Do you find yourself looking at a plate of strawberries with chocolate topping and estimating the calories in your head? You are not alone. First of all, I wish you a very happy holiday! If you find the holiday season to be a test of will over health goals and weight gain, you are not alone! I hope these 5 tips on how to relish the holiday season without stress would help you to have your holiday and eat it too!
Recognize the Love Behind the Foods
There is no shortage of dietary advice on how to “survive” the holidays, such as drinking a lot of water or eating a large plate of salad leaves to fill you up before going to a holiday party. Holidays are here for a reason. It is a season of renewal, a time to connect with family. Yes, a time to savor the family tradition meals. Can we consider putting down our Myfitnesspal, or sending meal photos to our diet counselors for approval? One meal or one day is not going to wreck your health goal. It is the totality of the dietary pattern consumed over our lifespans that counts.
Aunt Phyllis’ famous creamy green bean casserole or Grandma’s turkey gravy are made with love and have been loved by generations before you. Savor these family traditions. As Michelle May, MD author and creator of Am I Hungry® program said, eat what you love, love what you eat.
Engage with Body Cues
Try to be mindful of the hunger and satisfaction cues within you, but don’t overly obsess about it. Go ahead, sink your fork into that thick, creamy pumpkin cheesecake. Savor the cheesecake slowly, taste the richness, and smell the aroma. Feel the sensation of satisfaction in the body after each bite. Talk about the flavor with your cousins or friends. Make a connection. Does it sound quite different from filling the stomach with salads first and tricking it into fullness? It does because it is different! Foods are much more than calories and their macronutrients of fat, carbs, and protein. As Intuitive Eating dietitian, Alissa Rumsey RD said, bring awareness of how your body is feeling.
Recognize the Love behind the foods this holiday season #nodiet #thanksgiving Click To TweetSay Yes to Yourself
Being aware of our sense of hunger and satisfaction is not a rigid control, rather a way of rediscovering the intuitive connection of a fullness signal in our brain and the GI system. If the perfectly-roasted turkey tastes so amazing that you want to help yourself to a second serving beyond the point of satisfaction, go ahead! Protein is naturally more filling than sweets. Be intentional about your enjoyment! The spirit stays true when well-meaning relatives urge you to keep eating beyond comfort. Simply politely say “No thank you!” You can always accept an offer to take some home for the next day.
Be natural about exercise routine
We have learned from experts that calories are not just a simple mathematical formula of calories in minus calories out. I encourage you to keep up with your regular exercise simply because it is healthy and it makes you feel energized. Do it for the right reason. It is not necessary to control the calories by skipping a meal (eating a lighter meal prior or after a party is OK) or to “burn off” the extra calories with running an extra mile. Taking a walk after dinner with loved ones is rejuvenating. If one shows up to a holiday gathering famished, one tends to overeat. Remember the biological signal of hunger is strong. Ignore it and it will talk back later, with an attitude!
Enjoy the Spirit of the Holidays
A satisfying, nourishing well-balanced diet in the right portions and regular exercises will keep your metabolism healthy. An occasional indulgence does not necessarily upset your weight set point in the long run. Holidays are meant to be fun and enjoyable. In this holiday season, be present and enjoy the blessing of family and friends. Embrace the spirit of the season. Share the warmth of friendship, family and yes, foods.
This holiday season, give yourself permission to count the blessings, not the calories.
When you think of holidays, what warm memories come to mind? Is there a favorite family dish that you look forward to? Love to hear from you. Drop me a note, share your holiday story below in the comments.!
