Holiday Survival Plan!

Congratulations, you made it through Halloween!  But are you ready for sweet treat season to kick into full gear?

We hear it all the time:  people dreading the scale between now and New Year’s, or feeling overwhelmed by the endless parade of cookies, candy, and holiday parties.

That’s exactly why you need a holiday survival plan!

The truth about holiday weight gain

Let’s face it, we will be surrounded by all kinds of festive (and oh-so-tempting) holiday goodies over the next couple of months – plus the stress of shopping, baking, wrapping, and hosting.

You’ve probably heard that people gain 7-10 pounds during the holidays.  Good news – that’s a myth!  The average weight gain is actually about one pound.  The bad news?  Most people never lose it – and it adds up year after year.

But not you – because this year, you’ve got a plan!

We’re sharing our favorite holiday survival tips – the treats, sneaks, and cheats – to help you enjoy the season and keep your healthy momentum going.  Remember, it’s always easier to maintain now than to “get back on track” later.

Treats: Make Smart Choices at the Table

• Use a plate!  Avoid mindless grazing.  Make it a rule that everything goes on a plate (a small one, ideally).
• “Halve it and you can HAVE it!”  This will help you enjoy your favorite treats without overdoing it.  Yes, it is ok to just take just half.
• Balance a splurge with veggies.  Let veggies be your “calorie neutralizer.”   Try to make at least half your plate a rainbow of veggies.  Just be careful not to overdo it with the dip and don’t drown them in cheese!
• Eat like a toddler.  You know…don’t let your foods touch!  It’s a simple trick to keep your portions in check.
• Think before you drink!  Go slow on the eggnog, wine, beer, cider, punch and sugary drinks.  Instead, choose one of these fun, flavorful, and healthy upgrades.  Drinking some sparkling water or herbal tea in between glasses of wine, beer or punch can be a great strategy.
• Mingle AWAY from the food!  Standing beside a big bowl of pretzels or chips can sabotage your “maintain don’t gain” efforts.  Instead, prepare a plate and stand AWAY from the buffet table and snacks!
• Pre-game meal!  Don’t arrive hungry.  Eat a salad or something light and healthy before you go.  Tell yourself that you really don’t NEED to eat anything, but you have the freedom to sample those truly amazing foods that someone has thoughtfully and lovingly made – especially the ones that only show up at the holidays.
• Set a cutoff time!  Make up your mind ahead of time when you will call it quits, such as “I’m going to stop eating at 7 PM.”  This strategy can prevent the “just because it’s there” snacking.
• Stay positive!  It’s about progress, not perfection.  If last night veered off plan, restart fresh today.  An early morning workout and light (ideally, veggie-loaded) breakfast is the perfect “re-start!”

 

What to Do with Those Food Gifts

• Great!  A gift box of candy…now what?  Pick a time during the day to slowly savor and enjoy one or two pieces.  Repeat the next day but only pick 1 or 2 pieces per day – it will last a lot longer too!
• Share the joy!  It’s the perfect time of year to share and donate unopened boxes of candy, popcorn and other packaged foods to local food drives.
• Portion control!  Nuts are a great healthy snack…but portion size is still important.  Count out one ounce of your favorite nuts on a napkin and put the container away.  Enjoy them slowly, along with some veggies and fruit.
• Drop a hint.  Gently hint that next year you’d prefer something different.  Try this: “Did you hear about the amazing California oranges you can order this time of year?  I would give anything to have a supply of those arrive at my door!”

No Time to Plan?  Bring These to the Party

• Saved by the salad!  A salad, loaded with fresh ingredients, is a fantastic dish to take to a party.  There are so many varieties you can quickly throw together (like the Christmas Quinoa Salad or the Kale Waldorf Salad).  If you are really in a hurry, you can even hit the salad bar at your local store or a nearby build-your-own-salad restaurant for the ingredients.  Many at the party will be secretly relieved that you brought something healthy and delicious!
• Veggie trays always win!  Especially when accompanied by a delicious and nutritious dip.  Hummus is a fantastic addition for even more nutrient-packed flavor!
• Fruit salads and kabobs!  Get creative – everything is more fun when eaten on a stick!
• Charcuterie made healthy!  Don’t forget about charcuterie boards!  It doesn’t take much time to put together a beautiful display, loaded with a variety of REAL ingredients!

Or try these delicious, crowd-pleasing snacks:

• Middle Eastern Nachos
• Layered Mediterranean Dip
• Roasted Beet Hummus
• Spiced Mixed Nuts
• Fiesta Spiced Popcorn
• Carrot Cake Power Balls
• Seven Layer Dip
• Chocolate Peanut Butter Cups
• Snickers Inspired Stuffed Dates

Cheats:  Reduce Stress and Simplify the Season

We all know the stress the holidays can bring…and unfortunately for some that also results in “stress eating.”  Use these strategies to reduce stress:

• Draw names for gifts!  This may be the greatest stress buster ever invented!  Fewer gifts = less stress + more fun!
• White elephant!  Re-gift gently used items or choose experiences.  Always fun and sure to bring on lots of laughter.
• Simplify your gifts.  Cooking or recreational gadgets, books, board games, or gift certificates.  How about all the ingredients to a recipe from Eat Real America, along with a membership or a cookbook?  We may be biased, but we both think this is a GREAT idea!
• Give back together.  There is no better way to appreciate the holiday — and a fantastic way to just enjoy each other’s company, bringing “toys for tots” instead of gifts for each other.

Sneaks: Keep Your Movement Routine Alive

• Maintain the habit no matter what!  Keep the same frequency of your exercise routine but simply reduce the duration if needed.  This will make getting back to your full routine much easier.
• Mornings rule.  Take advantage of consistent morning workouts to counteract all the evening activities that will fill up your crazy schedule.
• Schedule it!  Make it as important as a doctor’s appointment (because it is!).
• Something is better than nothing.  Attitude is everything…remember, progress, not perfection.  Even just 10 minutes boosts your metabolism for hours.  10+10+10: just 10 minutes in the morning, 10 at lunch, and 10 after dinner adds up to 30.  Many experts now believe it’s as effective as 30 minutes all at once!
• Reap the rewards!  Exercise isn’t just about calories…it reduces stress, improves sleep and supports mental health, which we all need an extra dose of during the holidays!

Ask Yourself This…

What will you do to stay healthy and happy this holiday season?

Set one simple intention and commit.

And always remember progress, not perfection — and that the gift of REAL food doesn’t stop just because it’s the holidays.

Here’s to a joyous, nourishing, memorable holiday season!