The holiday season brings delicious, festive foods, but it can also bring unwanted side effects—like weight gain, bloating, indigestion, and fatigue. Here are my top 4 holiday eating tips to help you feel great long after the holiday lights come down.
#1 Pre-Game For A Holiday Event With A Balanced Snack
Arriving at an event hungry makes it easy to overeat, leading to bloat, indigestion, and blood sugar crashes that sap your energy. Instead of “saving room” for later, change that mindset to balancing indulgence and health by having a small, balanced snack beforehand. A mix of protein, fiber, and healthy fats will help take the edge off hunger, giving you more control over your choices.
Some quick snack ideas:
Apple+ almond butter
Greek yogurt + berries
Hummus + fresh veggies
************************
"Enjoy feeling full, but not deprived;
learn what it feels like to feel satisfied, but not bloated;
notice the difference between feeling happy and tired,
but not fatigued and drained."
************************
#2 Navigate the Food Table Like A Pro
Buffet tables can present a dizzying array of choices, and somehow by the end of the night you never feel like you chose well. Here’s a strategy to help you feel more confident.
Before picking up a plate, walk slowly past the buffet and scan what is available. Make a plan using this formula:
Fill ½ of your plate with vegetables, crudités and salads – These are low in calories and high in fiber, helping you to enjoy your meal without going overboard.
Add some protein to ¼ of your plate - Think turkey, chicken, fish, seafood.... Protein stabilizes blood sugar and keeps energy steady.
Finish with smaller portions of indulgent dishes (fill the last quarter) – Pick the few rich dishes you’re truly excited about and enjoy them in small amounts.
You’ve just built a balanced plate that is calorie moderate, while allowing you to indulge in your favorites. By doing this you will have helped to avoid the “holiday overload” that often leads to post-meal discomfort and long term weight gain.
#3 Savor the Treats
Holidays are meant to be enjoyed, which means some indulgence is part of the fun! Instead of restricting yourself, treat the dessert table like a mini-buffet. Look at all the options and choose 1-2 treats you really love—especially the homemade ones unique to the season.
Slow down and savor each bite. Eating slowly helps you to recognize when you’re full, preventing the bloat and discomfort that come from eating too fast. Over the course of the holiday season, practice slower eating. Chew and taste your food, listen to your signals fullness. These simple changes can go a long way not only helping to ward off indigestion and blood sugar crashes following the meal, but in the longer term, reducing overall excess calorie intake during the holidays and post-holiday weight gain.
#4 Set Realistic Goals During The Holidays
Rather than setting weight loss goals, focus on maintaining your current weight. Replace your laser focus on weight loss, this season to balancing enjoyment with intention - enjoy feeling full, but not deprived; learn what it feels like to feel satisfied, but not bloated, notice the difference between feeling happy and tired, but not fatigued and drained. This shift takes the pressure off and allows you to feel positive and confident navigating different holiday food environments. This is the key to achieving sustainable outcomes.
Carry these tips with you, not only through the holidays but into the new year, so you can keep feeling your best all year long. With a mindful approach, you can embrace the holidays fully, knowing that even a few indulgences fit into a healthy lifestyle.
I am here to help. Don't hesitate to reach out for a FREE 10 minute discovery call to learn more about how I can support you.
Looking for inspiration when you cook? Sign up for a FREE trial of my meal plans, no credit card required. The Simple Eats plan is filled with recipes with a short list of ingredients. Perfect if you are living in an off campus apartment. Search through the library of recipes to find your top 10 favs that you can cook with your eye's shut. Perfect for those weeks when your workload is high.
*Disclaimer: Ellen Petrosino Consulting has no affiliation with any of the brands mentioned on this website.
Comments