How To Celebrate The Holidays Without Gaining Weight

SEATTLE, WA (Tuesday, November 15, 2005) - The average American gains seven to ten pounds in the weeks between Halloween and New Year. The most common excuse for this weight gain comes in the form of the persuasive assurance, “I’ll diet after the holidays.” Consider the possibility that this year you can enjoy the holidays more than ever and not gain weight!

There is a psychological concept called “reframing” which can be used to change the way you think about the holidays, food, and the previously mandatory weight gain. It involves a simple shift in the way events are perceived.

For example, for many the holiday season has become tantamount to having a second job -- a job for which you are not paid, but rather, on which you overspend your credit; a job which consumes your precious time and generates excess stress. Just because “that’s the way it’s always been,” doesn’t mean is has to remain that way.

There are many lies we tell ourselves about our choices of food and activity. We kick off the holiday season with: “I’m buying this Halloween candy to give to trick-or-treaters.” But how many bags of candy do you go through before and after Halloween? Or: “I have to bake all this food for the holidays because my friends/family/co-workers expect it.” In reality, how much of those baked goods do you end up eating? (Including the dough!) And are you really showing your affection by giving your friends and family unhealthy, fattening “treats” made of sugar, chocolate, white flour and butter? These ingredients are linked to obesity, diabetes, and depression -- probably not what you would want to give to those you care about.

When it comes to the lies we tell ourselves, the most common is, “I’ll diet after the first of the year.” Weight loss is the most common New Year’s resolution. Most people stay on their “New Year’s Diet” for only three to ten days. That’s not even enough time to lose the weight they gained over the past few weeks.

Make this year the year you create new, healthier traditions! Here’s how to reframe some holiday traditions:

If you overburden yourself for days or weeks in preparation for a holiday meal in your home, give yourself a break this year. Meet your guests at the door with a decoratively trimmed basket containing slips of paper on which you’ve written all the little things that need to be done before and after the meal. Include such tasks as setting the table, preparing appetizers, clearing the table, doing the dishes, putting leftovers away, etc. Have each guest pick a slip and thereby become a participant in creating the festivities and allowing you to enjoy the holiday more.

If you’re having guests bring an item for dinner, suggest they lower the fat content of one of their favorite dishes. If you don’t tell, the other guests will probably never know. If you’re a guest, bring a reduced fat contribution. Use non-fat chicken broth instead of milk and butter in mashed potatoes. Add fresh chopped onions or garlic for more flavor. If you use boxed stuffing mix, omit the butter and substitute non-fat chicken broth. If you use turkey drippings to make gravy, first pour the drippings into a jar and put it into the freezer for a half an hour. This makes it easy to pull off the top layer of “heart-attack fat” before using it for gravy.

Send each of your guests home with a doggy bag. This will get most of the food out of your house so you won’t be tempted to eat all weekend. The number one cause of obesity is eating when we’re not hungry. Frequently the fittest people have the least amount of food in their homes.

Take a brisk walk the morning of any holiday. This starts the day off with lots of energy and you won’t feel as guilty if you overeat. For those of you who don’t have enough time, a 20-minute walk is only about 1/100th of your day. It’s not really about time. It’s about your willingness to make the time for your health. Walking is also the best stress reducer. Got too much stress? Take a walk!

If it’s not too far, walk to your holiday gathering. Get a map and involve the whole family in the adventure of choosing a route. Here’s a another reframe for you: choose to perceive a walk as fun.

In addition to creating new traditions, take a look at the ones you hold onto despite the distress they present. Do you really want to spend another family gathering watching “Uncle Joe” pass out after dinner or participate in yet another family fight? Spend some time right now thinking about what triggers unpleasantness during this time of year. Make concrete plans to do things differently this year.

The best way to alleviate stress and create healthier habits and traditions during the holidays is to remember why we celebrate them in the first place. Clear away all the extraneous clutter and find what feeds your soul. This most blessed time of the year should be spent creating peace on earth. It starts in you and with you.

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