CMO Message: How to Improve Your Eating Habits

Whether you relish in the holiday season, dread it, or both; the one thing that’s certain is that this time of year is public enemy number one for healthy eating. All the festive cookies, candies, and holiday parties make it impossible to avoid tempting foods that you don’t see year round. While it’s important to have treats and flexibility in any healthy diet, the holidays can easily throw people off the bandwagon for months, leading to weight gain or worsening health conditions.

There is no shortage of healthy eating tips out there - control your portion sizes, load up on veggies, stay hydrated, limit alcohol, don’t let yourself get too hungry, etc. While following these tips can be helpful for maintaining your weight and blood glucose levels, it can be daunting to remember all these different strategies during the holiday season. Healthy eating boils down to the simple principle of mindfulness. Being mindful of how hungry or full you are can inform you of when you need a snack or when you should put your fork down. Having awareness of why you are eating, whether it’s true hunger, boredom, or social pressure, can help you make better choices. Knowing when you are actually dehydrated so you can grab water instead of another cookie can prevent a spike in blood glucose. And counting the number of alcoholic drinks you’ve already had can help you avoid that regrettable hangover.

In addition, if you have specific nutritional needs due to health conditions such as a diet that’s gluten-free, low sugar, or low sodium; avoid using the holidays as an excuse to indulge in foods you know you can’t have. These dietary indiscretions aren’t just a few extra calories. They can lead to inflammation, gut dysfunction, or a medical emergency if your vital signs reach dangerous levels. Even too much alcohol can lead to an abnormal heart rhythm that might require hospitalization. Food can serve as medicine but it can also be a poison if your body doesn’t react well to certain ingredients.

Lastly, food is the primary way we nourish ourselves and the people we care about in our culture. However, the spirit of the holiday season doesn’t have to be all about rich food. Celebrating can take many different forms and this is a great opportunity to explore self-care rituals, gifts or experiences that spark creativity, and foods that truly nourish you and make you feel your best.

From all of us at UnitedAg, we hope you have a joyous and restorative holiday season! We are grateful for our members who inspire us to build the most member-centric health plan for agriculture and look forward to the year ahead.

FAQs

1. What are some tips to prevent overeating during the holiday season?
   You don’t have to deprive yourself of your favorite holiday foods. Prioritize the food that you enjoy the most and choose healthier alternatives such as more vegetables or sparkling water instead of sugary beverages for the rest of the meal. Also, remember to stay hydrated, watch your portion sizes, don’t let yourself get too hungry before a holiday meal, and avoid excessive alcohol.
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2. What should I do if I overindulge during the holidays?
   While it might be tempting to fast or do a “cleanse” afterwards, focus on returning to a healthy diet full of vegetables, fiber, high quality protein, and healthy fats. These are the foods that will replenish your body and feed your gut microbiome. Also, make sure you are including physical activity in your everyday life. It could be as simple as walking after meals, which is an effective way to bring down your blood glucose level.
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3. What can I do to manage the stress of the holidays?
   The holidays can be an especially stressful and busy time of year. Make sure you are prioritizing sleep and carving out enough downtime before bed so you can decompress. Getting at least 7 hours of good quality sleep can improve mental health and resilience. In addition, keep up your exercise routine, prioritize how you spend your time, and ask for help whenever you need it. If you feel that you need additional support, Teladoc provides individual mental health care and the MyStrength program at no additional cost.
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4. How can I get more personalized nutrition advice?
   UnitedAg has a number of different options. Whether you have a chronic health condition or just want to optimize and maintain your health, members have access to 1:1 coaching through our Health & Wellness Centers. This Lifestyle Management Program is free and you can either call the Health & Wellness Centers or UnitedAg Member Services for more information. Nutrition consultations are also available through Teladoc at no additional charge.