Personal Training, Fitness and Nutrition Motivation

Monday, November 25, 2019

Enjoy Holiday Food Without Freaking Out About Your Fitness

Do you stress about food over the holidays? You are not alone in this struggle. Many people believe eating off track even a little will derail their fitness program. Not true.

Did you know the average person only gains about 2 pounds between Thanksgiving and New Year? I think it's safe to say we can all relax and enjoy some holiday food without freaking out so much.

You're Still Eating Healthy

The holiday doesn't mean you're giving up on eating healthy. You are simply choosing to enjoy a little indulgence during the season. This is done without regret or guilt. It's called having a healthy balance.

The holidays don't mean a free pass to overeat or binge. Quite the opposite. Eating for enjoyment through the holidays means you remain mindful of food intake.

It also means you are listening to fullness cues telling you when you're satisfied. Eating to comfortable fullness is acceptable, not to feel like the stuffed turkey sitting on the table.

Enjoying holiday food is an important part of the season. Not eating grandma's seasonal cookies would be unrealistic. The holidays are about partaking in family, friendship, fun, festivities, and food.

Holiday Food Wisdom

Enjoy the holiday food but with a mindful attitude. Your body responds to what you do continually not to what you do occasionally.  This means your holiday meal doesn't define your health and fitness.

The following is some great holiday food wisdom to help you enjoy the upcoming season:
  • Relax and allow yourself to enjoy some indulgence without guilt.
  • Don't waste your calories on foods not worth it (crackers, chips, boxed junk, etc.)
  • Enjoy quality homemade dishes and treats.
  • Try a sample of the host’s signature dish or fabulous hors-d'oeuvre.
  • If you sample something that tastes crappy, discreetly ditch the item.
  • Savor your food slowly putting your fork down often.
  • Grab a plate and avoid standing over the food items dipping and grazing.
  • Putting food items on a plate allows control of your portions.
  • Use a small plate to ensure portions are the proper size.
  • Head for the veggie tray and eat the rainbow. 
  • Enjoy great conversation while sipping on lemon water. 
  • Listen to fullness cues and don't eat more if you feel satisfied.
  • Don't be a speed eater. 
  • Drink smart - choose a slender glass for your adult beverage. Choose wine or champagne for sipping over hard alcohol. 
  • Eat a small, healthy meal before a party.
  • Avoid going back for seconds especially if you feel satisfied.
  • Engage in conversation and enjoy a happy environment.
Enjoy a beautiful and happy holiday season!

Remember to maintain your exercise program through the holidays.

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1 comment:

  1. Darla,

    thank you so much for your advices.
    I usually try to contain myself... limit the size and trying to be selective on what I eat.

    In your blog you say "EAT SLOWLY! This can not be emphasized enough. It takes 20 minutes for your body to register that you are full", it is a great advice good for the holiday season and for the daily eating habits.

    I have to admit I am a fast eater and I am cleaning the dishes while everyone is still eating...just ask Sandra.

    Though I have learned to know how much I can eat and need to eat. ... now I think I have just to work on the manners at the table ;-)

    Tom

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