Holidays in mind, I’ve been searching for tastes of seasonal cheer from sources other than my plate or glass. My quest has landed this first cupful:
Renowned eating disorder expert Cynthia Bulik at the University of North Carolina and her team have come up with a write-on-a-note card-and-post-it list of tips to help with weight woes as the eggnog flows and the cookies get swapped.
For those who suffer from overeating, the key to getting through the buffets and parties is focusing on “weight maintenance” instead of “weight loss.” In short, forget the crash dieting before, during, or after the halls are decked. Instead:
• Do a plateless reconnaissance mission. When you get to a holiday event – especially a buffet – take a good look around without a plate in your hand, and then choose the main things you want to try.
• Don't skip meals. The “I’ll skip lunch to save up for dinner” strategy often backfires. It is much better to keep regular mealtimes even during the holidays.
• Drink smart. Ask for water and a lime twist rather than alcohol at parties. Alcohol can stimulate your appetite, which is exactly what you don't want to happen. Or alternate; a glass of wine followed by a glass of water.
For those suffering from eating disorders such as anorexia nervosa, the pressures around food (way to much all the time) and family (stuck in old ways of relating) are similar, although the means of coping (i.e. not eating or purging) differs from those who overeat or binge without purging. Some helpful advice includes:
• Go to a party with a wingman. Pick someone who is safe, to whom you can say, “This is really tough for me. I need to take a break.”
• Never go to a party hungry. Eat a decent, healthy meal before you get there so you're not tempted to binge (or feel stressed by the mixture of hunger and denial of that hunger) when you're at the party.
• Try eating for pleasure. Give yourself that holiday gift, guilt-free – even for one bite.
I would add two more items to the list:
• Start a food diary. Or just a diary. The mix of large groups of family members, alcohol, and an unsaid pressure for everything to be holiday card perfect can be especially difficult for a person who is a consummate perfectionist. Journaling can help you find your center and hold onto it when the crowds get rough.
• Reflect on positive attributes other than body size. Those who suffer eating disorders place huge emphasis on their appearance. Make a list of what you like about yourself beyond your appearance. If you have trouble, enlist family, friends, even children to help.
More holiday thoughts to come.
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