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When faced with last minute gift shopping stress, changing weather, and hectic family visits, it's common to turn to your two best friends for comfort during the holidays — Ben & Jerry’s. While the holiday season may cause you to indulge in your go-to comfort foods, experts advise that mindful eating should also have a seat at the table. Unless you’re including nutrient-dense foods on your plate, excessive eating around the holidays may actually hurt you in the long run, Dr. Eva Selhub, a physician specializing in mind-body medicine, tells TODAY.com. that weight gained during the holidays is usually not lost and can even account for more than 50% of total weight gain throughout the year. This can increase the risk for heart disease, diabetes, respiratory issues and more. Fortunately, there are ways to still enjoy your favorite treats without long-term health consequences. People are most likely consume large amounts of high-calorie foods while exercising the least during the fall and winer, . That's in part because the holiday season sends a message to our bodies to eat a lot simply out of habit, Joan Salge Blake, registered dietitian and professor at Boston University, tells TODAY.com. “We all were born with a unique desire for sweets, but there’s also a psychological and physiological thing going on,” Blake explains. “The psychological is the memories and habits. When the holidays come around, it’s just all these memories of wonderful food.” Celebrations, such as Thanksgiving, Christmas and New Year's, where sugary drinks, desserts and alcohol are front and center, beckon our bodies to participate and also release certain hormones, Selhub notes. “The excitement and the nervousness that comes around both create cortisol and adrenaline release,” Selhub says. Cortisol is the hormone in the body that is directly responsible for handling stress. When stress hormones are released, the body then has to cope with the heightened excitement or anxiety. “So, if you don’t have coping mechanisms put into place, you’re going to go to the one that’s easiest, which is food,” Blake adds. Alongside the release of stress hormones, another culprit for increased food cravings during the holidays can be a lack of sleep. “When you don’t sleep, there is an increase of a hormone called ghrelin. It’s known as the hunger hormone,” Blake says. After you eat your favorite winter treats or comfort foods, you may experience temporary stress relief, followed by fatigue or even increased anxiety. “Food is a coping mechanism, and it does relieve stress. It’s just what we call maladaptive,” Selhub explains. Maladaptive coping is when the body responds to stress by using ineffective strategies, such as substance use, to handle difficult emotions. Selhub says food can act like a numbing agent. “Eating is helping me cope, but it’s not actually solving the problem of why I’m anxious. I’m just coping and ignoring," Selhub explains. shows that consuming foods you love can raise dopamine and serotonin levels in the brain, temporarily turning off your stress responses and enabling you eat more. However, while the body’s stress response may be turned off, the underlying cause of the stress is still present. Selhub recommends habits like meditation, breathing techniques, walking and mindfulness practices to keep yourself feeling balanced through the holidays and other stressful periods. You don’t have to sacrifice your favorite holiday foods in order to keep your mind and body healthy this time of year. In fact, the experts say the goal shouldn’t be to completely ignore your cravings but rather to integrate the foods you want into your daily nutrition goals. Here are some tips to satisfy your cravings in a healthy way this holiday season. Instead of numbing the body through maladaptive coping mechanisms, nurture your body with stress-relieving activities. Meditation, counseling, spending time with loved ones and going for walks are all activities that can help us feel more nurtured. “It’s not necessarily going to take the craving away, but it’s going to soften it,” Selhub says. Food swaps that are enjoyable but also nutrient-rich are key to controlling cravings. “Let’s take what Mother Nature has given us for sweets, and that’s fruit. So let’s make ... dessert more fruit based,” Blake suggests. Chocolate fondue with an accompanying fruit platter is a great way to enjoy a sweet treat at a holiday party with a nutritious base. To top it off, try Greek yogurt instead of heavy or whipped cream. “It’s full of fiber and water because of the fruits there, so (it's) more likely to fill you up before it fills you out, but you still have that sweet chocolate taste," Blake adds. Vegetable chips that you can pop into the air fryer with very little oil are also a great substitute when looking for something salty. When you enjoy less nutritious food over the holidays, do so with intention and savor it to help delay future cravings, the experts say. “Savor the smells, the taste, the aromas, the experience,” Selhub advises. “Eat it mindfully and ... enjoy it. Shame is going cause just as much inflammation as the food.” Being mindful around the holidays also means not skipping meals, which helps you more easily control your hunger. “We don’t want to skip meals because when your blood sugars go down, there’s a need to bring them back up with carbohydrates or a grab-and-go (snack),” Blake says. “Those food choices are most likely not going to be the most healthy.” Adequate sleep can help you control cravings. shows that a good night’s sleep can increase satiety, or feeling full and satisfied. Instead of counting calories, prioritize finding joy in celebrating the holidays with beloved friends and food. “The first thing that I like to tell people is don’t shame yourself,” Selhub says. “And don’t be looking at calories because that's just going to make you feel worse, (and) then you’re back in the cycle.” Instead of putting yourself down for craving comfort food, look for ways take in the deliciousness of the season, in moderation. “This is grandma’s pecan pie. For goodness gracious, enjoy it,” Blake quips. Laney Broussard is an East Coast Page at NBCUniversal currently working with the TODAY social team.
