2016

Zion Nat'l Park, Columbine

Holiday Survival: Eat Well, Eat Smart!

Do you equate the holidays with food free-for-all time? Is it possible to enjoy, yet survive, holiday eating? Can you maintain your commitment to optimal health through the holidays? Yes! With a little forethought and awareness, you can eat well, eat smart, and enjoy the holidays. These sensible tips are my holiday gift to you.

Remember the basics:

  • Eat 5 small meals per day. This approach to food is recommended to maintain efficient metabolism and minimize hunger, allowing for healthful food decision-making. You know what happens when you become ravenous—you will eat any and all food put in front of you!
  • Choose from the plant foods. The carbohydrates from grains, beans, legumes, vegetables and fruit are filling. They will take up room in your stomach, perhaps diminishing the chances of choosing high fat or processed foods. Not to mention the many physical health benefits of eating plant foods, such as the antioxidant, mineral, and vitamin properties.
  • Drink plenty of water. Water can be filling, and again, this may diminish hunger and allow for healthful food decision-making. You can dilute juice drinks with water, which will lower the amount of sugar and calories you take in. If you are partying, I recommend alternating water with alcoholic beverages—to prevent overdoing the alcohol as well as decrease your simple carbohydrate and calorie intake (and minimize the morning after headache…).

Survival Skills:

  • Nibble on a healthy fat, 10 minutes prior to sitting down to a meal or leaving for a party to activate the satiation hormone. Examples are 1 ounce of nuts, ¼ avocado, or 1 teaspoon of nut butter; the richness of the fat, as well as the time it takes to digest, will again, displace feeling hungry and allow for healthful food choices later.
  • Plan ahead, balancing your food intake for the day. If you are going to a party in the evening, choose well for your two earlier small meals and small in-between-meal snacks. If you have had an indulgent family holiday breakfast, eat lean and light for the remainder of the day.
  • Arrive with a success strategy, which will allow you the permission to splurge, but to do so with intention and awareness.
  • State a positive affirmation prior to arriving at the party or family dinner. Consider “I will nurture my health and eat well” or ”I intend to enjoy small tastes of my favorite foods”. Positive affirmations are very powerful and will influence the outcome of your choices.
  • There is no need to deprive yourself! You might however, cruise the buffet table before taking a plate, to increase your chances for choosing wisely. Use a small plate, and take small tastes of several well-chosen foods.
  • Select what you eat wisely. Combine protein and carbohydrates, such as veggies, bean salad, grain casserole, cheese, smoked fish, and chicken skewers from the buffet table. Eat these foods prior to considering desserts.
  • Bring a healthy dish to share, increasing your chance to eat well.
  • Move away from the buffet table. This will minimize the temptation to keep nibbling. My formula is: standing + talking + laughing + nibbling = overeating.
  • Sit down to eat. Create a meal mentality. Eat slowly, savoring the distinct flavors and textures. That old adage to put your fork down between bites really does work!
  • Eggnog and punch or any beverages with alcohol, when consumed sensibly are perfectly reasonable holiday choices. If you have 2 generous portions of eggnog however, you might consider modifying the food choices you make later in the evening, or better yet, have a couple of small sips of eggnog, eat well at the party, and enjoy a glass of red wine with your meal!
  • Wait at least 15 minutes before selecting dessert. This trick will allow time for your brain to catch up with your stomach. You might get lucky and realize that you are not hungry for dessert! If you do have dessert, take a small piece of whatever you choose, and eat it slowly, savoring the flavor.
  • Be prepared with a cheerful retort or two when the hostess, or your mother, tries to give you seconds: “What a fabulous meal, I am so satisfied”… or “Thank you, I am taking a break to make more room”…
  • Brush your teeth! After you have eaten slowly, and have enjoyed each bite on your small plate, excuse yourself to the bathroom. You will change the flora of your mouth and feel less inclined to eat more food. This works! (I carry a travel toothbrush and paste with me, always!)
  • If it is in your house, it will end up in your mouth! Do yourself a favor and leave the goodies to be enjoyed at the party, restaurant, or someone else’s house.
  • Cultivate mindfulness to balance holiday stress. Find alternative self-soothing techniques such as intentional relaxation or regular physical activity.
Happy Holidays!    
Robin Mallery

Robin Mallery

Robin Mallery is passionate about food! Starting from where and how it's grown, to how far that food travels to the dinner table, to how it is prepared and savored...Robin blends shopping, cooking, and eating tips with her unique Kitchen Zen and mindful meals approach to enjoying real food.

While you are waiting for her to finish the upcoming book, "Kitchen Zen: The Journey to Nourish Body and Soul in Our Changing World", you can find Robin's sporadic blog posts here or on FaceBook.
Robin Mallery

One Response to “Holiday Survival: Eat Well, Eat Smart!”

Leave a Reply

CommentLuv badge

“Robin brings dedication, focus, passion, and intellect to whatever endeavor she is pursuing. She does not just talk about good health, she practices it thoroughly every day of her life. When she talks to clients about healthy lifestyle choices, they are able to see the effects of healthy choices by observing the woman in front of them!”
Arthur S., Client

recipe link
more...balancedlife
more...real food
Blog Categories