Holiday celebrations center around friends, family, food and fun. Yet, many of these celebrations revolve around calorie-dense foods, resulting in a 5-10 pound weight gain for most people. If you’re young, trim and not reversing a serious disease, an occasional treat on a special holiday won’t sabotage your health goals. However, if you don’t want to erase all the pounds you’ve lost over the past few months and if you’re inclined to overeat over the holidays, here are some ideas to help you enjoy your time with friends and family and still be plant-strong.
When you’re invited to a dinner party. If you think you’ll be tempted to eat unhealthy foods at a party, eat something healthy before you go. You will be less tempted to indulge if you don’t feel ravenously hungry. Instead of focusing on satisfying your hunger, focus on spending time with your friends and family, developing closer relationships, and enjoying the fun this holiday season.
Fill up on water before the party. If you quench your thirst beforehand, you’ll have less room in your stomach and be less motivated to drink high calories drinks, like eggnog, alcohol, cider or super sweet beverages.
Avoid the dessert table. If we can’t reach the sugary desserts, we can’t put them in our mouths. It’s a simple trick, but keeping ourselves busy in another area of the room can keep us out of temptation’s way.
Fill up on the fruit and vegetable tray. At most holiday gatherings, there’s either a plate of veggies or a fruit tray. These whole foods will satisfy our hunger as well as our nutritional needs. Avoids dips with high fat ingredients like dairy and oils.
Eat slowly. Eating slowly gives you body the chance to signal the brain when the stomach is full. When the stomach receives food, a series of events take place:
- Hormones are released
- Blood sugar rises
- Stretch receptors in the stomach determine if the stomach has enough food
These events signal the brain that you have eaten enough. Once the stretch receptors and hormones are activated, it takes about 20 minutes for the appetite center of the brain to register “I am full.” Feeling full or satiated helps to prevent overindulging in rich foods.
Bring one or more plant-based dishes. This not only provides a health alternative for your family to enjoy, it encourages others to try the new flavors of whole, natural plant foods. It might even inspire someone to include more plant foods in their meals!
Try to have a party health buddy. When you attend parties, let your spouse, another member of your family or a close friend know your health goals. Have them ask how you are doing. Knowing they will be asking you this question can help you avoid those temptations.
Stay focused on your goals. According to the World Health Organization, 80% of all deaths are mainly caused by poor lifestyle habits and a diet deficient in fruits and veggies. When you’re committed to the goal of long-term health, it’s easier to say no to anything that will prevent you from reaching your health goal. Don’t think “I can’t have that.” Think instead, “I don’t want it.” Think success! And rely on God to strengthen healthy decisions.
