10 Tips For a Healthy Happy Holiday Season

Newsflash: Your Holiday Self and your January 1st Self are the same person. 😮😮😮

Is it just me or does it seem like there’s a tendency to stay in costume even after Halloween? The Halloween candy is still in the house, the temperature is dropping and with more festivities on the horizon you stay dressed up as Holiday You for the next two months. Then when January 1st rolls around you try to take off the holiday costume only to realize you’ve worn it far too long and it has permanently fused onto you.

Here are 10 Tips to help you have a wonderful stress and guilt free holiday season that won’t make you feel ungrateful come January 1st.

1.) Table and Plate Management

The table looks gorgeous, the linens and china have been removed from storage and when everyone has taken their seat the food becomes the centerpiece. The turkey is getting carved, the dishes are being passed around and when the plates have been filled everyone begins to eat, and eat until the plates are empty. Not to worry though, because all of the food is still right there in lovely serving dishes just waiting for you to heap more onto your plate. You may try not to take seconds but as Uncle Floyd continues his long diatribe on his ‘whore of an ex-wife’, your self-control begins to falter and before you know it stuffing and potatoes have magically reappeared on your plate.

Here are some suggestions to help manage your plate and table:

a.) Vegetables and protein get prime real estate. Fill up your plate with vegetables and protein first, if there’s not much room left for stuffing that’s fine, a serving of stuffing is much smaller than a serving of peas.

b.) Keep the vegetables and protein on the table and place all other dishes on the buffet or counter. Make it so that if you want more stuffing, gravy or potatoes you have to physically move to do so. If it’s not worth the effort to get up and serve yourself another portion then you’re probably already full.

2.) One to One Beverages

This is simple enough. If you have a beer, wine or mixed drink it is sandwiched between waters. Always start with water first then alternate with alcohol. This will help you avoid excess calories as well as perhaps getting a little too tipsy and saying things that may have been better left unsaid.

3.) You’re Not a Baby - Serve Yourself

There is absolutely no need for anyone else to dictate what and how much goes on your plate. If you want to overeat fine but you serve it to yourself and don’t use the excuse of someone else giving you too much. If anyone takes offense to you wanting to control your portions, let it slide. Often times when others comment on how little stuffing you’re taking it is because they’re overindulging and feel guilty about what they’re consuming.

4.) Cues to Dispel Mindless Eating

Control your environment don’t let your environment control you. Here are some cues I give to my coaching clients to help them eat mindfully in social situations:

a.) Eat off a Plate - If you do not have a plate you do not eat.

b.) Eat While Sitting Down - Only eat when you’re sitting down, standing means no eating.

c.) Do Not Share Mutual Dishes - If there are nuts in a bowl and your sitting next to them you still need to put those nuts on a plate in order to eat them. Same with dips, spoon it onto your plate this also reduces the potential for double dipping.

5.) Don’t Starve Yourself - Instead Savor What you Have.

Eat breakfast. Maybe make it a smaller breakfast but eat something in the morning, get your metabolism going and avoid the feeling of ‘starving’ when you are sitting down for dinner. Take small bites, eat slowly and TASTE YOUR FOOD. You and your family have gone through great efforts to make everything that you are eating - show appreciation by savoring it.

6.) Leftovers and the Miracle of Refrigeration

There is no need to turn a one meal feast into a three day binge. Leftovers can either be doled out immediately and ready to accompany your guest’s home or they can be frozen for another time. Yes most of us have freezers, and you can freeze your leftovers and have them for a mid-week dinner when you’re running late and need something quick and easy.

Another option is to use some of the leftovers in healthier recipes like soups or salads, use the internet there are tons of recipes out there. Making sandwiches is not the only way to eat leftovers.

7.) Exercise

Try to stay active and be vigilant about maintaining your current workouts (or adding in more movement if you do not already have an exercise habit) over the next couple of weeks. Move your body in the morning and go for walks right after eating. Start the process of turning those calories into energy by creating a demand for energy. It does not have to be vigorous and getting outside for a walk not only aids digestion but it reduces stress and clears the head.

8.) The Power of Five

a.) Just wait five minutes. Yes, I know you want another piece of pie like right now, but didn’t you just have one? Why not wait five minutes to see if you really still want it? The pie will still be there so just set a timer, and if you still want it afterwards then have it.

b.) Bite your tongue and count to five...1, 2, 3, 4, 5. Now think if what you were about to say you still want to say. Families are wonderful but there is often some drama, hurt feelings or unresolved issues that still permeate under the surface. Counting to five may prevent you from saying something that would add to the baggage for the next family gathering. Just close your eyes, smile and begin to count.

9.) Know Your Portions

There are several online guides that can give you what a portion size is for most dishes as well as everyday objects that you can use as guidelines.

Example: A serving of cranberry sauce is ¼ of a cup, roughly the size of an egg. When serving cranberry sauce think is that bigger than an egg?

Please click on the link below to get an idea of some of the most popular dishes, the serving sizes and associated calories.

https://caloriecontrol.org/popular-holiday-dishes/

10.) Set a Tone of Gratitude

The purpose of Thanksgiving is to be thankful for all that you have with those that are closest to you. When you see your relatives or friends, let each of them know what you appreciate about them. Verbally express the value they hold in your life. Do this from the onset, make love your best offensive move. What you set forth comes back to you and spreads to others, so step forward with gratitude and appreciation.

This is not about deprivation, this is about truly rejoicing in the holidays, the time spent with family and friends and the ability to enjoy the season without destroying all of the work and effort you’ve done over the past year. We do not live in a time where the availability of food is scarce in the winter and we have no means to prevent food from spoiling. Still eat the pie just do it slowly. Laugh and be present with those you love. Celebrate living and make decisions that support a long and healthy life for seasons to come.

Elizabeth SimmonsNovember 26, 2019Comment