12 Tips for a Healthy Holiday
12 Tips for a Healthy Holiday
1. Savor the flavor – You can eat those tasty morsels and enjoy them more by taking time to really savor the flavor. Take a bite, lay down your spoon or fork while chewing, and enjoy the texture, flavor, and seasoning. Remember, it’s only the first 1-2 bites that taste the best. When you do this you will feel fuller sooner and more satisfied eating less. Try to be the last one finished at the dinner table, eating at a slower pace than your dinner partner. If you grew up as part of the clean plate club, remind yourself that it’s ok to leave a little food on your plate.
2. Eat before you meet – Many people don’t eat much all day when they know they have a big dinner party that evening. They think, “I don’t want to ruin my appetite by eating too much now.” Or, “I know I’ll eat a lot tonight, so I better not eat anything today.” But having several small meals a day helps boost your metabolism. So go ahead, have a hearty breakfast and a couple small meals during the day. That way, when you arrive at the party you won’t be starving and find yourself overeating. You will be able to make healthier selections and eat smaller portions.
3. Buffer the buffet table – If you tend to be a grazer, stand further away from the tables with the food. Fill your plate with a variety of foods and then move to the other side of the room. Enjoy the company and conversation. After eating, drink some water or ask someone to join you outside for some fresh air.
4. Take 10 – Take a 10 minute break between servings. After you have finished one plateful of food, take 10-20 minutes before going back to the buffet. Talk with your friends, help clean up the kitchen, see if anyone wants to go outside to walk and talk, or look through old photo albums. It takes about 20 minutes for your stomach to signal your brain that you are full. If you are still hungry, find a smaller plate and serve yourself a little more, then wait again 10-15 minutes.
5. Drink light – Drink only a small amount until your stomach is comfortably full of food. Drinking on an empty stomach can make you tipsy and make it harder to control what you eat. Drink light and you’ll have much more fun and drive home safely.
6. Homemade holidays – prepare homemade food and goodies instead of buying pre-packaged foods filled with preservatives, transfats, and artificial colors and flavors. Home made cooking doesn’t have to take time away from holiday fun, it can be part of the fun. Have a cookie making party, or create fun family time by cooking and baking together. Many things can be prepared in minutes, like a tasty salad, or easy casserole, look for those 10 minute, quick ‘n easy recipes.
7. Bring fruit instead of fruitcake – If you are going to a potluck, bring fruit or veggies instead of cakes, chips or dessert. A bag of grapes is just as easy to grab as a bag of chips A veggie tray is as easy to grab as tray of cookies. People are pleasantly surprised when you bring satsumas, persimmons, or fresh, crispy garden vegetables.
8. Maintain, don’t gain – Don’t focus too much on trying to lose weight during the holidays because you may end up feeling deprived and depressed. Enjoy the good food and company, but do so in moderation. Focus on maintaining your weight and not trying to gain any weight.
9. Walk this way – Burn off extra calories by walking more. Even if you can’t make it to the gym as much as you like, you will surely be out and about much more. Take the long way through the malls. Park your car further in the mall or grocery store parking lot, or take the stairs instead of the elevators whenever you can.
Cleaning and decorating is also great exercise because you are lifting, bending, and pulling. Turn on some music and dance while you are cooking and cleaning, do a few leg kicks, dance up and down your hallway to add some aerobic, heart racing fun in your day.
10. Practice patience – This time of year can be hectic. Lines are longer, traffic gets worse and people can be more pushy. Expect things to take longer, build in extra time to your errands and activities so you can go with the flow, rather than feel frustrated. Tuck in a pocket size book in your coat pocket or purse so you can get some reading in while standing in line, or carry a small note pad and pen for planning, creative writing, or doodling. By practicing patience, you will keep your stress level low and reduce the likelihood of stress induced eating.
11. Just breathe – Breathing calms your mind and body. It helps you slow down, refocus and make healthier choices. Inhale slowly through your nose, focus your attention on your body and feel the breath flow into your body, the expansion of your stomach and chest. Exhale slowly out your mouth, like a slow sigh of relief. Breathe while walking, breathe between bites, breathe while shopping and at parties… you are calming your body, and a calm mind makes it easier to reduce impulsive, unconscious behaviors.
12. Foster good cheer, remember what’s dear – Bring a warm, welcoming heart wherever you go. Share a compliment, a smile or friendly conversation. The more joy you give away, the more you receive. Remember what’s dear and all you have to be grateful for (family, friends, a warm home and bed, water and heat). Do your part to embody the Holiday Spirit of goodwill to all and peace on earth. Feed your soul and your body will feel satisfied.
Enjoy the food and festivities, but remember when the parties are over and the food is gone, how do you want to feel? Tired, worn out, regretful, or energized, uplifted and satisfied. Feeling good comes from within, happiness and satisfaction is a result of positive thoughts and feelings. Eat enough to nourish and love enough to flourish.
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