31 Oct 10 Healthy Tips – Don’t Wait Until the New Year to Get Started!
As we dive full swing into the holiday season our schedules are bound to load up with festivities and holiday parties. Use these 10 healthy tips to stay focused, cut sugary/processed foods, and fend off holiday weight gain:
Eat Regularly: Keep your blood sugar levels and appetite stable throughout the day with healthy food choices so you’re more likely to turn down sugary and processed foods.
Fill Up on Real Food First: Fill your plate with nourishing foods first. If you are still hungry later go back for those indulgent choices when you are just near full. Don’t forget to choose vegetables whenever possible—even if these foods aren’t always your favorite. Beware though—green bean casseroles and yams smothered in marshmallows are not necessarily “healthy options”.
Stay Hydrated: Staying hydrated curbs sugar cravings and often prevents overeating. If you notice a craving for junk food use that feeling as a trigger to first drink a full glass of water. Then, re-assess your craving before indulging in the treat.
Bring Your Own Treats: Be prepared for work or social parties by bringing your own healthy treats/desserts. Not only does this give you a healthy option, but it can also help others in the process.
Create Healthy Versions of Your Holiday Favorites: I have come to realize that most (maybe even all) of my holiday favorites can be reinvented into a healthy version. Make a list of your holiday must have’s and do an Internet search for recipes that align with your healthy eating habits. If you need help finding alternative/replacement ingredients, contact me and I’m happy help!
Beware of Beverages: Alcohol can lessen inhibitions and lead to poor eating choices. And both alcoholic and non-alcoholic beverages themselves can be full of calories, carbs, and sugar. Choose low to no sugar drinks. A wine spritzer (wine and club soda mix) is a great way to slow alcohol consumption and reduce sugar intake. Alternating between alcoholic and water will keep you hydrated while keeping sugar/carb and alcohol consumption balanced.
Take a multi-vitamin/ mineral supplement: Sometimes it is not just a sugar craving but a craving for missing nutrients, like magnesium in chocolate or chromium in oatmeal cookies. B vitamins are especially critical. (If you’re looking for a fantastic option, check out BodyHealth Complete Multi here)
Tap into Your Fullness Gauge: Just because food is on your plate or in arm’s reach does not mean you need to mindlessly eat. Check in with yourself and aim for about 7/10 fullness—nice and full, but not busting at the seams!
Remember the 80/20 Rule: This is a rule that inspires eating 80% nourishing, healthy food, and allowing 20% of food intake to be indulgent or less optimal. This rule does not work for everyone—especially those with sugar addictions who find that they “can’t just have one” or when they eat unhealthy foods they quickly go down a fast and furious rabbit hole of poor eating decisions. For some, on the other hand, the 80/20 rule provides a reasonable guideline for eating healthy without feeling deprived of the season’s treats.
Keep Your Routine: The spontaneity and loose routines of the holiday can shift our normal schedule. Many people thrive on routine and it helps them maintain their healthy habits. Try to keep as much structure as possible–meal plan, eat regularly, keep your exercise routine, and wake up and go to bed as consistently as possible
Overall, eat well and be merry this holiday season