We all find ourselves struggling to stay on track nutritionally at one point or another during these holiday months. It’s normal to have a meal, a day, a week or even a few months where you fall into an unhealthy rut. For many, this seems to happen during the holiday season. Exercise is even more difficult— the frigid weather almost makes it justifiable to sit on the couch with hot cocoa and Christmas cookies instead of braving an outdoor run or combating the potentially hazardous roads for a trip to the gym. This, in combination with poor food choices and out-of-whack schedules, make it no wonder that many tend to pack on a little extra insulation during these months. So what does a lost soul do in the midst of all the joyfully disguised temptation? Is it possible to enjoy your favorite holiday dishes and treats without tipping the scale?
My answer is yes.
Here are five tips to help you stay on track during the holidays:
1) Get accountability. Whether it’s a family member, a close friend or a Registered Dietitian, research has shown time and time again that accountability works. There is strength in numbers! Tell someone your goals and how you plan to stick with them throughout the holiday season. Better yet — record them in a food diary and if you’re motivated enough, start writing down everything you eat and drink. This supplements your accountability and increases awareness of what you are actually putting into your body.
2) If you fall, get back up. The worst thing you can possibly do when you catch yourself slipping down a hill is to allow yourself to fall all the way down. In the game of golf, the term “blow-up hole” refers to a hole where nothing goes right; your score is higher than what you normally get and it has the potential to ruin your entire round. The strategy to overcoming a blow-up hole is to recalibrate your mind when you get to the tee on the next hole so that the one bad hole doesn’t end up ruining your entire round. It can be difficult to get out of the rut after you’ve had so many bad shots in a row, but it’s a mental game. The same goes for dieting. When you notice yourself falling, pick yourself up and start making wiser choices. I realize it’s easier said than done, but like anything, with practice it does become easier.
3) Bring a healthy dish to share. You may be surprised at how many people are appreciative and very interested in trying a healthy dish at holiday gatherings. Thanks to the internet, the overwhelming accessibility to a surplus of free recipes and tips are endless. Find a non-traditional recipe or a healthy remake of a favorite and bring the end product to your next get-together. And don’t feel you need to do a “test-run” ahead of time — folks will be appreciative that you went out of your way to bring something fresh and new.
4) Plenty of Protein. Many holiday dishes are loaded with carbohydrates, so make it a point to put plenty of protein on your plate. Protein increases the satiety factor (helping you stay full for longer) and unlike carbohydrates, won’t leave you with cravings for sugar and more carbs. Be sure to include protein at all of your holiday meals, and snacks too.
5) Embrace the season. Food tends to be the main focus of holiday gatherings, but try not to stress out about it. Relish the festivities of the season by taking it in with all of your senses—the warmth of the fireplace, the sound of Christmas carols, and the fresh smell of fresh cut pine and gingerbread.
It’s my hope that we can revitalize this season and be inspired to try something new. If you come across an interesting recipe or new tradition, I’d love to hear about it! Find me on Twitter or Facebook and share with me how you’re switching things up this Christmas season.
Great post! Thanks for sharing. I find having your favorites, and limiting yourself to one or two – instead of trying a bunch of other treats you may not even like – a great way to keep holiday snacking in check!
Thanks!