Healthy Holiday Eating
It’s possible to navigate the aftermath of seasonal casseroles, cookies, and compotes without denying yourself pleasure or inducing a food coma. Here are tips for maintaining healthy eating habits into the New Year, and enjoying every bite.
Guard Your Calendar
Years ago, I remembered one remarkably serene Christmas season. It was the year our minivan decided to rebel from the constant transporting of kids from the relentless list of activities. It all started with an oil leak, a slow and continuous drip accompanied by an odor of charred lubricant with an occasional billow of smoke rising from the hood.
Overscheduling forced me to drive my van like Transrapid—not surprised the van needed an overhaul. The repairs took weeks. Managing my family’s busy calendar with one car was like hiking the Appalachian Trail in a foot cast.
We entered the Christmas social season hobbling around with one car when there were live nativities, The Nutcracker, train gardens, Cantatas, and botanic gardens to go and see. But, that year, we entered the bustling season with a slower stride.
In retrospect, that Christmas, for us, eliminated any frenzy. Julie Morgenstern, a productivity expert, and author, says, “plan for and be ruthless about how much extra you take on,” and take time to consider what makes the holidays special for you.
Without a crammed holiday social calendar, we ate more meals at home. We had time to construct gingerbread houses in our flannel pajamas and Santa socks.
This year, give yourself permission to take a pass on a social event, especially if you are exhausted, stressed, and feeling emotionally vulnerable to overeating.
Fit in Exercise or Movement
As a part of your holiday healthy eating and lifestyle, get outside for 20 minutes a day. Breathe in the fresh air, take a brisk walk, and enjoy the season.
Walking is a great way to get physical exercise, boost your mood, and manage stress. You can take an evening stroll down a street with trees draped with gilded garland and twinkle lights in your neighborhood, a park, or a green space.
Instead of reaching for an unwanted handful of pecan pie truffles, for instance, go for a brisk winter walk. That way, you eliminate overeating and benefit from the workout. It’s okay to decline the invitation to your neighbor’s ugly sweater party to hit the bike trails early.
Practice Mindfulness Eating Meditations
The seasonal rush can cause us to be inattentive to the amount of food we pile on our plates and the pace at which we consume our food. Mindfulness-eating meditations evoke our senses which help build awareness and give attention to what and how much we eat.
Dr. Ron Seigel, the author of The Mindful Solution, says that “eating this way, most people find it takes longer to eat, flavors are more vivid, and they feel full sooner.” So whenever you attend a gathering, eat slowly—savor the food and the companionship.
Stay in Tune with Your Body
Devise a backup plan for food triggers. What triggers the food panther in you? Fatigue? Loneliness? Stress? It’s important to remember that excessive sleepiness and chronic stress impair decision-making abilities while increasing our desire for unhealthy foods.
Employ the H.A.L.T. method before over-indulging in Aunt Mamie’s pumpkin pie. Ask yourself, am I: Hungry? Angry? Lonely? Tired? Awareness of your emotions allows you to make a different choice.
Meal Plan
It’s easy to experience meal plan fatigue during the holidays. Everyone tries to wring every second of the day to finalize shopping, crafting, and decorating. Carving out time to sit down and write a week’s meals can be a little daunting, but even a few ideas scribbled on the back of a grocery store receipt is a start.
Healthy doesn’t mean complicated. In your meal plan queue, include healthy one-dish or one-pan recipes and make enough for leftovers. Then, on Sunday afternoon, you can meal prep for the week. Maybe midweek, assemble a slow cooker meal, and make a nourishing winter stew at the end of the week.
Sam Kass, former White House chef and cookbook author of Eat a Little Better: Great Flavor, Good Health, Better World, advises, “cooking at home is one of the best things you could do for your family’s wellbeing.”
Keep a Stash of Healthy Snacks/Pack Your Meals
Take a few minutes to reclaim your pantry and frig by creating “safe food zones.” It’s a small yet significant step. Purge your pantry and refrigerator of processed food snacks and replace them with nutrientdense grab-and-go foods. You can even pre-package your snacks to avoid overeating while on the go.
Fill your frig with an array of pre-cut veggies for the busy day: stockpile fresh fruit, especially in-season varieties. Gather dips from real food sources like hummus, tahini, and guacamole. As you head out the door for holiday traveling or shopping, pack non-perishable healthy snacks to help combat hunger after a day of long lines at stores and in traffic jams.
Holiday schedules often keep us running during mealtimes. To help glide through the season, glance at your daily calendar with meals on the go in mind. Packing your meals is a small step in ensuring that you avoid the fast-food drive-thru. If you plan ahead, fill a cooler with messfree foods like pre-made salads, fruit cups, and sandwiches.
Offer to Bring an Entree or Dessert to a Holiday Gathering
When you attend a holiday get-together, offer to bring a dish that fits your healthy eating life. Now is the time to tie on your apron and prepare that healthy recipe you’ve been dying to try. As an added benefit, bring your culinary creation nestled in holiday dinnerware, including the recipe, offering them as a hostess gift.
Maintain a Healthy Eating Life During the Holidays
I know this is the time of year we tend to splurge, sometimes binge, on desserts and nosh on delectable holiday party treats, but with a bit of planning and awareness, you can enjoy all foods. During this season, remember that food is more than nourishing your body; it is tradition, celebratory, and cultural. So eat your way through the holiday with mindfulness and gratitude.
