Holiday health guide: Surviving the bulge

Christmas is right around the corner, and so are cookies, eggnog, candy, a maybe even a glass of wine or two. The holidays are a time of indulgence, but stomach aches and perhaps a few added inches on the waistline come with it. This is a beautiful time of year filled with joyous gatherings and fun times, including the food and drink accompanying them. However, all good things should be enjoyed in moderation, so use this holiday health guide from Shelby Hunke, RD, LD, to navigate the health challenges of the holidays.

Sweet drinks and empty calories

Don’t drink your calories! It’s super easy to drink your entire caloric requirement from just a few drinks. Alcoholic beverages are a prime culprit, along with classic staples like hot chocolate and cider. Enjoy a festive beverage, just not a pitcher of it.

Moderation mode

Moderation is key. Eat that brownie, munch on those Christmas cookies, ’tis the season after all. This time of delightful treats only comes around once a year, so enjoy it but keep in mind portions. Try not to attend gatherings or parties with an empty stomach. Using mini portions can also be a great way to enjoy everything the season offers without going overboard.

Exercise in a winter wonderlandEmbrace holiday health with good exercise.

Exercise is a great way to beat the bulge. Going to the gym during the holidays seems a little meh. Exercise doesn’t always have to be a boring session on the elliptical. Put on some snowshoes and head out into the beautiful Minnesota wilderness. Something fun like ice skating can easily burn hundreds of calories.

Calories and Water retention

Avoid calorie overload and bloating. We want you to feel good for all of those long-held Christmas traditions. This year, focus on gift-giving and dodging the tummy aches. Try using a calorie tracker app or write down food items throughout the day. These apps are also good for tacking sodium intake, the main driver of bloating. Most people do enjoy dropping the dietary constraints around the holidays, and most only put on a little weight, but that weight does add up over the years. Unfortunately, calories do not disappear around December 25. Keep in mind that one pound is comprised of 3,500 calories. Remember to count those calories and not feel the need to be chained to arbitrary meal times.

Recipe: Homemade hot cocoa

Finding healthy alternatives to holiday staples requires foodie ingenuity. To send you off, let’s look at a wonderful recipe for homemade hot cocoa. This fun and easy recipe will give you all the blissful joy of premade cocoa mix, but without the extra calories.Holiday health and good recipes go hand and hand.

Things you’ll need

  • 3 cups of nonfat dry milk powder
  • 2 cups of powdered sugar
  • 1 ½ cups of unsweetened cocoa powder
  • 1 ½ cups of white chocolate chips
  • Skim milk

Directions

Put all the ingredients in a large bowl—transfer half of the mixture into a food processor. Process the mixture until the chocolate is broken down. Then put the chocolate mixture into a sealed container. Repeat this process for the remaining mixture. This mix will hold up for around three months.

Tri-County Health Care wishes you a joyous holiday season. The holiday health guide in this blog is apart of a larger mission to improve the overall health of everyone in the communities we serve. Consider changing your eating habits this holiday season so you can live a happier, healthier life in 2022!

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