It's that time of year again! Holiday parties galore -- which means cheese plates, cocktails, cranberry cookies (my fave), you name it. This year, you don't need to be afraid about "falling off the wagon". The trick? Listen to your body and try to stick to your normal routine as much as possible. I know it's not as easy as it sounds, so I have come up with a few extra tips to help you do just that!
1. Practice mindful eating - although important year-round, it's a great reminder during the holidays. Take a few breaths before you eat, chew each bite up to 20x, and put your utensil down between each bite. TAKE TIME TO ENJOY YOUR FOOD. If possible, eat with good company, away from other distractions (i.e not in front of the TV). Fill up your plate with as many colors as possible. Wait 10-15 minutes after you eat to assess if you are actually still hungry.
2. Eat ahead - it's never a good idea to starve yourself in the morning even when you know you have a big meal later that day. Many people do this on Thanksgiving, which is why they end up overeating. I recommend continuing your normal routine and if you want smaller portions that's ok. If you are attending a holiday event and don't want to feel tempted, eat before you get there. Another option is load up on the healthy options first (veggie trays, salads, soups). This can help prevent cravings.
3. Avoid the guilt - guilt is toxic and will create even more harm to your body. Sometimes we end up overeating (and/or drinking!) and that is okay. Pay attention to how it makes you feel and then start fresh the next day filling your body with greens and nutrient-dense foods.
4. Stay active - add movement to your schedule. We know this time of year is busy, but make it a priority. Set a goal for yourself during the month of December (sweat 3x/week or close those rings 25 days out of the month) - whatever resinates with you! Partake in holiday walks/runs, go to a yoga class as a family, try a new workout class, play football on the beach, go skiing or ice-skating. Anything that gets your body moving is beneficial. Many gyms/workout facilities are still open on holidays - take advantage. You can even make it a new tradition!
5. Be the host or bring a healthy dish - the more control you have over what there is to eat, the more likely you'll choose the healthier options. Don't be afraid to express your dietary needs as well. People are starting to take health more seriously and it's easier to accommodate restrictions now more than ever. BONUS: people are often surprised that healthy food can also TASTE GOOD and you can share you wealth of knowledge!
6. Stay hydrated - during the winter months our bodies typically don't crave as much water, but you need to ensure you are still getting the minimum of 8 glasses in. I use tools like my 32oz glass water bottle with marked time measurements (here) as a helpful reminder. Try increasing your herbal teas and limit your intake of those tricky high-calorie drinks. When it comes to alcohol, stick to simple drinks like beer, wine, tequila/vodka with soda water and lemon/lime. Additionally, if you consume alcoholic beverages try alternating with glasses of water in between each beverage. Your body will thank you the next morning - trust me!
7. Say no -- really! We often feel obligated to commit to everything we are asked or invited to. This holiday season, focus on you. If it's something you are not 100% excited about then don't do it. Overcommitting will leave you stressed, anxious, sleep deprived and can lead to burnout. I know it's not the easiest thing to do, but the more open you are the more understanding people can be!
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