How to Eat the Cookie, Drink the Wine, and Stay on Track this Holiday Season
Now is the time of year to be social, relax, have fun, and overindulge (just a little). "Everything in moderation" can be a difficult approach to take, especially when it comes to diet and exercise. Check out a few of my tips that will help you get through the Holiday Season without going completely off the rails.
1. Support Your Liver:
If the mocktail movement isn't for you, let's discuss some realistic ways to cleanse and support the liver...
Eat leafy greens and cruciferous veggies like broccoli, asparagus, and spinach
Eat citrus fruit and berries (especially blueberries)
Add garlic to your meals
Incorporate fatty fish 2x per week
Drink green tea and dandelion tea
If you're wondering if there are "healthier" types of alcohol to drink, you are in luck. Red wine, light beer, and clear liquors tend to be on the healthier end of the alcohol spectrum. Try to steer clear of sugary mixers like juice, soda, and tonic.
2. Be Intentional with Movement:
You might find it harder to stick with your normal exercise routine around the Holidays, but don't let the "all or nothing" mindset get the best of you. Instead of completely throwing in the towel until January 2nd, try incorporating smaller increments of activity when you can. Here are a few short and sweet at-home ideas...
Incorporate bodyweight movements like squats, push ups, planks, and sit ups. Just a few sets of each can go a long way.
Try a 20 minute YouTube yoga or Pilates. Low impact movement can feel easier to incorporate on low energy days.
Take advantage of the warmer weather days by getting out and going for a long walk. This is as much for your mental health as physical.
Track your steps and set a daily minimum goal that makes sense for you. If you're averaging 3,000 steps per day, try upping it to 4,000.
3. Use the 80/20 Rule:
This is the time of year to eat, drink, and be merry. The trick is to find a way to enjoy your favorites without completely going off the rails...
Take inventory of all your options before making a choice.
Ask yourself what you REALLY want vs. sampling everything simply because it's there.
Pay attention to your hunger-fullness cues throughout the day.
Check in with yourself halfway through a meal and ask yourself where you fall on the hunger-fullness scale. 0% is starving, 100% is overly full.
Aim to clear your plate when you are about 70-80% full. You should feel satisfied, but not stuffed.
4. Set Reasonable Goals:
You may have been working really hard the past few months to lose weight and improve your health. Now you're worried that the Holidays will completely derail you. Instead of getting hung up on the goals that may be a bit unrealistic to carry through the Holidays, consider setting goals that feel more manageable in the interim. Maybe the new goal this Holiday season is simply to maintain, and not gain, which is a victory in itself.
5. Hold Yourself Accountable:
The overindulgences don't necessarily come from your family Christmas dinner or your friend's New Year's Eve party. If we are being honest, the spiral typically stems from all the days in between. Instead of waiting until January 2nd to start fresh, look at each meal as another chance to start again.
Here are a few extra tips to end the spiral before it starts...
Give yourself just one plate of leftovers to take home.
Get rid of any additional leftovers that you haven't already eaten within one day (two at the most).
Freeze a few pieces of your favorite dessert for a rainy day instead of leaving it where it's easily accessible.
Drink water.
Try to make daily activity a priority, even if it's minimal. Calories in vs. calories out.
This is my favorite time of year to get out the crock pot, and for good reason!
This dump & go chicken stew recipe is easy, hearty, healthy, and delicious.
It's great for meal prep, and you can freeze leftovers.
Wishing everyone a happy and healthy Holiday Season.
Cheers!
Chelsea Hoover, MS, RD, LDN
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