It’s that time of year again, gatherings, parties and feasting, but fear not! Ever find yourself feeling a bit anxious about the prospect of overindulging in holiday foods that would sabotage your health goals? You’re not alone, as this is a common concern I’ve witnessed first-hand with many clients over the years. Let’s review some quick tips to help you take back control, so you can truly celebrate throughout the festivities without fear, shame or guilt.

1. Go Prepared! Never arrive empty-handed. As long as it’s not a catered venue type of event, prepare a guilt-free dish large enough to share. Set aside a portion for yourself to enjoy and politely advocate for yourself. Be loving yet confident in approaching the host/hostess to let them know you brought this wonderful dish to share, but that it is something “safe” for you to enjoy as well. No need for long complicated explanations. Keep it short and to the point, sprinkled with kindness. Consider a dish that provides a clean protein and some sort of vegetable as these are the things often missing at gatherings (unless you’ve got an awesomely health-conscious friend group.) It never hurts to have a protein bar, pack of nuts or something tucked into your purse for a clean option to partake of until you get home if need be.
2. Hydrate. Stick to water and seltzers or unsweetened drink options. Remember, the body sends signals that we can often misinterpret. Sometimes we’re actually thirsty, not hungry. Getting that signal and you just ate recently? Have a glass of water to test and see if that does the trick first before reaching for that hors d’ oeuvres tray.
3. Food Order Matters. If available, aim to eat some vegetables first. Why? The non-soluble fiber adds bulk to the stomach and as it’s being processed, stretch fibers get stimulated which then activates the stomach’s capacity signaling. This activates and switches on your stomach and nerve signaling system, so that once you get to the next food source, protein, it is actively monitoring the situation. Think of it like a flood stage meter housed in your stomach. No one wants to get to such levels that you’re in overflow and literally feeling like you’re going to burst or feel sick. Food order is a free and often overlooked remedy to pace yourself and be responsive to your body’s fullness signals. Aim to not exceed the satisfied state where it feels like, I’m not hungry anymore, feeling reasonably full but not overly full. That’s the sweet spot to stop eating and allow your food to settle. No one wants heartburn or indigestion, so save yourself that discomfort and practice the art of self-discipline.
4. Everything Counts In Small Amounts. (Don’t mind the music pun!) One of the tricks that many clients find helpful is serving a plate with very small tastings of the things you want to enjoy, yes, even the very rich calorie dense foods. No one wants to be miserable and feel punished especially at holiday gatherings. A modest response can be taking a little tablespoon size portion of things you’d like to experience tasting. While I still advise starting your first course with some vegetable matter, treating yourself to a single plate method of tapas style portions is a workable strategy. (Note: I’m not talking about buffet-style, going back for seconds or thirds, and not a mountain of food crammed on the plate.) This method still requires self-discipline to be successful, but is one that can feel both rewarding and satisfying knowing you got to enjoy many of the foods (even if they are normally off your healthy list), but in strict moderation. That’s something to look forward to and savor!
5. Accountability Works! Bring a trusted accountability partner with you or recruit one there that you know will offer you loving support and encouragement. Avoid anyone that berates your self-esteem. You deserve love, acceptance and someone who will not judge you, but will be able to tell you the truth in a diplomatic and gentle manner. This kind of accountability partner is the type you can talk with during and celebrate your victories after these gatherings. Job well done!
6. Alcohol Is Not on the Food Pyramid. Bummer, right? If you are truly concerned about excess calories, it’s all about trade-offs. Alcohol is truly wasted calories no matter how you try to slice it. Sure, some types have less calories such as vodka and gin among others. Still, it will cause insulin spikes and immediately goes to the bloodstream. I tend to say pick which option is most important to you if you are truly in a dieting phase. Which would you rather enjoy, a single glass of alcohol or the single plate method discussed in tip #4? It helps in advance to be mindful of this choice and decide ahead of time, which path you will adhere to for your own self-determination strategy. Ultimately you can choose what is most important to you. If you decide the glass of alcohol is what you really want, my advice is commit to eating clean in that case. There are concessions must be considered depending on the type of indulgence. Mocktails are an alternative to alcohol, but beware, these are usually like a liquid dessert too. It still comes back to trade-offs and moderation.
7. Work It Off. Some might say shake it off, but seriously, going for a walk, dancing or some form of exercise in the form of movement when done the day of eating indulging types of foods or drink also counts. Scientific studies have demonstrated you can’t exercise away yesterdays calories. It’s very difficult to do without also cutting caloric load. Intentional exercise within the 48-hour period around a festivity involving decadent food or drink can serve to help your body manage those calories that will be coming in. What types of exercise can have the most impact? In a perfect world, you might consider doing some resistant training or weightlifting training a day or two ahead of time and going for a brisk walk, jog or other aerobic type of activity for about 15- 20 minutes the day of to help activate and recruit your muscles into the process. Thermogenesis is a big deal, a metabolism booster plus it promotes fat lipolysis where stored fat can be used as fuel. It helps the body burn through caloric load, and when done properly can keep working 48 hours after the fac — even when you’re no longer doing concerted exercise! Think pay it forward! When made into a lifestyle practice it can completely shift a slow metabolism into gear, progressively speeding up with continued stimulation (via regular exercise 2-3 times per week or more.) This method works best and is safest when consistently put into practice rather than used in isolation. (Disclaimer: When it comes to exercise it’s best to be cleared by your doctor and to ease into it starting with lighter weights or just body weight resistance until you are conditioned to progress to more challenging weight increments or movement types. Only do what you are capable to safely do now. There is a greater injury risk if you haven’t exercised in a while. Slow and controlled counts! Don’t despise small beginnings.)
8. Laughter Is Powerful! A lot of people can get emotionally triggered at this time of year for various reasons, dreary weather changes, being around people that can rub you the wrong way, or perhaps past memories associated with this time of year. If that’s you, you’re not alone. Science is proving laughter can be a powerful tool to stimulate the release of endorphins (feel good hormones) and even has the power to boost the immune and circulatory system. Studies are demonstrating it has the power to reduce blood pressure and has positive impacts on heart health! Wow! So if you are feeling stressed or a little sad, consider watching a comedy or some funny videos, whatever make you laugh. Go ahead and enjoy some laughter time. Consider inviting a friend to enjoy a flick with you and break out some popcorn. Of course, if you are having overwhelming emotional stress or feelings of depression or having thoughts of self-harm, always consult with a licensed therapist or counselor. There is no shame or stigma in seeking help. You are worth it!

Please reach out if you found any of these methods helpful! May you thrive this holiday season and as always, Fleurish Healthy!

Yours In Health,

Angela Garbarino, CIHC, GFI