By Kyla Shaw RHN

Inspired Health and Nutrition

inspirednutrition.ca

IG: inspired_health_nutrition

FB: RHNKylaShaw

Discover practical tips and strategies to maintain a healthy lifestyle during the holiday season. From planning ahead to incorporating nutritious foods into festive recipes, learn how to savor holiday treats in moderation and stay active.

Manage stress and emotions, seek support, and enjoy the festivities guilt-free.

Healthy Eating Habits During the Holidays

Importance of Healthy Eating during the Holidays

During the holidays, it's easy to be tempted by indulgent treats and abandon healthy habits. However, prioritizing nutritious choices is crucial for maintaining energy levels, supporting immune function, and preventing holiday weight gain. This is the time of year when you are the busiest but can feel the worst, and by making some simple choices you can get through the holidays without burning out and actually enjoy the season to the fullest.

Incorporating Nutritious Foods into Holiday Recipes

Rethink classic holiday recipes by adding nutritious ingredients. Swap mashed potatoes for creamy cauliflower mash or sweet potato casserole. Use whole wheat flour and natural sweeteners in baking. Incorporate colorful fruits and vegetables to create visually appealing salads and side dishes. Puree and hide veggies into recipes, they will never know!

Experiment with healthier alternatives without sacrificing taste. Replace heavy cream with Greek yogurt or coconut milk in sauces. Use herbs and spices to enhance flavor instead of excessive salt. Opt for lean meats, such as turkey or chicken, instead of fatty cuts. These small changes can make a big impact on your health.

Planning Ahead

Creating a holiday meal plan can help you stay organized, reduce last-minute stress, and make healthier choices. Consider portion sizes and plating to ensure balance and reduce overeating.

Start by identifying the key components of your meals, such as proteins, vegetables, and whole grains and try to be mindful of how many heavy carbohydrate options you have. If having a potluck, ask for more vegetable and salad dishes so you don’t have 3 bowls of mashed potatoes.

Offer only 1 choice of dessert at dinner instead of several, if they will be homemade choose unbleached or organic flours and substitute honey for sugar. This may not be the time to experiment with more complex healthier versions of desserts but consider learning how to make them for next year.

Have some healthy freezer meals and late night snacks in case you decide to have a last minute get together with friends. Always have healthy snacks like a mixed nut platter or cut up veggies and dip, this will deter you from grabbing one of those cookies your neighbor dropped off for you. Shop for your munchies in the health food aisle or visit your local health food store instead of buying Costco size bags of chips or boxes of cookies..

How to Avoid Emotional Eating

Self-Care and Stress Reduction

Practice self-care techniques to manage stress levels. Engage in centering activities like deep breathing, meditation, or taking relaxing baths. Prioritize regular sleep routine. Surround yourself with a supportive network of family and friends who can provide emotional support and uplift you during challenging times. If there are people around you causing stress, consider implementing boundaries and plan ahead to next year so you can avoid those people if possible.

Emotional Eating Alternatives

When emotions run high, seek alternative ways to cope instead of turning to food. Engage in hobbies, such as painting or writing. Take a walk or practice yoga to release tension. Journaling and talking to loved ones can also help process emotions. Remember, addressing emotional triggers directly promotes a healthier relationship with food. This is important to master at any time of the year and will have long lasting benefits.

Mindful Eating: Savoring Holiday Treats in Moderation

Indulging in holiday treats is part of the joy, but mindful eating is key. Slow down and savor each bite, fully appreciating the flavors and textures. Portion control is crucial - opt for smaller servings to satisfy your cravings without overdoing it. Practice listening to your body's hunger and fullness cues, and enjoy every guilt-free moment. If you receive an abundance of cookies or treats as gifts consider re-gifting, this will save your waistline and your wallet. If you are able to, freeze them and you won't be as tempted to grab one or two or three.

Staying Active during the Holiday Season

Festive Fitness Fun

Turn holiday activities into exercise opportunities. Go for a family hike, play a game of tag, or try ice skating. Get creative with your fitness routine and keep your body moving. Aim for at least 30 minutes of moderate activity most days of the week, and schedule it into your holiday agenda. If you have family from out of town they may enjoy checking out your local gym or a pickleball/volleyball class at your local community center, get all the family members together and make it a tournament or competition. Search online for fun family games during get togethers, it will help to burn calories and may even turn into a tradition.

Home Workouts

If you can't make it to the gym, home workouts are a convenient alternative. Use online fitness videos or apps that offer a variety of workouts. Incorporate strength training, cardio, and flexibility exercises. Organize a family workout or competition with rewards or goals to make it more fun. Remember, staying active not only benefits your physical health but also helps reduce stress and increase your mood.

Maintain Healthy Habits In the New Year

Join a Healthy Cooking Group

Connect with like-minded individuals who share your commitment to healthy eating. Join a local cooking class or participate in online communities focused on providing recipe ideas, nutritional support, and accountability.

Join a Gym or Boot camp

Most people join a gym or start a workout routine in the New Year and many stop within months, but even if you do that too it is better than nothing at all. At least it is a start and you may find once you start seeing results you will continue to go. There are many fitness programs you can join that are only a few or months in duration, if you prefer not to spend money monthly on a gym.

Find a Workout Buddy

Pair up with a friend or family member who has similar fitness goals. Plan regular workout sessions together, motivating and challenging each other along the way. Having a workout buddy helps you stay committed and adds an element of fun to your exercise routine.

Focus on Your Health

Choose 1 thing to focus on this year with regards to your own, or your family's, health. It could be a medical condition, losing weight or just making healthier choices. If you commit to just changing one thing, it will feel less overwhelming than working on everything at once. Start small, for example by lowering your sugar intake, working out once a week, or using a gratitude journal, and then add on when you have mastered that 1 thing. There are many challenges and courses offered at this time of the year, take advantage of them and learn a new way to manage your health.