Holiday Tip #9: Water Before Wine

Wine

If you don’t drink alcohol, you can skip this tip.

But remember, alcohol adds calories as well as making you not care about how much you eat.

To manage parties or family gatherings, drink a large glass of water before you start sipping on a glass of wine, beer or other alcoholic beverage.

Sometimes, you’re actually thirsty and the water helps you slow down and make your drink last a lot longer.

You might also plan to drink a glass of water before reaching for a second drink or a refill on your wine.

Holiday Tip #8: Simplify Everything

Smart phone

You don’t have to do it all.

Look for ways to cut out some of the usual rituals or activities that wear you out.

Make two types of cookies instead of ten.

Buy fewer gifts, and explain that you are working on having a simpler, more meaningful holiday season.

Evaluate every invitation to see if it’s important or not. Sometimes, you can skip a lunch or other gathering and not really miss much.

Be selective about which concerts or programs to attend. At our home, we try to never do two big evening events in a row. It really helps us not get so exhausted and we appreciate the ones we go to a lot more.

Holiday Tip #6: Don’t Even Start!

Cookie jar

When you face tempting holiday foods or snacks, practice giving yourself a firm message:

DON’T EVEN START!

In your mind, use a strong, parental tone of voice, and repeat this phrase until you feel totally in control around the food.

By avoiding that first bite, you’ll prevent the taste trigger from even getting started. [Read more…]

Holiday Tip #5: Slow Down

Boy eating

When you eat fast, you are more likely to overeat.

Here are two great ways to slow down your pace of eating.

1. At holiday gatherings, set a goal of finishing your meal at the same time as the slowest person at the table.

This is especially challenging when there’s a two-year old at your meal.

2. At the start of your meal, set a timer or the alarm on your watch for 20 minutes.

Pace yourself (even if you’re only eating a sandwich) so you will be finishing the last bite of your food when the time is up.

Holiday Tip #4: Half-off Special

Pumpkin pie

For a simple but effective way to manage holiday meals, use the half-off special.

That simply means eat half as much as you normally would or half of what you actually want.

For example, scoop up a bunch of mashed potatoes, then put half of it back.

Picture the amount of dressing or green bean casserole you’d really like, then only take half that much.

Cut a piece of pie in half, then savor and appreciate the flavors. Remind yourself that you’ve gotten what you need from the food, so you don’t need to reach for another piece.

Holiday Tip #3: Focus on fuel

Roasted turkey

At holiday meals and gatherings, fill your plate with nutrient dense foods.

Always start with protein foods such as turkey, ham or vegetarian choices such as beans or lentils.

Then add healthy servings of fruits, vegetables and salads. Minimize the amounts of lower quality fuel foods such as stuffing, gravy, and snacks.

Use the “One Tablespoon Plan”

At a holiday meal such as Thanksgiving, pick out several of your absolute favorite foods and eat a one tablespoon serving of each one.

For instance, you might have a tablespoon each of mashed potatoes, green bean casserole, and pumpkin pie.

This lets you enjoy the tastes you love while keeping the calories at reasonable levels.

Holiday Tip #2: Don’t skip meals

thanksgiving meal

It’s so tempting to try and eat less during the day in order to save up some calories for an evening meal or event.

But in reality, this usually backfires.

When you don’t get enough fuel during the day, you’re at risk of getting way too hungry and overeating at the evening meal.

So even on days when you have a big, special event, don’t cut way back on calories or skip any of your regular meals.

By keeping your body in a healthy balance during the day, you’ll have a better chance of staying with your goals in the evening.

 

Holiday Tip #1: Walk before you eat

Autumn decor

Even if it means bundling up in warm winter clothes, take a 20 or 30 min. walk before every holiday meal or event.

If it’s feasible, walk again after the meal. You’ll feel a lot better than if you take a nap because you ate too much.

You can also build this habit into your ongoing daily life by planning to always take a walk before your evening meal.