With summer quickly coming to an end and the holiday's fast approaching, we begin to dream about the food, family and fun just around the corner!
Maybe it is Aunt Lucy's thousand calorie cupcakes...or perhaps it is Uncle Herman's Pigs in a Blanket – whatever your guilty pleasure, there is plenty of it to be found around the Holidays. And in our current state of affluence in America, it is expected that you will fill your dinner plate a second or even third time...and then get dessert! These dishes and favorites and family traditions come only once (or perhaps twice) per year...how can you not gorge yourself? After-all, it is why stretchy pants were created!
But once the cooking and eating are done, the New Year quickly approaches and due to vast amounts of over-eaters remorse, we once again promise ourselves to lose the weight and eat better. There are many ways to enjoy a healthier holiday season; and yes, healthy recipe alternatives will be available on our recipes page...but as is the case for the rest of year, I recommend moderation rather than avoidance.
Moderation is not a new concept! It is something I try to reiterate as much as possible. You will often hear me say, ”...everything in moderation.” This is because I want to help you establish realistic goals; and if you go into the holidays thinking you will only juice-fast, chances are good you will be disappointed quickly in one way or another and it is at this stage that the likelihood of over-eating is heightened.
Below are some very simple steps you can take to pre-empt over-eaters remorse during the holidays, and still enjoy the foods you love and continue on your course to a healthier, happier you!
1. Drink 16-24 ounces of water 30 minutes before a meal!
This is a good practice for three reasons; 1) water aids in the digestive process, 2) water aids in balancing electrolytes which can be negatively impacted by salty and/or sweet foods and 3) it will help take up some room in your stomach so you are less likely to over-eat.
HINT: add fiber to your water before drinking for added affects.
2. Chew your food!
Mastication (the act of grinding food into smaller pieces using teeth), is essential to good digestion. If you chew slower, you will also eat slower. This is beneficial for two main reasons; 1) chewing slowly will allow you to savor, or truly enjoy, your food and 2) eating slower, will allow you to realize sooner when the hunger “pain” is gone, so you do not over-eat.
HINT: It is recommended that you chew each bite of food roughly 32 times before swallowing!
3. Use a smaller plate!
As discussed in my article on Food Portions, larger plates, bowls and cups have helped our tendency to over-eat, un-beknownst to most. We tend to view quantity as quality in terms of food; this is not necessarily an incorrect school of thought, except in terms of the individual meal. So, at your holiday dinner, ask for a smaller plate. You already feel the desire to fill your plate – doing so with a smaller plate will help you 'trick' your brain into feeling the acquired food is an acceptable amount and will also help you not over-eat.
4. Serve yourself smaller portions
In accordance with using a smaller plate, serve yourself smaller portions of each of the foods you are craving. If you dish out 10 smaller portions as opposed to 5 large portions, you can enjoy more variety instead of being too full to eat some of Dad's amazing apple pie.
5. Take a break!
Fight the impulse to rush back to the kitchen or buffet for seconds. Instead, take a few minutes to allow the food to settle. Often, we excitedly scarf down our meal so quickly, we do not feel the food hit the “full” button until it is too late. So sit back, take a few minutes, drink some water and enjoy the conversation before getting that second plate. If the hunger 'pain' is not there, consider calling it quits and just ask to take some of those scrumptious leftovers home with you instead.
Remember, these helpful tips are applicable all year round. As always, if you are having difficulty, continue on with your food journal as your other source of accountability and remember my other motto: Attempt, each day, to make more good choices than bad; but don't forget to enjoy life!