Jim Harbaugh, Justin Herbert and the Los Angeles Chargers celebrated in the locker room Saturday after they wrapped up a playoff spot with a 40-7 victory over the New England Patriots. But even as they realized one goal by making the postseason, Harbaugh tried to keep things focused on the road ahead by stressing: “There's more to do.” The Chargers (10-6) go into the regular-season finale at Las Vegas knowing they will be at least the AFC's sixth seed and avoid a trip to Buffalo for the wild-card round. Los Angeles currently is in line to face Baltimore in a Harbaugh Bowl rematch, but it has an outside shot at the fifth seed and a trip to Houston if Cincinnati beats Pittsburgh next weekend. While Harbaugh credited his players for the turnaround from five wins last year to double-digit victories this season, Herbert gave most of it to Harbaugh and first-year general manager Joe Hortiz. “They have done such a great job of getting the right guys here. You look in the locker room and everybody plays for each other,” Herbert said. “(Harbaugh's) a competitor, and he wants to win no matter what it is. It definitely shows, and it’s the way everyone fights for him, wants to play for him, and respects him.” Harbaugh is the fifth coach in NFL history to win at least 10 games in his first season with two teams. He is also the eighth to make the playoffs in his first season with two teams. Los Angeles Chargers head coach Jim Harbaugh listens to a reporter's question during a news conference following an NFL football game, Saturday, Dec. 28, 2024, in Foxborough, Mass. Credit: AP/Robert F. Bukaty “Very little to do with me. If it goes right, then it’s our players. They’re doing a great job. It’s gone bad a couple times. That’s on me,” he said. “I’ve been drinking the Kool-Aid here from day one, I can’t give enough credit to Derwin James, Justin Herbert, and those two in particular. And Khalil Mack and Rashawn Slater. I mean, stalwarts. Brad Bozeman has come in. He’s been a stalwart. There’s a bunch. There’s probably, like — I counted it up early. There was maybe 15, 15 stalwarts that we had, and it’s grown since then.” Even though the Chargers are 3-5 against teams with winning records at the time they've played them, they are 7-1 against teams that were at or under .500. Four of those wins against opponents with losing records have come by at least 17 points, the first time since 2017 the Bolts have won that many games by as big a margin. Since halftime of their Dec. 19 game against Denver, the Chargers have outscored the Broncos and Patriots 61-13 over six quarters. “That’s the type of football we want to be playing in December, January, and hopefully on. That’s the type of football you want to be playing, especially in these big games like that. It was really good to see,” Herbert said. Los Angeles Chargers quarterback Justin Herbert celebrates during the second half of an NFL football game , Saturday, Dec. 28, 2024, in Foxborough, Mass. Credit: AP/Robert F. Bukaty What’s working Offensive coordinator Greg Roman has said throughout the season it's tough to use the full playbook when the Chargers have short drives. They came into Saturday's game ranked 26th with only 23 possessions of at least 10 plays, but they had four against the Patriots, leading to three touchdowns and a field goal. It was the first time since Week 10 last season against Detroit they have had at least four drives of double-digit plays. What needs help Kickoff return coverage. The Chargers have allowed nine kick returns of at least 30 yards, eighth most in the league. New England's Alex Erickson had three returns for 90 yards, including 34 and 31 yards. Stock up RB J.K. Dobbins was activated off injured reserve and provided a boost to the offense with 76 yards on 19 carries and a touchdown. Dobbins, who missed four games due to a knee injury, has set career highs in scrimmage yards (983) and rushing yards (842) in his first season with the Chargers. Stock down WR D.J. Chark was targeted four times but didn't have a catch. Chark was signed during the offseason to provide experience and speed to a young receiver group. However, he missed the first half of the season with a hip injury and has played sparingly since his return. He has three receptions on the season. Injuries Three starters — RB Gus Edwards (ankle), LB Denzel Perryman (groin) and OG Trey Pipkins (hip) — were inactive. WR Joshua Palmer (heel) and DB Elijah Molden (shin) were injured in the second half. Key numbers 77 and 1,054 — Receptions and receiving yards by Ladd McConkey, both records for a Chargers rookie. 5 — Consecutive seasons by Herbert with at least 3,000 passing yards and 20 touchdown passes, tied with Peyton Manning and Russell Wilson for the most to start a career. 2 — Sacks by Derwin James Jr. against the Patriots, the first time in the safety's seven-year career he has had multiple sacks in a game. What’s next The Chargers go for their first season sweep of the Raiders since 2018 in the regular-season finale.
