Surviving the Holidays
Even during the chaotic time of the holidays you can still stay on track with your health goals using 5 simple tips!
Make a plan
Don’t “save” calories for a party by starving yourself all day. There is a good chance this strategy will backfire. Instead, plan to eat clean (load up on vegetables, fruit, nuts, seeds, lean proteins, healthy fats and unprocessed carbs like quinoa or wild rice) the day of your party and the days after.
Make exercise an appointment on your calendar. If it is scheduled into your day, it will be easier to fit it in.
Look up healthy recipes ahead of time for ideas on how you can start making changes to your traditional holiday dishes.
Keep a food journal to keep yourself accountable.
Re-evaluate
Evaluate your holiday plate. Did you put too much on your to-do list? Have you overextended yourself and your finances? Try to delegate some of your responsibilities and be ok with saying no to obligations that aren’t a priority for you.
Simplify your days. If you have 10 places to go, do your best to map out a route that will be more efficient, allowing more free time for other things (like exercise or making time to destress, hint, hint).
Re-evaluate your thoughts of food. Nothing should be off-limits, just chosen wisely. Also know that healthy can be delicious! It’s about finding recipes that are delicious and healthy (remember…make a plan!)
Find Joy
Pick clean foods you enjoy. Focus on whole foods that you find delicious – Sweet potato, winter squash, caramelized onions, berries, etc. – and highlight those on your dinner table.
Make it worth it. If you are indulging in a sugary treat ask yourself three questions. Is this worth it? Am I enjoying it after a couple of bites? Am I being too hard on myself? Make it worth it by bypassing store bought goodies for homemade treats, or skipping that apple pie if you’ve been waiting all year for your grandmother’s holiday cookies. Food will be more enjoyable if your indulgences are worth it!
Create rituals around experiences, not food. Create new traditions, such as gathering everyone together to watch a favorite holiday movie, going for a Christmas Eve walk around the neighborhood to see all the holiday decorations, or have everyone play board or card games instead of going for a second plate.
Slow Down
Literally slowing down and not rushing hither and fro, as well as simply saying “I have time for everything” can reduce your body’s stress response.
Eat slowly to really taste and savor your food, but also to enhance digestion and understand fullness cues before you are overstuffed.
Think the 80/20 rule. This applies to several things. Rules of satiety – eating to 80% full, focusing on 80% clean whole foods with 20% leeway for indulgences, and allow 80% of your time to be filled with holiday obligations while 20% is reserved for slowing down and taking time for yourself.
Being Mindful will not only help with eating slowly, but it can help you slow down, simplify your holidays and find joy every day.
Be Kind
Let go of guilt. Sometimes unrealistic expectations are set around the holidays. It will be more difficult to stay on any exercise or healthy eating routine when you’re days are out of whack. Stay on track as best as you can using the tips above, but don’t let any misstep derail you and make you feel guilty for slipping.
Let go of perfection. You may put too much pressure on finding “the perfect gift” for all of your loved ones, staying perfect with your nutrition, creating the perfect atmosphere with holiday decorations or being the perfect host. In reality, the holidays are “perfect” time to enjoy the company of your loved ones and spend time with them to show how much you love and care for them. All the other stuff – the gifts, food choices, decorations and party atmosphere – are secondary.
Making a plan, re-evaluating your stress load and thoughts of food, finding joy, slowing down and being kind will help you make it through this holiday season and all year long!