For many, as soon as December first (or in some cases early October or late November) rolls around, their once-healthy diet flies out the window to give way to busy schedules, eggnog lattes, parties, large meals, travel and holiday baking. Not only does this typically result in unwanted weight gain (averaging 10-15 pounds), but poor eating also results in low energy, weakened immunity and a reduced capacity to manage stress. This is the last thing most people need at this time of the year; during busy, social and quite often stressful times is when we need to draw on these resources the most. So what can one do to eat healthily and still enjoy the holidays?
Make Healthier Versions of Traditional Favorites
Many favorite recipes are loaded with unhealthy fats, sugar and refined grains. What most people do not realize is that these ingredients are not necessary and in fact most of the time they can’t even taste them! Reduce sugar in recipes and replace white sugar and corn syrup with healthier alternatives such as stevia, monk fruit, raw honey, coconut sugar or unrefined maple syrup. Switch to whole grain non-wheat flours and replace corn starch with coconut flour to boost flavor, fiber and nutrient content while reducing simple carbohydrates that trigger weight gain, cravings and poor blood sugar control. Try making raw versions of your favorite holiday treats to avoid processed ingredients entirely.
Shortening, margarine, lard and refined vegetables oils can be replaced with organic grass-fed butter, unrefined coconut, olive or avocado oil, or replace some using unsweetened applesauce or mashed sweet potato, pumpkin or squash. I even use pureed beans in brownies and no one ever has any idea they are in there! Be creative. Add flavor to your recipes by adding herbs, spices, vanilla bean powder or savory low-sodium broth instead of adding more fat, salt, sugar or MSG.
Festive Meals Can be Healthy and Delicious!
The average Christmas dinner contains 1500 calories or more! There is no reason why holidays dinners can’t be reasonably healthy. Make healthier, lighter versions of recipes, make more vegetable side dishes and salads and serve smaller portions. Keep a general sense of balance without being overly rigid.
Don’t Load up on Liquid Calories
It is all too easy to fill up on sugary festive coffees, wine and eggnog but it is important to remember how quickly these beverages add up. Did you know that a grande Starbucks eggnog latte adds up to a whopping 460 calories, 48 grams (yep, that is almost TEN teaspoons) of sugar and 21 grams of fat? Now consider that many people drink these without even considering the calories or indulge in one with a 300+ calorie muffin or pastry as a “snack”? Drinks can add up so quickly, and yet they don’t typically fill us up or register on our intake radar. Keep a bottle of water with you at all times when you are on the go or enjoy my healthy skinny pumpkin spice latte alternative. Stick to plain or flavored sparkling water when out or limit yourself to just half a glass of wine. Be aware of those who try to “top up” your glass before you are finished – that one glass of wine suddenly becomes four without even realizing it.
Eat Consistently and Never Skip Meals
It is all too easy to get caught up with busy schedules and endless to-do lists and forget to take care of yourself. Bring healthy snacks with you if you know you will be run off your feet. Hummus with vegetables and rice crackers, smoothies, a hard-boiled egg, a Lara bar, fruit or raw nuts and seeds are all easy and portable options and are much better than stopping for fast food or a giant sugary coffee.
Many people will also try to “save up” their daily calories by not eating all day; which only results in binging at night. It is much better to eat small, frequent consistent meals every 3-4 hours and eat a small snack (like a handful of raw almonds, a side salad with some protein, a cup of broth-based soup (low sodium and MSG-free), a green juice or half a SunWarrior or Vega shake) before going to a party. This way, it is much easier to maintain reasonable portions and make healthier choices without having to deal with low blood sugar, cravings and feeling ravenous.
It Isn’t All About the Food. It Really, Really Isn’t.
Contrary to popular belief, <insert your personal holiday favorite> does not cease to exist after the holidays. So many people get caught up in the thinking of ”I only get this once a year”, which leads to binging, a “why bother” mindset and a very negative relationship with food. While it is true that a certain food may be more common at a certain time of year, the reality is you could have it any time of year if you really wanted to. It is alright to indulge in your favorites, just be reasonable. Have a small portion, eat slowly and enjoy it. Remember the holidays are not about binging on Nanaimo bars, stuffing. and shortbread cookies, but spending time with family and friends. You deserve to be healthy, energetic and feel great.
Conquer the Cocktail Party
The cocktail party is surprisingly one of the biggest holidays fears I have heard from my clients over the last nearly ten years. But it doesn’t have to be a challenge! My biggest cocktail party rule is to eat a healthy snack (or even a small meal) before you go. Do not go hungry. Limit yourself to one glass of wine (no partial fill-ups) or just stick with sparkling water in a pretty glass. If there is a stationary food table socialize on the other side of the room. One of my favorite tricks is to carry a clutch purse to cocktail parties. With your sparkling water in one hand and your clutch in the other, you won’t be able to mindlessly snack, giving you more opportunity to make choices that align with your goals.
Portion Control and Moderation
Again, I come back to the philosophy of balance, moderation and portion control. As sane and common sense as this principle might be, many people do struggle with putting it into practice. There are many simple strategies that help make portion control easy. Use smaller plates, cutlery and serving utensils at holiday meals. Serve drinks in tall narrow glasses instead of short wide glasses it tricks the mind into thinking you have more. Fill up your plate with non-starchy vegetables and green salad first before dishing up higher calorie food. Use only the centre of your plate, leaving the outer edge bare. Eat slowly, chew thoroughly, really savor each bite and never let yourself get too hungry. If you love something, indulge in a small portion and enjoy it, but stop at one.
The holidays don’t have to be challenging; with just a few simple strategies you can enjoy the holidays, maintain your weight and stay healthy. Happy holidays from our family to yours! xoxo
© 2009 Nutritionista. Erin Luyendyk RHN. All rights reserved.
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