Holidays Can Be Healthy, It's All in the Planning!

Growing up, Halloween was my favorite time of year. Since my dad was a dentist, it was the only time of year that I was allowed to eat all the candy my trick-or-treat bag and stomach could handle. I looked forward to Halloween the way some people look forward to birthdays: some cherish the presents, for me it was the Snickers®.

Although my children are all grown and way past trick-or-treating, I have great memories of dressing them up, going from house to house. The highlight, of course, was helping them sort candy. "One for you, one for Mom. Two for you, two for Mom." However, as much as I enjoyed the candy, I started to realize that Halloween seemed to be the precursor to the season of overeating. October 31st brought back all the foods sworn off from January 1st until October 30th!

How does one survive the season of food? The time of year when sugar beckons and we answer the call. How do we just say, "No!" and leave the candy, marshmallow sweet potatoes and sticky rolls behind vs. on our behind? It's all about strategy. For some it may mean complete abstinence, while for others, moderation is the answer.

In the book, An End to Overeating, by Dr. David Kessler, he writes, " A sense of powerlessness is one of the biggest obstacles for success. If you feel you have no choice but to engage in a behavior, the arousal that drives it will persist. But if you develop a sense of your own capacity for control and recognize that you need not engage in habitual behavior, the sense of arousal will diminish."

Bottom line, have a plan. Believing you have no self-control is the first way to succumb to eating the wrong foods. Believing it's your only choice, is the second mistake. Following are some tips to help you through the season of overeating and guide you toward making healthier choices.

In Dr. Kessler's book, he talks about the importance of having a steadfast rule. For example, I don't eat fried foods. Years ago it was to help maintain my weight, now it is just habit. The rule has to be strong enough to stick, and for me, the unhealthy components of fried food make it easy for me to turn down. Hence, find a reason that's compelling enough to stick with.

Visualize how you'll feel. For example, after eating four or five candy bars out of my kids' trick-or-treat bags, I would feel sick. For this reason, if I'm feeling like overloading on my favorite candy bar, I "feel" the way I felt when I overate those bars. I'm better able to keep my "treat" to a minimum and walk away feeling much better.

If you opt for a treat here and there, then kick up your exercise efforts. Although lack of time is always a challenge, you need to schedule the time. It's an agreement you make with yourself, "Sure, I can have this, but tomorrow, I'm going to spend an extra 20 minutes on my strength training or cardio."

Start your day off with protein and do your best to include it throughout your day. Research shows that protein makes you feel "full" and curbs your hunger more effectively than carbs or fat. The new dietary reference values for protein, for adults are 0.8 grams per kilogram of body weight. This translates to about 0.36 grams of protein per pound of your weight.

I'm a realist when it comes to healthy living in that it can't be an all or nothing proposition. If there's a treat you want, go for it. However, you have to understand the trade-off. Healthy living means finding a healthy balance in the food you eat, the exercise you choose and the life you live. With Halloween around the corner, there's no better time to set your strategy and get through the holidays a healthier you!