It is as much about how we think as how we behave in relation to food and these family and/or friend gatherings which will allow us to sail into 2014 happy and healthy.
Thank to the author Eugenia Killoran and the team at Pritikin. Sage advice as ever.
How are you managing your thinking and eating this holiday break? Do tell!
How often have we arrived at holiday parties stressed-out, shopped-out,
and worn-out? Is it any wonder we say "To hell with my health" and
"Let me at that buffet bar"?
This year, take the edge off. We’ll
show you how to stop binge eating -
even the oh-so-tempting cookie binge. Not only
will you better master those buffets, you'll end up much happier the following
morning - and all through the holiday season.
Here are 9 tips for
holiday-stress-busting success:
1. Stay in shape
emotionally.
We talk a lot at Pritikin about
staying in shape physically. During the holidays, it's especially critical to
keep yourself in good psychological shape, too. All the extra activity -
decorating, shopping, card writing - can take its toll, leaving you emotionally
exhausted, which increases stress, creating a vicious cycle.
Ward off stress and fatigue by 1)
getting a good night's sleep, and 2) sticking to your exercise routine. Get in
at least 30 minutes of fitness each day - even if it's broken up into 10-minute
increments. At the mall, for example, do a few "laps" before starting
to make your purchases. (In your walk, you may even spot better deals.)
You'll be amazed at how good sleep
and exercise can improve not only your energy but your mood.
2. Take time outs.
Carve out at least 15 minutes every
day just for you. Take a walk after dinner and enjoy the winter
stars. Book 15-minute chair massages for your back, neck, and shoulders. Or
just shut the door to your bedroom or office, turn on soothing music, breath
deeply, and restore your inner calm. You'll emerge refreshed enough to handle
the challenges of your Yuletide days.
3. Cut back on the
booze.
We all know family tensions can
escalate during the holidays, especially if you're living in close quarters for
several days - and drinking too much.
To help keep your alcohol - and
temper - in control at parties, sip your drink, don't gulp it. And after one
glass of alcohol, drink glasses of sparkling water with lemon or lime. In fact,
chum up with the bartender at the beginning of the party. Tell him, "As
soon as you see me heading your way, please mix me up another club soda with
lemon." Tip him well.
Drinking less alcohol also means
you're less likely to over-indulge on the wrong foods.
4. Say
"No." (The world won't come to an end.)
How happier and calmer we'd all be if
we realized that there simply aren't enough hours in the day to do all we
intend to over the holidays.
Prioritize your "to do"
list. Buying gifts for the grandkids may be #1, but be sure to put the
nice-but-not-really-necessary items way down the list. (If the outdoor holiday
lights don't get strung, well, so be it). Get to the bottom of the list if you
have time. If you don't, don't sweat it. Your shine is far
more important than the shine of outdoor lights.
5. Have a game plan
before you arrive at holiday parties
Call your host and ask, "What
are you serving?" Then, map out your entire culinary game plan – from
appetizers to desserts. It's far better to make these decisions at home, when
you're calm and rationale and not experiencing the stress of unhealthy temptations.
Also... Prep yourself with positive
self-talk, such as:
·
"This could be a tough situation, but I have a plan and I can
handle it."
·
"I'm going to the party to celebrate the holidays with friends and
family, and this, not food, is the reason for this party."
·
"I may be tempted, but that's natural. I'll just practice some
relaxing breaths, surround myself with good company and laughter, and wait for
the urge to pass (because it will pass)."
Before leaving for the party, make
yourself a healthy, filling snack, like nonfat yogurt and a banana, or a bowl
of hearty soup. It'll curb your appetite, which means you're less prone to plow
your way through the buffet table.
6. Keep up your
inner pep talk at the party.
There's no better way to increase
your feelings of confidence and control. Tell yourself:
·
"I can handle this. I have a plan, and I'm in control."
·
"I'm here to celebrate a special occasion, not a special binge. I'm
going to find a really good friend – someone who always makes me laugh. That's
far more fun than downing a dozen cheese cubes."
·
"I'll enjoy everything else, too – the music, the decorations, the
hugs, and all the kids and grandkids. If I binged at the buffet and started
feeling stuffed and lethargic, I'd miss out on all these amazing moments."
If there are infants in the room,
offer to hold them. It's hard to go back for seconds when you're cuddling a
baby. (Plus, the cuddling is much more delightful than the extra food you
didn't really need or want.)
Or get out on the dance floor. You're
burning calories and staying away from the food. A win win!
If you need to, escape for a
mini-relaxation. Find an empty room, sit down, close your eyes, and take 10
deep long diaphragmatic (from the belly) breaths. This brief relaxation builds
in a pause. A pause gives you time to get control of yourself. Remember, urges
will pass.
7. Cope with
feelings of being overwhelmed.
If you start to lose control:
Have a back-up plan. For example, if
you find that your eating choices went south during the cocktail hour, promise
to eat low-calorie-dense selections at dinner, like big green salads and
roasted vegetables.
Stay focused on the present. Don't
"fortune-tell." (Don't tell yourself, "I'll never get back on
track with my eating plan.") Of course you will. Tomorrow is a new day.
See strong temptations as a cue to
problem-solve. If you see a waiter coming your way with a tray of your favorite
hors d'oeuvres, look for someone you'd like to talk to who's across the room.
Or head for the bar for another soda and lemon, or a tangy Virgin Mary. You can
also silently review your reasons for eating healthfully (e.g., "I really
want to keep my diabetes under control").
8. Evaluate.
As soon as you have time, review the
evening.
Think about what you learned that can
help you do better next time.
Recognize even small successes.
Perhaps you had dessert, but only tasted a few bites. That's terrific! Praise
yourself for trying. Be proud that you're conscious of your eating behavior, and
working on improving it.
If you had a rough time, forgive
yourself. Use positive and rational self-talk such as:
·
"It didn't work. That's okay. I'll get better."
·
"What did I learn? I can use that to make progress and problem
solve."
·
"Great. I got through it. I wanted three slices of cheesecake, but
I ate just one. Next time, I'll do even better."
And if you scored a home run, enjoy
it!
·
"I handled it well."
·
"Wait till I tell my best friends and family."
9. Reshape your
mind, and your eating behavior will follow.
Always remember that everything
begins in the mind. Planning and rehearsing your behavior for challenging
events is a sure way to increase your feelings of control and calm.
And the end result isn't just a
thinner you; it's a happier you. Yes, a holiday season that really is filled
with peace and joy!
http://www.pritikin.com/your-health/healthy-living/staying-on-track/1235-controlling-holiday-binges.html?ibp-adgroup=newsletter
