Mindful Eating Throughout the Holidays

The holidays have always been my favorite time of year (clique, but true). I am so blessed with all that I have to celebrate. Many of the festivities that come to mind with this season involve food, which can be a major stressor for some, including myself years ago. Baking cookies, hot chocolate, New Year’s drinks – we cannot seem to avoid all the delicious treats that come with this time of year. Honestly, why would we want to avoid them! New Year’s resolutions always seem to revolve around starting a new diet or hitting it hard at the gym. How long has that lasted for you? Are you consumed with so much food guilt that you feel disappointed in yourself when this new “healthy lifestyle” doesn’t come easy once the holidays have passed? The holidays are meant to be a joyous time with loved ones and the food that comes with it deserves its place at the table. Instead of adopting this “all or nothing” mindset when it comes to holiday treats, we can practice mindful eating just as we do throughout the rest of the year.

Baking Christmas cookies with my family is something we’ve enjoyed together ever since I was little. I always look forward to December because I can finally break out the peppermint mocha coffee/hot chocolate creamer. This New Year’s I’ll be able to have my first drink at midnight (woohoo for being 21!) and just days later I’ll enjoy cake on my 22nd birthday. I allow myself the freedom to enjoy the yummy treats that come with all these special occasions. However, there are several healthy habits I keep in mind all throughout the holiday season and into the new year. You too can experience the joys of holiday food without feeling like you must “make up” for all the “bad choices” you made. (FYI – you don’t have to make up for anything and eating good food is not a bad choice).

1. Don’t “save up” your calories for Thanksgiving or Christmas dinner.

Eating a balanced breakfast and lunch on Thanksgiving and Christmas day is just as important as it is on any other day of the week. “Saving up” your calories really serves no purpose other than leading to overeating at the big meal. Hanger is a very real thing for me, so I know I have to eat breakfast and lunch just to keep a pleasant mood throughout the day (haha)! Fill each of your meals with fiber, complex carbs, healthy fats, and a lean protein source to make sure you’re filling your body with proper nutrition. When it’s time to eat the holiday meal, enjoy the food you’ve been so eager to eat! Remember that there will always be leftovers and you do not have to eat as much as possible in this single sitting.

2. Prioritize moving your body – even in the cold weather!

Turkey trots may be a big hit for some and since my family travels for the holidays (during normal times), I unfortunately haven’t been able to participate in this fun type of 5K! However, prioritizing physical activity during the holidays is something to keep up with and not so that you “earn your dessert.” I feel so much more energized when I get my workout in, whether that’s a full gym session or a walk around the neighborhood. Since we all are most likely eating more during this time, it’s important to continue being active so that the extra pounds don’t creep in. While the weather is getting colder, it can be fun to enjoy the scenery of the snow outside or try out a new at-home exercise program! I’m sure you all have found what works for you thanks to COVID. Please remember that working out for a certain duration or intensity does not indicate how many calories you are allowed to eat since you’ve “burned them off.” It is possible to eat Christmas cookies AND workout! That is being mindful about your health.

3. Create a balanced plate at the holiday meal.

We should all know our five food groups by now – fruits, vegetables, protein, carbs, and dairy! When it’s time to eat your holiday meal, make sure your plate is filled with each of these foods. I know it’s really easy to fill up on carbs during this time, from the mashed potatoes to stuffing, they are hard to avoid! I challenge you to switch up your recipes this year or add in a new one containing some fruits and veggies. One of the easiest ways to do this is incorporate a charcuterie board with chopped fruits, veggies, and dips! I also love balsamic roasted brussels sprouts with butternut squash and beets (there are so many recipes online for in-season veggie dishes). You can definitely enjoy your carbs, but don’t neglect the nutrients the other food groups possess too!

via @shuangys_kitchensink

4. If you want all the desserts, take a small portion of each.

If I could eat Christmas cookies every day of my life I would. . . but, I know that will not make me feel the best! If you find yourself wanting all the treats this holiday season it is perfectly okay to eat a little bit of them all. Portion sizes are a great tool when it comes to this! Also keeping in mind that the desserts will not magically disappear overnight. They will still be there tomorrow so don’t overdo it on Thanksgiving and Christmas day. There are so many ways to make some healthier treats too! I love @rachaelsgoodeats muddy buddies (aka puppy chow) and @choosing_balance for some festive desserts that are filled with more nutritious ingredients. You wouldn’t believe how many recipes are out there for sneaking some veggies into your desserts – last year I made sweet potato peppermint brownies and they were amazing! You can find the recipe here.

via @rachaelsgoodeats

5. Create foundational nutrition goals for the new year, rather than hopping on the next fad diet.

Many people establish New Year’s resolutions involving weight loss or getting healthier in some way. This year has been tough. If you’ve gained some weight or became less active at times you are not a failure at maintaining or achieving your health goals. Fad diets and diets in general are not sustainable, so this year I want you to focus on what you can ADD to your diet instead of what you need to restrict. Focus on eating vegetables at every meal. Be purposeful in slowing down at each meal so you can pay attention to your hunger cues. Challenge yourself to eat all five food groups at lunch and dinner. Make it a priority not to skip breakfast. Factor in some physical activity that you enjoy and pushes you to be better. Small changes such as these will be so much more maintainable in the long run rather than attempting the keto diet which will leave your burnt out after a week. Find an accountability buddy at home or work who can help you stick to these goals!

Keep in mind that the holiday season is meant to be enjoyed and the types of food you eat are not everyday meals. If you indulge a little bit, move on and continue your healthy, balanced eating pattern the next day! While it may seem difficult to fuel your body with good nutrition and enjoy some treats, following these easy tips will leave you satisfied and feeling your best all throughout this festive time. Happy Holidays to each and every one of you!