The holiday season is a time of joy, connection, and celebration. However, maintaining a balanced and healthy diet during this time can be challenging. Here at The Center of Healing Arts, we recognize these challenges and are here for you. In this article, we’ll provide practical tips and strategies to help you prepare for the holidays while keeping your health and nutrition goals in mind.
Plan Ahead
Begin by setting clear goals and intentions for the holiday season. Whether you aim to maintain your current healthy habits or make positive changes by “adding health”, planning is essential. Identify potential challenges and proactively strategize to stay on track.
Stay Hydrated
It’s easy to forget to drink enough water amid the holiday excitement. Staying well-hydrated is crucial for overall health and can help prevent overeating.
Balance Your Plate
At holiday gatherings, assess food options before loading your plate. Strive for a balanced plate with half your plate non-starchy vegetables, ¼ plate lean proteins, and ¼ plate low glycemic/high fiber starch such as a starchy vegetable or whole grain. This approach ensures nutrient variety, helps keep blood sugars stable, and helps with satiety and a sense of fullness.
Mindful Eating
Practice mindful eating by savoring each bite and attending to your body’s hunger and fullness cues. Eating slowly and being present during meals can help avoid overindulgence. Put your fork down between bites and engage in meaningful conversations with loved ones. Remember, it takes 20 minutes for your brain to acknowledge it’s eaten, so practice taking this time to finish your plate before thinking of “seconds”.
Healthy Swaps / Adding “Health”
We all love this one! Here at the Center we are all about “adding health” to whatever we do. Incorporate healthy swaps or additions into your favorite holiday recipes. Try adding additional veggies to savory dishes, consider using a gluten-free or whole grain flour in your baking, and add healthful nuts or flax/chia/hemp seeds to baked goods or on top of pies/ice cream.
Experiment with ways to reduce refined sugars and sugar in general. Often sugar can be reduced by half in a lot of recipes. With treats, always go for the very best quality with the least amount of ingredients (or make it yourself) and savor every bite!
Try out the “3 bite rule”: after about 3 bites of a sweet treat, we lose our sensitivity and subsequent bites aren’t as pleasurable. Give it a try next time you indulge and see what comes of it! Small changes such as these can significantly enhance our nutritional and health status.
Portion Control
Portion control is vital during the holidays. Utilize smaller plates to naturally limit portion sizes and refrain from immediate seconds; wait at least 20 minutes to assess your hunger.
Bring Your Own Dish
If attending a potluck-style gathering, consider bringing a healthy and delicious dish that aligns with your dietary preferences. This ensures a nutritious option for you to enjoy.
Be Mindful of Alcohol
Alcohol can add extra calories and reduce inhibitions, leading to overeating. Consume alcoholic beverages in moderation, alternate each drink with a full glass or two of water, and ensure you have a designated driver if necessary.
Stay Active
Maintain physical activity during the holidays. Go for walks with family and friends, engage in holiday-themed workouts, try out a martial arts class here at the Center as a holiday “gift” for yourself, participate in outdoor activities or join a MeetUp. Staying active not only burns calories and builds strength and stamina but it also reduces stress and boosts your mood.
Manage Stress
Holidays can be stressful, potentially leading to emotional eating. Find healthy stress management methods, such as meditation, yoga, QiGong, or set up a Reiki session with our very own Emma Morgan! Reducing stress can help you maintain a healthier relationship with food and maintain positivity and self-actualization.
With planning and a mindful approach, you can fully enjoy the holiday season while prioritizing your health and nutrition. Remember that holidays are about connecting with loved ones and creating cherished memories. By following these strategies, you can strike a balance between festive indulgence and mindful, healthy choices. Celebrate with joy and nourish your body and soul in the process.
Wishing you a healthy and happy upcoming holiday season!
Christina Krisciunas
& all of us at The Center of Healing Arts
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