How to Stay Healthy and Satisfied
Without Sacrificing the Fun
Now that Halloween is over (although Christmas decorations were in the stores before then) and with Thanksgiving in a few days, many of us look forward to the gatherings filled with festive cheer and delicious food. Yet, maintaining healthy habits can feel daunting when faced with a banquet of tempting dishes. The good news is that enjoying the season doesn’t mean you have to abandon your health goals. This guide shares practical strategies to help you indulge mindfully while staying healthy during the holidays.
Embrace Mindful Eating
To make the most of your holiday meals, start by embracing mindful eating. This practice involves being fully aware of your food as you eat it. If you're like me, you graze aimlessly at buffet-type settings, and if you're near the food, you'll eat it - even if you're not hungry. So, that's why mindfulness is a top focus... focus on the mix of flavors and textures on your plate, how many plates you'll have, and actually using a plate. Imagine sitting down to a rich pumpkin pie after savoring a beautifully roasted turkey.
Try these tips:
Use a plate - a smaller one, if available.
Chew sssllloowwwllyyy and take small bites to enjoy the taste.
Put your fork down between bites to give yourself time to appreciate the food.
Focus on the people you're with and the love you feel when you're with them.
Studies show that when we eat mindfully, we tend to consume 20% fewer calories compared to when we eat on autopilot. This means you can enjoy your favorite dishes without feeling overly stuffed.
Divide Your Plate
The holiday spread can be overwhelming, but creating a divided plate into desired portions can help you navigate it. Aim to fill half your plate with colorful vegetables, such as Brussels sprouts, green beans, and roasted carrots. Next, fill a quarter with lean protein, like turkey or fish, and the remaining quarter with your cherished holiday sides, like sweet potato casserole, whipped cream fruit salad, and a biscuit.
This approach not only boosts your nutrient intake but can also help limit your consumption of calorie-dense foods. Research indicates that adding more vegetables to your diet can lead to weight loss of about 1-4 pounds over the holidays.
Stay Hydrated
Between the festive beverages and rich foods, it’s easy to neglect hydration during the holidays. Drinking water is crucial for controlling hunger and maintaining energy levels. Aim for at least 8 glasses of water daily, especially before meals.
To make hydration enjoyable:
Consider fruit-infused flavored water with slices of lemon or lime, or berries.
Drink a glass of water before each meal to help curb your appetite.
Proper hydration can reduce your calorie intake by up to 10%, making it easier to stick to your health goals.
Bring a Healthy Dish to Share
One way to ensure you have healthy options during gatherings is to bring a dish yourself. I have a friend that asks if she can bring anything, and even though I say no, she does anyway. We gladly ate what she brought! This gives you the chance to present something delicious and nutritious. You might try preparing a vibrant spinach salad with chunked apples, pomegranate, walnuts and Dijon mustard vinaigrette.
By contributing, you not only provide a healthier choice for yourself but also encourage others to explore lighter options. A well-prepared dish can inspire hosts and guests to think about health during the feast.
Practice Portion Control
Portion control is vital during holiday meals. Instead of heaping your plate with food, take smaller servings of various dishes, allowing you to sample everything without overindulging. On that quarter of a plate for the sides, one serving spoon size of each is perfect to enjoy the deliciousness. And, make sure they're your favorites. Don't waste extra calories on foods you don't love.
And, by using that small plate you trick your brain into feeling satisfied with less. Research shows that people who use smaller plates tend to consume about 30% fewer calories. It’s an effective strategy that allows you to enjoy a range of flavors while managing your intake.
Don’t Skip Meals
It might seem smart to skip meals before a big feast to save calories, but this often leads to unwanted consequences - like being REALLY hungry! Arriving hungry can push you to overeat, exhibit less self-control and make unhealthy choices.
Instead, have a light, nutritious meal a few hours before the event. Consider a small serving of yogurt with berries, a small salad or a piece of fruit with nuts. This keeps your metabolism active and helps you make better food choices when it’s time to eat.
Include Physical Activity
Consider incorporating physical activity into your holiday celebrations. Activities such as a family stroll around the neighborhood or a friendly game of touch football after a meal can help burn extra calories. Depending on where you live, you could start a tradition of embracing the cold with sledding or building snow sculptures.
Even a 30-minute walk can help clear your mind while aiding digestion. It’s a fun way to bond with family, keeping everyone active and engaged during this festive time.
Limit Alcohol Consumption
Alcohol can significantly contribute to calorie intake during holiday parties. A standard glass of wine contains about 120 calories, and mixed drinks can pack even more. Not only that, you do not have the same discipline or self-control after a drink or two (or half a drink if you're a lightweight like me!).
Feel free to enjoy a drink, but try to choose lighter options like wine spritzers, or alternate alcoholic drinks with water. This not only helps limit calories but also keeps you hydrated.
Don’t Be Too Hard on Yourself
Lastly, remember that the holiday season is about more than just food. It's about creating memories with loved ones. Cookie baking day with your family is not a tradition you want to miss! But, it's also a day you definitely want to try one or more of these strategies. And if you indulge more than planned, that’s okay! One meal or one day won't ruin your total health journey.
Give yourself some grace and focus on returning to your healthy habits the next day or the very next meal. Enjoy the festive spirit and the connections you have with others. It’s perfectly okay to indulge occasionally—all part of the joy of the season!
Embrace the Holiday Spirit
The holiday season brings joy, laughter, and a chance to celebrate with those we care about. By utilizing these practical strategies, you can navigate holiday meals with confidence and satisfaction while staying aligned with your health goals. Don't forget, eating differently or being more active that you normally would makes you a success, even if you didn't follow your plan of action as closely as you intended.
Enjoy the feast, savor every moment, and remember that balancing festive fun with healthy habits is possible.
Wishing you happy holidays, joyful celebrations with family and friends and delightful meals!
InCourage all,
Dani
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