12 STEP SURVIVAL GUIDE TO HOLIDAY EATING

- Plan ahead. Before the holidays arrive, evaluate how much time you can devote to working out and creating healthy meals. Create a plan for incorporating good nutrition and fitness into your daily routine.
- Don’t skip meals. When you skip meals, you are more likely to overeat during your next meal or be tempted by unhealthy foods. Remember to drink a lot of water.
- Practice defensive eating. Eat something like an apple with cinnamon or veggies with hummus an hour before a family dinner, so you are not ravenously hungry.
- Don’t shop hungry. Eat before you leave home and bring healthy snacks with you so that you won’t be tempted to make unhealthy purchases. Incorporate extra walking wherever you can.
- Fill up on healthy stuff. Start by filling up on salad and/or soup. Underfill rather than overfill your plate. Take a break in the middle of eating to take inventory of how you feel.
- Eat smaller amounts of sugary foods. Eat smaller dessert portions. Have 1 cookie instead of 3, or half a slice of cake or pie. Better yet, learn how to modify your favorite recipes in a healthy way.
- Don’t avoid fat. Eating small amounts of healthy fat helps to satisfy your appetite. Add half an avocado to your salad or try tahini or hummus as dips. Alcohol.
- Alcoholic beverages pack on the calories. If you do drink, stick to light beer or a champagne/wine spritzer. Remember, most of the calories in alcoholic drinks come from sugary mixes.
- Stop eating when you feel full. You may be tempted to overeat if you linger by the food table, or if you become bored or restless. Drink a glass of water instead, or stick to healthy snacks (fruits and vegetables). Wear form fitting instead of loose clothing to keep yourself in check.
- Focus while eating. Chew your food well and enjoy the smell, taste and texture of each item. Become more mindful of how fast you are eating.
- Don’t forget to exercise! Fit an hour of physical activity into your day. Exercise helps to burn calories, relieve stress, and elevate your endorphins and mood. Take a brisk walk, go for a run, dance or bike-ride.
- Gratitude. Take a meditative moment at least once a day to breathe deeply and clear your mind of all the clutter. Be grateful for all that you have.
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