Ｈｏｌｉｄａｙ Ｓｕｒｖｉｖａｌ Tip ＃１:
This strategy helps you avoid overeating for two main reasons:
It takes 15-20 min for your digestive system to let your brain know that you’re satisfied. Slowing down a meal allows that to happen before you overeat.
When you slow down, “sense into”, and savor your food, you feel content with much less. This means you’ll eat less but enjoy what you’ve eaten more.
Instead of feeling overwhelmed by the thought of an hour-long workout (or even a half hour), do 10 minutes here…10 minutes there, etc. It WILL add up!
When you’re on the go, it can feel like navigating a nutritional minefield: Hunger signals overpowering, junk food everywhere, little time to sit down and eat your veggies or protein.
- Planning to be on the go for several hours? Eat something satisfying first so you don’t find yourself hungry and reaching for junk.
- Pack a mini meal. Consider a soft cooler bag and ice pack for perishables
- Aim for better, not perfect. This helps you avoid the f*ck it mentality. Sometimes a convenience store is your only option. No big deal. Look for fresh fruits, greek yogurt, hard boiled eggs, jerky, edamame, string cheese, oat based bars, hummus, mixed nuts
- Remember, hunger is NOT an emergency. It’s OK to feel hungry for a couple of hours if you don’t like your food options.
Think ahead and check your head. Decide whether you’ll stick to your healthy habits or take a temporary detour. Either way is fine as long as it’s a conscious choice.
Ｈｏｌｉｄａｙ Ｓｕｒｖｉｖａｌ Tip ＃４
Sure, it’ll feel difficult with all that calorie-dense food in front of you. But your health can survive another year of mom’s mostly-butter mashed potatoes and Aunt Marie’s pumpkin bourbon cheesecake if you just eat slowly and pay attention to portions.
Females: 1 palm (~ 20-30g of protein)
Males: 2 palms (~ 40-60g of protein)
Females: 1 cupped hand (~ 20-30g of carbs)
Males: 2 cupped hands (~ 40-60g of carbs)
Females: 1 thumb (~ 7-12g of fats)
Males: 2 thumbs ( ~ 15-25g of fat)
Females: 1 fist
The only problem? Veggies tend to get a bad rap – especially compared to ultra-palatable holiday food.
- Choose a veggie that you’ve avoided in the past (or have been afraid to try). Research actually shows that vegetable distaste is REDUCED with exposure. It can take 3-4 tries to start liking something you originally didn’t at first.
Try spicing things up. Literally. Play around with different spices (pepper, ginger), sour flavors (like lemon), salty (like mustard).
And experiment with different cooking methods. Don’t like steamed asparagus (neither do I), try tossing them in the oven instead!
Want help becoming the healthiest, fittest, strongest version of YOU (even during the holidays)? Set up a free consultation call at www.salusnj.com/nutrition.This is your chance to change your body, change your mind...and change your life.