How to Stay on Track Around the Holidays
It’s that time of the year when the holidays begin to roll around one by one—first we have Halloween, then Thanksgiving, Christmas/Hanukkah, and the New Year.
Each of these holidays involves fun with family and friends, but they are also associated with bigger meals and abnormal eating patterns. If the holidays make you feel overwhelmed in terms of staying on track with goals, read this post to learn how to navigate holiday eating:
Set intentions. It’s important to set intentions early before the holidays come around, and this is the perfect time to do it! Recognize that these holidays may disrupt your normal eating routine, but recognize also that they are times to enjoy life with friends and family. Focus on the joy and release the stress related to eating. Set the intention to commit to your health and allow yourself to enjoy life the way you deserve!
No foods are off limits. Removing the black and white thinking about food—that some foods are “good” and some foods are “bad”—is necessary in our everyday life but especially around holiday time. When we label foods as “bad,” we automatically associate guilt and shame with those foods. Furthermore, thinking about a food as “bad” often makes us crave them more, and leads to overeating each time we consume them, because our brains believe they are not supposed to have that food again. If you allow yourself to mindfully enjoy candy at Halloween, mashed potatoes and stuffing at Thanksgiving, alcohol at Christmas and New Years’, you teach your body to recognize the food the same as any other food. This will help remove associations of guilt and shame, and will help you focus more on your family and friends rather than on the food. Plus, restricting all the good stuff takes the joy out of eating :)
Recommit to health. It’s inevitable that during holiday time you may eat to the point of feeling uncomfortable, at least once. This is normal, and this is ok! Remember that one meal in which you overate does not hinder your progress. On days where you felt like you overate, practice mindfulness by recognizing that too-full feeling as uncomfortable, and recommit to wanting to eat more mindful portions the next day. Also remember that on days where you feel like you overate, you also deserve to eat the next day! Recommitting to your health is about fueling your body with fiber, healthy fat and protein even when a past eating opportunity made you feel uncomfortable. If we restrict after an uncomfortable eating opportunity, we’ll feel more hungry at the next eating opportunity and fuel a cycle of overeating. One meal or one day of eating doesn’t change your progress—rather, it’s about the meals and snacks over time that help you get to where you want to be.
Remember the basics & take control. The types of food you’ll be exposed to around the holidays is often out of your control. You have the option to take control by creating your own dish that satisfies your goals and needs, or remember nutrition basics and prioritize fiber, healthy fat and protein. A good rule of thumb is to fill half of your plate with vegetables, ¼ plate with protein, and ¼ plate with starches or grains. Eat your veggies & protein first before your starches, and remember to take breaks in between bites. Always go for seconds if you feel like that’s what your body needs. Remember that you are in control even if the food you’re eating isn’t part of your normal diet.
Prioritize movement. Movement is a great way to optimize your digestion, balance blood sugar, and release endorphins that help you feel joy. Engage in a form of movement you enjoy, whether it’s walking, running, pilates, or strength training. You can encourage family members and friends to engage in movement with you over the holidays, and make it a holiday activity!
Hopefully these 5 strategies can help you reduce stress surrounding holiday eating. Staying on track involves faith in yourself and keeping up with those healthy habits that are already working for you!
Happy holidays!
By Jessica Kaplan