Don't Let the Holiday Blues Derail Your Diet
Keep your good cheer (and your weight-loss plan) intact
After you've had that holiday treat, get moving, advises Sheah Rarback, MS,
RD/LD, a dietitian with the University of Miami School of Medicine.
"Have that one cookie, then take a walk," she says. "You're
indulging the urge, plus getting double endorphins from the cookie and the
Walking also mutes cravings that come from boredom, Rarback tells WebMD:
"If you get out and walk, you won't crave food as much."
Exercise is a major weapon against both the holiday blues and holiday
binges, she says. "Both food and exercise increase the level of feel-good
brain chemicals, which makes you calmer and decreases anxiety," she
The typical comfort-food meal -- high in carbohydrates with a little protein
-- is an excellent feel-good combination (the protein helps keep you feeling
full longer), Rarback adds. But "comfort" doesn't have to mean
Rarback's list of healthy comfort foods:
- Whole-grain bread with a slice of turkey
- A glass of milk
- Food rich in omega-3 fatty acids, such as cold-water fish (like salmon),
nuts, and flaxseed
- Chocolate, which has theobromine and caffeine for a mental boost, plus
phenylethylamine to stimulate the nervous system and, possibly, produce
positive feelings. You don't need a lot, half an ounce or 3-4 Hershey's
- Protein for breakfast. "Sometimes people feel sluggish in the morning
and have trouble getting going," says Rarback. "Don't have a big bowl
of cereal, bagel, or toast. Have a protein meal for breakfast, like yogurt or
Beat the holiday blues by working these into your diet, says Rarback:
"They're good for you all year, but if you feel prone to holiday
depression, make sure you're getting enough."
Also, graze -- don't binge -- to keep the holiday blues away, Rarback tells
"Instead of eating huge meals that make you sluggish, eat small meals so
you'll have steady blood sugar levels throughout the day," she says.
"Instead of feeling stuffed, you're always fueling. Portion control is
important, but if you stay satisfied, you won't get super hungry and won't give
in to binges."