Holidays and Food: Find joy and health!
We are well into the holiday season, and you may be starting the feel the pinch. I’m not talking about the financial pinch which can happen too, but rather the pinch of a waistband as the events and leftovers start to pile up. It can be easy to say “I will enjoy myself and start eating better in January”. It can also be easy to say “I am a terrible person and need to stop eating” after every overindulgence. Neither one is a great option, so what might be better?
1. Focus on the other parts of events rather than just the food
Food is part of almost every gathering, but it doesn’t need to be your focus. Enjoy spending time with people you care about, helping someone else, cheering on a performer or team, etc. Make it about people.
2. Choose your favorites!
We all have foods we like best, including holiday specialties and treats. So pick the ones you love, and say no to the rest. For example, I love the lebkuchen recipe my daughter makes. I also love my pumpkin gingerbread. So those, I say yes to. Sugar cookies and cake (really anything with frosting) I can definitely say “no” to. And I have learned that despite how much I may love really good ice cream, I should definitely consider deeply before having a bowl, as it inevitably leads to a pound of weight gain. Focus on just having a couple of favorite treats, and let the rest go. You still get the enjoy the seasonal specialties, without the excess.
3. You don’t have to eat it all now... or at all...
The freezer is your friend. Really! Even if a friend brings a plate of your favorite cookies, you don’t have to eat them all now. Keep a few on the plate and put the rest in the freezer for another time. This also works well for party leftovers. You can freeze enough for a family meal in gallon freezer bags, or enough for a lunch to take to work. If vegetables are in short supply with those leftovers, fill part of your lunch container with frozen vegetables when you freeze it. And remember, you don’t need to eat all of the treats the neighbors bring by. If you don’t love it, either share it or toss it. Remember the love that went with the gift and appreciate the sentiment!
4. Plan ahead
You may or may not know about all of the events coming up or the treats that will be coming, but when you do, make a plan. A few examples: If you are going to a party, and everyone is pitching in for the meal, offer to bring a favorite healthy dish. Have a serving (or two) of non-starchy vegetables before you head off to a party to make sure you are getting the nutrients and fiber you need, and to arrive less hungry. It makes it easier to control portions and choices if you are not really hungry. And remember drinking a glass of water before meals helps too – It’s a classic because it works!
The other part of planning ahead is making sure you have menus and shopping done for healthy meals each day. When you have a plan (and keep it simple!) it is easier to follow through.
5. Portion control and single servings
It can be hard to say no when there are so many favorites on the table, so enjoy those favorites but keep the portions small. Let yourself thoroughly enjoy each bite! Take time to savor the flavors and textures. Then, don’t go back for second helpings unless you are genuinely still hungry, have let your body have time to register fullness, and have had some water.
What about those times when you overdo and feel terrible, either physically or emotionally? Let it go, but let it go with a concrete plan moving forward. What happened to derail you? How can you avoid that situation in the future? What is one small change you can make to set yourself up for more successful nutrition choices? For me, it is focusing on regular exercise. I really miss vegetables if I don’t have them, but exercise is harder to me to carve out time for. If I focus on physical activity, it makes it easier for everything else to fall into place. Consider what your one small change or focus might be. Maybe it’s eating breakfast so you aren’t as hungry later in the day. Maybe it is staying hydrated and keeping up on your fluid intake. Maybe you need to set aside the “clean your plate” guilt. Whatever it is, enlist support. Having a friend or family member there to know your goals and help you stick with them makes a huge difference.
Happy holidays!