The holiday season is a time for joy, family, and, of course, delicious food. However, with all the tempting treats, it's easy to feel overwhelmed and guilty about indulging. But fear not! With a few simple tips, you can enjoy the holiday season without sacrificing your health or peace of mind.
Embrace the Festive Feast
Mindful Indulgence: Instead of depriving yourself, practice mindful eating. Savor each bite, paying attention to the flavors and textures of your food.
Portion Control: Use smaller plates and bowls to help you manage your portion sizes.
Balance is Key: Don't completely avoid your favorite holiday treats. Instead, balance them with healthier options like fruits, vegetables, and lean proteins.
If you know you will be indulging in some sweets later in the evening, try to incorporate more veggies and protein (i.e. meat, greek yogurt, protein bar/shake) earlier in the day. Desserts typically consist of mainly fat and sugar (which is not a bad thing in moderation – our body uses these macronutrients for energy). This will help create more balanced macronutrients and micronutrients for the day.
Pacing Yourself:
Take Your Time: Feel like you spend hours preparing a Thanksgiving feast that everyone gobbles up in minutes? When we get excited about a big feast in front of us, that emotion drives us to eat quicker than usual. Instead, try to eat slowly and savor each bite. This gives your body time to signal fullness. Also make sure you are adequately chewing your food! This will aid in digestion and help reduce that over-stuffed feeling we all hate!
Time for Seconds? : Start with a smaller portion than you think you will want. Once you finish your plate, wait 10-15 minutes to allow your body to process the level of fullness and satisfaction. If after 15 minutes, you are still up for seconds, go for it! Listen to your body – it is totally okay to have seconds and enjoy them but can feel better mentally and physically once we ensure we are not already over-full.
Don't beat yourself up if you overindulge. One or two days of overeating will not wreck your healthy lifestyle! Drink some extra water, go for an easy walk, and practice gratitude for food that creates great holiday memories with family and friends!
By following these tips, you can enjoy the holiday season without feeling guilty or compromising your health goals. Remember, it's all about balance and moderation.
Happy Holidays!
Shannon Braun PT, DPT, SMFA,
Certified Functional Dry Needling L1,
PN Level 1 Nutrition Certified Coach
Comments