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As we approach the holiday season, we begin to immerse ourselves in family gatherings, holiday office parties, and New Year’s extravaganzas, overindulging in the spiked eggnog, grandma’s famous pumpkin pie, and stuffed turkey. Along with all the festivities, there are also many emotions that usually come with the holiday season. These emotions can often lead to turning to food to manage stress, add comfort, pass time or even just because you are happy. Eating because we are angry, lonely, tired, bored and not even hungry can easily pack on unwanted pounds...especially when surrounded by holiday foods and treats.
This month I want to inspire you to HALT before you dig into the holiday goodies! Read more to learn what HALT means and how it can help you maintain a healthy weight while still enjoying your favorite foods!
- Stephanie
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HALT is an acronym that can help you discover WHY you are about to eat. It stands for:
H - Hungry
A - Angry or Anxious
L - Lonely
T - Tired
HALT is a tool to help enhance your ability to check in with your emotional and physical state and help prevent mindless eating.
Before digging into that plate of cookies, snacking on more candied pecans, pouring a cocktail or going for the second serving of your favorite holiday dish, HALT and ask yourself...
- “Am I Hungry?” Hunger is your body’s signal that you need nourishment to fuel yourself and ensure your body operates at its full potential. Real hunger does not come on suddenly, yet it is a gradual process and begins to increase as time goes on. When your body tells you that you are hungry, it’s time to eat and refuel with food that provides nourishment. However, be aware of the difference between hunger and other emotional reasons you might want to eat. If you are not hungry, then continue to walk through the steps of HALT and identify the reason you want to turn to food.
- “Am I Angry or Anxious?” The holidays bring the the surface a mix of emotions but being aware of the emotion can promote care for your mental and physical health. Anger and anxiety are both associated with stress and cause an increase in appetite. If anger is the root of why you want to eat, start by slowing down, taking a deep breathe and working through why you are angry. Exercise is another healthy outlet to turn to instead of food to reduce your stress.
- “Am I Lonely?” Loneliness is a common reason people turn to food for comfort, especially during the holiday season. Food, especially choices high in refined carbohydrates and sugar, send the “feel good” hormone, serotonin to the brain. This is why food and mindlessly eating can become an easy crutch and an unhealthy habit during the holiday season. Reaching out to your support system is important to talk and spend time with to help surpass the sense of loneliness, anxiety, and depressed feelings the holidays may bring.
- “Am I Tired?” The hustle and bustle of the holidays can take a toll on the mind, body, and spirit. Tiredness is also a sign of being overworked and overwhelmed and the need for rest can easily be confused with the desire for food. When you feel exhausted you crave carbohydrates to fill that void which gives you a quick energy rush but leaves you empty in nutrients and in the same restless cycle. Inadequate sleep can also interfere with your hormones, ghrelin and leptin, which can also lead to an increase in appetite. It is essential to your health emotionally, physically, and mentally to establish time each day to get good sleep and rest.
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| Brussels Sprouts and Almond Slaw |
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![brusslaw[1]](https://customizednutritionnewsletters.com/wp-content/uploads/2017/11/brusslaw1-300x187.jpg)
Recipe by Almond Board of California
Serves 8
Serving Size ⅔ cup
Ingredients:
- 12 ounces fresh Brussels sprouts, shredded
- 1 large firm pear
- ¼ cup finely chopped red onions
- ⅓ cup dried cranberries
- ⅓ cup seedless red grapes, halved
- 4 ounces slivered almonds, preferably toasted
- 3 tablespoons canola oil
- 3 tablespoons cider vinegar
- 1 ½ tablespoons sugar
- ¼ to ½ teaspoon salt
- ⅛ teaspoon dried pepper flakes
- 1 ½ ounces goat cheese, crumbled
Preparation:
Stir together all ingredients, except the cheese, in a large bowl. Gently stir in the cheese.
Nutritional Information: Calories- 209, Fat- 14g, Saturated Fat- 2g, Monounsaturated Fat- 8g, Polyunsaturated Fat- 3g, Protein- 6g, Carbohydrates- 19g, Fiber- 5g, Cholesterol- 2mg, Sodium- 132mg, Calcium- 68mg, Magnesium- 52mg, Potassium- 325mg, Vitamin E- 5mg
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“The struggle ends when the gratitude begins.”
-Neale Donald Walsch
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| More Tips for HALTing this Holiday Season: |
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Hungry: Do the holidays cause food to be on your mind constantly? Grab a nutritious snack like almonds, Greek yogurt, a cup of fruit or vegetables to hold you over until the holiday feast begins. Incorporate a glass of water with your snack to help you feel satisfied.
Angry: Does the holiday traffic have your blood boiling? Take time to reflect on the situation by journaling how the situation made you feel and how you can confront it. Go for a walk or run, scream into a pillow, paint, or turn on music and clean out that closet you have been eager to start.
Lonely: If the holidays are making you feel lonely, decorate your home, cook yourself a nutritious-packed meal, and curl up on the couch and watch funny Christmas movies. Call a friend or find someone and give them a hug. Immerse yourself into laughter by watching funny dog videos or your favorite sitcom. Attend a local group meeting, visit family or friends, or take a walk around the neighborhood.
Tired: Is the holiday season wearing you down? Set your alarm clock and take a power nap to satisfy the need to sleep, rest and, rejuvenate. Relax and enjoy a bubble bath, meditate, participate in music therapy to help you relax, or go for a walk instead of rummaging through the cabinets.
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| ABOUT SO Nutrition |  | Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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