HoliDAYS vs holiMONTH

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The Holidays are centered around celebrations, family, food and fun. Enjoy these opportunities a few days out of the month. Use these tips on mindfulness and moderation to decrease stress and increase your energy level this season.
This month’s celebrations call for an excess of food, drinks and fun. By avoiding extremes and controlling your indulgences you can maintain your energy and stick to your health program. Here are a few moderation tips for this month:

  • Do not skip meals in anticipation for the upcoming feast.
    • Studies show that eating in the morning can reduce the number of calories you eat throughout the day
  • Continue to fuel your body every 3-4 hours. This will maintain your metabolism and help you avoid overeating.
    • Use snacks that contain protein and carbohydrates to hold your hunger. Cheese and crackers is a great snack on the go!
  • Drink water throughout the day.
    • This will keep you hydrated if you are consuming alcoholic drinks and curb your appetite.
  • Treat your indulgent drinks as dessert for the day.
    • Liquid calories can add up quickly. Moderation is considered one drink per day for women and two drinks per day for men.
  • Have one plate, not multiple. Enjoy a little bit of everything, but in smaller portions.
  • Fill your plate with salad or vegetables first. Take up plate space with more nutrient dense foods that will keep you fuller, longer.
  • Hold something in your hands. If you have a purse, camera, glass of water, baby…etc. your hands are not as free to grab food!

 
During this busy season, using mindfulness tips will not only help with what you eat but also how you handle stress. Give yourself time to be attentive to the present which includes both internal and external environments.

  • Visualize the indulgent foods you want.
    • Thinking about the sight, taste, texture and smell of those foods can make you eat less. You will feel satisfied sooner through your mindfulness
  • Select foods that will satisfy and nourish. This is not the season to deprive yourself, choose foods you know your soul will enjoy and that you can feel good about.
  • Enjoy every bit. Focus on your food and discuss it with family and friends to truly appreciate each and every bite.
  • Listen to your body. Slowing down during feasts allows you to be aware of your hunger or fullness.
  • Be realistic! If you happen to splurge don’t feel guilty. One day will not make or break your nutrition or fitness routine.

 
Preparing, attending, and cleaning up after family and friend gatherings can be stressful for some. Take time for yourself and your goals with these tips.

  • Quit Multitasking
    • With all of the excitement, enjoy your meal. After you’ve finished your plate, wait 20 minutes before going back for more.
    • Distract yourself by
      • Playing a game with your kids or grandkids
      • Talking to a family or friend you haven’t seen in a while
      • Start cleaning up an area
    • Say NO to food pushers. Politely decline stating that you are too full or will try their food later. If they persist, offer to take it home for another time.
    • Stay active. Take a walk with family and friends before and after your meal. Even a walk around the block can burn calories and get your blood pumping.
    • Back away from the food. Try to position yourself away from the food area or table to prevent unconscious nibbling.

NutriFormance hopes you have a great Holiday month enjoying your gatherings, celebrations and time off. Keep your energy level high by concentrating on mindful eating and moderation with family and friends.
 
For further questions or to schedule an appointment, contact Susan at susanc@nutriformance.com 
You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on www.nutriformance.com blog.

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