Healthy Living

with Dr. Madelyn Fernstrom

 

Avoiding Holiday "Travel Pounds"

Welcome to the holiday eating season - that unofficial span between Thanksgiving and New Year's Day! While it seems that 3,500 calories (1 pound) is a huge number, it can be achieved faster than you think when you're in the midst of holiday travel, whether you go by plane, train or automobile. Meal-deals or a simple "coffee break" - a milk drink and pastry weighing in at 1,000 calories or more - can be a recipe for waistline disaster, especially when coupled with hours of sitting. And that's before you've even started your holiday eating.

Yes, holiday travel is stressful - traffic jams, air delays, crowded flights and family packed into the car (often going to a destination someone doesn't like!). We eat our way through a trip - and back home - for comfort, to relieve stress (it works) or for convenience (packing those gifts can take a lot of time). Who has time to worry about what to eat? It's just not a priority. But why not save those extra calories for your holiday festivities? Save now - enjoy more later. Here are some tips for helping to make the holidays healthy and light.

1. Don't Get Over-Hungry: Be a Grazer
Traffic delays often result in making mealtime unpredictable. Skipping a meal often leads to overeating - and you might end up supersizing fast food or consuming a giant sandwich. Think smaller - mini-meals every couple of hours, for example - to keep you energized and fueled during travel. Downsize to a kid's meal, or share part of a sandwich. Think before you eat, and limit calories at each eating episode. Whether it's a protein bar, or half a sandwich or some unsquishable fruit (think apples), take along some snacks for the road.

2. Think Single-Serve, Individual Portions
We're all distracted when we travel - often eating mindlessly and ignoring portion size when consuming treats from a big bag. When there's a single-serve portion, sometimes we eat the whole thing without thinking. So, whether it's a 1-ounce or 8-ounce bag of nuts, we look at both of them as a "serving." If it's there, we'll eat it. Here's a solution: Pre-pack at home using small reclosable plastic bags to create "100 calorie" snacks, or buy them pre-packed in that calorie range.

3. Stay Hydrated
It's easy to become dehydrated - especially on a plane. Dehydration leads to fatigue, and that can lead to overeating, because we often confuse hunger with thirst. Water is always the best choice - and it's available everywhere. You can get both cold and hot water to make a soothing cup of tea, hot soup, hot chocolate or a cold drink from powdered packets.

4. Keep Your Mouth Busy With A Non-Food Activity
Boredom and stress eating are a weary traveler's sabotage. Take along some sugarless gum or mints to keep your mouth busy. Chewing alone is a stress-reliever for many people. Talk or sing (if you're in the car!).

5. Carry Some Reclosable Plastic Bags
Whether you pack foods at home, buy at the airport or stop at a highway food court, reclosable plastic bags are important resources. No one needs a two-fisted turkey wrap for a single meal. Eat half, and then bag up the other half for later, or give that other half to another family member. At the airport, where it's often harder to find single-serve products, buy a large bag of trail mix or dried fruit, and divide this into mini bags for multiple servings. Downsizing works!

If you have a health question for Dr. Fernstrom, e-mail her at fernstrom@wqed.org.

 

Dr. Madelyn H. Fernstrom, Ph.D., C.N.S., is the founder and director of UPMC's Weight Management Center. She is the diet and nutrition editor for NBC's "Today Show" and is the author of The Runner's Diet. Also visit "Health Journal with Dr. Madelyn Fernstrom," a health and wellness blog at iVillage.com.