Five ways to avoid holiday fatigue by eating well

Making a list and checking it twice. Wrapping things up and running around.

Getting ready for company or packing to head out of town. The holidays are happening and hectic. This is no time to dip into the doldrums because you’re get up and go got up and went. But if you’re not your peppy self, you’re not alone. Nearly half of the adults who responded to a recent Health Focus International survey said they were worried about being tired and fatigued. So should you reach for the nearest energy drink, chocolate candy bar or coffee cup? They might help rev you up for the short term, but what you might really need are some food and beverage suggestions to energize you for the long haul.

• Energize your eating. Skipping meals is like forgetting to put gas in the car. You can’t run on fumes for long and you’ll sputter to a stop. Overfilling your tank isn’t a good idea either. That’s because big meals (remember Thanksgiving?) require the digestive track to work overtime and will sap the energy you need to stay alert and on the move. Instead, eating frequent small meals every three or four hours — even the age-old practice of a breakfast, lunch, dinner and a snack — gives you sustained energy throughout the day and will help keep your blood sugar from crashing.

Eating regular meals not only helps prevent an energy crisis, it can help prevent mood swings during the stressful holidays. Feeling cranky? Try eating more fiber rich foods such as fruits, vegetables, beans and whole grain crackers. And make sure to include sources of protein in every meal, including snacks, to keep blood sugar levels on an even keel because these foods are absorbed more slowly. If you’re going to sample some Christmas cookies or other sweets, have them with a glass of nonfat milk.

Carbohydrate foods, often avoided by holiday dieters, are actually the body’s preferred source of fuel and can raise levels of the mood-elevating brain chemical serotonin. Talk about news to make bread and pasta lovers happy! Choose whole grain breads and cereals, brown rice, and whole wheat pastas, and you’ll make dietitians happy, too.

• Liquid energy. Maybe you’re feeling fatigued because you’re dehydrated. Even mild dehydration can cause you to feel lethargic and tired. It slows down your metabolism too and that’s no good during the holidays when you need it to burn as many calories as possible. Drink plenty of water or other unsweetened beverages throughout the day. And remember that fresh fruits and vegetables count toward fluid intake, too.

• Caffeine. A cup of coffee works in the short term to boost your energy and even improves mental focus. But too much too late can disrupt sleep patterns and there’s no worse energy robber than tossing and turning all night. What about tea? Well, studies show that a cup of tea, which contains caffeine and the amino acid L-theanine, can increase alertness and keep you calm. A bit of dark chocolate can boost energy levels, too. It contains caffeine and a stimulant called theobromine. If you do have trouble sleeping, avoid eating dark chocolate late at night.

• Beware the chair. It may seem like the last thing you want to do when you feel your energy flagging, but going for a brisk 15-minute walk can help pep you up. Breathing in some fresh air with a little exercise helps you feel more energetic.

• Nightcaps may lead to nodding off the next day. A night enjoying holiday cocktails may make it easier to fall asleep at bedtime, but studies show that it can have the opposite effect the second half of the night. Alcohol can prevent a deep sleep and disrupt sleep patterns leading to fatigue the next day.

If you?d like to share your healthy holiday eating tips I?d love to hear them. Please e-mail me through my Web site, www.carolynoneil.com, or visit my blog: www.dishondieting.blogspot.com.