Enjoy the Holidays and Still Feel GOOD!

The holiday season can be a time of distracted, unhealthy eating, but why should it be? We can enjoy parties and feasts with healthy and delicious celebratory foods. Learn how to set aside nutritionally bankrupt foods made out of empty calories. There’s a whole world of delicious hors d’oeuvres and desserts made with wholesome sweeteners, coconut and nut flours rich in protein, fiber, minerals and healthy fat. Try some new recipes that can become part of your new tradition going forward.

Start with the right goal

• Aim for "maintain and enjoy," not "perfect." Many people give up right around Halloween time because they can't see a way to maintain “discipline” through the months of excess ahead. You can allow yourself some slack on a few high priority days but still steer a healthy path through the season by separating the “big” moments from the ordinary days. Thanksgiving dinner or a family cookie night is one meal or one evening. The real risk is the weeks of leftovers, stale or sub-par office treats, and the "I already blew it, so what the heck" thinking around it. Protect your ordinary days, and fully enjoy the special ones.

• Skip the January "reset" mentality. Telling yourself you'll fix it later is what turns one indulgent meal into a month. The next meal is just the next meal.

• Protect your sleep and stress level. A packed schedule and short nights raise cravings and appetite. A realistic calendar is actually a supportive nutrition strategy too.

• Celebrate your “wins” beyond food. Keeping up with your exercise, handling a tricky family dinner with grace, setting appropriate boundaries, and connecting with children are all part of the joy and “success” we can find during the holidays even if our eating isn’t perfectly on point.

Specific strategies:

• Bring a healthy dish to share at a party. Make it colorful and attractive. Then you will be sure there’s at least one option that fits your goals and you may be surprised at how popular it is!

• Beverages--especially alcohol--can add a hefty number of empty calories. Consider bringing a healthy beverage to contribute (ex: fresh pomegranate juice, sparkling water and lime wedges - very festive and extremely delicious). To add a “relaxing” component to the drink consider a few droppers of kava tincture. Alcoholic drinks also loosen your resolve around food and often disrupt sleep. At a minimum, alternate drinks with water. Have a plan for how and if you will include alcohol.

• Whatever you DO eat, eat it SLOWLY!! The first bite is usually the most delicious so savor fully. This will help you stop after a reasonable amount.

• Don't have "just one" of anything you actually don't want to eat - harder to stop than to avoid completely

• Choose two or three holiday foods you truly love and skip the ones that are merely “there”.

• Don't go to a party really hungry. Eat regular meals earlier in the day and have a protein-rich snack before you arrive. When the holiday meal starts, begin with protein and vegetables, then add any carbs you select. This will help you feel full and soften the blood sugar spike that comes with a heavy meal.

• Enjoy the food aspects but also focus on the non-food elements of pleasure associated with the gathering (music, socializing, dressing up, etc.)

• Don’t be a wet blanket by being obvious about skipping foods everyone else is enjoying. It’s much more gracious to say “oh, maybe later” or “I’m full right now” than to talk about diets or junk food!

• Get some exercise in the morning and suggest an after-dinner walk. This can be an enjoyable social time that helps your body handle the food you ate and gives everyone something to do besides continuing to pick at leftovers. The Thanksgiving morning hike is one of our family’s favorite traditions.

Enjoy ALL the wonderful elements of the holiday. Food isn’t everything!! Music! Socializing! Dancing! Fancy clothes! Holiday decorations! Get a fancy haircut/style! Buy a festive holiday outfit! Take neighborhood walks to look at decorations! Play Board games! Volunteer to help others!

Be ready for the slip

You will probably overeat at least once this season, and that's okay. What matters is what happens next. Skip the guilt, drink some water, take a walk, and make your next meal a regular one. One big meal doesn't undo your progress, and a spiral of shame is far more damaging than the meal itself.

Wishing you health and joy in the months ahead!

Susan