As the holidays near, so does a recipe for excessive stress and a speedy abandonment of the best intentions to avoid overindulging in tasty treats. The following quiz explores how you can anticipate holiday obstacles and make them more manageable.

1. Which of the following alternative ingredients will help you to make your holiday recipes healthier?

a.) Reduced- or nonfat dairy products
b.) New sugar "blends"
c.) Egg yolks
d.) Fat-free evaporated milk

2. Which of the following activities may help to reduce your own holiday hassles?

a.) Bake twice as many types of cookies to beat your family record . . . and improve your self-esteem.
b.) Satisfy your real hunger before you go to holiday parties by having a beverage and a light meal beforehand
c.) Make sure you're able to accomplish everything on your list by putting off exercise programs until next month
d.) At holiday parties, fill up your plate right away to eliminate the need to go back to the table

3. If you deal with stress by eating, which of these alternatives is not a healthy one?

a.) Go for a walk
b.) Soak in a hot tub
c.) Enjoy a cup of tea and a good book
d.) Have a small bowl of ice cream and skip dinner

4. Which of the following are usually successful, long-term New Year's resolutions?

a.) Eating right
b.) Starting an exercise program
c.) Saving money
d.) All of the above

5. Holidays are a time of joy and celebration, but they can result in conflict over various issues. Which of the following may be a source of conflict?

a.) Alcohol
b.) Family issues
c.) Money
d.) All of the above

The holidays are an exciting and joyful time, but they also can be a source of stress. Recognizing some of the activities and situations that cause holiday stress and having a plan for heading off these stressors will help make your holidays merry and bright.

Answers

1. A, B, D. Use egg yolks in moderation. Use egg whites instead of egg yolks if possible. Although egg yolks are high in cholesterol, egg whites contain no cholesterol and only trace amounts of fat. (University of Chicago Primary Care Group, 1995).

2. B. Attending a party on a semifull stomach will eliminate the need to eat everything in sight when you walk in the door. Corrected responses to the other choices provided in the quiz are provided here: (a.) If you usually bake 20 types of cookies, plan to bake five of a few favorites. (c.) Make sure your to-do list is realistic and includes exercise and relaxation to rejuvenate you. (d.) By taking small samples of foods that interest you rather than a full portion of everything, you may satisfy your cravings and hunger with a smaller amount.

3. D. Four reasons not to skip meals are: (1) Food is needed for energy during the day. (2) Your body reacts when meals are skipped by lowering your metabolic rate so that it uses whatever food you give it more efficiently. It actually thinks it's being starved, and refuses to use up any stored fat quickly. This is the direct opposite of what you want to happen for weight loss. (3) When you overeat in the evening (to make up for the rest of the day), your total calorie intake will probably be much higher than if you had eaten sensibly during the day. (4) If you starve yourself by skipping a meal, you can develop bad breath. The reason is that the body is burning up energy improperly and forming toxins that are released through the lungs. These toxins cause a recognizable smell of acetone. It is better to space your meals throughout the day. You'll feel so much better. (C-Health powered by MediResource Inc. – Targeted Health Solutions, 1996–2005)

4. D. While people often make New Year's resolutions about lifestyle improvements, these types of resolutions require more careful planning. Consider making them during the summer months, when you may have more leisure time available for planning and introspection. (HealthDayNews articles from Saint Louis University Health Sciences Center, news release, December 2004.) For more information on health topics in the news, visit the healthfinder® health library, www.healthfinder.gov/Library

5. D. By recognizing that holidays can bring on stress, which can result in conflicts, you can prepare yourself ahead of time to deal with one or more of these issues or others that may arise.