The holidays can be stressful with work and family gatherings, shopping, decorating and baking, not to mention family dynamics. Food and adult beverages take center stage at family or work gatherings, including the peer pressure to indulge in extra servings or cocktails. Here are a few “tried and true” strategies for approaching the holidays this season:
- Choose one ‘cheat meal’: Choose one meal you will indulge in, be it on Thanksgiving, Christmas, NYE, etc. Maintain your usual healthy eating habits for the other meals/snacks on that day. Avoid cheat days – those are harder to come back from. The foods for your cheat meal should be strategically chosen. Scope out the buffet table first. Be strategic about what you add to your plate. Choose foods you will thoroughly enjoy. Take a small amount – not a heaping portion. Fill up your plate with a lean source of protein like lean cuts of meat, chicken, fish, eggs. Make sure its at least 5 – 6 ounces. Load up on vegetables then add your starches – sweet potato casserole, stuffing, Christmas breads, etc.
- Eat your protein first. Proteins are very satiating making it less likely you will overindulge in extra helpings of carbs or sugars.
- Never go to a party hungry. I always have something high in protein before leaving the house and never skip meals/snacks to ‘save up my calories’. This strategy backfires because you get hungry (or hangry in my case) and end up eating a lot more food.
- Take a family walk after your big meal to help bring blood sugar down. My husband and I always take a “no-excuses walk” after dinner, weather permitting. This is a short 1.3 mile walk and we talk and catch up on the day’s activities.
- Eat slowly and chew thoroughly. Savor each bite and engage in conversation with others around you. This helps to improve digestion and gives your brain time to recognize fullness. It takes 20 minutes for your brain to register that you are full.
- Don’t feel obligated to finish everything on your plate, especially if you are feeling full – listen to your hunger cues. If you are eating slowly, your body will cue you to stop eating. My grandmother used to say, you should be able to eat a little bit more after leaving the kitchen table.
- Drink extra water, especially when eating out or having foods catered in. Foods we haven’t prepared come with extra sodium. Staying hydrated is important. Don’t wait until you get thirsty. If you do, you are already dehydrated. Sip on water throughout the day. Try drinking 16 ounces of water for every alcoholic beverage you consume. Better yet, try a mocktail to save some calories.
- Have your CAKE or favorite dessert – I’m going to! LOL. I always have dessert. I make Kourambiethes for Thanksgiving and Melomakarona around Christmas. Melomakarona are my ultimate favorite. These are Greek cookies dipped in honey with crushed walnuts on top. They are very sweet and you don’t need very much to satisfy your sweet tooth.