‘Tis the Season for Overeating

The holiday season is a time for celebration, but for many, it’s also a time where overeating can become a challenge. Between festive meals, sweet treats, and holiday gatherings, it can be easy to lose track of healthy eating habits. However, with a few simple strategies, you can enjoy all the festivities without overindulging. Here’s how to navigate the holiday season while keeping your nutrition in check:

  1. Start with a Healthy Breakfast – It may seem tempting to skip breakfast when you know a large meal is ahead, but starting your day with a balanced breakfast helps regulate your hunger. Aim for something with protein, fiber, and healthy fats—like eggs with vegetables or a yogurt parfait with fruit and nuts. This can keep your blood sugar stable, making you less likely to overeat later in the day.
  2. Mindful Eating – The holidays can be chaotic, but it’s important to slow down and be mindful of your eating. Take time to savor each bite and listen to your body. Are you really still hungry, or are you just eating because food is around? Eating slowly gives your body time to signal when you’re full, helping prevent overeating.
  3. Balance Your Plate – At holiday meals, it’s easy to fill your plate with rich, calorie-dense foods. Try to balance your plate with more vegetables, lean proteins, and whole grains, rather than filling up on rich casseroles or sugary desserts. You can still enjoy your favorite treats but aim to balance them with healthier choices like roasted vegetables or a fresh salad.
  4. Use Smaller Plates Studies show that people tend to eat more when using larger plates. Try using smaller plates or bowls to help control your portions. This can give the appearance of a full plate, but it naturally leads to eating less.
  5. Be Smart About Leftovers It’s easy to keep eating leftovers well after the event is over. When storing leftovers, portion them out into smaller containers instead of keeping large platters of food in the fridge. This makes it easier to avoid grazing throughout the day. Additionally, don’t be afraid to freeze some items for future meals, this reduces the temptation to overeat in the moment.

Source: mayoclinichealthsystem.org

Beating the Holiday Blues

The holiday season is a time of joy, but it can also bring feelings of sadness, especially among older adults who may reflect on the passage of time or miss their loved ones. Additionally, health concerns and financial stress can further overshadow the festive cheer. Below are some effective strategies to help navigate these emotions.

Brighten Your Home – The vitamin D from natural light can help to improve your mood. Make it a daily routine to open your window coverings including blinds and curtains. If you still feel like you’re lacking natural light, getting vitamin D firsthand by heading outdoors can also help – just make sure to dress warm!

Socialize – Being around other people and/or talking to them can lift your spirits. Get together with friends or family or simply give them a call. Attending a worship service or volunteering in the community are other great ways to be around people, spark conversation and shift your perspective.

Stay Active – Exercise, while important all year round, can be vital to lifting you up during the winter months. You can exercise indoors or dress in layers and take your exercise outdoors for some fresh air, if the temperature isn’t too cold. Stretching, walking and lifting light weights are a couple of ideas.

Eat a Balanced Diet – Eating a balanced diet is essential for older adults and is a natural way to boost your mood and energy. Focus on proteins, carbohydrates, dairy, fruits, and vegetables. Avoid the temptation to chow down on unhealthy snacks, and instead, snack on super foods such as hummus, blueberries and Greek yogurt.

Source: healthinaging.org