Eating well during the holidays is HARD! From the thanksgiving dressing and pumpkin pie to the Christmas cookies and eggnog, it is hard to not overindulge in your favorite foods. I know it is for me! I could eat my weight in Christmas cookies, all in 1 day.
During this season, I often get asked, “How do I stay healthy all while enjoy my favorite foods during the holidays?” So I thought I would share my top strategies on how to do just that. I believe part of eating well is enjoying your favorite foods. I also believe you can do this and still make decisions that keep you healthy and feeling your best throughout the holidays.
Here are my top 5 strategies for eating well during the holiday season:
1. Eat every 4 hours throughout the day
-Why it is important
It stabilizes your blood sugar
It helps control your sugar cravings It supplies your body with quality energy throughout the day
-How to implement it
Start your day with a quality breakfast. Studies show eating breakfast prevents overeating later in the day. Examples: -Omelet made with 1 egg and 2 egg whites, spinach, onions, peppers, herbs and fruit
-1/2 cup oatmeal with 1 tablespoon peanut butter, 1 tablespoon chia seeds, and 1/2 cup raspberries
-Protein shake - 1 cup unsweetened almond milk, 1 cup spinach, 1 scoop protein powder, 1/2 cup blueberries, 1 tablespoon chia seeds
2. Eat protein and fiber at each meal and snack
-Why it is important
It fills you up so you don’t over eat at the holiday table or mindless eat during those holiday parties Studies show eating protein and fiber at each meal will help curb your cravings and empower you to eat proper portions of your favorite holiday foods It helps your body detox from all those delicious holiday foods
-How to implement it
3. Apply the 80/20 principle
Eat a high protein/fiber snack before walking into a party. Examples: -A handful of almonds
-Apple with 1 tablespoon nut butter
-A Greek yogurt
-A couple of slices of turkey wrapped around avocado slices
-Baby carrots and hummus
-Why it is important
To help you enjoy your favorite foods in moderation all while supplying your body with nutrients it needs to function optimally
-How to implement it
Arrange your plate: 1/2 plate your plate should be vegetables/fruit, 1/4 of your plate should be lean protein foods, and reserve the last 1/4 of your plate for your favorite holiday food
Eat your indulgent foods towards the evening when you won’t be tempted to eat those foods throughout the whole day
Use a small plate - studies show people will eat 31% more if using an oversized bowl or plate compared with a smaller version.
4. Wait 5 minutes
-Why it is important
To empower you to make wise decisions and put proper portions on your plate To help you stop eating when you are full
-How to implement it
Wait 5 minutes to allow all the food to be on the table before making your selection Studies show that people who make their choices all at once eat about 14% less than those who keep refilling their plate
Take 5 minutes to look at the entire buffet before making your selection
Wait 5 minutes after consuming the food on your plate to see if you are really hungry before going back for seconds. Research has shown that when faced with a variety of foods with different tastes, textures, smells, shapes, and colors, people eat more―regardless of their true hunger level. Taking some time will help you assess if you are really hungry. Ask yourself “Do I really want this?” If you realize you are full, pop a sugar free mint in your mouth for a fresh palate.
5. MOVE
-Why it is important
Allows you a few extra calories to enjoy that slice of pumpkin pie
Releases endorphins that make you feel good and manage holiday stress
Empowers you to eat less later in the day. A study showed that people who performed moderate to intense exercise tend to eat less later in the day
-How to implement it
Get up for a morning jog or a workout at home
Perform a few 10 - 15 minute bouts of exercise throughout the day
Take a long walk with your family and friends after your holiday meal
Hopefully one or all of these strategies will help you feel your best and enjoy your favorite foods during this holiday season!