5 Tips Healthy Holiday Habits
THE HOLIDAYS ARE OFFICIALLY HERE - AND THAT CAN BRING UP SOME MIXED FEELINGS!
Holiday seasons are filled with love, family, friends, and most predominantly - food. When I was struggling with my eating disorder, holiday meals were a nightmare for me. I always wanted to know what we were having ahead of time so I could plan to either bring something I was comfortable with or know how “unhealthy” the meal was going to be. Or I’d bring my own set of measuring cups to portion out everything at the table so I didn’t overeat. Sound like an enjoyable holiday? Not really, but I honestly mostly remember the food and how obsessed I was with it - not the memories with my family.
With so much talk about pre- and post- holiday cleanses, avoiding over indulging, or just eliminating “tempting” dishes from the table, it’s hard to know how to even think about food when going into the holiday season. Should we enjoy the foods we love that we don’t have every day? Do we avoid anything with added sugar or heavy cream? Or do we look at our plate with a balanced, mindful approach that allows us to enjoy the seasonal fare without feeling guilty about it later. I’ll take option three any day.
Since my days of measuring cups, I have worked to not only approach high-profiles meals more mindfully, but the whole day! I’ve put together my top 5 tips for creating and maintaining balance over the holidays to support your mental health, embrace intuitive eating, and feel full of memories, not guilt.
5 TIPS FOR HEALTHY HOLIDAYS
Don’t over commit. It can be hard to say “no” to a meal with someone on Thanksgiving or over the Christmas weekend, but if driving from A to B all the way through E, F, and G is stressing you out - then draw a line! We should get that family time in, don’t get me wrong, but it’s important to find some ME time too. My husband and I typically spend lunch with one side of the family, and dinner with the other, but spend the morning and that evening together at home. It’s important! Also, saying you’ll be at 4 Thanksgiving dinners in one day can make it hard to enjoy any of the meals if you’re just worried about eating at the remaining ones! Find your balance, don’t stress out, and take care of YOU.
Portion it out. Okay you probably read number one and went, “Umm sure, but even with two holiday meals I’m worried about how much I’ll eat!” And that’s why we have number two! Portion control is key in putting together a healthy plate - on Thanksgiving and on Tuesdays. Think about your plate as a pie chart (mmm pie). Fill half of your plate with with fruits and vegetable dishes, and split the other half between starches and protein (1/4 plate each). This way you’re still getting to enjoy your favorite dishes at the meal, but maybe only take a couple bites of everything rather than loading up without reaching every dish offered. Remember, balance is key! So if you want seconds on mashed potatoes, authentically make the choice for yourself and get some! No “should-ing” at the table!
Slow down. The holidays are going to zip right on by - as always! So take a minute, slow down, and soak up the time with family, friends, and YOUR PLATE. Eating slower during a meal gives your brain the time to register when you are actually full! Chatting during the meal and taking sips of water between bites can help you slow your pace, and eat your fill, without feeling overly full!
Drink water. Staying hydrated is, is course, important, but drinking enough water throughout the day will also keep you in check with your hunger cues. We often confuse a feeling of thirst as one of hunger, and that won’t take a break for the holidays! Get your 8 glasses in throughout the day to help your body understand if it’s actually hungry, or just a little dry. Drinking an adequate amount of water will also help things keep moving the day after eating some richer'-than-normal
Be NORMAL. I think one of the biggest things I get asked about is how to CHANGE habits going into the holidays to stay healthy. The truth is - if you' have strong, stable, healthy habits in your day-to-day life, then going into the holidays with a mindful, relaxed, and joyful approach will feel easy! Holidays can be stressful enough without worrying about changing your diet religion. Treat the “big day” like a normal day. Have your breakfast, break a sweat, and enjoy the company and meal with your loved ones.
BONUS! Eat dessert! Is pumpkin pie your absolute favorite sweet treat? Then have a piece! Labeling the desserts as “off limits” to keep it healthy actually does the opposite for our mental health! Cutting entire food groups (like desserts) out of our diet, even just for the day, makes us think about them more, obsess over the idea of having it vs. not having it, and can even lead to overindulging later! Be mindful about it! If you’ve had your meal, time has passed, and you authentically want a slice of pie or other dessert - do it! If you’re still feeling full and another bite of ANYTHING would be triggering, make you uncomfortable or too full - then don’t! Leave the decision up to you and what is right for your body and mind - you have the power, not the food!
If you’re struggling with approaching the holiday table this season, I hope you find comfort in these tips! It is possible to enjoy the holidays and keep your health in mind!
Let me know how you’re feeling coming into Thanksgiving week - and if these tips help you stay present and mindful this holiday season!
xx,
mallory