HEALTHY HOLIDAY
SURVIVAL TIPS
If you fail to plan,
you are planning to fail.
Many people regard the holiday season as a time for well-deserved breaks and festivities. Included in that merry-making is typically a myriad of sweets, carb-heavy comfort foods, cocktails and more than a few excuses for skipping your workout.
The holidays bring their unique set of challenges:
too much food and drink
too many parties
too much stress
too little time
too little sleep
not enough exercise
family obligations
a cauldron of bubbling emotions
FORGIVENESS AND SELF-COMPASSION
- People with an attitude of forgiveness & self compassion after 1 setback are less likely to give up and keep bingeing.
- If you lose control with a dish of chocolate truffles, don’t think, “I’ve blown it. Might as well move on to the eggnog.”
Just forgive yourself for the truffles.
Stay On The Healthy Path
With These Tips.
Keep a Proactive Food Diary
- Start your day by writing down exactly what you plan to eat, and then stick with it.
- Treats are OK here and there, make sure it’s “planned for”.
- Note how good you are feeling while eating these healthy foods.
Don’t Fast All Day
Don’t Skip Meals
- Fasting can slow the metabolism.
- Fasting all day will cause you to binge later.
- Don’t binge at dinner- you'll regret it the next day.
- If you arrive at the party starved you will tend to overeat.
- Drinking on an empty stomach = quicker buzz =mindless munching.
- Eat normally during the day, and be strategic at the buffet.
Don’t Leave Room For Dessert.
Only Splurge When It’s Worth It.
- Pick your poison = something you really want and enjoy!
- Day old dried-out pumpkin pie is NOT what you are looking for.
What’s Worth IT?
- Give yourself a budget - three splurges per week and enjoy!
- When it’s not, say “no thank you.”
- Focus: chew, enjoy the smell, taste, texture of each item.
- Not worth it –discard it.
Keep Track-You Can’t Improve If You Don’t Measure
- Zip into skinny jeans once a week -note how they fit.
- Schedule this in your calendar-Write it down and date it.
- Too tight? Adjust your eating and exercise habits
Make Swaps That Rock
Bye-Bye Green Bean Casserole with Mushroom Soup and French Fried
Onions and
Sweet Potato Casserole with Marshmallows.
etc.
Healthy Holiday Recipe Swaps
Please choose a Healthy Turkey
There’s a lot of sketchy information stuffed inside Butterballs turkeys.
Consider buying a locally raised, organic and humanely slaughtered turkey.
Eat Before You Party
- Arm for Battle-Don’t go in hungry!
- Eat your fat first!
- Fat will leave you feeling full and stimulate metabolism.
- Good fat: avocados, olives, olive oil, coconut oil, pastured butter and nuts.
- Healthy fats help curb cravings keeping starchy sides and desserts total intake in check.
- Arrive at a party satisfied not starving.
Survey The Buffet
One Trip – One Plate
- Decide ahead of time which items to select.
- Poached salmon & salads may be at the end -buy the time you get there there is no room on your plate.
- Choose a salad plate (ask for one if you don’t see one).
- Make a “no-stacking” rule.
- Forget about a second trip.
- Don't hang out by the food table - you will consume endless calories.
Watch out for Liquid Calories
Too much alcohol will make you lose control at the buffet table.
Eggnog = 350 calories for 1 cup BEFORE alcohol
Vodka on the rocks = 96 calories for 1.5 ounces
Martini = 160 calories for 4 ounces
Wine = 100 calories for 5 ounces
Champagne=182 calorie 1-cup serving
Wine spritzer=96 calories (4 oz wine, 2 oz club soda)
Alternate drinking a glass of water with every alcoholic beverage.
Don’t give in to food-pushers
- Say ‘no thank you’ and mean it.
- Tell truth about sticking to dietary guns, let people in on your intention.
- Stack a small plate nutritious options to keep food pushers at bay.
- Volunteer a dish. Be in control of at least one option.
Quickies: Small Doses of Regular Exercise
- Hold on to your hard-won endurance.
- Women can lose up to 20% cardio fitness quitting for 6 weeks.
- Aim for high-intensity interval training 3 days/wk 20 minutes.
- Short bursts of intense effort fire up metabolism and temporarily improve mood and reduce anxiety .
- Go for a brisk walk after meal get away from the food.
- Exercise supports digestion and metabolism.
- Fit it in and feel calmer and more confident.
Go From Frazzle to Dazzle
- Ask for help go for a quick walk, relax on the couch.
- Start a new healthy self care habit.
- Make it a habit to use relaxation strategies.
- Spend time in nature to reduce stress and boost your mood.
- Take 10-minute breaks- sit quietly, shut out the chaos around you.
- Live in the present - focus on only the task at hand.
- Avoid worrying about what you need to do later.
- Eat right, sleep well, laugh often.
- Focus on what you’re grateful for.
- Keep a gratitude journal each day.
Self Care: Spa Treatments, Dry Brushing,
Mineral Salt Bath, Aromatherapy
CELEBRATE
WITHOUT THE WEIGHT!
Once you have survived the Holidays, set an INTENTION to THRIVE every day and every year!
Give Yourself the Gift of Health and Vitality!
