Christmas is all about giving, they say. Love, money, presents, blah blah blah. Those who battle with maintaining a slim waist might come to realize the sad truth: Christmas is also about taking. And that is lots and lots of weight, fats and sugars.
And while most Americans will picture stuffed turkeys, pumpkin pies and gigantic party puddings, Christmas fat has diverse meanings across the globe. Every culture has its staples and though some of them do encourage a healthy diet (like the Polish and Ukrainian, who consider the pre-Christmas season a time of fasting), there are some that render it impossible to stay fit (in Germany it is said that those who do not dine well on Christmas Eve will be chased by demons).
Let’s take a closer look to those customs though, shall we?
For Anglo-Saxon countries, the festive buffet has little variations, stuffed turkey being the centerpiece of the main course and plum pudding or pumpkin pie dominating the dessert. Regarding beverages, the most common sight at family gatherings and parties is the famous eggnog; a milk-based, alcoholic drink that rakes in at 343 calories per 8 fluid ounces with 19 grams of fat and 34.4 grams of sugar. Because Australia and New Zealand celebrate Christmas in the summer months, barbecue, shrimps and seasonal fruit such as strawberries also decorate the dishes.
In France, the Christmas dinner is named Réveillon, which originates from the word réveil, meaning waking. All the people who participate must literally stay awake beyond midnight (try staring at a buffet full of guilty flavors that long and exercise control – Impossible)! Dishes such as chicken and oyster gumbo, game pies, soups, soufflés and Creole specialties like daube glace are part of the main menu. Dessert consists of the traditional “La Buche de Noel” (The Christmas Log), a cream cake that comes in different flavors (chocolate, hazelnut, etc.). In Provence, there is a custom of serving 13 desserts (even if you plan to stop at one, you can be certain your family members won’t let you).
Traditionally, the 24th of December is a day of fasting for the Italians. Then, after they attend a midnight Mass they return home to the banquet that’s been in preparation throughout the day. However, nowadays there is more flexibility regarding the rules of fasting. The same does not apply for the Cenone della Vigilia (as the night-time meal is called). Regarding dishes, meat is generally avoided on Christmas Eve in favor of The Feast of the Seven Fishes, where fried eel are mostly served. In the southern Basilicata, they go for 13 Christmas courses, all including fish. Famous desserts are the soft, butter-rich pannetone and pandoro.
The Dutches have an interesting alteration for the Christmas dinner. The tradition of “gourmet”, an event that last through the evening during which people gather around a gourmet-set and use their own equipment to cook and season their food in small portions. The host is supposed to provide a variety of meats, fish and chopped vegetables. Various salads, fruits and sauces accompany every dish.
In Poland, Ukraine and Lithuania, as mentioned above, the pre-Christmas season is a time of fasting. This reaches a crest on Christmas Eve, when a ritualistic meal of twelve meatless dishes is served, and ends on Christmas Day. More specifically, the Polish fast until the first start is seen in the sky on Christmas Eve. Much like the Italians, after this is over, a giant feast called Wigilia (or the Star Supper) takes place. In Russia, the customs are pretty similar, with the difference that families enjoy their Christmas dishes in a “common bowl” to symbolize the unity they share.
In most of Eastern Europe, the traditional dish contains fried carp and potato salad. So central to Christmas is actually the carp in this area, that many families buy live ones and keep them in the water, like sheep preparing for slaughter. This makes the task of finding the proper turkey seem a lot less stressful in comparison.
In Germany, an important part of the holiday experience is a shopping trip to the Christmas markets where a special mulled wine is served, prepared with cloves, lemon, and cinnamon. As if it weren’t enough temptation to just walk through the aisles with all the delectable Christmas products. And let’s not forget the legend of evil demons chasing the non-eaters, a tale that probably makes it less of a guilty pleasure to indulge in the Christmas Stollen, a traditional German dessert that bursts with nuts and fruit.
Each country has different views and rules regarding what a Christmas festive dinner should look like. However, no matter which culture you answer to, one thing can be certain. When it comes to Christmas celebration, nobody’s a saint and each bite is drenched with sin. Especially with so many delicacies around the world, it is nearly impossible to avoid weight gain.
