Embrace joy, not pounds

STEUBENVILLE — The holiday season is a time for celebration, togetherness and joy — but it often brings with it rich foods, ample treats, and a tendency toward a more sedentary lifestyle.

Recognizing that most adults tend to gain weight during this time, Trinity Health System, a member of CommonSpirit Health, is sharing practical, empowering tips to help the community maintain their health goals without sacrificing the festive spirit.

“A great tip for enjoying the holiday feast is to choose special foods you only get this time of year over dishes you can have any day,” Monica Paulman, a registered dietitian at Trinity, said. “This allows you to truly savor the uniqueness of the holiday meal and makes the calories you consume feel more worthwhile.”

As part of CommonSpirit Health’s commitment to healthy communities, Trinity encourages a proactive approach to wellbeing, proving that holiday weight gain does not have to be inevitable.

Trinity offered nine actionable steps the community can take to navigate the season while supporting their health:

• Move with meaning: Counter the time spent on the couch by making physical activity a family event. Even a simple post-meal walk or playing outdoors with children can help manage weight and boost energy.

• Snack strategically: Be mindful of eating simply because food is available. If you are truly hungry, choose nourishing snacks like fruits, vegetables and nuts over empty calories.

• Practice portion control: An easy trick is to use a smaller plate for meals. This simple visual cue can help you regulate your serving sizes without feeling deprived.

• Prioritize sleep: Lack of sleep (deprivation) is linked to higher levels of hunger hormones, increased calorie consumption and reduced exercise. Aim for adequate sleep to support your weight and overall mood.

• Manage stress: Chronic stress elevates cortisol levels, which has been linked to increased food intake and cravings for junk food. Find healthy ways to manage holiday stress, such as deep breathing, meditation, or light exercise.

• Focus on fiber: Dietary fiber promotes satiety and can naturally reduce total calorie intake. Incorporate plenty of fiber-rich foods like vegetables, whole grains, fruits, nuts and seeds into your meals.

• Limit liquid and dessert calories Be aware of empty calories found in alcohol, soda and sweet beverages. Flavor drinks with freshly squeezed citrus or opt for club soda or sparkling water instead of sweetened options.

• Modify your recipes: Simple substitutions can make a big difference in the calorie and fat content of holiday favorites: When baking, replace butter with applesauce, mashed bananas or pumpkin puree. Try a lower-calorie substitute like stevia instead of sugar. When cooking, flavor dishes with herbs and spices instead of butter. Substitute high-fat ingredients like heavy cream and cream cheese with low-fat or skim milk or Greek yogurt.

• Track your progress: Regularly stepping on the scale serves as a simple reminder of your health goals, allowing you to make small adjustments before significant weight gain sets in.

Paulman noted that the key is focusing on balance and mindfulness.

“It’s important to understand that mindful eating during the holidays is not about restriction,” Paulman said. “It’s about slowing down, fully enjoying your favorite foods, honoring your body’s hunger and fullness cues and most importantly, focusing on spending time with the people around you.”