The Holiday Season doesn’t mean your healthy lifestyle needs to go out the window! If you struggle with staying on course on holidays, or feel nervous or stressed about what to eat, then this is for you!

FAQ: Do I have to avoid all the holiday food in order to stay on track & reach your goals? 😬

There is no one-size-fits all answer here!

What if you’re in that large percentage of people who find it hard to stop snacking once you start? Especially if you’ve been doing “good” lately? 😳

If you DO eat something “not good”, you can end up beat yourself up mentally, go wild, eating all the “off limit foods” 😖

So many people come to me saying that they’re tired of dieting, restriction, and over eating…
So, what if there weren’t “good or bad foods”, rather they’re all just choices with different outcomes? 🤔

You’re not “being bad” for having that Christmas cookie. You’re not “being good” if you choose not to either. We need to shift the focus to making MINDFUL choices, that are going to NOURISH and satisfy you both mentally & physically, during and after🙌

Here are some helpful, healthy holiday nutrition tips:

• Avoid Extremes: Many starve themselves the whole day before a big meal, only to over-eat and get stuffed when the food comes out. Avoid drastic measures like this and eat balanced meals throughout the day. Have protein packed meals, like a veggie egg white omelet or protein smoothie. This will jump start your metabolism, keep you satisfied, full and give your body steady energy throughout the day. Set the tone in the morning with something healthy. Avoid pastries and processed foods that will crash your energy levels later when you need it the most. Try to eat as normal as possible before and after!
• Get moving! Aim to get a workout or some sort of physical activity in: A gym session, quick total body circuit, walk or run outside…anything counts! This will help start the day off on a healthy note and increase your metabolism. Exercise shouldn’t be viewed as a way to “eat more” or as a punishment to “burn off” what you ate. HOWEVER, getting a good sweat session is ALWAYS a good idea, and help you stay in your normal healthy routine.
• Smart Snacking: Be mindful not to fill up on appetizers and social snacking. A handful of mixed nuts…a plate of cheese and crackers…that all adds up, and you haven’t even sat down for the meal. Ask yourself, “Am I truly hungry? Or do I want this because it is offered?” Snack only if you are hungry, and be mindful of the portion size. Go for a filling snack like raw nuts, fresh fruit, raw veggies and hummus, etc. and avoid heavy dips, meat items, cheeses, breads, etc.

• Drink Smart: Wine, beer, sparkling cider, holiday cocktails, egg nog…those all add up too! Be conscious about drinking water throughout the day to stay hydrated, ward off bloating and keep you full and satisfied. A good rule of them is to have a glass of water for every one alcoholic/caloric beverage you have. If you’re curious about learning how alcohol affects your results you can read my article here.
• Healthy Hosting: If you are hosting, try and substitute healthy ingredients as much as you can. If you are a guest, offer to bring a (healthy) dish. Not only will your host be appreciative, but then you know there will be a nutritious option on the table. 

• Plan your Plate: Plan out this meal like you would any other meal: choose your protein sources first, lots of veggies and greens, with n appropriate portions of complex carbs. Look at your plate and make sure you have balance. There can be good healthy options at holiday meals: white meat turkey, baked yams and sweet potatoes, root vegetables, brussel sprouts, green beans etc…! Aim to have a colorful plate with lots of variety of food.
• Play Favorites: Usually at holiday gatherings there are plenty of options (if not too many!) to choose from. Survey all of the dishes beforehand, and then choose what you really want to eat first. Ask yourself, “Which do I want the most?” and indulge on 1-2 things that you REALLY want. Don’t deprive yourself; this will leave you feeling unsatisfied and reaching for something else in place. Avoid choosing dishes just because they are offered. Save your appetite for YOUR favorites!

• Start Small: Although you might not be in control of the type of dishes, you can control your PORTION SIZE! It is about how MUCH you eat of everything! The trouble comes with holidays when we tend to graze and over-eat all day. For each food item that you choose, give yourself ONE serving, and even go for a slightly smaller portion than you think. Chances are, you will be satisfied and didn’t need the larger amount anyways! You can always get more later too!
• Slow and Steady: Take your time while eating and really taste all the different dishes. Chat with your company and enjoy the meal. This will leave you satisfied but not stuffed, and will ward off going back for seconds. Practice mindful eating: put your fork down between bites, thoroughly chew your food and truly taste all the great flavors!
• Remember to Have Fun! There is more to the holiday than just the meal. Remember that without family and friends, we would have nothing to celebrate! Play games and/or going for a walk are two great ideas. Staying active after the meal is ideal because it will help with digestion and ward off any “food coma” that may arise.

Most importantly, BE MINDFUL about your food intake and activity levels. This is one meal…on one day. It is all about enjoying the meal & the company and making memories. All of these tips above are to help you stay accountable to your goals and lifestyle. You don’t have to have a black or white mentality, where you either deprive yourself, track calories or measure portions and fear food OR go crazy and eat everything either.

Yep, you will most likely  “not normal” foods on holidays…AND THAT IS OKAY. Remember, this is one day of enjoying yourself and enjoying LIFE. If you choose to have a cookie…do it because YOU want it, and then enjoy it, because it probably tastes delicious right??!

“I am following a therapeutic diet, have food sensitivities, and/or REALLY trying to stay on track with my meals. What do I do when and those awkward social situations around food come up?!”

Here are my recommendations:

Own the Situation: Be confident in your decisions and have positive statements and mantras.

Communicate: Tell people the situation and hopefully will be more understanding.

Find your Balance: Determine what a successful holiday looks like for you. Would it be better to abstain from certain foods or indulge in a small portion? You decide what will help support your health goals while also not creating stress or a negative relationship around food.

Plan Ahead: Consider bringing a dish, part of your own meal and/or eating before. This will give you confidence that you know you’ll have something to eat that you feel comfortable with.

Smart Sayings to Remember:

Won’t you try some of my _____?? Come on, its just one piece/bite!

 Oh, thank you, but not right now.

I just had some of ______ so maybe later!

No thank you I am full from the meal.

Thank you, but I am not hungry right now, but I can take some home.

Why aren’t eating more?? Why didn’t you get any of the ____??

This is plenty of food for now, and I can always go back for more.

Why are you eating so healthy?? Live a little!

Thank you for your concern, but I enjoy these foods and I am completely satisfied.

Be Mindful-Stay Focused-Have Fun!

QUESTIONS about healthy eating, nutrition tips and how to have better habits ALL year round?

Feel to reach out to me: CONTACT ME