The record will show that tight end Trey McBride had a great season, Marvin Harrison Jr. has a promising future, the Cardinals' defense played over its head for much of the year and Arizona was almost a good football team in 2024. Key word — almost. A frustrating stretch continued on Saturday when the Cardinals (7-9) lost 13-9 to the host Los Angeles Rams. Arizona was pushing for a go-ahead touchdown in the final minute, but Kyler Murray's pass took an unlucky bounce off McBride's helmet and LA's Ahkello Witherspoon made a spectacular grab for the interception, snagging the ball just before it hit the turf. “I think we can compete with anybody, but again, that doesn’t count,” second-year coach Jonathan Gannon said. “It’s about winning and losing, you what I mean? I just got to do a better job, but I know they’re doing the right things.” The Cardinals did a lot of things right against the Rams. Despite being eliminated from the postseason, Arizona competed hard. Murray completed 33 of 48 passes for 321 yards and a touchdown — but also had two interceptions. McBride caught 12 passes for 123 yards, including his first TD catch of the year. Harrison had one of his best games with six catches for 96 yards. “I’m going to choose to be positive about it,” Murray said. “I see a light at the end of that tunnel. I think we’re a couple plays away, a couple of plays away from being a 10-win team or right where we want to be, going to the playoffs or winning the division.” Arizona Cardinals quarterback Kyler Murray loses his helmet on a play in the end zone during the first half of an NFL football game against the Los Angeles Rams, Saturday, Dec. 28, 2024, in Inglewood, Calif. Credit: AP/Alex Gallardo The Cardinals' defense played well for most of the game, limiting the Rams to 257 yards. But in the end, it was another loss. The Cardinals have dropped five of six after starting 6-4. “I know we’re close, man, and I know it’s hard to see that,” Gannon said. “For me, that’s hard to take on the chin but we’ll get better from it. We’ll get better.” What’s working The Murray-to-Harrison connection was much better on Saturday, producing several big plays. Gannon challenged Harrison to be more physical against opposing defensive backs last week, and the receiver responded, looking much more like the player the Cardinals expected when they selected him with the No. 4 overall pick. Arizona Cardinals head coach Jonathan Gannon answers question after an NFL football game against the Los Angeles Rams, Saturday, Dec. 28, 2024, in Inglewood, Calif. Credit: AP/Alex Gallardo “I think the physicality of it, coming from college to the league, guys don’t realize how physical you can be when you get to the league,” Murray said. “He's going to be big time.” What needs help After doing a great job of taking care of the ball over the first 11 games, Murray has thrown seven interceptions over the past five. A few of those came in late-game situations when he had to take a chance and force a pass, but it's still not a good trend. Stock up McBride had his third 100-yard game of the season, showing sure hands and fighting through contact for extra yards. The third-year player has 1,081 yards receiving this season, becoming just the second tight end in franchise history to exceed 1,000 yards. The other was Hall of Famer Jackie Smith, who had 1,205 yards in 1967. He has 104 catches and is just the 10th tight end in NFL history to top 100 in a season. Stock down Arizona's special teams have been very good for most of the year, but Los Angeles' block of an extra point attempt by Chad Ryland in the third quarter proved costly. If the Cardinals had trailed by three points on the final drive instead of four, they would have had the option of kicking a tying field goal in the final minute. Injuries RB James Conner tried to battle through a knee injury against the Rams, but gained just 4 yards on the ground. His status for the season's final game is uncertain. LB Joey Blount (ribs) and CB Elijah Jones (ankle) were inactive. Key number 822 — Harrison's receiving yards on the season. That ranks third for a rookie in franchise history behind Anquan Boldin (1,377 in 2003) and Frank Sanders (883 in 1995). Next steps Arizona's final game will be at home on Sunday against the San Francisco 49ers, who are also eliminated from the playoff race.Smokers who quit for a week could save a day of their life, experts say
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