The holidays are for relaxing, enjoying the company of family and friends, and making precious memories. Stressing out on the numbers and missing out on the moments with friends and family is just not that ideal/healthy in my eyes. But Just because it is a holiday, doesn’t mean that you should go ham and binge eat the entire food display. So, live in the moment and eat mindfully. Here are a few helpful things to get you through the holidays and stay on track.


Holiday and Family Gatherings


  1. First and foremost, you need to be in the right mindset. Don’t go into a holiday party or gathering thinking you’re going to stay on track, instead go in with a clear level head you will do less damage.

2. Try fasting until your body actually is hungry.


  1. Once you have broken your fast eat lean protein and veggies throughout the day leading up to the party or gathering.


  1. Try having your last meal as close to you leaving for the party as possible. This will help insure that you are fuller and don’t show up to the party “hangry”.


Once you are at the party or gathering:


1-Use a Smaller Plate: When you put your food on a smaller plate, you can trick your mind into thinking you’re consuming more food and you will tend to not eat as much.

2-Try Smaller Portions: When it comes time to fill your plate, take full portions of the options you know are healthier (white meat turkey, salad, roasted veggies) and take smaller portions of the less healthy options. Take just enough to enjoy two or three mindful bites. If they’re available

3-Add Variety: fill up on foods like lettuce, cabbage, celery, and leafy greens. These options are loaded with fiber to help you feel full and are healthy carb options

4-Choose one dessert that you love. Stick to eat, eat it slowly, and enjoy it. If after you are done and you realize you want another piece go back to the same dessert

5-Choose alcohol wisely; instead of choosing flavored, sugary cocktails. Choose non-flavored liquors, zero calorie mixers or red wine.

6-Stay hydrated. This will also help keep you from overeating and drinking. With every alcoholic drink that you have. Drink one glass or bottled water.

Enjoy this season and remember holiday weight gain is not caused by the few holiday parties or gathering that you attend. Its continuing to eat all the crap on all the days in between the parties. So, get back on track the next day.

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Happy Holidays

Coach Meagan B.