“We all know we’re going to overindulge over the holidays!” Sound familiar? Have you heard it from those who are supposed to be supporting you in your new healthy lifestyle choices? Or maybe it’s something you’ve comforted yourself with as Thanksgiving and Christmas eek closer and closer, tempting you with stuffing, mashed potatoes and a second (maybe a third?) slice of Grandma’s pumpkin pie. Holiday feasts are on everyone’s radar this time of year. Over the last few weeks I’ve been interviewed by several publications, all wondering the same thing: How to deal with setbacks during the holiday season. It seems as though everyone has the mindset of “we’re going to overdo it regardless.” Why do we think that way? I’ve found this mindset to be rather unsettling.
Let me start by saying I STRONGLY believe it is important to prepare ourselves for dealing with setbacks, as they are an inevitable part of life. No matter how hard we try, the reality is we’re not perfect. I don’t mean to be a Negative Nancy but the truth is that because we’re not perfect, we WILL fail at some point. We all do. Because of this, it’s important to have a plan set in place so that when we DO slip, we are able to get back on track without sliding so far down that it feels nearly impossible to get back up. Know yourself. Know your limits. Don’t let one setback throw you off the deep end. There is amazing value in giving yourself grace.
That being said, I don’t think overindulging over the holiday season needs to be an end-all-be-all “just the way it is.” I believe this in the same way that we shouldn’t accept getting type two diabetes or that we’re predestined to be obese forever simply because it’s “in the genes.” It’s just not the case. Overindulging is like knowing the burner on the stove is hot, but touching it anyway, fully aware that you’re going to have to deal with the damage and endure the healing process later. Why not just stay away from the burner? Now, hear me out, I do realize this is MUCH easier said than done. The cookies. The stuffing. The mashed potatoes. The festive holiday drinks. The homemade fudge. I get it. I really do. (I STRUGGLE TOO.) Let’s be real, the holidays are a PERFECT STORM. With an overabundance of highly addictive comfort foods, potentially uncomfortable social situations, sugary drinks, multiple gatherings, parties and feasts, they provide a set of conditions where emotional and mindless eating both THRIVE. On top of the parties, the busy nature of the holidays paired with the chilly weather (FRIGID weather in our northern states!) make it almost justifiable to stay inside next to the fireplace and sip hot cocoa instead of warming yourself up through exercise. If ever we needed an excuse to fall off our healthy living regimen, the holidays are it. But why take it? Why not jump start on those New Year’s resolutions and embrace healthy NOW? The reality is, most people who overindulge during the holiday season end up feeling guilty, icky and filled with regret. Good news: It doesn’t HAVE to be this way!
Here are my top 5 tips for overcoming the holiday temptation and embracing healthy right now:
Be sure to eat your meals and snacks leading up to the feast. Unfortunately in our brainwashed culture, it’s common practice to try and “save” your hunger or calories for the big meal, but this is a recipe for disaster and is likely to set you up for failure. When you deprive your body of nutrition the hours or day leading up to the holiday meal, your blood sugar levels are low as you enter the gathering. This makes it feel nearly impossible to be in control of not just your eating, but your emotions too. It’s important to get in your balanced meals and snacks on all days, but especially days when you know you’ll be around food temptations. Not skipping meals or snacks will empower you because you’ll have a better handle on portion control due to not feeling the urge to stuff your face as fast as you can and you’ll also be a happier guest or host because of it (ever heard of “hanger,” anyone!? Stay tuned for an upcoming post on that topic.).
Make protein and healthy fat your two best friends. Carbs are a surplus at holiday meals, so you’ll likely get plenty without even trying. Put your energy into focusing on protein (aim for at least the amount equivalent to the thickness and circumference of the palm of your hand) and healthy fat (butter, turkey drippings, heavy cream) before you reach for more carbs. Through helping to balance your blood sugar levels, this will assist you in making better choices later and keeping you off the blood sugar roller coaster.
Determine your limits and set realistic expectations for yourself. If you’re someone who will fall off the deep end after a single bite of pumpkin pie, then maybe you shouldn’t take that bite. Don’t even go there. If you’re someone who finds great pleasure and joy in having a piece of pumpkin pie on a holiday and are confident it won’t throw you off into the vicious cycle of sugar addiction and out of control eating, then maybe you should embrace it and enjoy not just a bite of pie, but a whole slice. Know yourself and determine what is acceptable for you and what’s not. And try not to over think or overstress about it.
Don’t keep junk food in your house. If you overindulge at a party, that’s one thing. Daily overindulgence is another. Assume that what you have in your house will eventually go into your body. Keeping unhealthy food in your home puts thoughts and temptation in your mind and is simply a recipe for disaster. Why set yourself up in fighting a battle you can’t win? Think ahead, and PLAN for success! Free yourself of the temptation and vow to make your home and kitchen clean, full of real, nourishing, whole foods and free of junk.
Start over at every meal and snack. So you didn’t follow any of the guidelines in this article and were unsuccessful at not over-indulging? Well pick yourself up and start over! Just because your eating didn’t go as you planned, doesn’t mean you’re a failure. The journey to health is exactly that, a journey, and making lifestyle changes is about learning how to deal with the ups and downs along the way. The most important part about messing up is learning how to get back on track and this starts with confidence. Believe in yourself and that you are capable of not letting one, two or ten slipups prevent you from being the healthy person you want to be.
Now, grab the guide below for my BEST tips to BUST (and prevent!) sugar cravings so that you can enter this holiday season prepared!
Great tips! My favorite tip is to start over at every meal in order to get back on track.
Thanks a lot Cassie. Starting with fat and protein helps so much. It cuts interest a lot. That being said, if the pie is super high quality, then I have really concentrate to not over do it. Most of the treats at holiday parties not that well made — lots of low quality ingredients and sugar — it is one thing when it made with a few ingredients of real cane sugar, grass fed heavy cream, pasture eggs, organic nuts, etc., and another when its an amalgamation of corn syrup and artificial coloring. Both the high quality and low quality treat will raise blood sugar and potentially pack on the pounds, but if I am going to cheat, then I am only will to pay for the downside with the maximum upside. This year, we are skipping the traditional Thanksgiving meal and holding off for Christmas — we cook most of the same foods both holidays and we are going to condense the carb palooza to week instead of 6 weeks. Spending all of January, February and March trying to loose all the weight gained in October, November and December really sucks, so we are trying this method this year. Will let you know how it goes.
I completely agree with this and am SO TIRED of seeing articles saying to just “enjoy treats in moderation!” I’m maintaining a weight loss of about half of my former body weight and have learned the hard way that moderation doesn’t work for things that are just going to completely throw me off track. It’s not about restriction, but rather fueling my body with healthy, balanced nutrition that’s not going to cause me to crash or feel bad later. Learning that it’s OK to just not eat that first bite of pie (because then I’ll eat the whole pie) has been huge. All this is to say, thanks for sharing this piece!