The holiday season is a time filled with joy, celebration, and the company of loved ones. It’s also a season synonymous with indulgent foods and drinks, which can make maintaining a healthy lifestyle a challenge. With some simple swaps and strategies, you can navigate the holidays without compromising your health or feeling guilty about what you eat. We’ll explore easy ways to savor your favorite holiday treats while keeping your well-being in mind.
Optimize Your Plate: To Help You Put the Fork Down
When it comes to enjoying holiday feasts without overindulging, your plate composition can be a powerful ally. By having some strategy with what you put on your plate, you can savor the flavors while keeping portions in check. Here are a few tips to help you navigate this:
Prioritize Color: A vibrant plate is often a nutritious plate. Aim to include an array of colorful, above-ground vegetables in your meal. These veggies tend to be rich in fiber, which can help you feel fuller for longer and curb the temptation to overeat. Think broccoli, bell peppers, leafy greens, and brussel sprouts. By filling your plate with these colorful choices, you’re not only enhancing the visual appeal of your meal but also boosting its nutritional value.
Embrace Protein: Another key to a satisfying and balanced holiday plate is protein. Ensure that your plate includes at least 2-3 servings of protein. A handy way to visualize a serving of protein is to think of a deck of cards. Protein-rich foods like turkey, chicken, fish, tofu, or legumes can help you feel satiated and satisfied, reducing the urge to keep reaching for more servings of less nutritious options.
Take Your Time: Amidst the holiday excitement, it’s easy to rush through your meal. However, allowing your body the time it needs to signal satiety is crucial. Slow down and savor each bite. Put your fork down between bites, engage in conversation, and truly enjoy the flavors. Taking your time not only helps prevent overeating but also enhances your overall dining experience.
Ferments for a Happier Tummy: Incorporate Probiotic Foods
Holiday feasting can sometimes lead to digestive discomfort. To ease bloating, gas, and indigestion, include fermented foods in your meals. Sauerkraut, pickles, kimchi, unsweetened kombucha, and kefir are rich in probiotics, which promote a healthy gut and aid digestion.
Having a small portion of fermented foods 30 minutes before a meal can reduce digestive issues and improve nutrient absorption. By adding probiotic-rich foods to your holiday menu, you’ll support your digestive health and enhance the overall enjoyment of your meals.
Soups to the Rescue: Nourishing and Satisfying
When faced with tempting, sugary and carb-rich foods at holiday gatherings, consider soup as your secret weapon. Consuming a bowl of soup 30-60 minutes before an event can reduce hunger and prevent overindulging. The volume of soup in your stomach triggers feelings of fullness, curbing your appetite.
Homemade soups are quick, easy, and cost-effective. They can be prepared in advance and tailored to your taste preferences.
Post-Meal Walk: Blood Sugar Buster
A post-meal walk can be a blood sugar regulator. It helps reduce the spike in blood sugar levels that often follows a hearty holiday meal. This can not only prevent that energy crash but also contributes to overall blood sugar stability, making you feel more balanced and energized.
But that’s not all – a stroll after eating also assists in combating digestive distress. Bloating, gas, and abdominal distention, which can be all too familiar after a feast, may be alleviated by this gentle activity. The motion of walking encourages the movement of food through your digestive system, reducing the chances of these uncomfortable issues.
Navigating the Holidays with Confidence
The holiday season need not be a time of dietary deprivation or guilt. By making simple swaps, choosing healthier options, and maintaining a balanced mindset, you can relish the festivities while staying true to your health goals. Remember to prioritize nutrient-dense foods, include probiotic-rich choices, and listen to your body’s cues.
Indulge in the joys of the season, and create lasting memories with your loved ones. Cheers to a delightful and health-conscious holiday season!
A little about me:
My name is Jane Burnette and I’m passionate about health and wellness. As a holistic health coach with a degree from UNC Chapel Hill and numerous certifications, I specialize in lifestyle changes that empower people to achieve their health goals.
My mission is simple: guide clients to optimize their daily habits so their body’s natural healing processes can kick in. Rather than focus on diets or quick fixes, I teach sustainable strategies for nutrition, exercise, stress relief, and more.
I draw on my own experiences as a mother of three boys, fitness enthusiast and lover of the outdoors to help clients become the best version of themselves.
