Holiday Weight Gain – Not the Gift You Wanted!

Turkey and all the trimmings, holiday shopping, parties, and traveling. It’s no wonder that the holiday season can play havoc on our waistlines. Keep these tips in mind and enjoy all that the holidays have to offer without worrying about your waistline.

• Don’t Go Hungry
Before you head out to a party, have a light healthy meal or snack (veggies, fresh fruit) so you’ll be less likely to fill up on fatty, high-calorie foods at the party.
• Size Does Matter
Use a small plate and choose foods in small portions. Wait 20 minutes before heading back to the buffet table for a second helping.
• Start a New Tradition
Bundle up with friends and family, and take a walk to see the neighborhood holiday lights.
• Mingle
Mingle with friends and family and don’t hover over the buffet table all night.
• Stay Hydrated
Remember to drink plenty of water. You may be thirsty, not hungry.
• Park It
When holiday shopping, park a little further away from the door and do some window shopping by taking a few laps around the mall.
• Host Tips
Include non-alcoholic, healthy drinks such as sparkling water, herbal teas, hot cider, fruit punch, or plain water. Offer healthy buffet items like fruit, veggies and lean meats.
• Substitute It
Use healthy substitutions when cooking this holiday season – no one will know the difference.

Need help losing weight? Check out Dean's Comprehensive Weight Management Program

Keeping Spirits Bright

Holidays are meant to be an exciting time of celebration and renewal. Yet truth be told, the holiday season can be stressful and overwhelming for many. Remember, you don't have to make everything perfect for everyone else. Try some of these tips to avoid becoming stressed, irritable, and exhausted during the holidays:

• Simplify holiday meals and traditions.
• Make and keep checklists in a central location where they are easy for you and others to refer to.
• Don't overspend. Plan a budget and stick to it.
• Get a head start. Accomplish some of your holiday tasks a few weeks earlier than you did last year.
• Ask for help with preparations so that everyone not only contributes to the special day, but is relaxed enough to enjoy it, too!

For some, the holiday season may cause or increase anxiety or depression. Gathering with friends and family can trigger feelings of grief, loss or abandonment; whether due to death, illness, divorce, or physical separation such as military duty overseas. Large gatherings at religious ceremonies and workplace celebrations can also be anxiety-provoking for those who suffer from social phobia, or for those who wish to avoid conflict or disagreement.

If you find yourself struggling with frequent worries, feelings, of dread, loss of sleep, increased irritability or emotional outbursts, problems with appetite, or increased physical aches and pains, seek an evaluation with a Dean Mental Health provider. Not sure what you need? Learn more about how to find a provider that's right for your needs.

Recommended Reading
Articles by Dean Psychologist Jocelyn Miller, PhD
• Stress, Anxiety & Depression During the Holiday Season (PDF)
• Children, Holidays & Behavior Problems (PDF)
• Mind-Body Connection & the Holiday Season (PDF)
>> More articles

Festive Dishes For Diabetics

Get Recipes:
• Baked Sweet Potato with Black Beans and Cheese
• Creamy No-Bake Pumpkin Pie

For people living with diabetes, keeping a healthy diabetic-friendly diet, and controlling blood sugars during the holidays can be challenging.

A healthy diet for diabetes isn’t much different than one for someone without diabetes. (We should ALL be choosing leaner cuts of meat, consuming 3 servings of low-fat dairy products, eating more fish, choosing whole grains whenever possible, and aiming for at least five servings of fruits and vegetables each day.)

But a person with diabetes may need to pay closer attention to portion sizes and "hidden sugars" when they eat. If you have diabetes and have questions about your specific meal plan, schedule an appointment with a Dean Registered Dietitian to discuss your concerns.

Whether you are a diabetic, cooking for a diabetic, or just looking for some healthy new dishes, these recipes are for you! The baked sweet potato recipe is a great source of fiber and vitamin A, and the dessert recipe is a low-fat, creamy no-bake pumpkin pie.

Recipes submitted by Dean Dietitian Julie McLaughlin, MS, RD, CD