The holiday season can be a stressful time for those on a health journey. It often comes with a lot of travel, an abundance of sugary food, an excess of alcohol, parties, and erratic schedules. I want to take some of the stress off of your plate and discuss ways to manage these obstacles while still sticking to your health goals.?
- “Saving your calories” for dinner will only backfire, instead eat regular meals / stick to your normal eating patterns leading up to the holiday meal or party. When you restrict yourself, you are likely to eat past the point of being full, which can lead to physical discomfort, emotional distress, and prevent you from being fully present with loved ones and enjoying the meal.?
- Balance your plate for optimal satisfaction by including protein, fat and fiber in each meal.? While holiday meals tend to be heavier on the starches, you can reduce the blood sugar rollercoaster and the post-meal slump by incorporating more protein, fiber-rich grains and veggies, and fat on your plate.?
- Experiment with lower sugar swaps for your favorite treats. This is not to say you can't have the full sugar versions, but you might not even notice the difference! And if you do, and choose to eat the full sugar version, that is also okay! Eat the regular version mindfully and focus on getting your protein and veggies in your meal to help with any blood sugar spikes!?
- Exercise for your well-being, not to “earn” your food. I promise you; you will not instantly lose muscle mass, endurance or strength from taking a rest day or a week off. You may even come back stronger by feeling more well-rested. You also do not need to over-do exercise or physical activity to try and compensate for additional calories or less nourishing meals. Try reframing exercise as a form of self-care to support your mental health and boost your mood.?
- Try your best not to feel pressured into eating a certain amount or type of food based on what others are doing or saying. It is absolutely okay to set boundaries and choose foods that will make you feel good.?
- If you have a setback, use it as an opportunity to learn and grow. Change is never linear! Don’t let a setback derail your progress. Use them as a way to adapt better in the future.??
At the end of the day, remember that one meal does not make or break you! Holiday meals are a small fraction of all the meals you consume in a year. It is what you eat consistently that matters most.?
If you want to take a deep dive into your health or would like to talk through your current goals, give us a call to schedule a?complimentary wellness consultation!?
