Christmas in Anguilla is a time for celebrating the birth of Christ, but for many it is a time for excessive eating and drinking. Delicious food seems to surround us wherever we go. It can be easy to overindulge in our favourite treats but, despite this, it is also possible to eat healthy during the holidays.
Gaining weight during the holidays
The many parties and large meals associated with Christmas mean that many of us put on a few pounds by the first week in January. We can avoid this gain if we follow some general guidelines, and we do not need to deprive ourselves during the process by eating boring foods. All of us must be aware of the many temptations to over eat and drink during this time – and practice a bit of defensive cooking and eating. You can still eat all your favourite foods during Christmas, but it is important to do so in moderation. Even if you are on a diet, allow yourself some room for indulgence – and you should not feel guilty about enjoying the foods you love while spending time with people you love.
Shop wisely
What we bring home from the grocery shop can influence what we cook and eat. To help you keep to that healthy diet, it is important to shop wisely. Individuals are encouraged not to go to the grocery shop hungry. Going to the store while hungry may result in you grabbing anything and everything off of shelves as you walk by. This is extra risky during the holiday season when the shelves are overflowing with cookies, cakes, candy and other treats. Make an effort to eat a snack or meal before grocery shopping, so that you do not end up with a cart full of unhealthy snacks and other unhealthy items.
Healthy cooking
Healthy eating starts with healthy cooking. You can be creative with recipes that use less butter, cream, lard, vegetable shortening, and other ingredients rich in saturated fats. Prepare turkey or chicken instead of red meat. If you must use ham use it in moderation. Avoid excessive sodium chloride (salt). The many local herbs can be used in abundance and this can help us use less salt.
There are many other suggestions about eating during this time, such as using small plates, eating more high fibre foods, filling your plate with more vegetables – but many individuals seldom follow these suggestions during the Christmas season.
Eating out
Many of us go out to eat during the holidays. We can still eat healthy even if we go out a lot. Paying attention to the menu is important. You can even plan ahead if the menu is available online beforehand. This gives you a chance to spend time looking at ingredients and nutrition facts, rather than choosing a meal under pressure at the restaurant.
Stay hydrated
Sometimes your body sends your brain hunger signals when you are actually just thirsty. Do not confuse being thirsty for being hungry. There is no one-size-fits-all number for water intake, but a good approach is to drink at least 8 ounces of water every one to two hours, and more if you exercise. Staying hydrated can avoid false hunger cues and prevent you from eating food you do not really want or need. Many studies have shown that consuming about 16 ounces (two glasses) of water before a meal helped dieters eat fewer calories – and lose 44% more weight over a 12-week period.
Alcoholic beverages
Many individuals in Anguilla associate Christmas with drinking excessive amounts of alcoholic beverages. If you are consuming alcoholic beverages, be sure to limit the sugary mixes and heavy caloric beers. Alternate your alcohol with glasses of water. Avoid binge drinking and excessive use of alcoholic beverages especially if you want to avoid the many associated side effects.
Keep stress levels in check
1. During the holidays, all of our normal duties and responsibilities are compounded by holiday shopping, extra cooking, caring for children who are out of school, hosting guests and attending functions. The aforementioned activities can create a lot of stress – and high levels of stress are linked to overeating. Individuals are encouraged to carve out some time for themselves and decompress. Try to avoid or limit hyperpalatable foods which tend to be high in fat and sugar. During this time it is common not to exercise and keep up with our regular physical activities. Try to exercise even if it is for only ten minutes a day. This can also help to reduce stress.
Things to discuss with your doctor or dietitian
There are some individuals who might still not know how to navigate this holiday season without compromising their health. If you have any questions, talk to your doctor or dietitian. You might also have questions about your medical condition and how this will be affected by holiday eating and or overeating.
Conclusion
Christmas is a time of much eating and drinking. We can all enjoy ourselves and have our favourite foods and still eat healthy during the holidays. Moderation is the keyword. Although food is an integral part of the holidays, I encourage you to put the focus on Christ, family, friends, laughter and cheer during the festive time.
Ask Your Dr is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge MB BS DGO MRCOG is an obstetrician/Gynaecologist and Family Doctor with over thirty-six years in clinical practice. Dr Brett Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 497 5828).
