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From Christmas cookies to New Years parties, indulgent food and drinks are a big part of the holiday season. But over-indulging can leave you feeling unhealthy, struggling with low energy, and can lead to undesired weight gain. 

Doctors warn that the extra pounds we pick up this time of year can increase our risk of heart disease, diabetes, and other ailments. Fortunately, you can still enjoy seasonal festivities with your loved ones and take care of your health by following these easy do's and don’ts.

Do:

Plan ahead

Holiday parties are a lot of fun, and it can be easy to overeat when you’re surrounded by treats. Plan ahead and eat a small healthy meal beforehand so that it’s easier to have a few treats without going overboard.

If you're tasked with bringing a dish, make it a healthy one so you can be sure you'll have at least one nutritious item to choose from; for example, vegetable sticks with hummus dip. Your friends will thank you! 

The holiday season can feel frenzied and busy, take some time now to prep easy healthy grab and go food for yourself, and have healthy snacks ready in your pantry. 

Prioritize your plate.

doctorWhen you load up your plate, give the most space to vegetables and fruits, followed by meats and carbohydrates.

For drinks, try to limit your intake of alcohol, which is full of empty calories. Sip water with your meal instead. Alternate alcoholic beverages with a glass of water, and you’ll prevent hangovers too! 

Focus on the long term

Building healthier habits takes time, don’t put too much pressure on yourself!

If you would like help building healthier habits, West Hawaii Community Health Center’s Live Healthy group can help! This program is a FREE and fun introduction to a variety of health topics, including diabetes prevention and management, healthy diet, fun exercise, and more! Contact Loren at LDLindborg@westhawaiichc.org to learn more. 

Don’t:

Skip meals.

When we feel like we’ve overdone it, it may feel tempting to skip a meal, but in the end this is more likely to leave you hungry and vulnerable to overeating later. 

If you’re tempted to skip, have a filling healthful meal instead, like a big veggie-filled salad with grilled fish or chicken. You’ll thank yourself later! 

Deny yourself all treats.

Completely avoiding foods you love and enjoy is unrealistic and sets you up for failure. The key is to limit portions. Allow yourself one indulgence per day and focus on enjoying it mindfully. Don't watch TV or scroll social media while you eat; pay attention to the smell, taste, and texture of the food so that you really enjoy it. 

Stress about your eating. 

Be compassionate toward yourself, and don’t let your worries about food overwhelm you or prevent you from enjoying the season. Remember that changing habits takes time, and there are resources available to help.

If you would like help building healthier habits, West Hawaii Community Health Center can help. Their compassionate team offers comprehensive integrated medical, behavioral, and dental care. Located throughout West Hawaii, with facilities in Kealakekua, Kailua-Kona, Kealakehe, and Waikoloa Village, they treat patients of all ages. Visit their website for a full overview of their offerings. To schedule an appointment, call (808) 657-0844.

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