Meet your holiday challenges armed with a plan, or at least a handful of healthy tips. Unhealthy habits are very common during the holiday season. Overindulgence is pretty typical for most people, with the numerous Christmas dinners, parties, potlucks and family gatherings you are sure to attend.
The bottom line is that we need to find balance – don’t restrict yourself from enjoying your favourite holiday foods, but indulge in moderation and do so mindfully. Here are 10 easy tips for staying healthy throughout the holiday:
DON’T SKIP MEALS
Skipping meals before attending a party can lead to overeating. Instead, before heading to the party have a healthy snack or small meal. That way you won’t be as likely that you will go overboard. The idea of “saving up” your calories prior to a holiday event can often backfire and will make it harder to control yourself. Make sure you are eating regularly, keep your energy levels up by eating healthy snacks and small meals every three to four hours. Some healthy snacks are, fruit, vegetables, cheese, yogurt or a small handful of nuts.
LOAD YOUR PLATE WITH COLOUR
Start off your holiday meal by making your plate look festive by including fruit, vegetables and salad. Aim to cover at least half of your plate. Loading your plate with colour before going to the entrees and desserts is a great way to balance out the other calorie-rich foods you will most likely be eating.
BEWARE OF BOOZE
Go easy on the alcohol. It is calorie dense, and its effects can lead to lowered inhibitions and increased food intake. Alcohol can interfere with your blood sugar by slowing the release of glucose into the bloodstream, which can lead you feeling ravenous afterwards. Stick to calorie-free drinks, such as water, tea or soda water. Treat holiday cocktails like a desert and you should be in good shape.
CHOOSE YOUR SPLURGES
Don’t completely deprive yourself over the holiday season – your willpower will eventually snap, and you’ll end up overeating. Having treats every once and awhile will not make or break your weight. Eat what you love, leave what you like. Try to fit in your holiday favorites, don’t shy away from the dishes you can’t get any other time of year, just make sure to savor a small serving (don’t go crazy).
DON’T STUFF YOURSELF
Eat until you are satisfied, not stuffed. Portion control is key when it comes to holiday meals. Gorging on calories, while fun at the moment, often makes you feel sick and bloated afterwards. Check your fullness levels while eating to prevent overindulging. Eating smaller portions will avoid the gross stuffed feeling after a meal. Don’t forget, there are always leftovers! ☺
EAT SLOWLY
Remember to enjoy your food slowly. Sit down, get comfortable, savor your favourite holiday treats and enjoy. It takes 20 minutes for the stomach to communicate with the brain that you’ve had enough to eat, so take your time.
STAY HYDRATED
Drink plenty of water, as staying hydrated controls the appetite. It is not uncommon to confuse thirst cues for hunger, so before reaching for another holiday treat, try a glass of water first. In addition, you may find that drinking water throughout your meal will help you to feel more satiated and therefore reducing the amount of food you are consuming.
KEEP MOVING
Staying active can balance out those extra holiday calories and reduce stress during this most stressful time of year. After dinner, get some physical activity. This is a great time to go for a walk and catch up with family members, or play catch or a game of basketball with the kids. Most importantly, get back into your regular exercise routine once the holidays are over.
B.Y.O. HEALTHY FOOD
If you’re attending a potluck, ensure at least one nutritious choice is available by contributing your own healthy dish. Volunteer to bring a healthy version of your favourite holiday food/comfort food. On a side note, most of the holiday season is filled with seeing friends and family, shopping, or decorating. This leaves less time to cook healthy meals. One way to combat this would be cooking meals ahead of time intended for the freezer for those unavoidable situations.
DON’T FEEL GUILTY
If you did overindulge, don’t beat yourself up. Don’t obsess and berate yourself over every unhealthy bite. Just make sure your next meal is healthy, and don’t forget about reincorporating exercise into your routine. The goal is to prevent yourself from completely letting go of good habits. Abandon those negative thoughts and give yourself permission to enjoy this holiday season free of guilt.
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