10 Tips for Staying on Track this Holiday Season
While still enjoying yourself!
Thanksgiving is right around the corner, which means the holidays are officially here! There’s just something about this time of year… the energy in the air is unmatched. But with all the excitement and festivities, it can be difficult to find balance between enjoying all that is ‘the season’ and staying on track with health and wellness goals.
We like to approach the holidays with “moderate indulgence” – somewhere between unpleasant restriction and recklessly splurging through the New Year. It starts with giving yourself permission to enjoy the things that make the season so special without guilt, and tweaking your year-round health habits to work for you amongst more parties, gatherings and year-end deadlines.
We’ve seen a lot of articles with suggestions like: “Relax, eat mindfully, remember that food is medicine and that moderation is key”. And yes, we’d agree! But easier said than done; how do you actually do these things? Here are 10 ACTIONS that you can take this holiday season to make it your best and healthiest yet!
DAILY TIPS:
#1: Simplify Your To-Do List
This is first and foremost because it’s really easy to yes yourself (and your wallet) to death during the holidays. And what does this extra stress often result in? Cravings, mindless eating and drinking. Try a few simple but impactful changes this year – suggest a grab bag or secret Santa instead buying gifts for the entire family, enjoy an evening out as your “present” to your significant other or your girlfriends, and think outside of the box with what you bring to parties; it does not have to be an elaborate, homemade dish every time (see tip #8 for some easy and healthy options).
Pro-tip: Keep a gratitude journal. We get so caught up with gifts, gatherings and year-end deadlines that we lose sight of what’s actually important. Take two minutes a day to write down 3 things you’re grateful for. This small act will help to re-center your perspective.
#2: Maximize Your Mornings
Days get busy quickly during the holidays. By carving out time first thing for a workout, you ensure that it gets done. Even just 10-15 minutes of physical activity can rev up your metabolism, digestion and energy levels. Try a high intensity interval workout at home like 15 Moves in 15 Minutes HIIT by my favorite, Body Coach, or 10 Minute Sweat by Pamela Reif.
Post workout, eat a breakfast loaded with vitamins, nutrients and fiber, like one of these awesome green smoothies from Fit Foodie Finds or our own Green Smoothie Bowl recipe. With both of these healthy habits already complete, you’re much more likely to make better choices throughout the day. And even if you don’t (hey, stuff happens), you know you started your day off right!
#3: Re-think Your Drinks
I’m talking water, alcohol and those oh so tempting holiday drinks.
Water: We often misinterpret thirst as hunger. The more hydrated you are, the less likely you are to binge on an unreasonable amount of food. Immediately upon waking, drink a warm glass of lemon water and aim to have one 8-ounce glass of water per hour throughout the day.
Alcohol: There’s nothing wrong with enjoying a few drinks with friends and family at holiday gatherings. But alcohol adds up fast and can significantly reduce our ability to make sound food choices. Commit to alcohol-free weeknights (Sunday through Thursday). Over the course of the season, you’ll consume significantly fewer calories and it will make those early morning workouts that much easier. And last but not least, those…
Holiday Drinks: I know, nothing feels like the season more than a toasted white chocolate mocha in a holiday cup. But these drinks can have upwards of 600 calories and 50 – yes, FIFTY – grams of sugar. That’s more than 12 sugar packets! Make these drinks the occasional mid-week treat, not a daily stop. Coffee with almond milk or tea are much healthier options with the added benefits of antioxidants and detox power.
#4: How Will You Feel In 10 Minutes?
This is one of my biggest year-round tips. Ask yourself: “If I have this, how will I feel in 10 minutes?” If it’s a food that you love and can only have this time of year (like grandma’s famous pecan pie) give yourself permission to have it without guilt. But if you find yourself on auto-pilot reaching for a second or third helping, ask yourself how you’ll feel in 10 minutes. Something this simple can help you avoid that unbutton-your-pants fullness and a whole lot of regret.
TIPS FOR HOLIDAY GATHERINGS:
#5: Do Not Skip Meals (Especially Breakfast)
Skipping breakfast (or meals general) to “save calories for later” tends to backfire on normal days, never mind when it means showing up to a holiday party hungry. Strive for nutrient-dense meals (like those options in tip #2 above) comprised of whole, non-processed foods.
#6: Bring A Healthy Option
You can be sure that there will be a healthy option at the party if you bring it. There are so many awesome, healthy holiday recipes available online, like these by Food Network. In the spirit of simplification, it’s important to have some easy go-to options if you’re short on time. Make a quick pan of Holiday Roasted Vegetables or a Holiday Vegetable Board (keep an eye out this weekend for a post with the recipe!). If you have no time at all, pick up a veggie platter at a local supermarket, order a prepared dish from Whole Foods online and pick up in-store, or call your favorite local restaurant and ask for a catering size portion of your favorite dish. They’ll all still be crowd pleasers, but will make your life a whole lot easier!
#7: Balance Your Plate
Dedicate one-third of your plate to salad or vegetables and eat those first to kick up the nutrition and calm hunger cues. Then, fill the remainder of the plate with only those food items that you actually want. This one sounds like a no-brainer, but it’s easy to get swayed by tradition. For years I would mindlessly put a big scoop of stuffing on my plate because it felt traditionally “Thanksgiving”, but I didn’t really even like it. Leave those items for the fam and focus your calories on foods you really like, and enjoy them guilt-free knowing you can only get this time of year.
#8: Don’t Sit By The Food When You’re Done Eating
We have a dessert table at my family’s holiday celebrations (and an awesome one at that!). I’ve learned that if I sit down at that table, those desserts will stare at me until I have “just one more” four times. After that last bite, head to a different area of the house. You’re much less likely to mindlessly pick at food if it’s not directly in front of you.
#9: Bring a Coat + Sneakers
If it’s an afternoon gathering, take a walk around the block after your meal instead of plopping on the couch. It’ll get your blood and digestion pumping and help combat that post-meal lethargy. It’s also a great way to enjoy some quiet, quality time with friends or family away from the craziness inside.
#10: Leave The Food At The Party
You had your friend’s infamous mac and cheese at your pot luck yesterday and it was eveeeeerything you remember it being – now that’s what I call the holidays! But, don’t tempt yourself with eating it again today by having leftovers ready to go in your fridge. Let your friend know how much you enjoyed it, (kindly) demand they make it again time, and then leave it at the party… you’ll thank yourself later.
