If fitness and nutrition occupy a large portion of your life as they do for me, the most stressful part of the holidays is how to maintain your nutritional goals/routines while still enjoying multiple feasts, parties, and restaurant gatherings. During this past Thanksgiving I successfully implemented a plan that allowed me to stay on track nutritionally while still participating in family events full of high-caloric foods, desserts and lots of wine… lots and lots of wine (wink). (This is extra-important as during the 4-day holiday I, like many of you, did not get to work out.)
So here’s the four simple steps that I follow and I highly recommend you give this “plan” a try as you head towards the year-end holidays and celebrations:
1. Be Choosey:
While I do enjoy almost all of the Thanksgiving foods, I realized that some of them I can skip (or eat a significantly small portion) and not feel that I was cheated out of something special. For example, mashed potatoes are easily available and/or made all year round and really do not add that much joy to my personal pallet (same for cranberry sauce). Stuffing on the other hand, is generally reserved for Thanksgiving and/or Christmas and I find it to be a “treat” I enjoy. Therefore, I skipped past the potatoes and sugary-cranberries, and instead drizzled gravy all over my decent-sized portion of stuffing. My pallet was happy, and I didn’t feel stuffed since I had less food on my plate.
2. Keep Quantities small – eat more often.
By now you all should be following my repeated advice to eat six small meals a day. In keeping with that, it’s easy to take a very small portion of each dish you enjoy (even if that’s all of them) and allow yourself to hold off on seconds – at least for 10 minutes to see if your stomach’s “full indicator” catches up with brain and taste-buds. You can always have round two a few hours later as one of your next meals/snacks. This keeps you from over-eating, while maintaining that fuel-in vs. fuel-out metabolism boost.
3. Opt for Restaurant Simple.
When dining out, if you keep your orders simple, small and flavorful, you will not only feel satisfied nutritionally, you will feel relieved that you didn’t over-indulge and in most cases small simple choices are also way better on your wallet! My family went to a Mexican restaurant for brunch one day and I chose a small mixed veggie salad and added grilled salmon, pine nuts and feta (dressing on the side of course). The dish was super-yummy, not too much food, affordable, and stayed well within my nutritional routine.
4. Keep the alcohol and sweets separate.
This last trick is a great way to “have your cake and drink it too!” I find that if I limit my meals to having either a dessert or some wine, I not only keep that uncomfortable fullness at bay, but I balance out my sugars as well. As an example we had a wine picnic one day where I skipped over the decadent chocolate dessert in favor of a long afternoon of drinking (wine tasting and a few bottles shared). Later at dinner, I abstained from the wine and enjoyed a luscious dessert.
So fear not and stress not – with a touch of restraint and clever planning you can enjoy all the upcoming holiday feasts and parties without blowing out your waistline or your fitness goals. Cheers!