The red cups at Starbucks mean only one thing: the holidays are here! Thanksgiving is around the corner, the kickoff to a month of family, snow, and lots of over-eating. Don’t get me wrong; with a chef for a father I love the holidays and the nonstop nosh-fest they bring. But it’s a challenge to maintain a healthy lifestyle when surrounded by delicious temptation. So how does one navigate the holidays without packing on winter weight? Here are a few ways to make your holidays healthier.
1. Keep Exercising!
Yes it’s freezing. But that’s no excuse to completely abandon your fitness routine. There are many ways to stay active, even if you refuse to go outside. Do fifty jumping jacks every morning when you get out of bed and again before you take a shower. Walk around your room when on the phone or fashion a standing desk by putting your computer on an elevated surface. If you’re a gym rat, throw on some sweats and run to the gym. It’ll get your heart rate up and cut down time on the machines. If you can handle it, run outside! There’s a reason people keep at running in the winter. With the proper gear, it’s invigorating and puts your body into overdrive, giving you lasting benefits even after you’ve curled up by the fire.
2. Portion Control
It’s hard to exercise portion control, especially after weeks of DC food. But instead of piling up your plate with food you might not be able to finish, start with regular portions (a deck of cards for meat, a ½ cup each for mashed potatoes and stuffing, a light-bulb sized slice of pie) and savor each bite. Take at least a ten-minute break before gaging if you’re really hungry enough to take seconds. We often eat way more than we actually need or even want. A single portion of each of your favorites, with the knowledge that there will definitely be leftovers tomorrow will keep you from overindulging in one night. And try to get some greens on your plate!
3. Substitutions
Don’t hate me for this one, but there are some healthy changes you can make to your favorite holiday treats. Pumpkin bread can be made with applesauce instead of oil or butter, mashed potatoes are still creamy with 1% milk or plain yogurt, and green bean casserole can be transformed into roasted haricots verts with caramelized onions. If your family isn’t too steeped in tradition, suggest changing one of the classics to a healthier version.
4. Talk Talk Talk!
A lot of excess eating happens when we’re bored. I’ve spent many Thanksgivings staring at a football game mindlessly munching on spinach puffs. But Thanksgiving is about being grateful for everyone around you, so stand up and celebrate! Ask your family friends how college is, play games with your baby cousins, take the family dog for a walk with your aunt or uncle, or offer to help in the kitchen. These are all great ways of connecting with your loved ones and will get you off the couch and engaged with the experience of the holiday.
Hopefully these tips will help you all have an even healthier and happier start to the holiday season. Happy Thanksgiving Break Everyone!!!
Check back for more editions of “The Salubrious Senior,” promoting health, well-being, and some academic snarkiness for all things related to Haverford Health.