By Jamie Miller PT, DPT, CKTP
The holiday season is here, and while we all love the festivities, staying on track with our healthy eating goals can be challenging. But fear not! Let’s not look at the quality of our holiday and New Year’s season based on what we can or can’t eat, but rather on who we can enjoy, what traditions we can keep, and what is in the activities we do that bring us holiday cheer. Here are some tips to help you savor the season without killing your diet.
1. Don’t Starve Yourself
It’s okay to enjoy a treat or two during the holidays. Completely depriving yourself can lead to feelings of deprivation and overeating later on. You will likely eat double at the party to satiate your hunger. To help, try eating something light before leaving for a party. A piece of fruit, some veggies, or a light sandwich so that you don’t arrive hungrily and eat more than you intended.
2. Choose Wisely
If you go to a restaurant or have catered food at the company party, choose the healthiest dishes: veggies, grilled meat, or salad. Go light with sauces or dressings (get these on the side if possible; your diet will thank you later).
Dessert is also ok, in smaller portions! Fruit can also be a nice choice for a sweet end to a wonderful meal.
3. Plan Ahead
Stock your fridge with healthy foods. High-fiber veggies to fill you up, and lean protein (leftover turkey breast counts!) to keep you satisfied. Fruit is also good to have on hand if you want something sweet without breaking the “bank” (diet).
Organize your fridge strategically. Put leftovers in the fridge towards the back and keep fruit and veggies in front. This way, you’ll have to work to get the good stuff and have easy access to the healthiest foods.
4. Limit Temptation
Those holiday cookies might look festive on the countertop, but they’re more likely to tempt you if you can see them. “The more accessible food is, the harder it is to resist,” says Beth Vallen, Ph.D., assistant professor of marketing at Villanova University and environmental food cues researcher. Your best bet is to keep food in the cupboard or fridge below eye level so you don’t see treats every time you walk by the kitchen or swing open the fridge door for a snack.
When given a choice at a holiday event, pick a small plate to avoid overeating. Occasionally, it is okay to overindulge, but day in and day out, you will see the scale creep up and wonder why your diet is failing.
Alcoholic beverages are often high in calories and can impair your judgment, making it easier to overeat. Try to consume alcohol in moderation.
6. Focus on Protein
Protein is more filling and satisfying compared to carbohydrates and fats. Incorporating a high-protein diet into your lifestyle will help control your appetite and reduce the likelihood of overeating or snacking between meals.
7. Stay Active
Fit in some form of physical activity as often as you can. Whether it’s a fast walk, going up/downstairs at home, or signing up for a holiday run with family and friends, it is important to keep moving! If you haven’t been, now is the time to GET YOUR MOVE BACK.
Exercise will allow you to burn those extra calories, which have been proven to improve mental health & wellness. This is especially important during the hustle and bustle of the holiday season.
Research shows you only need to exercise 30-60 minutes, 3-5 times per week, to experience these effects of exercise. I have found it incredibly helpful to “challenge” my friends, family, and co-workers to exercise. This keeps me accountable for my personal health/wellness. It also allows you and your loved ones to become healthier!
8. Change your MINDSET
Divert your attention. Don’t let food be the star of the show. Instead, focus on your social activity and the people you share the experience with, whether it’s family members, colleagues, or friends. Let the experience this year be what brings you joy & true holiday cheer.
We wish you and your families a blessed, happy, and healthy holiday and new year from our Foothills Sports Medicine Physical Therapy team! Don’t hesitate to contact a Foothills clinic near you for a FREE tune-up or more tips, tricks, and education.
