Mindful Management of Holiday Hankerings

Written by: Tracy Pritchard (MS, CNS, LDN)

Many of us try to maintain some type of structure and accountability throughout the year. Then there are some that worry about getting "off track” over the holidays, while others put their health on the back burner for the season.

First, let me say that those positive habits you have implemented throughout the year are more important than what happens from Halloween through New Years Eve. The holiday season brings a lot of additional parties, decadent foods, and events that throw our sleep and workout schedules off. With some intentional planning, it is possible to enjoy the holiday season while not feeling like it is competing with your health and wellness goals. As long as the majority of your diet is healthy, the occasional treats are unlikely to be a problem as long as you can get back to eating well.

Think about the benefits of finding balance instead of feelings of guilt for enjoying the season. For example, if you decide to enjoy some drinks and desserts at a party, ensure you plan for a balanced breakfast, movement, and hydration the next morning.

Eating a balanced breakfast within one hour of waking is a great goal over the holidays to keep blood sugar levels stable and set your day up for success. Daily water goals are also something that we have some control over – find ways to ensure you are meeting your water goals so you don’t head to events and overeat when you are actually thirsty.

For most people who are trying to lose weight or improve their health, this is a good time to relax and rethink your goals. The next several weeks may bring challenges and temptations so think about maintaining and not gaining weight instead of worrying about losing weight.

We can plan ahead for the festive season. If you know you will be eating at a nice restaurant or having meals with friends consider some ways to indulge a little bit without going overboard:

First, don’t “save up” and skip meals that day – this will likely result in overeating due to being hungry! Have a small snack such as some fruit and/or a handful of nuts before you go.

Next, pay attention to portion sizes. Restaurants often serve amounts that are much larger than recommended servings sizes or what you likely serve yourself at home. Don’t hesitate to ask for a to-go bag or box so you aren’t tempted to finish everything on your plate. In addition, most people tend to eat more in the company of others than when they are alone. Most restaurants offer healthier choices, but if you don’t see something that fits your needs, request that a creamy sauce/dressing to be served on the side or for the meat to be grilled rather than fried. 

If you are going to an event at someone’s house, offer to bring a plate. Often times it is not the main meals that are the issue this time of year, rather the extra snacking associated with all of the celebrations. Be mindful of snacks that are loaded with sugar, salt, and high in fat.

When you bring a dish you can ensure there is a healthy option you can enjoy. You can offer to bring a vegetable tray with hummus, a fruit tray, or an option that includes some lean protein. Not only will the host appreciate the support, other guests will enjoy these healthy options as well. Also think about a traditional dish but make a healthier version of it. Most recipes can be modified to make them healthier. 

Exercise routines may also take a back burner during the holiday season. Since keeping active helps manage stress and may balance out some of the extra treats, it is important to be mindful of scheduling activity even if it is not what you usually do.

Too often we have an all or nothing attitude, but it does not have to be that way. If you are under a lot of stress, this is a great opportunity to slow down and focus on low-impact exercises like walking, pilates, gentle yoga or stretching. If you want to catch up with friends, instead of meeting for coffee meet up for a walk. If you have a family, encourage everyone to bundle up and take an evening walk to see Christmas lights. For many people who have time off from work, think about opportunities that you don’t typically have during the work week such as an early morning walk! If you enjoy staying inside you can always turn the music on while cleaning the house or have your own dance party.

Don’t forget about wellness when you are looking for that perfect gift. For those who like to cook or need some inspiration think about heathy cookbooks, kitchen equipment, herbs and spices or some high-quality dark chocolate. Others may appreciate certificates for a massage, acupuncture, or a few sessions with a personal trainer. 

Over the next couple weeks pick at least 1-2 healthy behaviors you can be intentional about. This is a great opportunity to practice consistency and feel the benefits.