1. How to Avoid Overeating
  • Don’t go to a holiday party or family gathering starving.
  • Don’t make it your only meal of the day.
  • Drink plenty of water.
  • Fill up on fiber.

If your family gathering or parties are like mine – there is always too much food! To avoid overeating – I just dish up a little bit (couple bites) of everything I want to try.  This way I can have it all without overdoing it. The items that I don’t limit my intake on are the vegetable tray, salads, and fresh fruit. These items help fill me up and keep my meal well balanced. I also try to avoid the bread or buns. If I don’t put it on my plate I usually forget about it and don’t even miss it!

Fruit Christmas tree with different berries, fruits and mint.

Fruit Christmas tree with different berries, fruits and mint.

I don’t add extra butter or gravy to my meal items. Remember that moderation is key and while I ALWAYS have vegetables on my plate, I also never skip dessert – because it’s my favorite part!

  1. Beat the Bloat
  • Drink plenty of water!
  • Exercise
  • Watch your sodium intake
  • Mixed nuts
  • Stay away from the relish tray (olives, pickles, dips, etc.).
  • Ham
  • Sugary Drinks
  • Snack mixes

It’s important to still drink water on the holidays. Often times when we’re out of our normal routines, we drink less water. This along with a food hangover can leave you feeling pretty awful the next day. So, remember to sip on water all day long!

Family Ice-Skating on Pond

 

  1. Exercise
  • It will burn calories and help with bloating.
  • Boost your mood (endorphins).
  • Think outside the box:
  • Build a snowman
  • Shoveling
    • 125 lb person, ½ hour – 180 calories
    • 155 lb person, ½ hour – 223 calories
  • Skiing
  • Snowshoeing
    • 130 lb person, 1 hour – 472 calories
    • 180 lb person, 1 hour – 650 calories
  • Sledding
  • Ice Skating
    • 130 lb person, 1 hour – 325 calories
    • 180 lb person, 1 hour – 450 calories
  • Cross Country Skiing
    • 130 lb person, 1 hour – 413-472 calories
    • 180 lb person, 1 hour – 572-654 calories

I know that a lot of people get concerned about holiday weight gain. Although the average person only gains about a pound during the holidays, this accumulates over the years. If you don’t change your lifestyle the weight will just keep going up. Make a commitment to your health, and decide to make small steps towards your best self, prior to the New Year!

Shelby and her family.

Shelby and her family.

About the Author: Shelby Hunke is a Registered Dietitian working at Tri-County Health Care in the hospital and clinic. She has a degree in Exercise Science and Dietetics with a passion for helping patients live a healthy lifestyle. She lives in Wadena with her husband Paul and two kids, Madison and Jackson. In her spare time she enjoys family time, running with her dog Bela and cooking!

 

Try out this great recipe to bring to any holiday party!

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