6 Tips for Staying Healthy at the Holidays

During a breakfast date with my husband, I saw an ornament that said “Christmas Calories Don’t Count,” that I just had to purchase. During a recent committee Zoom meeting, I use that ornament as a joke . . . Let’s just say, the chuckles that I expected did not come. Being a clinician, I have often heard patients tell say that they will do better after the holidays or ask for a pass during the holidays.  Not on my watch.

Being born and raised in the south (Louisiana to be precise), the holidays meant rejoicing, renewal, and relationships. I was raised in a household that was reminded of our faith and the reason we recognized the holidays per our spiritual beliefs, which were often expressed around the dinner table. Two or three days before the holiday, prepping would start. I remember being 8 or 9 years old and stirring the ingredients as my paternal grandmother added more spices to the mixing bowl. Around the dinner table, we reminisced and shared memories as well as our reasons for being thankful. I will be the first to admit the meals were not the healthiest, and there were often seconds and even thirds. Let’s not forget about the after-dinner crash followed by more desserts.

Here are 6 tips to keep the holiday healthy.

1. Remember the reason for the season. Recognizing what the holidays mean for your family is key. Many holidays and religious practices are often more than one specific day and can last at least a week. Recognizing this is also important when communicating with patients.  Some patients fast, which varies from a total fast (nothing but water), to fasting during daylight hours (food and water), to having just one meal per day. There are several ways to fast, and working with patients to understand what they do can explain why some lab values, for example glucose levels, may be different from that patient’s last set of laboratory values, or even why patients change how they take their medications during that time.

2. Plan holiday meals. Traditional meals can be modified with different versions of desserts and even changes in the way the various parts of the meal are prepared. Now, going totally vegan or vegetarian for your family may not go well, especially if they are not forewarned that you are doing so. Starting slow and having healthier options can be more acceptable. There would be a riot in my family if I hosted an all-vegan or no dessert holiday meal. The change must be gradual and done in small doses, with the family being aware of what to expect.

3. Keep portions in check. Start with the protein and limit the beverages. A tablespoon full of everything available and eating slowly prevents overeating. My patients tend to have “cravings” or “once a year” dishes, which they go overboard eating. Reminding the patient to divide their plate like a pizza or pie into six “slices” is also an option.

4. Pick one if there are multiple choices. I have talked to patients about the difficulty of limiting their plate when there are so many options. The solution I give is to pick one. I was recently at a holiday dinner where there were 4 meat choices: ham, turkey, brisket, and pulled pork. I chose a portion of turkey and gave my husband stink eye because he had all four meats on his plate (insert eye roll emoji here). At this same dinner there were 5 dessert choices. Picking one, which is often a favorite, keeps the focus on limiting portion size.

5. Limit alcohol consumption. When you add alcohol, a nice family meal can become a battle ground. Story time . . . and shameless plug regarding mental health . . . my husband and I were attending a holiday meal with friends (this was the second of three we had inadvertently accepted). After a few glasses of wine, secrets within one of the couple’s families started to be revealed, and the emotional baggage that was unleashed changed the dynamic of the meal. It became apparent that the wife was suffering from depression and was well on her way to alcohol addiction. There were other healthcare providers present, and we all recognized what was happening. After that meal, the couple started to therapy for their relationship and her self-treatment with alcohol. I am happy to report they are doing well now. The other concern with alcohol is safety. Frying a turkey and drinking alcohol is not a safe combination, neither is handling sharp kitchen utensils or drinking and driving. Need I say more?

6. Take a walk after dinner. Get up and move that food around, burn some of those calories.  You will feel better, trust me.

There are many more tips and tricks available. Always do what works for you and your family. Have a safe, happy, and healthy holiday season!