Have you ever realized that we are in a battle during the holiday season? A battle for our own best self! Most Americans gain 2.5-3.5 pounds annually between Thanksgiving and New Year’s Day. And nearly all of them don’t lose it, even with the later rush toward the gyms powered by resolutions. Ten years from now, that equates to an added 30 pounds.

Days are shorter and it is cold outside, making many of us reluctant to exercise outside or make a trip to the gym. It takes effort to exercise too, seemingly far less effort than it takes to sit down with a large meal or power our day with junk food. It’s my idea that we could stand the calories in moderation coupled with exercise though the period. I think the culprit is the junk food that gets eaten for various reasons in between the actual holiday meals.

I had yet another birthday this past week and one of my daughters brought me a wheelbarrow-sized tray of homemade brownies. I felt bad not eating just a few of them but having such a large batch made for a real dilemma. Thinking about all the extra food that seems to just materialize constantly during the holidays, what could I do? How can I keep my calories in check? I did a presentation just this past week to another group about the perils of junk food and much of it applies here.

Junk food includes soda, chips, candy, cookies, doughnuts, cake, pastries, some breakfast bars, liquid calories (sports drinks and specialty coffees) and more, things we grab quick. The combination of sugar and fats has been proven to be addictive. Junk food addiction is a thing, with its own withdrawal similar to drugs, caffeine, etc. Junk food addiction is considered an eating disorder, causing anxiety and depression.

Junk food is typically poor in nutrition and high in calories. It is full of high sugar, salt, saturated and trans-fat, as well as preservatives and processed ingredients. Body reactions include a spike in blood sugar, then a resulting crash (tiredness and hunger). High salt causes blood pressure issues. Junk food pushes body inflammation and decreased nutrient intake, and it also reduces a desire for whole, fresh foods. Junk food is also low in fiber which causes digestive conditions and even constipation. Other results are lower control of infection and a lower capacity for memory and learning. It raises bad cholesterol (LDL) and leads to obesity and allergies. Junk food makes up 30-35 percent of the average diet, but worse during the holiday season, traditional meals aside.

What to do? Don’t eliminate the occasional treat but pursue a flexible approach using 80-90 percent of whole or minimally processed foods. The remaining 10-20 percent can include ice cream, pie or a brownie or two. With this approach, we can enjoy the holidays or special occasions without obsessing over what we eat and potential weight gain. Grab a snack or meal filler of fresh fruit, nuts, low sugar yogurts and plenty of water.

Our heavy race schedule has slowed down after the Dec. 9 Global Contact Services Santa Run 5K at Sloan Park. There are no more races locally until the Bradshaw Rogers Financial Partners Resolution 5K on Jan. 1 at The Forum. Much different than the other races, this one is a low-key opportunity to make a commitment to oneself about a thoughtful, healthful and Happy New Year!

For a fee of just $10, participants get to run a safe course with individual timing, a left over, never been worn, race shirt from a 2023 event and plenty of refreshments. The top 10 males and females get a medal, and we’ll likely have some great door prizes.

Looking farther ahead, Salisbury’s well-known 41^st New Sarum Brewing Winter Flight races will be held on Sunday, Feb. 4. More to come on all the big news surrounding this event! Find more on these and other events at salisburyrowanrunners.org.