Conquering the Holidays
Your palms are sweaty, knees weak, arms are heavy, you feel like Eminem in the movie Lose Yourself. You lift up your fork in triumph as you manage to polish off the last bite left on the plate. You lean back, loosen your belt, and dab your forehead with a napkin. The uncomfortable bloated feeling has already set in and it’s only the first meal of Thanksgiving. You still have dessert and then a second dinner at the in-laws to look forward to. Without awkwardly raising your hand, who here has been in a similar situation?
Holiday eating typically marks the time from November until January when celebrations and food are plentiful. How can we overcome this obstacle without feeling guilty? Here are a few tips to get you through this holiday season:
- Offer to bring a healthy dish. If you’re tasked with bringing a dish, offer to bring something low calorie and nutritionally dense that can help satisfy cravings and stay within your diet plan. Not to mention you may inspire others to become more health-conscious, a win-win situation.
- Eat something beforehand. Most people like to starve themselves before a meal by skipping breakfast and/or lunch so when it comes time to the feast they find themselves overloading. Skipping meals often leads to overeating and slowed metabolism. Make sure you’re eating something small for breakfast or lunch, you’ll find yourself eating less when the meal comes.
- Put all meals on small plates. Looks can be deceiving. Dinner plates add more real estate for larger portions of food, so the calories add up quickly. Use an appetizer plate to substantially limit calorie intake while providing enough to sustain you.
- Focus on foods that will subdue your appetite. Lean proteins such as turkey provide an excellent source of protein without being converted to sugar. Non-starchy vegetables are low calorie, contain a variety of vitamins and minerals, and are an excellent source of fiber that cannot be digested and can actually help prevent the absorption of some fats and sugar molecules. Protein and fiber travel through the digestive tract more slowly, helping you stay full longer. It’s important to eat these foods first.
- Satisfy the craving without breaking the calorie bank. If you’re trying to maintain a healthy diet but that sweet potato casserole looks irresistible the three-bite rule is the way to go. The first bite to see how it tastes, the second bite to enjoy, and the final bite to savor and say goodbye.
- Make sure you’re staying active. Sitting on the couch watching the Macy’s Day Parade or listening to your aunts’ bicker about whose cat is more attractive may lead you to eat out of sheer boredom. It’s important to move and exercise even during the holidays. Invite others for a walk outside if it’s nice or throw on some tunes and have an epic dance party.
The holidays are an important time for sharing memories and growing relationships. Try and take the focal point off food this year and take the time this season to give thanks even in the midst of a pandemic.
What you put into your body matters. Here at FX Studios, we offer a wide array of nutrition services aimed at providing you with the best possible information and strategies to help you fuel your body right and achieve your nutrition goals. Interested in learning more? Take a look at all of our services here.