Balancing the Holidays and Fitness

Ways to Manage Your Portions Over the Holidays
The holidays are a time for joy, togetherness, and indulging in delicious food. With Christmas and New Year's gatherings, it's natural to feel overwhelmed by the delicious food available. Luckily, there are ways to enjoy the holiday meals while still maintaining your health and portion control. Here are our top tips for enjoying your holiday food without worrying about overeating:

Be Purposeful in Plating

Utilize smaller plates during your holiday meals instead of your usual ones. Research indicates that smaller plates can make you feel satisfied with less food, making a full small plate more gratifying than a half-filled large one.

Prioritize Vegetables

Start your meal with a plate that is half-filled with non-starchy vegetables such as leafy greens, carrots, and peppers. These vegetables are low in calories but high in fiber, making you feel full and allowing you to moderate your intake of richer dishes.

Practice Mindful Eating

Enjoy each bite and take your time. The holidays offer some of the year's most delicious foods, so enjoy them.

Remember, it takes about 20 minutes for your brain to recognize fullness, so eating slowly helps you respond more effectively to your body's signals.

Be Selective in Sampling

Although it is tempting to try everything, choose wisely. Pick your favorite dishes or those unique to the holidays and avoid the more common items.

Balance Beverages

Be wary of high-calorie holiday drinks such as eggnog and sweet punches. Opt for water, seltzer, or unsweetened tea to keep your calorie intake in check.

Be Thoughtful in Treating Yourself

Use the "4 bite rule" when it comes to dessert. Take four delicious bites and then call it a day. Studies have shown that taste buds are most active during the first four bites, making the other bites less rewarding. Enjoy what you want, but don't overdo it.

Prepare Before the Feast

Never attend a holiday party on an empty stomach. Have a healthy snack such as cottage cheese, jerky, or a protein shake beforehand to avoid overloading your plate later.

Stay Active

Integrate physical activities into your holiday routine. A family walk or quick bike ride can help balance out the extra calorie intake.

Enjoy Yourself

The holiday season is about enjoying yourself, and food is a significant part of the celebration. By following these tips, you can delight in the festive treats without losing sight of your health objectives. Remember, balance is key; savor the food and cherish the moments spent with loved ones.

Xoxoxo🌲🎄

Marie