Five years ago, I worked with a client who was making remarkable progress in improving his health. As I was closing out a session in October, he calmly said, “You know, the holidays have begun.” This time of year, life is crazy. Let’s get back on track in January! I am certain I will gain 10 lbs. Does that sound like a plan? No! It doesn’t sound like a plan. Trust me. There are many delicious sweets and treats available; it gets colder making you want to curl up on the couch instead of going for a run. There is also a lot of traveling and eating out. And there are lots of social events with excessive alcohol and indulgent food. It is possible to feel obliged to share certain foods with your family or friends. You might feel obligated to eat more because stress can make your day more enjoyable. It can be difficult to find time to care for yourself when you have so many guests. This season can be difficult. However, it’s possible to thrive with some strategy, determination and thought. Instead of a long list, start 2017 with momentum and good health. Here are some strategies to make your holiday season a success. Common advice is to eat before you go. You know that dinner will be big, so you can save calories. But if you don’t eat well, you won’t be able to succeed at the event. Your body will store extra food as fat, so you will likely overeat. Before you leave the house, have a small balanced meal – protein, vegetables, and some fat – to feel satisfied and calm.
You should eat your vegetables! We tend to forget about the vegetables and focus only on the pie, mashed potatoes, and turkey. You can eat half your plate of vegetables. They are low calories, high in nutrients, fiber, flavor and nutrition. Additionally, they balance your taste buds, so you will be less inclined to crave fat and sugar. You can enjoy your indulgences, but make sure you include vegetables in your holiday meals. You can bring your own vegetable dish to the party, even if you don’t have to ask. This is all part of the holiday spirit! Pay attention to them. Enjoy every bite. Take the time to enjoy each bite. You can take a look at the scene and decide what to do. What are your options. Are you sure that corn bread is what you want? You want mac and cheese, not corn bread! You can see the chef’s kitchen as it is being prepared. You can take a look at all the appetizers served at the cocktail party to make sure you choose the ones that you love. Drink Water. We often crave sweets and feel hungry when we only have water. You may not realize how much water your body needs. You can bring a water bottle to hydrate yourself. You can bring a water bottle and drink up, even if you’re out of town. Are you able to go on a walk? Are there any parks or tracks where you can get in a good workout? You can find 10-minute workouts online or on an app. Book a hotel that has a gym. You can also explore the local area and look for classes. Be aware that alcohol can cause suffering, weight gain, or worse. Pay attention! Take a look at your calendar for the week ahead to decide when you’ll drink and when you’ll pass. Enjoy the company that you are with. Drink water. Consider drinking water with your cocktails. Make sure you have plenty of snacks on hand in case you get into trouble. It’s not fun to be “hungry” during holiday time. If you wait too long between meals your metabolism won’t work in your favor and you will overeat at the next meal. For non-perishable goods, pre-portioned packaged nuts, fresh fruits, cut-up vegetables, whole-wheat crackers, and jerky are all good options. Sandwiches, leftovers, yogurt, and salad are great options for those who don’t have the time or desire to travel far. It’s often that our expectations are so high that we feel that we should have done more. Give yourself a break and be kind to yourself. You did eat a second slice of pie, but you ate half your plate of vegetables and avoided fried foods. Although your workout wasn’t complete, you did manage to get a 30-minute walk in. Recognize your successes. Everyone wants to lose weight, feel healthier and have more energy. Although you might think that your family and friends won’t be supportive, I believe they would love to help you eat less, move more, and avoid a food coma. You can be a role model for others and you will be rewarded. Talk to people, have fun, enjoy, celebrate, and eat only the things you want.
