Healthy Holiday Eating: A Guide to Mindful Indulgence
Happy Holiday season!!
The holiday season is my absolute favorite. I love the twinkling lights, enjoy the relaxed and happy atmosphere, and revel in the opportunity to bake delicious treats for my family and friends. However, this time of year can also be quite hectic and stressful, and many of my clients express concern about how the holidays might disrupt progress toward their goals.
I completely understand how overwhelming the holiday season can be, with seemingly endless to-do lists and numerous social commitments. While I always encourage embracing challenges as opportunities for growth, I know that's not always easy, particularly when you're already feeling stretched thin. To help you navigate this busy time, I've put together a list of tips that will help you allow space for savoring seasonal favorites while still prioritizing your well-being.
Prioritize Protein: Eat 1-2 palm size portions of lean protein like turkey, ham, or a plant-based alternative before filling up on starchy sides. Protein helps satisfy your hunger levels and stabilize your blood sugar.
Eat Your Veggies: Eat at least ½ cup of veggies (green beans, brussels sprouts, carrots, leafy greens, peppers, mushrooms, etc.) at each meal. Veggies are packed with vitamins, minerals, and fiber can help you eat a balanced meal, feel fuller longer, and improve digestion.
Choose Safer Carbs: Opt for whole-grain rolls or sweet potatoes, or enjoy smaller portions of starchy carbs like mashed potatoes, macaroni and cheese, or rolls. Eating fewer starchy carbs can help stabilize your blood sugar, aid in weight management, boost energy levels, and improve digestion.
Mindful Portion Control: use smaller plates to help control portion sizes, and take time to choose foods that bring you pleasure, skipping those that don't. This mindful approach can help you enjoy seasonal treats without overindulging.
Hydrate, Hydrate, Hydrate: Keep yourself hydrated by drinking plenty of water, especially before and during meals. Water can help you feel fuller, reducing the likelihood of overeating.
Whether you choose to implement one or all of these tips this holiday season, it’s most important that you do what feels best and right to you.
One last note…it is absolutely, positively, without question OKAY to say, “No thank you” to anything you don’t want to eat. There can be a lot of pressure to eat something that you don’t enjoy or are steering clear of for health reasons. You have control over what you eat and you get to say no if you don’t want something. If you feel pressure to share a reason, “I’ve just found that my body doesn’t tolerate that well and I feel a lot better when I don’t eat it” is something many of my clients have shared works for them in those situations.
Let me know what tip(s) you try!
Wishing you and your loved ones a warm, healthy, and joyful holiday season!
If you’re on a change journey and would like additional guidance, I’ve got your back - schedule a free 15-minute consultation today and we’ll chat about how personalized health coaching can support your journey.
