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Ah, the holiday season—a time of joy, celebration, and delicious food. As someone deeply passionate about health and wellness, navigating the holiday dinner table without overindulging can be challenging. But fear not because, with a little mindful planning and smart choices, you can enjoy the festivities without derailing your health and fitness goals.
Start with a Solid Foundation: Breakfast Matters
One of the best ways to set yourself up for success during holiday gatherings is to start your day with a nutritious breakfast. A balanced morning meal can help stabilize your blood sugar levels and prevent excessive hunger later in the day. Consider incorporating protein, fiber, and healthy fats into your breakfast to satisfy you.
Practice Portion Control
Portion control is critical for holiday meals. You don't have to deprive yourself of your favorite dishes, but must be mindful of portion sizes. Opt for smaller servings and savor each bite. Remember, you can always return for seconds if you're still hungry.
Fill Your Plate Mindfully
When loading up your plate, prioritize vegetables, lean proteins, and whole grains. Vegetables are rich in fiber and nutrients, which can help you feel full. Lean proteins like turkey or grilled chicken can keep you satisfied, while whole grains provide a source of energy. Remember to enjoy the season's flavors, but do so in moderation.
Stay Hydrated
Proper hydration is often overlooked during the holidays. Aim to drink plenty of water throughout the day to stay hydrated. Sometimes, our bodies mistake thirst for hunger, leading to unnecessary snacking. A glass of water before your meal can also help you recognize true hunger cues.
Be Mindful of Alcohol
Alcoholic beverages are often a part of holiday celebrations. While enjoying a glass of wine or a festive cocktail is okay, be mindful of your alcohol consumption. Alcohol can lower inhibitions and lead to overeating. Consider alternating alcoholic drinks with water or a non-alcoholic option to help pace yourself.
Plan Active Holiday Activities
As a fitness enthusiast, I encourage you to incorporate physical activity into your holiday plans. Organize family walks, hikes, or fun group fitness activities. Not only will this help burn off some of those extra holiday calories, but it can also be a great way to bond with loved ones.
Practice Mindful Eating
Mindful eating involves paying full attention to the sensory experience of eating. Take your time to savor your food's flavors, textures, and aromas. Put your fork down between bites, engage in conversation, and be present at the table. This approach can help you enjoy your food more while recognizing when you're satisfied.
Have a Game Plan for Leftovers
Leftovers are a holiday tradition, but they can also lead to days of overindulgence. Instead of mindlessly grazing on leftovers, plan to incorporate them into balanced meals in the days following the holiday. Use turkey for sandwiches, create a nourishing soup from vegetable sides, and be creative with your leftovers to avoid food waste.
Remember the Big Picture
Lastly, remember that one indulgent meal or even a few won't derail your progress if you maintain a balanced overall approach to your health and fitness. Enjoy the holiday season, focus on the moments with loved ones, and stay committed to your wellness journey.
In conclusion, healthy holiday eating is all about balance, mindfulness, and enjoying the festivities without guilt. As a certified personal trainer, health & wellness coach, and travel wellness coach, I encourage you to apply these tips to make the most of this special time of year while staying true to your health goals.
Cheers to a happy and healthy holiday season!
By Leah Balmer,
CPT, CHWC, and Travel Wellness Coach