We’re almost one week into our holiday nutrition challenge, and have survived the first hurdle: Thanksgiving Day. How did you do? I hope you made some good food choices, maybe got in a workout before or after your meal, and did treat yourself to one serving of your most favorite Thanksgiving treat!
Now that we’re heading into the official holiday season with parties, shopping and all kinds of craziness, I thought I’d offer a few survival tips. If you follow these guidelines, you will not gain the proverbial holiday weight, nor will you go crazy from sugar overload.
First of all, review CFDFW Nutrition Guidelines. While I don’t expect you to eat paleo-perfect during the holidays, it’s good to have a goal in mind and know which foods to limit (sugar!!!!) and which foods to stock up on (veggies and meat).
Second, make a weekly menu plan. Consider your schedule for the week and plan accordingly. Busy days should be slow-cooker meals or something else you know is super quick and easy. Have plenty of good-for-you snacks on hand: nuts and seeds, fruit, hardboiled eggs. Plan on having leftovers…..I always make a double or triple batch of chili to have in the fridge for lunches and/or for nights I don’t have time to cook. Just re-heat and serve.
Third, grocery shop during non-peak shopping hours if you can. Fighting a crowd makes it much harder to resist extras and treats. Buy only those foods you need for your menu. Do not buy treats! If it’s not in your house, it’s a lot harder to indulge……you will have plenty of opportunities at the office, parties, kids’ schools, shopping at the mall, etc.
Fourth, never go to a party hungry, if at all possible, unless you are absolutely certain you will find some good, clean food on the buffet table. Eat some good protein and fat before you arrive, along with a little carbohydrate. A few hardboiled eggs, some deli meat, some beef jerky are good protein options. Nuts, seeds, avocados are good fat sources. An apple with almond or cashew butter can be filling. Always survey the entire buffet table before filling your plate. Start with as many whole, unprocessed foods you can find: veggies, fruit, meat, etc. Watch out for mystery dips, and avoid crackers, chips, breadsticks, etc. Then choose one or two treats that you know you will enjoy. Do not pick the cookie in the plastic tray from the grocery store…..this is not special and not worth it. This post is about Halloween, but it applies to any holiday. Choose your mom’s famous fudge, your sister’s special toffee, or neighbor’s yummy cookies. Take a small serving, really enjoy it, then be finished. And if the first bite of any food you choose does not taste totally yummy and make you want more, do not finish it. Do not eat it simply because it’s on your plate; eat it because it is truly good and you really enjoy it.
Last, relax! I know, easier said than done. But a relaxed holiday season is possible, you just need to be mindful of your limits. A minimum of seven hours of sleep is necessary. If you are not sleeping well you will have a much harder time making good decisions, not just about food, but about scheduling, shopping, etc. Drink lots of water, limit alcohol, and eat good food. Enjoy some treats without over-indulging.
And of course, make it to the gym several times each week!
Enjoy the season!
Danielle
