The holiday season can be a difficult time of the year to stick to a healthy eating plan. From the holiday parties, holiday dinner, Christmas baking, and stress eating, it can feel like you’re fighting an uphill battle. Here are some tips for fighting the holiday bulge and keeping your healthy eating on track this season:
Keep your blood sugar stable:
Make sure you are getting some fat and protein with your meals
Aim for at least 1/2 of your plate to be vegetables
Limit or avoid your grains (pastas, breads)
Caution the sauces/ condiments (sugar likes to hide in these)
Stay hydrated and avoid sugary drinks
Limit alcohol intake and avoid sugary cocktails (with juices, syrups etc.). I’m all for a little champagne every once and a while and don’t over do it.
Practice eating with awareness and don’t be afraid to “say no” when food or beverages are being offered
Prioritize time for exercise
Prepare ahead of time:
If you are staying with family/friends offer to bring a meal. This helps to take some stress off the host and ensures you get a meal that is in line with your dietary requirements.
Offer to bring a healthy appetizer to the holiday party
If you’re unable to bring your own food, consider eating a meal before you leave. With a full belly you’ll be less likely to be nibbling away on food that you normally wouldn’t eat.
If you are someone who enjoys sharing holiday baking every year, consider a healthier recipe alternative or a small gift instead. It could be as simple as a card with why you are grateful to have that person in your life or a fond memory you share with that person.
Even though it is no one else’s business why you are or aren’t eating certain foods, you may want to have a simple answer prepared for. I always tell my patients to use me as their quick answer. “ My ND recommended it to help improve my _____.”
Do something every single day to help actively manage your stress (journalling, enjoy a cup of tea solo or with a friend, yoga, read, get outside, exercise class etc.)
Take time to rest
Indulge when you need to but not foods that make you feel ill
Be kind to others and respectful of where they are at in their own health journey
If you feel you need some additional support for mindful eating, identifying those triggering foods or environments that cause you to lose control and/or kicking those sugar cravings, you can book an appointment by clicking the link above or contacting me directly.
Yours in good health,