The holidays are for celebrating and enjoyment. We get together with friends and family for a feast or two, plus all the other social events that come along with the holidays. This year is very different, and we aren’t able to celebrate in exactly the same way, but it isn’t stopping the feasts or the stressors.
The stresses of holiday planning and the abundance of holiday food can feel like reasons to eat until you drop. Binging and overdoing it just seems to be a part of celebrating. The problem is that we feel terrible afterwards and that really takes away from the amazingness of the meal, the company, and the holiday vibe.
Being thankful and present in the moment are key to actually celebrating what the holidays are all about, without eating and drinking to the point of discomfort. Overeating negatively affects your mood, and makes you want to keep eating because it affects your blood sugar levels, putting you on a roller-coaster ride of food cravings. Here are some tips to avoid those ups and downs, and turn this holiday season into an altogether enjoyable experience!
- Try not to overeat! Yes, I know this is easier said than done, with appetizers, dinner, and dessert all available and in abundance. Readers, if you have a tendency to eat things just because they are there, raise your hand. I bet you all have a hand up! [Editor’s note: my hand is up.] Just because there is food in front of you, doesn’t mean you need to eat it — you should never feel obligated. In situations where a spread of food is laid out on a table to eat at will, 90% of the time you munch because it is there, not because you are hungry or really want those particular foods. Instead, remember to save your hunger for the foods you really, really want! If you want candied sweet potato, enjoy it, just eat one serving and allow yourself to enjoy other foods in smaller amounts. See tip 6 below to help you honour your fullness.
- If you’re going to someone else’s house (if appropriate given pandemic limitations), offer to bring something and make it a healthy dish! This could be potatoes, dessert or a veggie! Encourage others to do the same. Try to make it fun; you could have a contest, where whoever brings a healthy dish gets a prize as a thank you. The more enjoyable the experience, the more you appreciate what is in front of you!
- Eat a small snack before you go to a holiday gathering, so you aren’t starving when you get there! The best snacks have a balance of macronutrients, including a high-fibre carbohydrate, fat, and protein. The balance of macronutrients, especially the high fibre, will keep blood sugar levels stable, making you less likely to crave sugary foods. The key here is to avoid not eating that day so you can eat all the food later. By doing this you aren’t honouring your hunger, which will definitely lead to overeating at dinner.
- Keep the alcohol to a minimum: try to stick to one glass of red wine. Red wine has its benefits, but keeping it to a minimum can be beneficial in many ways: no hangover and you are honouring your body in a healthier way. An even better idea is to whip up a fun non-alcoholic drink! You can make it look amazing by adding frozen fruit in a wine glass or goblet; this makes it a great choice for all-evening sipping. Here is a delicious suggestion: lemonade made with organic lemons, stevia, and sprigs of fresh mint.
- If you are trying to avoid mindless munching, there are a few little tricks that may help you. For instance, if you are right-handed, keep your non-alcoholic beverage in that hand, and you will be less likely to reach for food. Keep your picking hand busy! You can also help with dinner, which your host might appreciate, play cards, or help entertain younger or older guests. Engage in and enjoy conversation and people, instead of just food. Lastly, don’t stand near the food table! If it is right in front of you, you are sure to start (and continue!) nibbling. The next thing you know, you are full and still have dinner to eat. You end up not enjoying the meal, overstuffed and suddenly super tired. No chance of being the life of the party then.
- For a sit-down meal, put small portions on your plate and eat slowly. It can take up to 20 minutes for your body to register that it’s full. Eating slowly prevents you from eating too much, and allows you to really enjoy each bite! Chew your food at least 20 times and put your fork down between bites. By giving it a bit more time, your brain will let you know when you are actually full. Our bodies are great that way, if we listen.
- If you get treats given to you (I know I do every year), freeze them or take them to your family dinner to share. We sometimes feel this obligation to eat it all ourselves so as not to offend the gift giver. You can have one, but never feel obligated to eat everything to please others. This is your life and your health journey. Stand strong in that.
- If you are having guests to your place, send leftovers home with them — this is a win-win situation, because your guests will appreciate the care package, and you won’t have the bulk of the food in your fridge. You can also lighten up your recipes (you can find some great ingredient swaps online); they won’t know the difference!
- After dinner, take a family walk: get some fresh air and get off your backside for 30 minutes! More than likely, you have been sitting around for hours, so get moving! It doesn’t have to be walking lunges down the sidewalk, just enjoy the fresh air and your company. The next day is a great time to get in a more strenuous workout. You have all that energy stored, now it’s time to use it! You will feel great afterwards.
The most important tip is don’t beat yourself up for enjoying yourself. If you stick to the tips above, even just some of them, you should be proud of yourself! Guilt is the one thing that creates an unhealthy mindset with your health and fitness goals; that guilty feeling can make you feel like you messed up, which may then lead to a continuation of holiday overconsumption (“Oh, well, I’ve already ruined my wellness journey, might was well continue eating all the things…”). Do not let guilt stay with you — once you are done your holiday dinner(s), that is that! Back on track with no guilt! You can’t mess up your wellness journey unless you stop completely. So don’t. Wellness isn’t just about what you eat and how much you exercise. If you can’t focus on what you eat, you can focus on slowing down, how much you eat, and how you recover afterwards.
Remain positive! Try to keep to the tips above, then get back on track with healthy eating right afterwards! Keep your blood flowing and the endorphins going with movement. The key to keeping yourself going and enjoying the holidays is NO self-judgment.
Enjoy the holidays with food, family, and fun.
