Conscious Choice: The Holiday Gorge

November 2000

The Holiday Gorge

Culinary Abundance Without Regret

by Jami Dawn Kessler, R.N., B.S.N.

The holiday season will soon be upon us, along with a host of indulgences that usually come along with it. The onslaught of holiday parties, festive dinners, decadent baked treats from friends, fattening munchies at work, and other temptations can mean added pounds. Each year, you tell yourself that this time it will be different, but then each time you cave in to the pressure of being surrounded by all of your favorite foods for what seems like weeks on end. You are then left in the aftermath feeling repeatedly stuffed, guilty, and remorseful over the added weight that you put on — soon to become a New Year’s resolution to take it off again. Does this sound familiar?

Normally, you may be very conscious of eating a healthy low-fat diet in moderation, but now you’re planning your holiday dinner for family and friends, and all of a sudden, different rules apply. "Cut the fat" gets replaced with "make it taste as good as possible, spare no calories." Portion control gets replaced by preparing enough food to feed an army. You strive to be the host with the most, and instead are left with a bunch of food that you won’t even eat, and eventually wind up throwing out. This year can be different. Not only can you enjoy the season (and overeat safely), but you can also prepare a healthy feast that will leave your guests talking. Following are some healthful holiday hints to help you get through the holidays without the guilt, waste, or regret.

Limit Fat and Sweets Allow yourself small indulgences. Taste the things you like, but restrict the quantities. Control your portion size of fattening foods and don’t go for seconds. Instead, fill up on high-fiber foods such as salads with low calorie dressing. If you know that you went a little overboard one day, then try to make up for it the next day by eating more fruits and vegetables. And remember to drink plenty of water.

Practice Mindfulness Be aware of what you are eating. Take the time to notice the taste, smell, and texture of the food. Observe the way you breathe as you eat, staying focused fully in the moment. Chew slowly, and savor every bite. Take notice of the feelings in your body, make it like a wakeful meditation. Stop eating before you feel overstuffed. This will not only help you to prevent overeating, but also enhance your food experience and keep you feeling in control.

Make Time For Exercise The holidays are a busy time, but regular exercise will help you to burn off extra calories you might take in, as well as helping to alleviate stress. Try to work in twenty to thirty minutes of cardiovascular exercise on most days of the week. If you can’t do it all at once, exercise in increments throughout the day. Try increasing your activity level in small ways, such as standing instead of sitting, taking the stairs instead of the elevator or if weather permits, walking instead of driving. You can even turn your shopping time at the mall into a "power walk."

Limit Alcohol Intake Enjoy the holiday spirits, but know your limit. Drinking too much will only leave you feeling sorry the next day. Besides, alcohol is loaded with empty calories.

Avoid Extra Fat in Recipes Keep it simple. Cut out or limit butter, cheeses, cream soups, full fat mayonnaise and sour cream. If you must use these items, try lower fat alternatives such as reduced fat cheeses, mayo, and sour cream, or better yet, fat free yogurt or tofu. Try including dishes such as steamed or stir-fried vegetables, which can be used later in pasta salads, fried rice, or casseroles. Make use of herbs and spices for added flavor without extra calories.

Recycle Leftovers Try to plan the proper amount of food for the expected number of guests. If you overestimate, which most people inevitably do, send care packages home with guests. If you serve a roasted meat, such as turkey, try boiling the carcass with vegetables and seasonings to make a delicious soup stock. Freeze in plastic containers for use in future recipes. You can also freeze leftover turkey meat to add into recipes. If wrapped well, it will stay good in the freezer for a couple of months. Be creative in your post-holiday meal plans. Recipes such as turkey chili, turkey salad, and turkey tetrazzini are tasty classics to try.

Enjoy the holiday season!

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