‘Tis the Season!
The season with a love/hate relationship for many of us.
We love the decorations, the parties, the time with family and friends, the festive music and, of course, the sweet treats!
On the other hand, we aren’t so fond of the overindulging that we just can’t seem to resist and the extra pounds that inevitably show up when reality hits and we step on the scale.
Why are all those luscious sweet treats so addictive?
And why do we overindulge year after year, even when we know the consequences?
We won’t get into all the neuroscience and the research studies, but there is plenty of evidence that sugar causes our brains’ pleasure centers to go haywire. It can literally cause you to lose control with, believe it or not, addictive properties almost identical to illicit substances like cocaine. Our cravings get stronger, requiring even more sugar to satisfy those cravings. Unfortunately, this often happens without us even realizing it during the holiday season, when these sweet treats and other unhealthy foods are absolutely everywhere.
So, what can we do?
Avoid the “all or nothing” approach! Making these treats off-limits is a hopeless strategy! While you may be able to avoid the temptation for a couple of days (or even a couple of weeks), you will break at some point. And when you do, chances are, you will probably go overboard! It’s also important to avoid the mindset of taking the first bite and saying, “Well, I’ve already started, might as well finish the whole thing!” Give yourself permission to enjoy a few bites.
Time for some inspiration — keep reading for more ideas!
Make a plan! If you are hosting or attending a celebration, know your strategy in advance. How many drinks will you have? How much food? Is there a special dessert like grandma’s pie that you absolutely must have? If so, plan on one less drink and enjoy a piece of that pie!
Bring your own! If you are attending a party, you can end up in front of a spread full of not-so-great options. Offer to bring one or two of your own dishes, such as a veggie tray, fruit combination, or seasonal salad, so you at least have those to fall back on. A few delicious suggestions that we have found to be excellent crowd-pleasers are the Christmas Quinoa Salad, Kicked Up Kale Salad and Roasted Beet Hummus.
Don’t starve yourself! If you skip meals during the day to “save up” for the party, your willpower won’t be able to hold up. You will likely end up over-indulging. A better approach is to eat healthy, filling meals during the day, and then enjoy the best food the party has to offer in reasonable portions.
Be a food snob! Do you really want to waste your calories on a store-bought cookie? Especially during the holidays, there are some amazing dishes that someone may only prepare once a year. Be selective and don’t waste the precious room in your stomach on food that hasn’t been prepared with love!
The 3-bite rule! Often three bites of a treat are enough to satisfy a craving. Enjoy the first bite, savor the second, and let the third be your last. This way, you can enjoy it without overdoing it.
Be a sampler! If there is a huge spread of foods, don’t take a full portion. Instead, fill a small plate with bite-size portions of your favorites. Savor these bites and satisfy your cravings without going overboard.
The 15-minute rule! After you enjoy your first round of food, wait at least 15 minutes before making a return trip. This will allow you to determine if you are truly still hungry or if it is that sugar addiction trying to take over.
Don’t linger! We all know that, if you are standing by the food, you are eating the food. Your arms and hands simply aren’t strong enough to resist the message from your brain to reach out and grab the food that is right at your fingertips. Grab your glass of water (or other beverage) and step away from the food!
High fiber! Eating high-fiber foods will help fill you up, decreasing cravings for the sweet treats. Veggies, fruits, beans and whole grains are great sources of fiber.
Stay hydrated! Drinking plenty of water will not only keep you from overdoing it with the alcohol, but it will reduce your cravings for sweets and other junk foods. If you feel a craving coming on and know that you should not be hungry, grab a large glass of water or sparkling water, and then reassess whether you are truly hungry. And try to limit those sugary drinks like hot chocolates and festive cocktails.
One last piece of advice…
Remember the difference between natural sugars and added sugars – they are NOT the same!
Natural sugars are found in fruits, vegetables, dairy and other whole foods. These naturally occurring sugars come “packaged” with a variety of vitamins, minerals, water and (in the case of fruits and vegetables) fiber. The result is these sugars are released slowly into the bloodstream and are absorbed differently than added sugars.
Added sugars, on the other hand, especially when consumed in large portions, can turn to fat in the liver and prevent the liver from processing insulin properly. These added sugars provide no nutritional value and, even worse, create problems in our bodies. They contribute to a long list of issues including diabetes, inflammation, elevated cholesterol, depressed HDL (good cholesterol), hyperactivity, cancer, heart disease and tooth decay. This is likely part of the reason why heart disease deaths unfortunately increase during the holiday season. Check out our coaching tip for more on sugar!
Good news!
You can make some absolutely delicious sweet treats using REAL ingredients! Here are just a few of our favorite ideas:
Dark Chocolate Bark – melt some dark chocolate, stir in chopped nuts, and spread it (about 1/4” thick) onto a baking sheet lined with parchment paper. Add toppings such as pomegranate seeds, sliced almonds, orange zest and coconut. Then, place in the refrigerator until set and break into pieces. Keep stored in the refrigerator (or freezer) and enjoy small pieces to satisfy your craving!
Almond Molasses Cookies – These are loaded with all the deliciousness and chewiness of the classic molasses cookie, but without all the butter and oil, and with a fraction of the added sugar. Plus, they’re gluten-free! In case you’re wondering, yes, molasses is sugar, but it also has antioxidants and nutrients such as magnesium, potassium and iron.
Chocolate Fudge Layer Cake – Everyone will rave about this layered cake and its frosting! They will never guess there is no added sugar, it’s oil-free, whole grain…and even gluten-free! If serving a crowd, feel free to double it and bake it in 9-inch cake pans.
Chocolate Chip Banana Muffins – easy and delicious! Bananas and yogurt help keep these gluten-free muffins moist, while chocolate chips and coconut add a scrumptious sweetness. We bake them in muffin tins for perfectly sized servings!
Snickers Inspired Stuffed Dates – a perfect bite-sized sweet treat to satisfy those sweet cravings. Yes, it tastes like a Snickers bar! Plus, it only requires 4 REAL ingredients and is so super-easy to prepare. Keep them in the fridge for an ideal grab and go sweet treat!
Other great options for the holidays include:
Brownie Batter Dessert Hummus (or other versions such as the Chocolate Chip Cookie Dough and Snickerdoodle)
Half Naked Almond Joy Cookie Bites
Baked Apples with Oatmeal Cookie Granola
Smarty Pants Chocolate Chip Oatmeal Cookies
Dark Chocolate Drizzled Popcorn
Of course, boring parties are a no-no, but we also don’t want to have regrets and wake up the next day saying, “I wish I hadn’t eaten all those sweets!”
We hope these strategies will help you enjoy all this holiday season has to offer!
What is your best advice for others?
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