Eating healthy is sometimes pretty difficult, but it gets extra hard during the holiday season, when candy and snacks seem to present themselves at every turn, and rich, gut-busting meals happen with greater frequency than in the other ten months of the year.
How do we celebrate with our friends and family by indulging in our favorite dishes without going too far? This tips for moderation and flexibility will let you have your cake and eat it (mindfully), too, so you can enjoy the season while feel good about yourself.
Start out on the right foot
Start eating clean and healthy before the holidays arrive. “Eat lots of veggies and lean protein, leaving sugar and grains on the sidelines whenever you can,” advises San Francisco chef Kathy Fang. “As the holidays approach, abide to this diet and save indulging for parties. If you are not eating out for an event or party, eat healthy. This strategy is rewarding when you do treat yourself, and provides more energy for burning calories.” Fang says this will include 50 percent fresh organic veggies that contain lots of fiber and nutrients (such as kale, cauliflower, spinach, and Swiss chard), 25 percent lean protein (such as tofu, chicken, fish, turkey, buffalo meat, or pork), and 25 percent healthy grains, fruits, and dairy (such as quinoa, oatmeal, apples, bananas, berries, yogurt, or cheese).
Hydrate
Drink lots of water! “Thirst is often mistaken for hunger, making you overeat. Plus, if alcohol is involved, it will keep you from getting too buzzed and stave off hangovers,” says Abby Phon, an integrative holistic health and wellness coach. “A glass of water before you partake in appetizers and between glasses of wine is a good start.”
Be social
Engage in conversation. That spread of appetizers might make a good crutch for social awkwardness as a party begins, but the more you talk, the less you eat. “I like to always start with a cocktail and sip it throughout the evening. Sipping every once in a while makes you feel like you are consuming something,” says Fang.
Having a glass in hand also makes it harder to balance a plate of food while standing. “Scope out what’s being offered and choose what appeals to you before diving into everything. Eat only items that you really want,” continues Fang.
Use plate power
There’s a potential cure for those extra holiday pounds that actually requires very little planning and effort: When dining, use smaller plates and cups. “Researchers at the University of Chicago have repeatedly found that our consumption is very much related to the size of our dishware. The larger the plate or cup, the larger our portions. If someone is worried about satiety, or the lack thereof, researchers discovered that we achieve the same level of satisfaction when eating from smaller plates as we do larger plates,” says Neal Malik, a dietician and personal trainer as well as Assistant Professor at School of Natural Health Arts & Sciences at Bastyr University in California.
And what about going back for seconds? “Researchers are discovering that this does not happen as frequently as we might expect. But, if someone is concerned that they may end up feeling deprived and returning to the holiday buffet, then it’s best to wait 15-20 minutes before heading back for more. This allows our brains time to realize whether or not we have had enough to eat,” says Malik.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
