Many of us struggle at the end of the year, to get “back on track” with our eating behaviors after the holidays are over. While Thanksgiving is nipping at our heels, our waist and hips do not have to expand during this time. We often think of weight gain by over consuming at meals this time of year, but often times we are eating out of an emotional need. For instance, when we find ourselves aimlessly searching the kitchen for food but not knowing exactly what we are searching for, to have then sampled many different items in the cabinet and refrigerator before the “item” was finally found, is a common occurrence!
To minimize the extra calories during this search, think first to H.A.L.T. We must first decide if we are actually Hungry or just Angry, Lonely, or Tired. Often we find ourselves a bit stressed at the holidays for various reasons; anxiously anticipating family arrivals, guests over for dinner, or just trying to squeeze additional shopping and cleaning into our workdays. The first solution is to identify if indeed we are truly hungry and if so, a healthy prepared meal is the perfect answer. However, many times we find ourselves in the ‘stress mode’ and are really seeking a texture that may satisfy this emotion. Therefore, chips or crunchy cookies are typically the pleasing texture. It is wise to have healthy alternatives handy to satisfy the “crunch” but with less fat and sugar.
Remember H.A.L.T. when reaching for a brownie, snickers bar or ice cream and decide if the emotion is stemming from being; Angry, Lonely or Tired. If the answer is ‘yes’ perhaps a ‘feel good’ food, usually with creamy or chewy textures will be more satisfying. The goal is to be prepared with options of healthier choices such as; yogurt, bananas, fig newtons, nutritional bar, soft granola bar or frozen fruit popsicles that satisfy the texture but with a healthier punch. A personal favorite is to make a simple smoothie: blend frozen strawberries, a banana, and add milk for the desired consistency and presto a great treat loaded with antioxidants as well as economical. Recognizing textures to satisfy an emotional need does not have to become a double whammy of guilt and overindulgence. Being prepared in advance for triggers that may cause “stressful eating” and identifying the item to satisfy the taste buds can be satisfying both nutritionally as well as emotionally!