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Health Tips for Young Lawyers

Staying Fit Over the Holidays
By:  Emmy Lu Trammell, MS, RDN, LD

The holiday season is a time for celebration, spending time with family and friends, and, of course, eating delicious food. Many become very busy with planning and attending holiday events. With all the joy also comes the potential of drifting away from some of the healthy habits we acquired over the year. Below are some of the common statements and questions one may ask as the season approaches.

“I keep seeing advertisements at the gym and other health clubs about how much weight I will gain over the holidays. Is this true?”
Fortunately, the average gain of 2 pounds over the season is far from the 10-15 pounds that many media outlets advertise.  This is a very small amount; however, it is 78% of the yearly weight gain for an individual. The gain is partly due to overindulgence in many of our holiday treats, but also partly due to decreased activity secondary to cooler weather and busier schedules.

“I already have 3 different holiday events to attend with delicious food that will be served. I have heard to just save up calories for the day so that I can eat whatever I want. Is this a good strategy?”
This strategy sounds great in theory; however, this usually sets one up for failure.  If you “save up” the calories and thus allow yourself to reach a point of extreme hunger, you will likely overeat to a greater extent. It is important to still eat regular meals and snacks spaced approximately 3-4 hours apart on days of celebration where a large meal may be served. It is best to be mindful of healthier choices for other meals in your day.

If it is an event with hors d’oeuvres presented throughout the evening, consider socializing away from the food setup. This reduces your likelihood of mindless eating while socializing.

“I can’t seem to find time to make it to the gym many days throughout the holiday season. Does this mean I’m going to gain weight?”
The best advice for physical activity and weight over the holidays is to just strive for maintenance. Your exercise routine will inevitably change due to added events on the calendar. Keep it simple and be physically active when possible, but allow yourself to be flexible.

“How can I help keep my family healthy over the holidays?” 
Whether it is applied to yourself, or to your family, emphasis should be on balance. Recipe substitutions with healthier ingredients are a great way to improve traditional dishes and are easily accessed through www.nutrition411.com or www.eatright.org. Try incorporating activity into the holiday by going to the park, cycling, playing outdoor games, or just taking an evening stroll after your big meal, when the weather is nice.

Often we make the holiday season much more difficult than necessary and if we just remain mindful of our how body feels, we are more apt to maintain healthy choices throughout the holiday season.

EMMY LU TRAMMELL, MS, RDN, LD, is Registered Dietitian Nutritionist in Lubbock, who provides nutrition counseling to those who struggle with eating disordered behaviors. While pursuing her PhD in Nutritional Sciences from Texas Tech University, she frequently engages in community outreach to educate others on healthy nutrition practices.