But why do one or two more pounds pose such a treat? A study at the National Institutes of Health found that most Americans never lose the weight they gain during the winter holidays. The excess pounds don’t disappear along with the decorations and instead add up year after year, becoming a main contributor to adult obesity.
While total abstinence is not recommended, there are simple measures an individual can take in order to both control holiday weight gain and enjoy all the delicacies.
Planning Ahead
The most effective strategy is probably planning ahead. New York psychologist Carol Goldberg, PhD, says planning ahead can help you maintain discipline in the face of temptation. “Don’t go to a party when you’re starving,” she warns. In fact, contrary to common belief, skipping breakfast or lunch in order to “save your appetite” only sets you for a pig-out. Tanya Zuckerbrot, RD, author of The Miracle Carb Diet, says it is difficult to exercise control when you’re faced with high-calorie choices. Imagine what will happen if you arrive starved!
Instead, stick to protein, veggies and healthy fats. High-protein meals bring greater satiety and help blunt hunger signals. Choices include tuna, egg whites, chicken breast, cottage cheese and vegetables. In addition, veggies increase fiber intake, which makes us feel fuller. Sneaking veggies into pasta or baked goods is a smart way to get a taste of your favorite foods and temper the urge to stuff yourself later. Healthy fats such as guacamole sauce, nuts and olive oil, especially when mixed with veggies, can also increase the feeling of satiety.
Eating Pace and Portion Control
The quicker you eat, the less time your body will have to register fullness. While it is difficult to keep a pace when you’re showered with appetizer options, putting your fork down after each bite can help keep you in control. The strategy of eating during the first half hour of the party is also a mistake. Goldberg says, “If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food.” Plus, the more air you swallow, the more bloated you’ll get (and the gassier).
If you’re a fan of chewing gums, chewing can keep you busy while socializing amongst a sea of temptations.
On the other hand, Susan Finn, PhD, RD, says “Portion control is the key.” Finn serves as chairwoman of the American Council for Fitness and Nutrition. “I don’t believe you can’t eat food that you like — even indulgences — but it is the amount you eat,” she tells WebMD.
“Limit your indulgences to small portions and only what is very sensual to you,” Goldberg says. Her personal rule on sweets: “If it’s going to have calories, it has to be chocolate.”
It’s not chocolate for everyone, of course. Which is why it would be wise to think what makes your own taste buds sing and make a list of your favorite festive foods.
“Peruse the buffet before you load your plate to avoid foods you don’t really want”, suggests obesity expert Tim Church, MD, a professor at Pennington Biomedical Research Center at Louisiana State University.
Avoid alcohol
Not only does alcohol add unnecessary calories to your diet, but it can also make you lose your inhibitions around food and eat irresponsibly. As Finn says, “It’s not just about calories but about control. If you drink a lot you, won’t have as much control over what you eat.” And if you are one of those people who feel out of place when they’re not carrying a drink, try sipping water or peppermint tea. Diet soda can cause a buildup of air which can then lead to gases, so it should be best avoided.
A clever method to control the amount of alcohol you consume is opt for tall, thin glasses instead of short, squatty ones. Studies show that people tend to pour less liquid into tall glasses.
Get Rid of Leftovers
Many of us have the bad habit to fill in our shopping carts just in case “someone pops around.” In most cases, that someone ends up to be ourselves, so we’re faced with the task to polish it all off. In fact, even when we know the exact amount of guests we’re going to have, somehow there are always leftovers.
“It’s the leftovers that do you in,” says Lauren Slayton, RD, founder of Foodtrainers in New York City.
A simple tactic to deal with this would be loading up containers to give to friends and family as they leave.
Other small tactics include online grocery shopping, so you’ll choose only what you want and avoid being tempted by the various tastes in supermarket aisles. Also, try to have workout sessions in the morning as it will help set your day long behavior. Last but not least, practice willpower. Indeed, the temptations are endless, but in the end of the day, it is your body. You are the one in charge to keep it healthy and fit.