Last January, a new patient came to see me for a nutrition consultation.
Karen, 36, a nurse and mother of two small children, was disgruntled over a
recent twelve pound holiday weight gain. She was particularly annoyed because
she had avoided situations that might have enticed her to overindulge. As we
came to find out though, stress was the culprit that caused her overeating
and subsequent weight gain.

"I felt like I was on an emotional roller coaster from the week before
Thanksgiving until the New Year," explained Karen. "At times I felt panicked,
like I wouldnít get everything done. Almost instinctively, I reached for
cookies or chocolate to calm myself." And calm herself she did, using food
as her tranquilizer.

Karen's situation illustrates a classic case of stress-induced
overeating. Now that she's made the connection, her coping strategies for
this holiday season are quite different.

How Do You Feel? What Do You Need?

Karen conquered stress eating by pumping up her self-awareness skills.
According to Laurel Mellin, M.A., R.D., author of The Diet-Free Solution
(ReganBooks/HarperCollins, 1997), strong self-nurturing can cure a weight
problem, regardless of the cause. And as Mellin puts it, "Nurturing isn't a
trip to Tahiti. It's an intimate, internal process."

During the busy holiday season, when tension starts to mount, do a "feelings check"
several times a day. Mellin calls this "going inside," and
if you dig deep enough youí'l uncover a true feeling such as guilt, sadness,
anger, loneliness, perhaps fear. Acknowledge the feeling, sit with it, let it
rise up and naturally subside. Then ask yourself "What do I need?" For
example, if you feel lonely, instead of reaching for food to numb the
feeling, call a friend for a warm conversation.

Karen eventually learned, through self-awareness training, that she
harbored feelings of anger toward her husband. She perceived that the brunt
of the holiday responsibilities - Christmas shopping, baking, gift-wrapping,
party planning - fell on her shoulders. But unaware of her true feelings, she
grabbed food to quell her uneasiness.

Karen finally acknowledged her anger and confronted her husband. In a
caring, assertive manner, she explained her feelings and asked for help with
the holiday activities. Now she's primed to handle the stress of this
holiday season without using food as an external solution.

Desperately Seeking Serotonin

What if you go through the self-awareness cycle of "How do I feel...
what do I need" and find yourself still clamoring for something to eat?
According to Judith Wurtman, Ph.D., author of The Serotonin Solution
(Ballantine Books, 1997), cravings for sweets and starches probably signal a
true biological need for those foods at that time. Dr. Wurtmanís research at
The Massachusetts Institute of Technology centers around a brain chemical
called serotonin, which works to calm and stabilize moods. Under stressful
times (a marathon shopping trip at a crowded mall), our brainís ability to
make serotonin is impaired. As serotonin levels plummet, anxiety mounts.
Subtle signals are sent out, and you feel an impulse to eat something sweet.
In fact, eating sweets or other carbohydrates restores serotonin levels,
thereby easing anxiety, according to Dr. Wurtmanís research. What if you
ignore the signals? They intensify, setting the stage for a full-blown eatingbinge.

Mary Beth, 42, a teacher and mother of three boys, confirms Dr.
Wurtman's food-mood theory. "Cravings hit me most often mid-afternoon. The
desire for something sweet is overwhelming... the urge consumes me. The
thought of eating a food like tuna fish to quench the craving is absurd. I
must have sweets."

Mary Beth learned how to manage her carbohydrate cravings without
bingeing. According to Dr. Wurtman, just 45 grams (about one and a half
ounces) of carbohydrate is enough to restore brain serotonin levels - that's
the amount in three small Christmas cookies. But there's a catch to this
strategy: It takes thirty minutes for the calming effect of serotonin to kick
in. Once it does, you feel calmed and soothed for about three hours, or just
long enough to hold you until the next meal.

As a preventative measure, don't forget to regularly nourish your body
with wholesome foods. Exploit the natural sweetness of vegetables and whole
grains when cooking. You just might thwart those pesky sweet cravings for
good!

Rev Up The Relaxation

During the hustle of the holiday season, it's extra important to relax
and restore. Otherwise, how will you muster the energy to shop, entertain,
rejoice and celebrate? When tension climbs, try these spirit soothers to get
back in balance.

Aromatherapy

Scents such as lavender, clary sage, sandalwood, Roman chamomile and
rose not only smell heavenly, they have calming properties as well. The pure,
essential oils of these botanicals have been used for over 5000 years as one
of mankindís first medicines. But their mode of action is not merely
folklore, it's grounded in science: Tiny molecules of the plant oil enter the
bloodstream through the mucous membranes of the nose or mouth, or through the
skin. The molecules travel to the brain causing an instant emotional response.

Try a few drops of an oil such as lavender in a warm bath, or use in a
diffuser in your home or office. Feel yourself relax! If you do choose to
indulge, be aware that many of the aromatherapy products on the market
contain synthetic chemicals and preservatives which neutralize the
therapeutic benefits. Invest in pure, high quality oils to reap the rewards,
and learn how to properly use them.

Massage Therapy

What could feel better than a relaxing massage during the hecticholidays?
Studies show massage therapy zaps stress by activating your body's
parasympathetic nervous system, which causes your body's rhythm to slow down.
Muscles relax, heart rate settles, blood pressure lowers, your breath becomes
deeper, and you feel calm and tranquil. On top of that, a 1996 report in the
International Journal of Neuroscience showed regular massage boosted immune
function in the studyís male subjects.

You know the benefits of massage therapy. But are you still reluctant?
Modern massage therapy is a recognized healing art, and therapists are
trained and licensed professionals. If you decide to treat yourself to a
relaxing massage, expect the session to proceed something like this: After
assessing your physical condition and medical history, your therapist will
ask you to privately disrobe and cover yourself with a towel or gown. If
there are any areas of the body you would prefer not to include in your
massage, be sure to let your therapist know. Other than that, follow your
therapistís instructions, get comfortable, and relax as completely as
possible. The time is yours to enjoy.

Herbal Teas

Cheryl, 28, a waitress and mother of a ten month old daughter,
discovered that natural herbs help her de-stress during the holidays. Her
strategy? She carries chamomile tea bags in her purse during her Saturday
forages to the mall. When she feels the tension rising, she finds some hot
water and takes a tea break. "The tea calms me," says Cheryl. "And once I'm
calm, I lose the urge to grab a big cinnamon roll."

According to Michael Tierra, C.A., N.D., author of The Way Of Herbs
(Pocket Books, 1990), chamomile, valerian, passion flower, catnip and lemon
balm all have calming properties. However, rather than using commercial tea
bags which tend to make a weak tea, Tierra suggests making an infusion from
dried or fresh herbs. He recommends one ounce of dried herb (double if using
a fresh herb) per pint of water. Steep ten to twenty minutes in a tightly
covered container with water that has just been brought to a rolling boil.
Medicinal teas are strong, so flavor with honey or a cinnamon stick and enjoy.

Author Jackie Shank, M.S., R.D., is a nutrition consultant in
St.Augustine, Florida. She can be reached at (904) 826-4307.