Along with the festivities and togetherness, ‘tis also the season for indulgence and overeating! Is it possible to survive the holiday season without sabotaging your health and wellness goals? Absolutely. The key is planning, so give some thought to what strategies you will use as holiday temptations approach. Below are a few ideas to get you started.
RECIPE SELECTION
If you are hosting the holiday meal, you have the advantage of being able to choose the menu. Make sure there are lots of green vegetables on the table and serve a beautiful fruit salad alongside those dessert pies. Even if you are a guest, you can contribute something healthy to the meal, like roasted sweet potatoes or green beans almondine.
INGREDIENT SUBSTITUTION
A lot of classic recipes can have a total health makeover by just substituting a few ingredients. Use skim milk instead of whole milk, smart balance spread instead of butter, or whole wheat bread crumbs instead of white. Try making a recipe with 1/3 less oil or 1/3 less salt. Add flavor with seasonings instead, such as crushed pepper, thyme, or extra cinnamon.
HOLIDAY PRIORITIES
Thanksgiving is a holiday that celebrates what we already have and appreciate in life. There is much to be thankful for, even without the feast. Spend time focusing on conversation with loved ones, activities with any children in your family, and a bit of time for rest. Remember that it isn’t just about the food, even though the food can be an enjoyable part of the season. Think about what the other holidays really mean to you. Perhaps you want to spend a day volunteering somewhere, or driving to a place that is particularly beautiful this time of year.
MINDFUL EATING
Have you ever sat down with a full plate of food and before you knew it, the plate was empty and you weren’t sure where the food went? That’s mindless eating. When you eat mindlessly, you are often left unsatisfied and will likely end up eating more food than your body needs. Instead, try sitting down with your small plate of holiday food and truly appreciating every bite of festive food. This is a time when you will be tasting foods that might be connected to special memories or fond feelings about the season. Try to notice and appreciate what you are eating by focusing on the experience of eating. You will also probably take longer to eat this way, which gives your mind enough time to recognize the signs of fullness and satisfaction.
CALCULATED INDULGENCES
Not only is it difficult to avoid indulging during the holidays… it’s also no fun! If you try to live on lettuce and tofu while everyone around you is eating pumpkin pie, your willpower isn’t likely to last very long. Instead, decide in advance which special items are really worth the extra calories. Take a small amount and savor it. You can compensate for a small indulgence with a bit of extra exercise that day, and a few adjustments to your eating at other meals. For example, you may want to have a lighter dinner on a day when you intend to add a small slice of pie for dessert.
HEALTHY ROUTINES
Now more than ever, be sure to sustain your healthy habits. If you’ve been taking a brisk walk every day, don’t let that slide. If you are routinely packing salads for lunch, keep it up. Continue to weigh yourself weekly, get to bed on time, or anything else you’ve been successful with sustaining lately. It is common to let go of those habits during the holiday season, but now is when we need them most. Those healthy habits will help to keep you in balance when so much of your life falls outside of routine. The many small choices you make in between holiday events can help you stay on track toward your goals.
As the holidays approach, try to think of more ways you can stay healthy. Please share your ideas in the comments below to inspire others! Happy Holidays!
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