The one thing you can count on with the approaching holidays is there is always WAY too much food! It seems like all of our favorites, barrel towards us like a runaway train! It starts with those darn little Halloween candies and doesn’t end until New Year’s eggnog! It can feel overwhelming especially if you are trying to maintain your weight and your health goals.
The holidays can feel magical and yet bring a ton of stress. The American Psychological Society reports that 38% of people state their stress goes up during the holidays. Food during this time of year can become more than fuel for our bodies because it seems to be everywhere. Food is often the center of our celebrations with family and friends. But for some of us, food may be used to cope with emotions, serve as a distraction from stressful situations, or used as a way to fight boredom. If you are beginning to feel overwhelmed by it all, how about trying a different approach this year?
First things first, put it in perspective right now! You gain control by taking it one event at a time and having a plan. As you make your plan ask yourself, “How will I handle the urge to overeat? How will I handle those treats in the office? What are my health goals through the end of the year?” Set your intention for the season and make a plan that addresses the office, neighborhood parties and treats. When you have a mental plan, you have more control than you think.
- Create physical awareness for yourself. It can get pretty uncomfortable when we overeat, is that really what you want for an event that includes people you enjoy socializing with? Make a plan not to finish everything on your plate, but to stop and ask yourself, “am I really enjoying this?” Listen to your fullness cues; they are subtle but effective if we pay attention.
- Don’t skip meals the day of the party to save up calories. When we get too hungry it always puts us at risk for overeating, especially around foods that we love. Adding alcohol to hunger is always a recipe for not being able to control your cravings.
- Put a focus on fiber and bring it yourself! Make sure half your plate is vegetables. They are full of fiber and nutrients. Bringing a veggie tray, a new delicious vegetable recipe or a salad will give you a good starting point and keep you full.
- Don’t waste your calories by putting things on your plate that you can get at any time such as bread and butter, chips, packaged treats, or candy.
- Consider not taking a full serving of everything you’re choosing. Just choose the foods you love the most and just take a bite, I bet you find yourself satisfied.
- Don’t drink your calories. Sugared beverages and alcoholic drinks punch a hole in your calories as well as make you feel sluggish and tired. Alternate your drinks with water, sparkling water or another low/no calorie beverage.
- If the party is at your house, have the tupperware ready on the counter to dish up all the leftovers so you aren’t tempted to eat pecan pie every day until it’s gone.
- Make food secondary to the event and the people. Ask yourself what do I really want from this event? How will I put my plate together for success? If I feel nervous what else can I do besides eat? Make your plan, center it around people and enjoy the event and the conversation. If you are talking, you aren’t eating!
To sum it up, the holidays don’t have to mean weight gain and worry. Adopting healthy eating habits during the holiday season shouldn’t be about deprivation but rather making mindful choices that prioritize your well-being. By incorporating these tips into your festive celebrations, you can strike a balance between enjoying delicious holiday food and nourishing your body. Remember that moderation, portion control, and listening to your body’s hunger cues are key elements to a healthy lifestyle. By savoring the flavors of the season, creating a mental plan for your holidays and then being mindful of your choices, you can navigate the holiday festivities with both joy and good health.
Here’s to a season filled with wholesome, nourishing and memorable moments! Cheers to a happy and healthy holiday season!
A Registered Dietitian Nutritionist (RDN) has the experience and education to help address unhealthy relationships with food and put a nutrition and lifestyle plan together that is healthy for your mind and your body. Working with an RDN to improve your health through nutrition is typically a covered benefit on your health insurance plan.
Written by: Stephanie Espinoza, MA, RDN, LDN
Registered Dietitian Nutritionist
Soal Wellness | www.soalwellness.com
Phone: 602-400-5419